How To Create a Healthy Heart


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Reduce your heart attack risk and maximize your cardiovascular efficiency with these lifestyle and nutrition tips from the nation's top personal trainer, Ben Greenfield, from

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  • How to monitor your training intensity How to manage your risk Via exercise Resistance training Cardio intervals aerobics Via nutritionfish Eggs Nuts Hydration Alcohol Aspirin Also use: Low sodium Via lifestyle Smoking Stress Sleep Massage How to monitor improvements (easy ways) Drop in resting heart rate Blood pressure Weight Bvitamins
  • Two-thirds of women and one-half of men who die of heart disease had no prior symptoms!
  • In a 2007 UCLA study, people who took a 1-gram fish-oil capsule every day reduced their resting heart rates by an average of 6 bpm after just two weeks. Fish oil may help your heart respond better to your vagus nerve, which controls heart rate. The result is a slower resting heart rate and better heart-rate responsiveness, says Dariush Mozaffarian, M.D., Dr.P.H, a cardiologist at Brigham and Women's Hospital and Harvard medical school
  • Sprinkle chopped nuts on yogurt and cereal. Add them to bread, pancake, waffle or muffin recipes.Top softened brie or camembert cheese with chopped pistachios. Scatter whole nuts on a cheese and cracker platter.Sprinkle chopped nuts on a bowl of soup -- try minced pecans on potato soup or hazelnuts on split pea soup.Add whole, sliced or chopped nuts to salads. Toss pecans or walnuts with blue cheese or gorgonzola on a spinach salad; garnish chicken salad with slivered almonds.Add toasted nuts, such as almonds or pine nuts, to steamed vegetables and pasta dishes.Mix ground nuts into the breading for fish or chicke
  • Regular massages may soothe a rapid heart beat. Relaxation techniques reduce your body's production of adrenaline, norepinephrine, and epinephrine, stress hormones that rev up your heart in the face of danger, says Atman P. Shah, M.D., an assistant professor of medicine at UCLA. A 2007 British study found that people who received an hour of reflexology treatment (a type of foot or hand massage) had rates that averaged almost 8 bpm lower than when they went without.
  • The neighbor's barking dog can wreak havoc on your heart rate. In a 2007 study, Australian researchers used sound to wake people multiple times. After each noise-induced arousal, heart rates spiked an average of 13 bpm. Try Hearos Xtreme Protection Series earplugs 葉 h ey can reduce noise by 33 decibels. ($4, walgreens .com )
  • If you gotta go, you really should go. Taiwanese researchers who studied 40 people with early heart disease found that the stress of having a full bladder steps up the heart rate by an average of 9 bpm. When your bladder expands, it increases activity in your sympathetic nervous system. This may cause your coronary vessels to constrict, forcing your heart to beat more often 預 l l of which might boost your heart-attack risk.
  • Subtract your heart rate at one minute after a workout from the maximum heart rate you reached during the workout. If the difference is more than 35 beats per minute, you're probably not at an increased risk. Otherwise, check the numbers below to determine your risk of dying of a heart attack. � Percentage increase in risk of sudden death due to a heart attack: 110 � Drop in heart rate one minute after exercise (measured in beats per minute): < 25 � Percentage increase in risk of sudden death due to a heart attack: 30 � Drop in heart rate one minute after exercise (measured in beats per minute): 25-30 � Percentage increase in risk of sudden death due to a heart attack: 40 � Drop in heart rate one minute after exercise (measured in beats per minute): 31 to 35
  • How To Create a Healthy Heart

    1. 1. Heart Attacks & Exercise How To Identify and Reduce Your Risk http://www. bengreenfieldfitness .com
    2. 2. How Your Heart Works
    3. 3. Heart Attack
    4. 4. How Do I *Know*? <ul><li>Chest discomfort </li></ul><ul><ul><li>In the center. </li></ul></ul><ul><ul><li>A few minutes, might go away and come back. </li></ul></ul><ul><ul><li>Uncomfortable pressure, squeezing, fullness or pain. </li></ul></ul><ul><ul><li>Might have a similar feeling in arms, back, neck, jaw & stomach </li></ul></ul><ul><li>Shortness of breath </li></ul><ul><ul><li>Sometimes before, sometimes after the discomfort </li></ul></ul><ul><li>Cold sweat </li></ul><ul><li>Nausea </li></ul><ul><li>Lightheadedness </li></ul>
    5. 5. Are *You* At Risk? <ul><li>Resting heart rate of 70bpm+ </li></ul><ul><li>Male relatives under 55, female relatives under 65 </li></ul><ul><li>Post-menopause . </li></ul><ul><li>Race </li></ul><ul><li>Diabetes (126+) </li></ul><ul><li>High BP (over 120/80) </li></ul><ul><li>High cholesterol (200), LDL (100) and triglycerides (150) (the “triple threat”). </li></ul><ul><li>HDL (reverse risk - 60+) </li></ul><ul><li>Smoking </li></ul>
    6. 7. How to Monitor Your Heart <ul><li>HR Monitor </li></ul><ul><ul><li>220-age? </li></ul></ul><ul><ul><li>Stress test </li></ul></ul><ul><ul><li>Metabolic test </li></ul></ul><ul><ul><li>Drugs? </li></ul></ul><ul><li>BP Cuff </li></ul>
    7. 8. What Can *You* Do?
    8. 9. The Exercise Hierarchy <ul><li>1) Resistance Training </li></ul><ul><li>2) Cardiovascular Interval Training </li></ul><ul><li>3) Cardiovascular Aerobic Training </li></ul>
    9. 11. Sample Routine <ul><li>Day 1: 30 minutes light, aerobic cardio </li></ul><ul><li>Day 2: 30 minutes cardio intervals </li></ul><ul><li>Day 3: 30 minutes resistance training circuit </li></ul><ul><li>Day 4: 30 minutes light, aerobic cardio </li></ul><ul><li>Day 5: 30 minutes cardio intervals </li></ul><ul><li>Day 6: 60 minutes intervals/resistance </li></ul>
    10. 12. Avoid… <ul><li>Breath-holding </li></ul><ul><li>Isometrics </li></ul><ul><li>Gripping </li></ul><ul><li>Starting cold </li></ul><ul><li>Abruptly finishing </li></ul><ul><li>Dehydration/starvation </li></ul><ul><li>High intensity if at risk </li></ul>
    11. 13. Fish <ul><li>Vagus nerve </li></ul><ul><li>8oz per week </li></ul><ul><li>Cold water (salmon, mackerel, sardines, herring) </li></ul><ul><li>Omega-3 fat supplement </li></ul><ul><ul><li>2lb in 3 weeks! </li></ul></ul><ul><ul><li>Reduced resting heart rate 6 beats in 2 weeks! </li></ul></ul><ul><li>Supplement in morning + fish 1x/week for dinner & 1-2x/week for lunch </li></ul>
    12. 14. Nuts <ul><li>Lower cholesterol </li></ul><ul><li>1.5oz = 1/3 cup = 1 handful </li></ul><ul><li>Walnuts, omega 3’s </li></ul><ul><li>Salt-free, unroasted </li></ul><ul><li>Sources </li></ul><ul><ul><li>Topping on salad, cereal, soup </li></ul></ul><ul><ul><li>Bread, pancake, waffle, muffin recipe </li></ul></ul><ul><ul><li>Trail mix </li></ul></ul><ul><ul><li>Steamed vegetables, pastas </li></ul></ul>
    13. 15. Eggs <ul><li>210mg cholesterol? </li></ul><ul><li>Large LDL’s, good HDL’s </li></ul><ul><li>Big studies, no links </li></ul><ul><li>Are eggs the culprit? </li></ul><ul><li>Protein, omega 3’s, vitamin B, vitamin A, zinc, iron </li></ul><ul><li>Darker = better </li></ul>
    14. 16. Alcohol <ul><li>1 drink = 12 ounces beer, 4-5 ounces wine or 1 1/2 ounces 80 proof spirits </li></ul>
    15. 17. Salt <ul><li>2300mg or less </li></ul><ul><li>Substitute </li></ul><ul><ul><li>Lemon Juice </li></ul></ul><ul><ul><li>Vinegar (balsamic, sherry, rice wine) </li></ul></ul><ul><ul><li>Chopped fresh or dried herbs </li></ul></ul><ul><ul><li>Grated lemon, lime or orange peel </li></ul></ul><ul><ul><li>Sauteed chopped onions </li></ul></ul><ul><ul><li>Garlic </li></ul></ul><ul><ul><li>Salt-free seasoning blends </li></ul></ul>
    16. 18. Fiber <ul><li>Decreased fat absorption, inflammation, LDL </li></ul><ul><li>Oatmeal </li></ul><ul><li>Beans </li></ul><ul><li>Fruits/vegetables - The Big Six </li></ul><ul><ul><li>Apricots, bananas, oranges, tomatoes, broccoli and spinach. </li></ul></ul><ul><li>The ABS Diet </li></ul>
    17. 20. Massage <ul><li>Lower adrenaline, norepinephrine, epinephrine </li></ul><ul><li>Lower heart rate 8 beats per minute </li></ul>
    18. 21. Sleep <ul><li>Sound sleep matters </li></ul><ul><li>Barking dog? </li></ul><ul><ul><li>13bpm spike! </li></ul></ul>
    19. 22. Bathroom Breaks <ul><li>40 people with heart disease </li></ul><ul><li>Full bladder = 9bpm! </li></ul><ul><li>Sympathetic nervous system activation --> vasoconstriction </li></ul>
    20. 23. Stress <ul><li>Lavender oil </li></ul><ul><li>Wake up gradually </li></ul><ul><li>Pull your hair in the shower </li></ul><ul><li>Ginseng for coffee </li></ul><ul><li>Music/breathing during commute </li></ul><ul><li>Acupressure </li></ul><ul><li>Golf ball under desk </li></ul><ul><li>Yoga </li></ul><ul><li>Progressive neuromuscular relaxation </li></ul>
    21. 25. Is It Working? <ul><li>Post-Exercise HR Drop </li></ul><ul><ul><li>Subtract HR at 1 minute post exercise from Max HR during exercise </li></ul></ul><ul><ul><li>35=good! </li></ul></ul><ul><ul><li>30=30% </li></ul></ul><ul><ul><li>25-30=40% </li></ul></ul><ul><ul><li>Less than 25=110% </li></ul></ul><ul><li>BP Cuff </li></ul><ul><li>Blood tests </li></ul><ul><li>Other? </li></ul>
    22. 26. Learn more with the free blog, videos and audio podcast at