Know Your Risk Factors and Care for Your Heart

Daily Examiner (Grafton, Australia), July 4, 2012 | Go to article overview

Know Your Risk Factors and Care for Your Heart


Byline: Helen Hawkes

The Ornish program at a glance

Diet: Focus on lowering intake of high-fat animal proteins, including red meat, pork and full-fat dairy products; increase consumption of complex carbohydrates such as fruits, vegetables, whole grains, legumes, non-fat dairy products, soy products and egg whites; eat moderate amounts of fish, skinless chicken, avocados, nuts, and seeds.

Exercise: Minimise the amount of inactivity, increase the general level of activity and make exercise an integral part of daily life. Include at least 20 minutes of daily aerobic exercise, with frequency, intensity, time, and type adjusted according to your needs.

Stress management: Techniques include stretching, relaxation, breathing, imagery and meditation. Practising stress management techniques, developing a relaxation routine, locating a safe and quiet place to relax, finding a good time of the day for relaxation and creating a positive mental attitude about relaxation daily are key.

Social support: Emphasise one hour of social support each week with goals such as improving communication skills and becoming more aware of your feelings. Activities include spending more time with friends and family, group support, confession, forgiveness, redemption, compassion, altruism, service, psychotherapy, touching, commitment and meditation.

a...the simple choices that we make in our lives each daya[pounds sterling]like what we eat, how we respond to stress, can prevent or even reverse this disease.a a Dean Ornish

WOMEN are four times more likely to die of heart disease than breast cancer. You may think heart disease could never affect you but, according to the Heart Foundation, 90% of Australian women have at least one risk factor, such as high cholesterol, high blood pressure or family history of heart disease.

The first step in combating heart disease is a healthy lifestyle and that means ditching saturated fats in takeaway and processed foods and increasing good fats in fish, olive oil and flaxseed; maximising your intake of fresh fruit and vegetables; exercising for at least 30 minutes a day, preferably doing something that gets your heart rate up even if it's brisk walking; and reducing stress.

Those who want to prevent heart disease or reverse it, may be interested in the work of Dr Dean Ornish, former personal physician to Bill Clinton, who has been mounting an aggressive campaign against heart disease for three decades. …

The rest of this article is only available to active members of Questia

Already a member? Log in now.

Notes for this article

Add a new note
If you are trying to select text to create highlights or citations, remember that you must now click or tap on the first word, and then click or tap on the last word.
One moment ...
Default project is now your active project.
Project items

Items saved from this article

This article has been saved
Highlights (0)
Some of your highlights are legacy items.

Highlights saved before July 30, 2012 will not be displayed on their respective source pages.

You can easily re-create the highlights by opening the book page or article, selecting the text, and clicking “Highlight.”

Citations (0)
Some of your citations are legacy items.

Any citation created before July 30, 2012 will labeled as a “Cited page.” New citations will be saved as cited passages, pages or articles.

We also added the ability to view new citations from your projects or the book or article where you created them.

Notes (0)
Bookmarks (0)

You have no saved items from this article

Project items include:
  • Saved book/article
  • Highlights
  • Quotes/citations
  • Notes
  • Bookmarks
Notes
Cite this article

Cited article

Style
Citations are available only to our active members.
Buy instant access to cite pages or passages in MLA, APA and Chicago citation styles.

(Einhorn, 1992, p. 25)

(Einhorn 25)

1. Lois J. Einhorn, Abraham Lincoln, the Orator: Penetrating the Lincoln Legend (Westport, CT: Greenwood Press, 1992), 25, http://www.questia.com/read/27419298.

Cited article

Know Your Risk Factors and Care for Your Heart
Settings

Settings

Typeface
Text size Smaller Larger Reset View mode
Search within

Search within this article

Look up

Look up a word

  • Dictionary
  • Thesaurus
Please submit a word or phrase above.
Print this page

Print this page

Why can't I print more than one page at a time?

Help
Full screen

matching results for page

    Questia reader help

    How to highlight and cite specific passages

    1. Click or tap the first word you want to select.
    2. Click or tap the last word you want to select, and you’ll see everything in between get selected.
    3. You’ll then get a menu of options like creating a highlight or a citation from that passage of text.

    OK, got it!

    Cited passage

    Style
    Citations are available only to our active members.
    Buy instant access to cite pages or passages in MLA, APA and Chicago citation styles.

    "Portraying himself as an honest, ordinary person helped Lincoln identify with his audiences." (Einhorn, 1992, p. 25).

    "Portraying himself as an honest, ordinary person helped Lincoln identify with his audiences." (Einhorn 25)

    "Portraying himself as an honest, ordinary person helped Lincoln identify with his audiences."1

    1. Lois J. Einhorn, Abraham Lincoln, the Orator: Penetrating the Lincoln Legend (Westport, CT: Greenwood Press, 1992), 25, http://www.questia.com/read/27419298.

    Cited passage

    Thanks for trying Questia!

    Please continue trying out our research tools, but please note, full functionality is available only to our active members.

    Your work will be lost once you leave this Web page.

    Buy instant access to save your work.

    Already a member? Log in now.

    Oops!

    An unknown error has occurred. Please click the button below to reload the page. If the problem persists, please try again in a little while.