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tips to lower risk of heart attack or stroke

Ride your bike 20 minutes a day. You can handle that, can’t you? When German researchers had 100 men with mild chest pain, or angina, either exercise 20 minutes a day on a stationary bike or undergo an artery-clearing procedure called angioplasty, they found that a year after the angioplasty, 21 men suffered a heart attack, stroke, or other problem compared to only 6 of the bikers. Just remember that if you already have angina, you should only begin an exercise program under medical supervision

Eat a piece of dark chocolate several times a week. Believe it or not, several small studies suggest dark chocolate could be good for your heart! The beneficial effects are likely due to chemicals in chocolate called flavonoids, which help arteries stay flexible. Other properties of the sweet stuff seem to make arteries less likely to clot and prevent the “bad” cholesterol, LDL, from oxidizing, making it less likely to form plaque. Dark chocolate is also rich in magnesium and fiber. But steer clear of milk chocolate, which is high in butterfat and thus tends to raise cholesterol.

Have a beer once a day. A study published in the Journal of Agricultural and Food Chemistry found that men who drank one beer a day for one month lowered their cholesterol levels, increased their blood levels of heart-healthy antioxidants, and reduced their levels of fibrinogen, a protein that contributes to blood clots. Of course, red wine might be even better. Choose either beer or wine — not both

Take a B vitamin complex every morning. When Swiss researchers asked more than 200 men and women to take either a combination of three B vitamins (folic acid, vitamin B6, and vitamin B12) or a placebo after they had surgery to open their arteries, they found that levels of homocysteine, a substance linked to an increased risk of heart disease, were 40 percent lower in those who took the vitamins. The placebo group had no change. Plus, the vitamin group had wider-open blood vessels than those taking the sugar pill.