How 10 best tips to improve Heart Health

Thanks to Valentine's Day, February is the natural month of the American heart. How can you make sure your heart keeps humming without collapsing? Let's count the ways... Here are our top 10 tips for a healthy ticker: 1. Supplement with fiber. Fiber not only helps lower LDL (“bad”) cholesterol, but also helps with weight management. Being overweight increases the risk of heart failure by a third, while obesity doubles it. While two-thirds of Americans are overweight, only half get enough fiber. The best sources include oats, beans, raspberries, blackberries, oranges, and green peas. 2. Go bananas. I did this when I learned that 99 percent of women and 90 percent of men don't get enough potassium in their diets. Potassium, which is responsible for regulating the fluid balance in our cells, also buffers the effects of excess sodium. Too much sodium and too little potassium is a recipe for high blood pressure. Strike a healthier balance by cutting back on salt and upping your potassium intake with bananas, potatoes, broccoli and kiwi. 3. Say "no" to that extra cup of joe. Four or more cups of the brew a day could raise blood levels of homocysteine, an amino acid linked to an increased risk of cardiovascular disease. Drinking more than two cups of coffee a day can harden the arteries and contribute to arteriosclerosis. Switch to tea; its heart health benefits include lower blood pressure and reduced inflammation. 4. "Beetroot" heart disease. Beets contain the antioxidant betanin, which may help keep LDL cholesterol from clogging arteries, according to a study published in the Journal of Agricultural and Food Chemistry. In addition, this root vegetable is a good source of folic acid, which helps break down that heart-wrenching homocysteine. Top sources of folic acid include spinach, broccoli, romaine lettuce and papaya. 5. Become a better listener. Researchers at the University of Baltimore found that people with "dominant personalities" had a 47 percent higher risk of heart disease compared to their more patient, passive peers. So how do you know you're "dominant"? Another study identified several markers – including a tendency to interrupt! 6. The "L" word your heart really craves: Lycopene. This heart-healthy phytonutrient -; found in tomatoes, watermelon and pink grapefruit – can lower cholesterol and reduce inflammation. Harvard researchers found that eating seven or more servings of tomatoes per week can reduce the risk of cardiovascular disease by 30 percent. 7. Choose healthy fats. Monounsaturated fats (eg olive oil, avocado, nuts) – when used in place of saturated fats (eg butter, bacon, beef) – help lower cholesterol. Another healthy fat – omega-3 – helps reduce inflammation. Omega-3 sources include wild-caught salmon, walnuts, and flaxseed. Don't make breakfast breakfast. While skipping breakfast actually lowers your metabolism, going overboard isn't any better. A new study conducted at the University at Buffalo found that a big fat breakfast triggers the release of inflammatory chemicals linked to clogged arteries. So skip the stack of flapjacks and opt for a strawberry-banana smoothie instead. 9. Ode to soy. According to the American Heart Association, 25 grams of soy protein a day can help lower cholesterol. Other heart-healthy nutrients in soy include folic acid and magnesium (which helps maintain normal blood pressure). Soy milk, edamame, tofu and soy nuts are just a few of the many ways to enjoy soy. 10. Raise your salary. In HDL cholesterol, i.e. Higher levels of this "good" cholesterol may be almost as important as low levels of LDL cholesterol in keeping cardiovascular disease at bay. In addition to exercise, smoking cessation, and limiting trans fats, a University of Scranton study found that drinking cranberry juice can help raise HDL levels