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Before We Start xv
Introduction xli
Step 1 Assess Your Risk 1
10 Critical Cardiac Markers 3
1 Cholesterol and Other Lipids 8
2 Coronary Inflammation 22
3 Blood Clotting 26
4 Weight 29
5 Blood Pressure 36
6 Diabetes 41
7 Metabolic Syndrome 46
8 Aerobic Capacity 48
9 Smoking 54
10 Personality 57
Your Cardiac Marker Profile 73
Time for Action 81
Lower Your Cholesterol Numbers 81
Reduce Your LDL Level 82
Increase Your HDL Level 83
Bring Down Your Triglycerides 84
Manage Your CRP Level 84
Lower Your PLAC Level 85
Control Your Fibrinogen Level 86
Keep Your Weight Down 86
Monitor Your Blood Pressure 89
Deal with Diabetes 90
Be Smart About Metabolic Syndrome 91
Give Up Smoking 92
Cope with Stress 93
Step 2 Manage Daily Stress 95
Making Sense of Stress 97
What Is Stress? 98
The Stress of Life 104
A Changing View 108
How Stress Works Against Your Heart 110
Time for Action 116
Take Time Out to Relax 117
Reserve Judgment 117
Focus on Concerns, Not Worries 118
Expect the Unexpected 118
Keep a Journal 119
Practice Positive Self-Talk 119
Clarify Your Goals and Values 121
Tranquilize with Exercise 122
Breathe Deeply 124
Get Enough Sleep 125
Develop Resiliency 126
Meditate 129
Listen to Your Spiritual Side 130
Visualize Life as You Want It 132
Take Up Tai Chi 132
Practice PMR 133
Release Stress Now! 134
Laugh 134
Practice Yoga 135
Be Assertive 136
Take a Vacation 137
Stretch 138
Volunteer 139
Get a Massage 139
Don't Be a Stranger 140
Be Realistic 140
Get a Pet 141
Control Your Anger and Hostility 142
Turn Off the TV 143
Step 3 Make Exercise a Habit 145
The Exercise Advantage 147
The Benefits of Exercise 148
A Balanced Exercise Program 159
It's Never Too Late 171
Time for Action 173
Don't Wait till Wednesday 173
Take the Mirror Test 175
Just Do It! 175
Get an OK from Your Doctor 176
Start Slow and Steady 176
Have Fun 177
Work Toward a Goal 177
Take Time to Stretch 177
Join a Group 178
Make a Contract 179
Keep an Exercise Journal 179
Don't Be a Fool for Frauds 180
Walk Briskly 181
Take One Step and Then Ten Thousand 183
Run When You Could Have Walked 184
Be a Road Warrior 186
Banish Negativity 187
Drink Up 188
Spring for a Lesson 188
Make Exercise a Family Affair 189
Take a Seat 189
Plan a Fitness Vacation 191
Lift Those Weights! 191
Use Your Groceries 192
Disguise Your Exercise 192
Buy Shoes That Fit 194
Don't Neglect Your Arms 194
Feel the Beat 195
Switch Gears to Boost Metabolism 196
Visit the Mall 196
Mix It Up 197
Make Machines Work for You 197
Step 4 Balance Your Diet 201
Know What You Eat 203
A Dietary Snapshot 204
What Makes a Heart-Healthy Diet? 209
The Truth About 224
Time for Action 236
Give Up Dieting 237
Decide to Lose Fat, Not Pounds 238
Keep a Food Journal 241
Develop a Hydration Plan 243
Make a Daily Fat Budget 244
Now Keep to Your Budget! 247
Get Your Calories Early in the Day 250
Be Cautious About Dietary Cholesterol 251
Rough Up Your Diet 251
Put More Fish in Your Diet 256
Don't Drown Your Fish in Fat 256
Become Label-Literate 257
Go Lean 262
Watch Out for Ground Beef 265
Add Soy to Your Diet 266
Get an Oil Change 267
Be Picky About Poultry 270
Don't Pass the Salt 272
Make Your Mustache Fat-Free 274
Get Your B's 276
Move the Cheese 278
Hide the Sugar Bowl 279
Drink Tea 282
Get Your Antioxidants from Food 284
Know Your Margarines 286
Have a Drink...If You Drink 288
Rewrite Your Favorite Recipes 290
Eat Your Beans 291
Easy on the Mayo 291
Be Smart About Snacks 292
Dress Salads Lightly 296
Figure Out Fast Food 298
Don't Go Menu-Mad 300
Limit Caffeine 302
Brush and Floss Your Teeth 303
Epilogue 305
Prescriptions, Procedures and Programs 307
Drug Therapy 309
Aspirin Therapy 309
Cholesterol-Lowering Drugs 312
Hormone Therapy 320
ACE Inhibitors 321
Beta-Blockers 323
Combination Drug Therapy 324
Testing for Coronary Heart Disease 325
Basic Tests 325
Intermediate Tests 327
Advanced Testing 330
Newer Diagnostic/Screening Tests 331
Revascularization Treatments for Coronary Heart Disease 334
Balloon Angioplasty 334
Bypass Surgery 337
Emerging Interventional Techniques 339
Cardiac Rehabilitation Programs 341
Rehabilitation Basics 342
Issues Regarding Rehabilitation Effectiveness and Utilization 343
Appendix: Sources, Credits and Websites 345
Index 364
About the Authors 381
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Add Prevent, Halt & Reverse Heart Disease: 109 Things You Can Do, When your doctor delivers the news—you have heart disease, which afflicts one in three Americans (an estimated 81 million people)—you need exactly the kind of indispensable, plainspoken advice found in Prevent, Halt & Reverse Heart Disease. You, Prevent, Halt & Reverse Heart Disease: 109 Things You Can Do to the inventory that you are selling on WonderClubX
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Add Prevent, Halt & Reverse Heart Disease: 109 Things You Can Do, When your doctor delivers the news—you have heart disease, which afflicts one in three Americans (an estimated 81 million people)—you need exactly the kind of indispensable, plainspoken advice found in Prevent, Halt & Reverse Heart Disease. You, Prevent, Halt & Reverse Heart Disease: 109 Things You Can Do to your collection on WonderClub |