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servings of about three ounces apiece had a 25 percent drop in cardiovascular mortality, compared to people who ate fewer than three portions. Intriguingly, eating an apple a day really does keep the doctor away, since consuming white fruits and vegetables – including apples, pears, and cauliflower – was linked to a 52 percent drop in 10 year stroke risk in a recent European study. Take vacations and relaxation breaks Research shows remarkably powerful cardiovascular benefits from taking time off from work to kick back and recharge. An analysis of Framingham Heart Study data found that women who take vacations once every six years – or less oen – were nearly eight times more likely to suffer a heart attack or die from cardiac causes than those who vacationed at least twice a year, even when such factors as smoking and diabetes were taken into account. A nine-year study that tracked 12,000 middle-aged men at high risk for heart disease reported that those who regularly took annual getaways had a 29 percent lower rate of cardiovascular mortality. e researchers theorized that stress reduction might explain the benefits of annual vacations. Since chronic stress takes a toll on cardiovascular health, it's also important to have coping strategies that you are able to use every day. Here are some stress- busters that do wonders for both your heart and your mood: • Laughter. It's no joke: a good laugh expands blood vessels and increases blood flow to the heart, a recent study found. Laughter yoga, which combines deep yogic breathing and self-triggered mirth, is also a great way to relax aer a stressful day. A recent study also found that aer just three weeks of laughter yoga, study participants had significant drops in blood pressure. • Play your favorite song. Listening to enjoyable music (this will vary from one individual to another) can dilate (widen) arteries, increasing blood flow as much as statin medication or aerobic exercise, according to a study presented at the American Heart Association 2008 Scientific Sessions. Music also has beneficial effects on blood pressure and heart rate – but only if you listen to classical or meditation music. e study suggested that heavy metal or techno music is ineffective. • Have a cup of tea. Researchers found that people who drank a cup of calming tea, such as chamomile, were able to relax aer a stressful task more quickly. e tea drinkers had lower levels of the stress hormone cortisol. Avoid secondhand smoke Secondhand smoke kills more than 42,000 nonsmokers a year, according to a scary 2012 University of California, San Francisco, study. Most of these fatalities (34,000) are due to heart disease, the researchers reported. More frightening facts: tobacco fumes contain hundreds of toxins, at least 70 of which are known to cause cancer. Exposure to secondhand smoke boosts risk for heart disease by up to 30 percent, while smoking quadruples the danger. Abby's Magazine - March/April 2015 | Page 43