Americans spend billions of dollars a year on medical treatments to cure lifestyle-related diseases that rob them of their vitality. Many people would rather take a pill than look at the true reason for the demise of their health. Sadly, if those individuals simply cut down on high-fat foods and became more physically active, they might have prevented their illnesses. 

Although exercise is not a magic cure, it is an important part of staying healthy. Studies have shown that regular physical activity can help:

•   Reduce your risk of heart disease
•   Improve blood circulation
•   Lower your risk of developing diabetes
•   Manage your weight
•   Reduce your risk of colon cancer
•   Strengthen your muscles, bones, and joints
•   Reduce high blood pressure
•   Relieve tension and anxiety
•   Improve your energy levels

Researchers have learned that physically active individuals get immediate benefits from being active. It is clear that it doesn't matter how physically active you are, it matters that you at least do something. The people that are in the most danger of health risks are those that lead sedentary lives.

If you are like most Americans and don't get enough exercise because you are crunched for time, you may want to see how you can add more physical activity into your daily life. Yes, it would be great if you could exercise for 30-60 minutes 3-5 days a week, but it may not always be feasible.

Instead of thinking of physical activity as a chore, find ways to fit it into things you already do. Try some of these activity builders:

•   Take the stairs instead of the elevator.
•   Park at the far end of the parking lot and walk to your destination.
•   Walk into the bank instead of using the drive up window.
•   Walk once around the mall before you start exercising your
    credit cards.
•   Stretch while watching TV and be active during commercials.

If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating, plus a splash of flavorful olive oil and perhaps a glass of good red wine, among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

The Mediterranean diet is not really a set diet. It is simply a healthy eating pattern - a pattern close to the dietary guidelines recommended by the American Heart Association. This diet is high in the good fats (monounsaturated and polyunsaturated fats), as present in fish, olive oil and nuts; and low in saturated fat and trans fat. It provides excellent sources of fiber and antioxidants through encouragement of eating plant-based foods

Key components of the Mediterranean diet include:

• Generous amount of fruits and vegetables
• Beans & whole grains
• Healthy fats such as olive oil
• Nuts & seeds
• Very little red meat
• Fish on a regular basis
• Dairy products, (mostly cheese & yogurt) low-fat, in small amounts
• Red wine, in moderation (no more than 1 glass a day)
  

Mediterranean Meal Ideas

• Niçoise Salad
• Gazpacho with Ahi Tuna Salad
• Greek Salad and Whole Grain Pita
• Chicken Kebab, Whole Wheat Couscous & Cucumber/Tomato Salad
• Lentil Soup and Caesar Salad
• Hummus, Whole Grain Pita & Gazpacho
• Lamb kebab, Taboule Salad & Grilled Onions and Peppers
  

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy By Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at: www.HealthyByDesignNutrition.com

Many factors combine to influence cardiovascular function. This dynamic picture can create considerable challenges to maintaining optimal heart and vascular health. Three of these factors are described below.

Elevated Blood Pressure: According to statistics from the American Heart Association, one in three U.S. adults have high blood pressure. Uncontrolled high blood pressure can lead to stroke, heart attack, heart and/or kidney failure. For this reason, high blood pressure is often called the "silent killer."

High Cholesterol: Close to 100 million Americans have elevated total cholesterol levels. Increased levels of cholesterol, when paired with inflammation, create a perfect mix for the formation of atherosclerosis. Atherosclerosis, commonly known as hardening of the arteries, can lead to high blood pressure, coronary artery disease, heart attack or stroke.

The Compounding Effects of Increasing Age: As we age, years of stress to the tissues and cells of our body only compound the risks to our cardiovascular health. The chance that the presence of heart disease will lead to a fatal event in the form of heart attack or stroke increase dramatically over the age of 65.

If you do not know your blood pressure or cholesterol levels, it is important to see your doctor and have these checked each year.

Dr. Keegan Sheridan is a licensed naturopathic doctor who specializes in digestive disease and the treatment of side-effects due to conventional cancer treatments. www.evolvinghealth.com

Know Your Signs and Symptoms
Some heart attacks are sudden and intense; however most heart attacks start slowly, with mild pain or discomfort. Often people affected aren't sure what's wrong and wait too long before getting help.

The Center for Disease Control has provided a list of possible signs to help determine if a heart attack is occurring:

• Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness, or pain.
  
  
• Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
  
  
• Shortness of breath. May occur with or without chest discomfort.
  
  
• Other signs: These may include breaking out in a cold sweat, nausea, or lightheadedness.

• One in two women will eventually die of coronary artery disease or stroke.
• Only one woman in 25 will die of breast cancer.
• Your heart beats a 100,000 times per day and 36,000,000 times per year. Take care of it.