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New from Harvard Health Publications

Better food choices on the run

A hectic lifestyle often forces people to rely on less-than-healthy convenience and prepackaged foods. But nutrition doesn't have to be sacrificed when time is short, reports the April 2014 Harvard Health Letter. Planning is the key. "Healthy meals... Read more »

It's never too late to start heart-healthy workouts

Even for people who've gone many years without exercising, there are compelling reasons to get active, no matter what their age, reports the April 2014 Harvard Heart Letter. "The fitter and more active you become, the longer you'll live and less... Read more »

The science of supplements is flawed, but taking a daily multivitamin is still worth a try

Half of American men take a daily multivitamin in hopes of protecting themselves from heart disease, cancer, and other problems caused by missing nutrients in their diets. Even though the best studies to date have failed to support this widespread... Read more »

Pros and cons of testing for dementia

Millions of American women have routine mammograms and colonoscopies to detect breast and colorectal cancer early, when they're most treatable. So why don't they also get periodically tested for memory loss or a decline in thinking skills? The April... Read more »

Let sleep burn away brain fog

Struggling with fuzzy thinking and a faltering memory? Try this rejuvenating and risk-free approach—sleeping more—to help burn away brain fog, reports the March 2014 Harvard Health Letter. "Poor sleep has an adverse impact on thinking," says... Read more »

Are there "superfoods" for heart health?

Myth or reality: eating certain superfoods can strengthen the heart and protect against heart attack and stroke? It's mostly just myth and wishful thinking, reports the March 2014 Harvard Heart Letter. There's no question that some foods are rich in... Read more »

Physical and mental fitness help prevent back pain

A man's spine can take a beating over the years. The occasional backache can blossom into chronic and potentially disabling low-back pain. But it doesn't have to be that way. Paying attention to the body and the mind can keep the back healthy,... Read more »

Treat a mini-stroke as seriously as a big one

The term mini-stroke is often used to describe transient ischemic attack (TIA), a type of stroke. The "mini" has led to a lot of confusion about the true severity of this condition, according to the March 2014 Harvard Women's Health Watch. "Because...

Once she reaches the age of 65 a woman’s rate of heart disease has caught up with that of men so it makes sense to be proactive and minimise your risk factors for a long and healthy life.

Risk Factors:

The biggest risk factors are smoking, high blood pressure and cholesterol levels, being overweight and having an unhealthy diet. They are also risk factors for a number of other serious health conditions including diabetes so reducing them will improve your health profile immediately.

It is a common misconception that women suffer exactly the same type of heart disease as men, but yet again there is a real difference between the sexes. Women post-menopause can have narrowing of the arteries and a build-up of deposits just like men do, but it is much more common for the cause of the heart attack to be spasm of the coronary arteries. Research suggests that the oestrogen component of HRT may aggravate coronary artery spasm, where bioidentical natural progesterone will relieve it.

What to do to minimize your risk:

You already know to eat a varied, healthy diet with plenty of fruit and vegetables but there is now a new player in the mix. Interesting new research from Malmo in Sweden found that women whose diets were high in fibre had almost 25 percent lower risk of heart disease than women whose diets were low in it. The best fibre source is fruit and vegetables, rather than bread, so you are getting multiple health benefits as well as heart protecton.

A real health boost will be yours if you also follow an anti-inflammatory diet with lots of omega-3 fatty acids and antioxidants – including vitamins A and C – plus the minerals potassium and magnesium.

Good news if you love chocolate – and who doesn’t – because cocoa has been validated as having these cardiovascular benefits:

• Inhibits the oxidation of LDL

• Improves endothelial function

• Inhibits platelet activation

• Reduces LDL

• Increases HDL

• Increases insulin sensitivity

• Reduces inflammatory proteins

• Lowers blood pressure

Of course these are not just found in chocolate – you will get the same benefits in tea, fruit, vegetables and red wine so you can balance out your chocolate intake! The chocolate health winner though is raw chocolate and you can add it to smoothies, drinks and shakes. If you want to chew on a bar then go for dark (plain) chocolate with a high cocoa content of at least 75%.

Regular, enjoyable, exercise is also key and if it is weight bearing it will help with osteoporosis too.

Stress affects every single part of your body and if you are regularly stressed, and on a long-term basis, then this is a serious risk factor and needs to be addressed. Find ways to reduce the pressure whether that is taking a walk, talking to a friend or taking up a hobby. Singing, dancing, meditation are all good ways to relax – just find what suits you and stick to it.