Some Tips for a Healthier Heart

1. Get milk. A new study sponsored by the National Heart, Lung, and Blood Institute found that, among people who did not eat a lot of saturated fat, those who consumed more than three daily servings of milk, yogurt, or cheese had systolic blood pressure (the top number) almost four points lower than those who ate only half a serving daily. High blood pressure has the ability to damage your arteries, increasing your risk for heart attacks and stroke. Researchers say low-fat dairy is the smart choice, because it’s lower in saturated fat.

2. Try new moves. Thirty minutes of Tai Chi—a gentle Chinese martial art that includes sequences of slow, relaxing movements—may also lower your blood pressure. In one study, after 12 weeks of Tai Chi, participants showed a decrease in systolic pressure of almost 16 points.

3. Go fishing. How fast your heart beats when you’re at rest can be an indicator of heart attack risk. In fact, higher resting heart rates have been linked to an increased risk of sudden death. The good news is that eating fish can lower your heart rate. In a new Harvard Medical School study, people who ate five or more servings per month of fish such as tuna or salmon (baked or broiled) averaged 3.2 fewer beats per minute than those who ate less than one serving per month. Researchers credit the omega-3 fatty acids in fish, though it’s not clear how they help.

4. Hit the juice. Pomegranate juice seems to stave off hardening of the arteries—and may even reverse it. A recent study in the Proceedings of the National Academy of Sciences found that pomegranate juice reduced the rate of cholesterol plaque buildup in mice by 30 percent. And heart cells treated with the juice showed a 50 percent increase in the production of nitric oxide, a substance that helps fight plaque. There are plenty of tasty ways to take your medicine: More than 130 pomegranate products were introduced in 2006.

5. Sprinkle on the soy. A daily dash of dark soy sauce (not light) in marinades, dipping sauces, salad dressing, or soups and stews can help fight heart-damaging substances linked to smoking, obesity, or diabetes, according to research from the National University of Singapore. The sauce has 10 times the antioxidants in wine, which is also heart-healthy (in moderation). But watch out: Soy sauces often have a ton of salt, which can raise blood pressure. Check labels for lower-salt versions.