The Smart Woman's Guide To Heart Health

AUSTRALIA
THE SMART
WOMAN’S
GUIDE TO
HEART
HEALTH
IN ASSOCIATION WITH

2015 HEART HEALTH GUIDE 32 PREVENTIONMAG.COM.AU
LAST MONTH I WENT TO A LUNCH THAT
wasn’t just an enjoyable change from eating
at my desk, but also opened my eyes to an
important health issue many Australian
women are oblivious to. And I haven’t been
able to stop thinking about it ever since.
If you’re anything like me, squeezing in
weekly pilates sessions, piling plenty of the
right foods onto your plate, and snatching
regular moments of calm are at the top of
your wellbeing to-do list. But one area I was
shocked to discover women collectively lag
behind their male counterparts? Our heart
health. Every year, heart disease claims
three times as many female lives as breast
cancer. And yet, according to the Australian
Heart Foundation, 60% of us are totally
unaware of the fact it’s our biggest killer.
As their NSW health director Julie Anne
Mitchell explains: “The common stereotype
is that heart disease is a man’s disease, and
while women excel at being advocates for
their partners, fathers and brothers, urging
them to get symptoms like chest pain checked
out, they rarely apply that caution or see the
relevance of heart disease to themselves.”
Even more fascinating? As leading medical
experts will tell you, how women and men
experience the symptoms of heart disease and
heart attack can also differ, making us much
more likely to shrug off nagging, nondescript
symptoms—like unusual fatigue, pressure in
the chest and breathlessness—as part and
parcel of being ‘busy’ when in some cases
they could be the early warning signs that
save a life. The good news? There’s plenty
you can do to protect your heart health, and
something surprisingly simple (awareness)
is right at the top of the list. Which is exactly
the reason why we’ve created this mini heart-
health booklet, packed with positive ways to
safeguard your heart and boost your health.
Earlier this year, Prevention joined forces
with some of Australia’s most high-profile
women, including Michelle Bridges, Gabi
Hollows and Rebecca Gibney, to launch
JACQUELINE MOONEY
EDITOR
PHOTOGRAPHY:MICHELLETAN(THISPAGE),STOCKFOOD.COPYONPAGE3BYSTEPHANIEECKELKAMP.
WELCOME
The heart of the matter
National Prevention Week—
a major campaign designed to
highlight the fact that some of
the smallest lifestyle tweaks can
deliver the biggest wellbeing
results—and I’m thrilled to say
that heart health was included
as a cause for the very first time.
This important cause was
championed by journalist and
news presenter Natarsha Belling,
who couldn’t have been more generous with
her time and support. The reason? It’s an
issue that’s directly touched her family. And a
comment she made during our interview for
the National Prevention Week issue perfectly
sums up the reason heart health matters.
“I’ve had a few family health challenges
in recent years and it reinforces something
my grandmother told me: ‘If you’ve got your
health, you’ve got everything’. It’s so true.
As women, we need to be at the forefront
of looking after ourselves, so start a
discussion with your doctor today.”
Thursday, June 11, is the culmination of
the Heart Foundation’s Go Red For Women
campaign, focusing on this issue. But what
better way to get started than with the advice
on these pages: from the deliciously healthy
juice designed to lower your blood pressure
naturally, to 12 heart-healthy superfoods we
know will satisfy your tastebuds. Then, most
importantly of all, create a healthier heart in
30 days with our step-by-step plan to slashing
stress, eating well and safeguarding your
body’s hardest working organ, direct from
the experts at Prevention. Hope you enjoy it.
T
here’s more to the humble
beetroot than meets the eye. Not
only does its earthy flavour work
just as well roasted in a baking pan as
blended into a dip, it turns out the juice
from this colourful beauty may be the
answer to lowering hypertension.
In a recent study, participants
lowered their blood pressure by 11
points within six hours. All they had
to do? Drink one cup of beetroot juice.
The reason it works so fast is that beets
contain dietary nitrate, which your
body converts to gas that expands blood
vessels and aids blood flow. Clever!
Want something heart-healthy
and tasty? Try this smoothie from
nutritionist Dana White. It contains
a trifecta of goodness in the form of
nitrates, magnesium and potassium.
This delicious juice does all that and more!
So break out the blender, drink up and enjoy
Beet high blood
pressure, fast!
Pineapple Beet Blast
PREP: 5 minutes SERVES: 2
½ cup sliced, cooked beetroot
1½ cups frozen pineapple chunks
¼ cup celery leaves
1 cup vanilla almond milk
1 cup fresh orange juice
• Combine all the ingredients in
a blender and blitz. Divide between
two chilled glasses. Drink immediately.
NUTRITIONAL INFO Per serving:
640 kJ (153 cal), 2g protein, 35g carbs,
3g fibre, 1.5g fat (0g sat fat), 110mg sodium
2015 HEART HEALTH GUIDE 3

4 PREVENTIONMAG.COM.AU
In addition to being packed with flavour, these everyday items have something in
common: a mix of three power minerals designed to protect your ticker—naturally
PHOTOGRAPHY:EDWARDURRUTIAS
odium has long been considered the
blood pressure bogeyman—shake most
of it from your diet and you’ll be safe.
What you may not know? Choosing foods
naturally low in salt and high in at least two of
the three power minerals—namely calcium,
magnesium and potassium—could be the best
thing you ever do for your health. According
to Sari Harrar, author of Lower Your Blood
Pressure Naturally (Rodale, 2014), piling your
plate high with the right superfoods could cut
your risk of heart attack nearly in half. And
that’s music to the ears of the one in five
Australian adults whose blood pressure
is a touch higher than it should be. Want to
transform your health fast? Add these 12
everyday foods to your next shopping list.
PROTEIN
White beans:Vegetarian?
Toss these tiny but mighty pulses
into salads, casseroles and pasta
bakes for a fast, filling protein
fix plus a healthy dose of fibre.
Pork loin:This lean meat gets
our vote for a speedy, nutritious
dinner. Pan-fry or grill and add
a generous pile of lightly steamed
green veg for a complete meal.
Yoghurt: A great substitute
for cream in savoury dishes, look
for the plain, fat-free variety for
a hit of calcium plus potassium.
Quinoa: Use this magnesium-
packed seed in patties, tabouleh,
frittatas, risotto and more. It can
even double as a crunchy coating
for your next chicken schnitzel.
FRUIT
Banana: The perfect
work snack and packed with
potassium, team it with a
handful of nuts to silence
tummy rumbles in seconds.
Avocado: Turn this
versatile green gem into a
healthy and waist-friendly
chocolate mousse by blending
with two dates, honey and
¼ cup of cacao powder.
VEGETABLES
Red capsicum: Use this
to make your own fresh salsa,
which will leave the jarred stuff
in the shade. Blitz with cherry
tomatoes and one garlic clove
for a hit of instant flavour.
Kale:The ultimate versatile
veg: throw it in green smoothies,
salads, stir-fries or bake in a hot
oven to make a tasty and 100%
guilt-free alternative to chips.
Broccoli:The trick to perfect
broccoli? Don’t overcook it!
Think lightly steamed, with a
drizzle of extra virgin olive oil.
Sweet potato: Low GI and
a great source of fibre, this is a
carb that loves your body back.
Store in a cool, dark place and
they’ll keep for up to three weeks.
Garlic isn’t just delicious. It’s also
a heart healthy way to flavour
food. So throw some into your
next stir fry, salad or stew
Didyou
know?
Kiwifruit:Rich in power
minerals and immunity
boosting vitamin C, add these
to your summer fruit bowl.
They ripen best at room temp
rather than in the fridge.
Peach or nectarine:
A must for your next smoothie
or ideal sliced over cereal,
choose fruit with a strong
perfume for better flavour.
12 heart-healthy
superfoods, found!

The percentage by which the
risk of heart disease drops if
you do 150 minutes of exercise
a week, according to a Harvard
School of Public Health study14
When it comes to matters
of the heart, you probably
consider yourself well versed.
You’ve won hearts,experienced
heartbreak, even broken a
heart or two. But do you know
the facts about heart disease?
That of all the conditions likely
to shorten a woman’s life it
tops the list, claiming the lives
of about 10,000 Aussie women
a year? But there is something
we can all do about it...
T
he good news? Some of the simplest lifestyle tweaks
have the most power over heart disease. In one recent
Harvard Medical School study of more than 84,000
women, lifestyle changes (rather than medication) cut risk
by a staggering 83%. “Whether it’s changing your diet to
include fish, going for a daily walk or ensuring you’ve got
a social outlet like regular catch-ups with friends—these
simple strategies have strong scientific evidence behind
them,” explains Professor James Tatoulis, chief medical
advisor at the National Heart Foundation of Australia.
The best bit? “The heart-health benefits like reduced
cholesterol, blood pressure and weight loss can kick in
within a few weeks.” That’s why Prevention has created the
easiest heart-health plan ever, with small changes that
deliver a seriously big impact. You’ll tackle one key area a
week, zeroing in on lifestyle tweaks that matter most. In
just one month you’ll see visible improvements and be on
your way to cementing a heart-healthy lifestyle that can
last a (very long) lifetime. Now that’s heart-warming.
It’s the unsung hero of your body. So what if we told you it was possible to
cut the risk of cardiovascular disease by a staggering 83% with just a few
food and fitness tweaks? It is, thanks to our easy, science-backed plan
30days
toa
healthier
heart
BY:BONNIECLEAVERANDSARIHARRAR.PHOTOGRAPHY:VICTORIAPEARSON.

The easiest tests you’ll ever take
Certain numbers—your best friend’s phone number,
your wedding anniversary date, your mortgage balance
—just stick in your mind. But there are some equally
important numbers you may not know: your waist
circumference, blood pressure, cholesterol, triglycerides
and blood sugar. Why are they so vital? Because they
indicate your risk of heart disease, along with other
factors like a family history of heart disease, whether
or not you smoke and your activity levels. “You can’t
control risk factors like your age or family history of
heart disease, but there’s a lot you can do about other
risk factors,” according to Tatoulis. Your most effective
action plan: pull out your recent test results, call your
doctor to get them or make an appointment for
testing if you don’t know your vitals.
Lace up your sneakers
We know: you want to exercise, but it’s tricky finding the
time. You’re not alone. In a recent Deakin University study,
a whopping 73% of women cited lack of time as the main
barrier to doing more of it. But the truth is, if you have time
for a 10-minute coffee break or an episode of Packed To
The Rafters, you can fit in a workout. “The better your
exercise plan fits into your real life, the better you’ll
stick with it,” Mosca says. “A plan that works for you,
even if it’s in 10-minute blocks, is a sign of success.”
If you only do one thing…
MOVE FOR 30 MINUTES A DAY—YOUR WAY Not a
fan of boot camp or marathons? When it comes to cardio
fitness, you don’t have to be. “There’s powerful evidence
that simply walking briskly for half an hour a day at least
five days a week will reduce your chance of heart problems
like heart attack, angina or coronary artery disease,” says
Tatoulis. “Other variations like swimming, cycling or
dancing are equally effective, as long you’re getting a
sum total of 30 minutes of brisk activity on most days.”
Know your heart vitals...
BLOOD PRESSURE Unlike other areas of life, this is
one where you should aim low. As a general rule, lower
blood pressure is better. You’re in the healthy range if
your blood pressure is less than 120/80mmHg. Normal to
high blood pressure is between 120/80 and 140/90mmHg,
while 140/ 90mmHg or higher indicates hypertension
(high blood pressure). If you hit this level, sit down with
your doctor and chat about the many options you have.
CHOLESTEROL AND TRIGLYCERIDES Give yourself
a pat on the back if your total cholesterol reading is less
than 5mmol/L. Same deal if your LDL (bad) cholesterol is
under 2mmol/L and your triglycerides are under 2mmol/L.
The only blood lipid you want more of is HDL (good)
cholesterol, which should be over 1mmol/L. “High HDL
is important for women—every 1-point rise lowers heart
disease risk by 3%,” explains Dr Mosca. Why is this? HDL
zips through your bloodstream, collecting bad LDL on its
way and shuttling it to your liver, where it’s neutralised.
Normally, LDL tends to stick around (literally) on the
sides of your arteries, contributing to vessel blockages.
MEASURE YOUR MIDDLE In a US study of more than
6000 women, experts found that 90% of those with wide
waists had at least one major risk factor for heart disease,
such as high cholesterol or high blood pressure; a third had
three or more. Plus, a large waist is a risk factor for diabetes,
another heart threat. “Waist size forecasts heart health
better than your weight or body mass index,” explains
preventive cardiologist Dr Lori Mosca. “It’s an indicator
of dangerous fat deep in your abdomen if you aren’t
overweight.” Measure on bare skin at your belly button
with a non-elastic tape measure. (And no, you can’t suck in
your tummy!) Women should measure in at 80cm or less,
and men at 94cm or less. Tipped the limit? Don’t worry.
Simply write down your number and check it at the end
of this four-week plan to see how much you’ve shed.
WEEK 1
BLOOD SUGAR Diabetes doubles a woman’s risk
of heart disease, while prediabetes, which can lead
to the full-blown disease, raises the risk by as much
as 30%. Healthy blood sugar is below 5.5mmol/L
on a fasting test. Prediabetes is a fasting reading
of 5.5mmol/L to 6.9mmol/L, while diabetes is a
fasting reading of 7mmol/L or higher.
Examine your pregnancy history
“Pregnancy is like a full-body stress test that can
provide early warning signs of future heart risks,” Mosca
says. Your doctor will want to know your full medical
history, including any complications you may have had,
such as pre-eclampsia or gestational diabetes.
Don’t know your numbers?
Your doctor is your first port of call if you are unsure
of any of the above numbers. Some chemists also
provide testing for such things as cholesterol and
blood pressure. So when in doubt, check it out!
BREAK IT UP FOR MULTIPLE BENEFITS The truth
is, your heart doesn’t care whether you move for 30
consecutive minutes or break up the activity into two
15-minute or even three 10-minute bursts. In fact, three
10-minute walks reduced blood pressure more than a
continuous half-hour stroll, and kept it lower for a full nine
hours longer, in a 2012 study from Arizona State University.
STAND UP MORE OFTEN Sure, regular exercise earns
you major health brownie points, but if the rest of your day
is one long sitting marathon, you need to mix things up a
bit. If you’re an office worker, try taking the stairs instead
of the lift, using a small water bottle that you have to top
up regularly and eating your lunch away from your desk.
Make standing up every half hour your new rule. “This
simple act has been shown to reduce the prevalence of
heart disease and coronary attacks,” adds Tatoulis.
CUSTOMISE YOUR PLAN New to exercise? “Start
slowly. And don’t overdo it,” suggests Mosca. “Just getting
over exercise inertia by developing a routine and being
consistent gets results.” Already active and want to kick
things up a notch? Boost fitness and burn more fat by
adding intervals—that’s short bursts of intense ‘all out’
activity—to your walk, run, swim or bike ride.
BOOST THE BURN Add two strength-training sessions
a week to your fitness routine. Even better? There’s no need
for weights, machines or resistance bands—bicep curls
using two big bottles of laundry detergent, tricep-building
chair dips in the dining room, or even a couple of trips up
anddownthestepswillallwork.“Strongmusclesburnmore
kilojoules all week long, keep blood sugar and cholesterol
levelshealthier,andkeepyoufitandenergetic,”Moscasays.
BEFORE YOU START:

Take the pressure down
Feel like you’re one to-do-list item away from an adult
tantrum? You’re not alone. Juggling work, spouse, kids,
ageing parents and housework leaves most women with
little time for themselves. In one recent study, stress
emerged as a major obstacle to heart-healthy living for
many women. In other research, work stress boosted
heart attack risk sixfold, while marriage stress ratcheted
up the odds for the collection of heart threats known as
metabolic syndrome. “While it’s controversial whether
stress causes heart disease in the first place, we do know
for sure that it aggravates underlying coronary disease,”
adds Tatoulis. The bottom line: keeping your stress
levels in check can only be good for your ticker.
STRENGTHEN YOUR SOCIAL NETWORKS
It’s official: friends aren’t just one of life’s greatest
pleasures, they’re also good medicine. Women with bigger,
more supportive social networks were less likely to be
overweight, smoke, or have high blood sugar or high blood
pressure in one large University of California study.
“There’s evidence that social isolation causes depression,
which in turn causes heart disease, so it makes sense
that socialising can protect your heart health,” explains
Tatoulis. “Whether it’s joining a walking club, a book
club, heading to the movies or just meeting friends for
coffee, make an effort to be part of social groups.”
PRESCRIBE 30 MINUTES OF DOWNTIME, DAILY
Repeat after us: taking time for yourself is not selfish.
In fact, it is the exact opposite. “Since most people are
so incredibly busy these days, I write out stress-easing
prescriptions for my patients,” Mosca says. “Use the time to
get off the treadmill of daily life in whatever way works for
you—exercise, a hot bath, time with a friend or your spouse,
solitude. Change it up so you don’t get bored,” she adds.
BOOST YOUR RELATIONSHIP BOND Turns out
a healthy relationship can have a direct correlation
to the health of your heart. How? Marital satisfaction
was linked with less atherosclerosis—that’s the technical
term for blocked arteries—in women in a San Diego State
University study. And all it takes is the 5:1 rule. Balancing
each negative interaction with five positive ones is a proven
recipe for a happy union. In addition? Get out of your
comfort zone on a fortnightly date night. Or simply hold
hands with your spouse to soothe stress instantly.
RECOGNISE THE DANGER SIGNS If you’ve recently
felt your joy levels dropping, have pulled away from family
and friends, or are drinking more than usual, reach out
for help—for your heart’s sake. “There’s crystal clear
evidence that depression causes heart problems, and vice
versa—people with heart problems are also more likely to
be depressed, so it’s a double whammy,” says Tatoulis.
“There’s lots of things that can help—see your local GP or
seek out a psychologist for counselling, and improve your
social connections to ensure you’re not out on a limb.”
Create a healthy plate
Before we get started, let’s make one thing clear: you
can give your heart a generous dose of TLC without
living on lettuce. A hearty breakfast, a satisfying lunch
and dinner, and snacks including chocolate, nuts and
berries are all very much on the menu. In fact, the key to
sticking with a heart-healthy eating plan long-term is
avoiding deprivation, says Mosca. “If you skip meals or
try to make dinner when you’re famished, you’re much
more likely to overeat. I know because it happens to
me,” she explains. “Work with your appetite and
food needs, not against them.” Here’s how:
START EACH DAY THE RIGHT WAY “One of the
biggest eating issues I see with my female patients is
skipping breakfast,” Mosca says. “It doesn’t really save
kilojoules. Eating in the morning is absolutely proven
to help prevent weight gain.” Opt for low-fat protein to
keep you satisfied, with fruit or some vegies for a shot of
LDL-lowering fibre, blood pressure-controlling minerals
like magnesium and potassium, and inflammation-chilling
flavonoids. Try fresh fruit with low-fat plain yoghurt;
scrambled eggs with leftover vegies from last nights’
dinner; or wholegrain cereal with fat-free milk and
berries. “Routine is really important,” says Mosca.
“Stock what you need on the weekend so you can
enjoy tasty, easy, healthy breakfasts all week long.”
BUILD A FASTER BREAKFAST Dry cereal isn’t the
only thing that’s quick and easy first thing in the morning.
Try porridge made from instant oats, which contain
beta-glucan, a cholesterol-busting soluble fibre. Or blend
fat-free yoghurt, blueberries, almond, flaxseed and green
tea with ice for a protein- and fibre-packed brekkie.
BALANCE YOUR PLATE Forget weighing and measuring.
The one simple food rule you need is this: fill half your plate
with salad or vegetables, one quarter with lean protein and
HEALTHYFLAVOURSAVOURS
Hold the salt shaker and reach for your herb and spice rack instead. “There’s no doubt that
salt increases blood pressure, which in turn is a risk factor for coronary heart disease,” says
Professor Tatoulis. “Instead, you can boost the flavour of food with aromatic herbs and spices
like coriander, cumin and nutmeg—we use a lot of fresh basil and oregano in my house.”
HEARTHELPER
Love a sweet post-dinner snack?
Your heart will love this creation:
Put fresh or frozen berries on a
plate with a small square of dark
chocolate and 8 to 10 walnut or
pecan halves. Turn on some music,
put your feet up and relax!
WEEK 2
WEEK 3
a quarter with good-quality carbs, like brown rice,
wholemeal pasta or quinoa. And remember, flavour
and variety are key. “I come from a Mediterranean
background, so we have a lot of roasted and grilled
vegetables, as well as salads with things like bocconcini,
mozzarella, radicchio, fennel or even stone fruits mixed
in,” Tatoulis says. “It’s visually terrific and it tastes great.”
PACK MORE HEALTHY SNACKS Sure, when you’re
absolutely starving the vending machine can be almost
impossible to resist. But processed snacks like chips and
biscuits are often packed with sugar, sodium and artery-
clogging saturated and trans fats. Instead, stash a jar of
nut butter in your desk drawer (limit yourself to no more
than 1 tablespoon a day) or pop some low-fat hummus or
tzatziki in the office fridge. Then, all you have to do the
night before is pack a snap-lock bag of vegie sticks for
dipping. Fruit, hardboiled eggs, air-popped popcorn
and low-fat plain yoghurt are also good options.
SAY YES TO GOOD FATS Go for monounsaturated
(think more olive oil, nuts, avocado and seeds) and
polyunsaturated (oily fish, soybeans and walnuts). Why?
Nut eaters had higher levels of good HDL cholesterol,
along with lower blood pressure and blood sugar levels in
a Louisiana State University Agricultural Center study.
So indulge in cup of nuts, 2 tablespoon of seeds (like
roasted unsalted pumpkin seeds) or 1 tablespoon nut
butter four times a week. Even better? Swedish researchers
found eating fish rich in omega-3 fatty acids could lower
your risk of heart attack, so eat oily types like salmon,
trout, mackerel or sardines two to three times a week.

Make lasting change
“Enduring change really has to be built into the
architecture of your life, not added on to everything
else you’re already doing,” Mosca says. “This plan
doesn’t end after 30 days. Turn it into a forever plan
by making the heart-healthy choices automatic.”
Here’s how you can make this month a way of life.
START OUT SMALL Rather than trying to overhaul your
whole way of living overnight, start out by introducing two
or three healthy habits, advises Tatoulis: “That way, it’s not
demanding a huge change in direction or momentum.”
REALITY-TEST YOUR PLANS Sustainable change fits your
life, so experiment to find out what works for you. Not a
morning person? A plan to jump on your exercise bike at
5am may not be for you, but a pre-dinner spin might be
perfect. And while you may not have time to prepare a
healthy lunch before dashing out the door, keeping salad
ingredients in the office fridge, plus tins of tuna or beans
in your desk drawer, to help takeaway-proof your day.
FIND A MOTIVATIONAL MOTTO When the going gets
rocky, tell yourself what Dr Mosca’s father used to tell her:
“Whenit’stootoughforeveryoneelse,it’sjustrightforme.”
That saying helps her cope with self-doubt and overbooked
days. Create your own collection of inspiring mottos. Need
ideas? Visit The Daily Motivator at greatday.com.
CREATE NEW ROUTINES “Program healthy habits into
your week so they become a part of your routine and you
don’t have to think twice about them,” Tatoulis says. So,
for instance, you might have fish every Monday and Friday
for dinner or have a standing date with a friend for
Saturday morning yoga. “Find ways to turn challenges
—like preparing healthy home-cooked meals instead of
going out for Thai, or taking a walk after dinner instead
of watching TV—into no-brainer routines,” adds Mosca.
Spend half an hour on Saturday morning creating a healthy
menu for the week using your favourite cookbooks or
healthy-cooking websites. Write up a shopping list that
includes healthy snacks, then put the menu in the kitchen
where you can see at a glance what you’re eating each day.
Join that women-only fitness club on your commute route
so you can stop in for a workout on your way to work.
Before you know it, you’ll be healthy on autopilot.
MAKE IT A WHOLE-FAMILY PROJECT One in three
Australian women admits caring for family members,
including kids, gets in the way of their own heart-healthy
living. But if you rope them in, those simple healthy habits
will rub off—think taking the kids to the park to ride their
bikes while you run laps, or letting them choose one healthy
meal a week that they help you prepare. Got a grown-up
family? No problem. Combine catch-ups with something
active. “Every evening, I’ll go for a half-hour walk with
my wife and daughter, and on the weekends in summer
we all have a ‘hit and a giggle’ on the tennis court. It’s
a good way to stay connected,” says Tatoulis.
VISUALISE, INSPIRE, REWARD Feel like you’re losing
motivation? Imagine how amazing you’ll feel when
your waist is trimmer and you have more energy each
day. Inspire yourself to keep going by tackling something
you’ve only ever dreamed of, like rock climbing or learning
the tango. Seeing results? Reward yourself with a night
out at the movies or a concert, a new dress or a facial.
It’s the little things that will get you there.
WEEK 4
PHOTOGRAPHYCORBISWARDROBESTYLINGKATHRYNMCCRITCHIEPROPSTYLINGMELISSAKINNICUTTHAIRANDMAKEUPMARISSAMACHADO/CELESTINEAGENCY.
THERECIPEFORAHEALTHYHEART
More than just the key to making your risotto delicious, it has been shown that garlic can
be beneficial in helping to treat heart disease, thanks to its ability to lower blood pressure
and reduce the ‘stickiness’ of platelets, in turn lowering the risk of clots. Cardiologist Mimi
Guarneri gives her heart patients aged garlic extract along with vitamin K2 to help prevent
calcification and hardening of the arteries. That’s what we call healthy, inside and out.

The Smart Woman's Guide To Heart Health

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