10 Healthy Habits To Reduce the Risk of Heart Disease!

For 6 years, it has been Dr. Oz’s mission to convince America that the cure to your heart disease is in your hands. The color red is a significant marker of how healthy you are. How much of it in your daily routine, and how watchful you are of the reds, can be a helpful tool to guide you in gauging your overall health. Dr. Oz also explained How 20 minutes of Activity per Day Can Reduce the Risk of Heart Disease!

Here are Dr. Oz’s Total-10 ways to use red as your health indicator:

1. Keep your heart healthy and red.

Dr. Oz Healthy Heart habitsIn today’s show there is not a more fitting topic than to share revolutionary findings of a study that’s first in its kind…the first in size and in scope. A study of 70,000 women that spanned 20 years reveals in detail how the habits you develop in your 20’s and 30’s directly affect the health of your heart and your risk for a heart attack. But what makes this study the first of its kind is that for the first time we NOW know that you can stop heart disease earlier than ever before. The study found that women who follow specific healthy heart habits while young, or while early, have 92% lower risk of heart disease when they are older. These are findings that can dramatically decrease your odds for a heart attack because the cause for women’s heart disease can be virtually eliminated by stopping it before it starts. So it’s all about small steps that we take today.

Risk Factor: Getting LESS than 20 minutes of moderate to vigorous exercise per day.

Healthy Habit: Sneak in several short power workouts every day. There are 3 easy and practical examples that Dr. Oz gave. One is a mom who is going shopping in a mall. She finds the very last spot in the parking space at the supermarket to get in a little cardio exercise from her car going inside the store. After shopping, she also has a little weight-lifting exercise with her grocery bags as she walks back to the car.

Another example is a stay-home mom who squeezes in her power workout exercise by doubling up her play time with her baby. She does sit-ups while propping the baby on her belly, so in this way she is also playing with him. And lastly, there is a guy who makes his workout a lot of fun: he is doing dancing-back steps on his treadmill while he’s jogging on it. So it is not so hard to do. You can definitely integrate these short workouts in your daily schedule. Just be more aware and conscious of your routine activities, and get into them some little exercises that will make you sweat and help you work out your muscles.

2. A RED FLAG warning you that you may have sleep apnea.

Chapped lips are indication that you may have sleep apnea. This is when your lips get white, dry, painful, and peeling. When you snore, your lips are open and the air passes through them as you gasp for air instead of breathing through your noise. This obviously causes chapping of lips. 20 minutes of exercise a day can prevent chapped lips, because exercise slows down sleep apnea. So you need to exercise and be active even at least 20 minutes per day to reduce apnea when you sleep at night.

3. Red Pepper

Dr. Oz also invited Sharon Richter, a registered dietitian, to talk about the benefits of this super red food: RAW RED BELL PEPPER. It is commonly mistaken as a vegetable, but in fact it is a fruit. Here are the reasons why this red food is good for you:

1- It can help maintain healthy skin.
2- It reduces cancer risk factors.
3- It builds strong bones.
4- It is full of antioxidants that boost your immune system.

Richter explains that it is good eaten RAW and FRESH rather than cooked. The bright green stem is indication that it is fresh. If you can’t find a red in the store, buy the green ones and leave it on you counter top 3 to 4 days, and wait for it to red. That’s when it becomes sweet. After it has become red, put it in your fridge for 7 to 10 days. What it really needs to have a longer shelf life is water, but don’t put it in water. Instead, keep a damp paper towel on it to keep it moist as much as possible. And when you’re ready to eat it, put it in cold water to keep all the antioxidants in it. Do not use warm water to wash it.

4. Red eyes must be a warning.

Bloodshot eyes are an indication that you are developing arthritis. Are the whites of your eyes showing any reds? If so, this is associated with joint pains in the hands and feet which should warn you that there’s chronic inflammation especially auto-immune arthritis like rheumatoid arthritis. This inflammation can also be present in other parts of your body including the delicate lining of your eyes.

5. Turn one serving of wine into four glasses for a healthier heart.

Drinking more than one serving of alcohol per day is a great risk factor. So for a healthy heart habit, turn your one glass of wine into four servings. Take your usual dosage of wine and divide them up into 4 equal amounts by adding Club Soda to each glass. This dramatically decreases the amount of alcohol that you’re taking in. You can savor the taste of wine by drinking one serving slowly. And this leaves you satisfied as well.

6. Standing up during breaks is a healthy red habit.

Another common risk factor is watching more than one hour of TV per day. Watching TV is a good recreation when you’re at home, however sitting too long has bad side effects. But you can turn this into a healthy heart habit. You should stand and do some stretching during commercials. You can do yourself a favor by hiding your remote control and really taking time to stand up when changing the channel. If your activity involves sitting all the time at work and at home, it changes your hormones and your ability to live an active life.

7. Standing on one leg will test the condition of your brain’s health.

Dr. Oz demonstrates the one-legged stance test to check our brain if it’s truly healthy. Your inability to balance on one leg for 20 seconds could be an indicator of bad brain health. You can do this by standing on one foot as this will check if the back of your brain coordinates with the rest of the body. If your legs are balanced for 20 seconds, then you’re doing okay. According to research, if you can’t balance on one leg even for 20 seconds, the back of your brain has little blood in the vessels and your brain isn’t as healthy as they should be. The problem starts with losing your balance which becomes an increasing problem as you get older because your arteries get less flexible. So, every once in a while, perform the one-legged stance to keep updated with your brain’s condition.

8. Wrong Foods harm the heart.

Committing food mistakes is a big risk factor for your heart’s health. You will do well to get processed foods and sugars out of your diets in keeping with Dr. Oz’s Total-10 food plan.

9. 80/20 Rule – Red meats make you weak

Red meats, especially in burgers, are another risk factor that’s actually in your power to eliminate. Dr. Oz explains how 80% of your plate should be full of fruits, vegetables and whole grains, and 20% of it should include lean protein to keep your heart in its ideal condition. Your vessels are supposed to look pristine and open. But if you have a lot of fat, vessels accumulate plaque in them, they grow and they fill more and more the artery. When this happens, the blood can’t flow through the arteries. These look like big tubes that are in cross-sections on top of your heart and their job is carrying blood onto your heart. When the arteries are blocked, your heart struggles which then results in heart attack.

If you eat the right food, it will not only look clean, but the artery dilates and gets bigger, so you have more room for blood to flow. Now, to avoid plaques in the artery, follow the 80-20 rule.

10) You’re signing a death contract.

The greatest risk factor for your heart’s health is smoking. Every time you smoke, one stick at a time you are letting the vice take control of you until you cannot get through a day without a smoke, and more.

In conclusion, Dr. Oz encourages everyone that the risk factors are all in your hands. It is you who controls your health. Take small, easy and simple steps. Start by having short power workouts at least 20 minutes per day. He recommends that you try a fun exercise by following the dance routines created by Sharon Blanks and Billy Blanks, Jr. in their new DVD collection: Dance It Out (DIO).

Your journey with your heart starts right now. Take control of your heart’s destiny, today.

About Andrew Rezk

Andrew is an online entrepreneur and full time blogger. He likes to write about the latest diet tips, weight loss plans and general health & wellness. He enjoys working online & helping others. To learn more please visit AndrewRezk.com

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