How to Prevent Heart Disease

Most people don't realize it but you may be prone to a heart attack even if your cholesterol is in the safe zone. Having high levels of C-reactive protein can triple your risk of heart disease. There are, however, a few ways you can keep your CRP levels in check.

Fiber is key- Chia seeds have five grams of fiber per tablespoon and can cut your risk of high CRP by up to 53%. You can boost your fiber intake by eating a spoonful of chia seeds on a bowl of high fiber cereal every morning. Other sources of fiber include berries and whole wheat pastas and breads.

Olive oil- Studies show that people who cook with olive oil have CRP levels 20% lower than those who use vegetable or corn oil. Use oilive oil just as you would use any cooking oil.

Stop frying and grillin meat- This causes damage to the surface proteins, creating inflammation-triggering compounds called AGE's, which raises CRP levels. Switching to boiling, poaching or stewing meats can lower your levels of CRP by up to 18% in as little as six weeks.

Take your Vitamin C- Another great way to lower CRP levels is to take 1,000 mg. of vitamin C daily. This will dampen your production of interleukin, the key building block of CRP. Taking vitamin C daily can reduce your CRP by up to 24%.

Exercise- Just 30 minutes of exercise per day can lower CRP levels by up to 30%. If you can't manage 30 continuous minutes, break it up into three ten minute sessions. Exercise raises your production of nitric oxide to keep blood vessels healthy and flexible.

Sleep- Making sure you get at least eight hours of sleep per night can cut your risk of heart disease by up to 75%. Sleep deprivation raises your stress hormones and triggers inflammation in cells.