It’s a new year and you’ve probably made a resolution. If your resolution is to
get healthier, (slim down, exercise more, eat better, etc.) how about making your
resolution more specific.

More specific?
Yes, as in getting your risk of heart disease down. New research says that doing so
can extend your life by 15 years. These same researchers also say that 90% of heart
disease is preventable. And if you think you need to follow a strict vegetarian diet or
exercise for an hour or two each day, you’re wrong. Listed below, are 4 ways to keep
your heart strong in the new year (2023) and beyond.

Non-Food Rxs:
* Show Gratitude-
Gratitude journals, saying things you’re grateful for, etc. is now big business
and for good reason: It works. Researchers say spend 10 minutes (5 mins.
in the morning and 5 mins. in the evening) reflecting on what (and who) you’re
grateful for each day and you’ll reduce your risk of heart disease by as much as 50%.
Researchers think that focusing on the positive things in life lowers the inflammation
that can damage blood vessels, plus it counters the stress that contributes to heart
disease.
Simple tip:
Each morning, write out a few things you’re grateful for and then go over them
1 or 2 times. And in the evening, use the same list, or write out some new things
you’re grateful for.
* Talk More-
Family members may live miles from you, or friends may no longer be around,
but try and find a new group and form bonds and friendships. Why?
Talking to neighbors, co-workers or family members greatly reduces your chances
of developing heart disease. Another benefit: Talking and reaching out to family
and friends can also lower your risk of metabolic syndrome, a condition that doubles
the risk of heart disease.
So, go ahead and strike up new friendships, volunteer and give back and interact
with like-minded people and another tip: look into Zoom, which is just video
chatting with someone close to you or hundreds of miles away.
One last tip:
Although it’s not always possible, try and keep the conversations positive.
No gossiping about someone’s faults, misfortunes or bad habits.

The Food Rxs:
Yes, you can eat a Meditteranean diet, vegetarian diet, vegan diet or the Keto diet,
all will benefit your heart in positive ways, but here are 2 foods to help keep your
ticker strong.
* Spice of Life-
You may be eating nutmeg and cinnamon already, but if lowering your risk of heart
disease is a concern, start adding more cloves to your diet. Whole or ground cloves
are added to hams, bakes goods and baked apples, and consuming some daily
can cut “bad” cholesterol by 35%. And every 10-point drop in artery-clogging
cholesterol lowers the risk of heart disease by 30%. Cloves are loaded with eugenol,
a compound that combats cell-damaging oxidative stress that causes cholesterol to
climb.
* A Cup of Cocoa-
This may be the fourth article we have here on this site about hot cocoa, but a daily
mug each day curbs the risk of heart disease by 30%. Credit goes to flavanol compounds
in chocolate, which safeguard against elevations in blood pressure and artery-clogging
fats.
Types to buy:
Look for natural cocoa rather than “Dutch processed.” The alkaline treatment used in
Dutch processing reduces cocoa’s flavanol content by as much as 85%.
And lastly, when you get that quality brand of natural cocoa, make the following
Dairy-Free Hot Cocoa, and reduce your risk of heart disease by 30%.
Ingredients:
1 cup of almond milk
3 Tbs. of unsweetened cocoa powder
1 Tbs. of organic dark chocolate chips
2 tsp. of maple syrup
1 tsp. of ground cloves
1/2 tsp. vanilla extract
Mini marshmallows (optional)
To make:
In a pot, combine almond milk, cocoa powder, choc. chips, maple syrup,
vanilla extract, ground cloves and a pinch of salt; heat over medium-low heat.
Let simmer, stirring occasionally, until chocolate is melted, about 3 to 5 mins.
divide among 4 mugs. Top each mug with a few marshmallows.

That’s it, some simple steps all of us can take to lower our risk of
heart disease.
Good Luck and Good Blessings for the new year, (2023).

Sources:
* Johns Hopkins University, Research Dept.
* USDA study
* JAMA- (Journal of American Medical Association)
* A Taste of Home Magazine

Please pass this article (and recipe) on to friends and family
who are dealing with or who want to prevent heart disease.
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Thank-You!