If you must eat meat, eat it naked
Forgoing animal products can be a drastic change. At the very least, avoid processed meat like hot dogs, sausages, and bacon. Harvard researchers found that every 1.8 ounces of processed meat eaten more than once a week raises heart disease risk by 42 percent. In addition, eat meat that’s as “naked” as possible—no antibiotics, hormones, or hidden additives. Opt for grass-fed animals, which have more heart-healthy omega-3 fatty acids than grain-fed animals.
Choose SMASH fish
SMASH fish are: sardines, mackerel, anchovies, salmon, and herring. They are your best sources of heart-healthy omega-3s (known to reduce inflammation, heart rhythm disturbances, triglyceride levels, and blood pressure). They are also less likely to be contaminated with toxins than other types.
Fast 11 hours every night
The body needs this break to repair metabolic functions. Skipping this fast—say, with a midnight snack—can cause a rise in inflammation, blood sugar, blood fats, and cell aging. Put a mental “closed” sign on your kitchen after dinner, ideally around 7 p.m.
Practice active acts of kindness
People who spend more time being sedentary are 73 percent more likely to develop metabolic syndrome, a cluster of problems that raise heart disease risk. One way to motivate yourself to get in small bouts of physical activity: Do them for someone else. While you’re out shoveling snow, clear your neighbor’s walkway too. Instead of sitting down on the bus, give your seat to a fellow passenger.