The right dish? Heart-healthy fish

The heart-healthy benefits of fish may depend on how you cook it. According to a new study presented at the American Heart Association’s annual meeting, baking or boiling fish offers more benefits from omega-3 fatty acids than other methods. Omega-3s are known to decrease plaque buildup in the arteries and lower triglyceride levels, blood pressure and risk of irregular heartbeat. In addition, eating boiled or baked fish with low-sodium soy sauce (shoyu) and tofu—which also contain omega-3s—has been shown to be beneficial. Researchers studied the dietary omega-3 intake of 82,243 men and 103,884 women between ages 45 and 75, all with no history of heart disease. Over 12 years, 4,516 of these people died of heart-related causes. Men benefited the most from omega-3s—those who ate about 3.3 grams a day had a 23-percent lower risk of cardiac death than those who ate only 0.8 grams a day. The bottom line? Bake or boil your next dish to get the most from your fish.

Bottling up anger can be an occupational hazard

Letting out anger and frustrations at work may help men ward off heart problems. According to a study published in the Journal of Epidemiology and Community Health, men who didn’t express their feelings about conflicts with a boss or co-worker were more than twice as likely to have a heart attack or die of heart disease as those who expressed their anger. Of the 2,800 Swedish men, those who continually ignored a work conflict had nearly triple the risk of heart attack or coronary death. Women don’t seem to be affected by these factors, perhaps because they use healthier, more expressive coping strategies than men. Sharing your feelings and creating an open work environment will not only make your job more bearable, it could save your life.

Speedy seniors are a good sign

If older walkers can pick up the pace, it’s a good sign. According to a French study published online in BMJ, seniors who stroll slowly are more likely than fast walkers to die from cardiovascular disease. Researchers examined medical information for 3,208 men and women ages 65 to 85. They measured walking speeds and performed regular follow-up exams over the next five years. The results? The slowest walkers were 44 percent more likely to die than the fastest walkers and had triple the risk of cardiovascular death. Slower walkers may have vascular risk factors from conditions like peripheral artery disease, say researchers. So the next time you take a stroll, try to pick up your pace even just a little—your heart will thank you.

Meditate, for your heart’s sake

It appears that meditation is good for the body, mind and heart. A study presented at the annual meeting of the American Heart Association showed that patients with coronary heart disease who practiced transcendental meditation—a mind-focusing technique from India that’s known to reduce stress—were nearly 50 percent less likely to experience cardiac-related conditions as those who didn’t meditate. Over nine years, researchers followed 201 African-American men and women with an average age of 59, all of whom had a condition involving the narrowing of arteries in their hearts. The study subjects were assigned to either practice transcendental meditation or to take classes about diet, exercise and risk factors for heart disease. The study found that those who practiced transcendental meditation had reduced blood pressure and reduced rates of death, heart attacks and strokes. Transcendental meditation is a simple technique anyone can learn to start on the path toward less stress, a clearer mind and a healthier heart.