Dr. Martin J. Sullivan, who grew up in Chicago, has been instrumental in starting an integrative medicine curriculum at Duke University’s medical school in Durham, N.C. He says acupuncture, herbs and massage therapy are among the alternative therapies every doctor and patient should consider as part of treatment. But he just as fervently recommends common sense, proper nutrition and increased physical activity.
To prove his point, in a recent issue of Prevention magazine (check out www.prevention.com for the full list), Sullivan offered a 24-day plan to prevent heart attacks. Among the daily tips:
– Substitute olive oil for the saturated fats in butter and trans fats in margarines. Buy only cold-pressed extra virgin oil because it retains more antioxidants to fight heart disease.
– “Rough up” your diet with fiber from fruits, vegetables and whole-grain breads and cereals, plus use more beans in cooking. Aim for at least 20 grams of fiber each day. Most Americans fall way short of the mark. Common foods with high amounts of fiber include kidney beans (9.3 grams in a cup, all-bran cereal (8.5 grams in 1/3 cup, prunes (4.7 grams, three medium), pears and apples (both about 4 grams for medium to large), potatoes (4 grams), bananas (3.8 grams), carrots (3.3 grams), broccoli (2.8 grams per half cup), strawberries (2.8 grams per cup), whole wheat bread (2.4 grams per slice), flaked cereal (1.8 grams per cup) and oatmeal (1.6 grams per cup).
– Practice mindfulness. Close your eyes for 5 to 10 minutes, stay awake and focus only on your breathing.
– Drink green tea. Drop three decaffeinated green tea bags into 20 ounces of boiling water. Remove, cover and steep for 10 minutes. Refrigerate the tea. When cool, put it in a container, add ice if preferred and sip throughout the day.
– Exercise. Start with 15 minutes a day three times a week. Make it easy and something you will do. Work up to 45 minutes four to five times a week.
– Be yourself. One of the biggest causes of stress, which can damage the cardiovascular system, is trying to live in a way that is not consistent with who you are. Ask yourself: Am I doing what I want to do? Am I getting my needs met?