Are nuts the secret to a healthy heart?
There’s been buzz for years now around the heart-healthy Mediterranean diet. Olive oil is usually thought to be the secret ingredient that makes the diet so healthy, but it turns out that nuts may be the key. Researchers in Spain studied more than 1,200 people ages 55 to 80 at high risk for cardiovascular disease. About two-thirds of the participants also met criteria for metabolic syndrome: They had abdominal obesity, high cholesterol, high blood pressure and high glucose levels. The researchers divided the participants into three groups. They gave the control group advice on a low-fat diet and the other two groups received information about the Mediterranean diet, which includes plenty of cereal, vegetables, fruits and olive oil; a modest intake of fish and alcohol; and a small amount of dairy, meats and sweets. One of the Mediterranean diet groups was also provided with one liter a week of virgin olive oil; the other got 30 grams of walnuts, hazelnuts and almonds a day. After a year, the prevalence of metabolic syndrome dropped by 14 percent in the mixed-nut group, seven percent in the olive oil group and two percent in the control group. No one lost weight, but the number of people in the Mediterranean-diet groups with a large waist circumference, high triglycerides (a type of blood fat) and high blood pressure dropped compared to the control group.

What’s so great about exercise?
You’ve heard it before: Aim for at least 30 minutes of moderate exercise on most or all days. But just why is exercise so beneficial to our health? Try these reasons on for size:
  • It helps you lose weight and lower blood pressure, glucose, triglycerides (a type of blood fat) and cholesterol.
  • It keeps your arteries flexible and soft, which lowers the risk of heart problems.
  • It prevents that dangerous buildup of midsection fat, which contributes to diabetes and inflammation linked to heart disease and Alzheimer’s.
  • It boosts your mood.
  • It tones your muscles.
  • It builds bone strength and allows you to better perform everyday activities. Strength or weight training even prevents osteoporosis.

Binge-drinking is bad news
Think the occasional night of heavy drinking won’t do you any long-term harm? Think again. Binge-drinking is known to increase the risk of fatal heart disease, but new research suggests it may also increase your stroke risk—even if you don’t do it often, and regardless of your other stroke risk factors. Researchers in Finland followed nearly 16,000 adults with no history of stroke for a decade and found that those who said they sometimes drank too much alcohol were 56 percent more likely to have an ischemic stroke and 39 percent more likely to suffer any type of stroke than non-bingers. (Ischemic strokes, the most common type of stroke, occur when a blood clot interrupts blood flow in vessels feeding the brain.) Binge-drinking for men was defined as having six or more servings of the same alcoholic beverage in one sitting (four or more for women). Experts aren’t sure why raising a glass raises the risk, but it may be due to the fact that large amounts of alcohol can hurt the heart by temporarily boosting blood pressure, blood clotting and heart-rhythm problems.

Quitting smoking tough, but achievable, for women

Kicking the smoking habit can be especially tough for women. Dealing with the intense withdrawal symptoms such as depression, irritability, anxiety, lack of energy, concentration problems and weight changes can be challenging. But you can quit—even if it takes several attempts. February is American Heart Month—the perfect time to give it another shot. Try these four tips to help you succeed:
  • Set a quit date or vow to quit within a certain time frame, like 30 days.
  • Use quit-smoking aids such as nicotine patches and gum, inhalers, nasal sprays or medication to double your chances of success.
  • Seek help from an expert, such as a tobacco treatment specialist. He or she can create a treatment plan, which may include counseling or other aids, tailored to your needs.
  • Build a network. Friends, family, co-workers and online support groups can be an enormous help during this difficult time.