Take a Load off Your Heart: 109 Things You Can Actually Do to Prevent, Halt and Reverse Heart Disease

Overview


Increase the odds of living longer with this bold, broad approach to cardiac health. A medically up-to-the-minute and easy-to-implement program, Take a Load Off Your Heart sets our four key steps to cardiovascular fitness, from assessing risk to managing stress, from improving diet to making a habit of exercise. It demystifies predictive markers such as trigylcerides and Syndrome X, and offers 109 simple, practical lifestyle tips - #22 Breathe deeply, #96 Drink black tea, #3 Increase your HDL level, #54 Walk ...
See more details below
Available through our Marketplace sellers.
Other sellers (Paperback)
  • All (89) from $1.99   
  • New (10) from $2.50   
  • Used (79) from $1.99   
Close
Sort by
Page 1 of 1
Showing 1 – 8 of 10
Note: Marketplace items are not eligible for any BN.com coupons and promotions
$2.50
Seller since 2005

Feedback rating:

(389)

Condition:

New — never opened or used in original packaging.

Like New — packaging may have been opened. A "Like New" item is suitable to give as a gift.

Very Good — may have minor signs of wear on packaging but item works perfectly and has no damage.

Good — item is in good condition but packaging may have signs of shelf wear/aging or torn packaging. All specific defects should be noted in the Comments section associated with each item.

Acceptable — item is in working order but may show signs of wear such as scratches or torn packaging. All specific defects should be noted in the Comments section associated with each item.

Used — An item that has been opened and may show signs of wear. All specific defects should be noted in the Comments section associated with each item.

Refurbished — A used item that has been renewed or updated and verified to be in proper working condition. Not necessarily completed by the original manufacturer.

New
PAPERBACK New 0761126767 Cover has very little shelf wear. No spine seams. No remainder mark. Pages are clean and have no markings, no creases and no dog-ears. Trade Paperback.

Ships from: Hyannis, MA

Usually ships in 1-2 business days

  • Canadian
  • International
  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$4.29
Seller since 2014

Feedback rating:

(1)

Condition: New
Excellent Buy!!!

Ships from: Cedar Hill, TN

Usually ships in 1-2 business days

  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$5.00
Seller since 2005

Feedback rating:

(10636)

Condition: New
2003-02-15 New 0761126767 NEW! ! ! Publisher overstock. Tracking is not available for orders shipped outside of the United States. If you would like to track your domestic ... order please be sure to select the Priority/Expedited Shipping option. Read more Show Less

Ships from: McKeesport, PA

Usually ships in 1-2 business days

  • Canadian
  • International
  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$14.00
Seller since 2005

Feedback rating:

(366)

Condition: New
New York, NY 2003 Softcover New Condition New book. Quantity Available: 1. Category: Medicine & Health; ISBN: 0761126767. ISBN/EAN: 9780761126768. Inventory No: 1560741697.

Ships from: Burgin, KY

Usually ships in 1-2 business days

  • Canadian
  • International
  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$15.98
Seller since 2008

Feedback rating:

(276)

Condition: New
0761126767 New item in stock, may show minimal wear from storage. May have remainder mark. I ship daily and provide tracking! 100% Money Back Guarantee!

Ships from: FORT MYERS, FL

Usually ships in 1-2 business days

  • Canadian
  • International
  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$15.98
Seller since 2013

Feedback rating:

(3)

Condition: New
PAPERBACK New 0761126767 New item in stock, may show minimal wear from storage. May have remainder mark. I ship daily and provide tracking! 100% Money Back Guarantee!

Ships from: LEHIGH ACRES, FL

Usually ships in 1-2 business days

  • Canadian
  • International
  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$40.09
Seller since 2008

Feedback rating:

(850)

Condition: New
0761126767 Brand New. Exact book as advertised. Delivery in 4-14 business days (not calendar days). We are not able to expedite delivery.

Ships from: Romulus, MI

Usually ships in 1-2 business days

  • Canadian
  • International
  • Standard, 48 States
  • Standard (AK, HI)
$45.00
Seller since 2014

Feedback rating:

(113)

Condition: New
Brand new.

Ships from: acton, MA

Usually ships in 1-2 business days

  • Standard, 48 States
  • Standard (AK, HI)
Page 1 of 1
Showing 1 – 8 of 10
Close
Sort by
Sending request ...

Overview


Increase the odds of living longer with this bold, broad approach to cardiac health. A medically up-to-the-minute and easy-to-implement program, Take a Load Off Your Heart sets our four key steps to cardiovascular fitness, from assessing risk to managing stress, from improving diet to making a habit of exercise. It demystifies predictive markers such as trigylcerides and Syndrome X, and offers 109 simple, practical lifestyle tips - #22 Breathe deeply, #96 Drink black tea, #3 Increase your HDL level, #54 Walk briskly, #75 Give up dieting - for preventing, stabilizing and, yes, reversing heart disease.
Read More Show Less

Editorial Reviews

Publishers Weekly
Piscatella (Fat-Proof Your Child), a motivational speaker who had coronary bypass surgery in 1977 at the age of 32, and Franklin (Making Healthy Tomorrows), director of a Cardiac Rehabilitation Laboratory, collaborated on this clearly written guide to preventing heart disease. Like other consumer health books on this subject, the authors recommend, in detail, nutritional strategies that will lower cholesterol, exercises designed to promote cardiovascular health and, of course, an absolute prohibition against smoking. However, what is different about their plan is the emphasis on reducing stress. According to the authors, recent research into cardiac health indicates that chronic stress not only has a direct negative impact on the heart by, for example, promoting arterial inflammation, but can also play an indirect role. Enduring daily stress frequently prevents people from finding the energy and motivation to make healthy lifestyle changes such as eating sensibly and exercising regularly. Piscatella and Franklin recommend many stress-management techniques such as meditation, deep breathing, learning to laugh and taking regular vacations that will lead to a more relaxed way of life. Exercise itself has been found to be as effective as tranquilizers in alleviating tension. Included are useful self-assessment tests for those who want to monitor and improve their heart health. (Jan.)
Read More Show Less

Product Details

  • ISBN-13: 9780761126768
  • Publisher: Workman Publishing Company, Inc.
  • Publication date: 2/15/2003
  • Pages: 448
  • Product dimensions: 6.00 (w) x 9.00 (h) x 0.88 (d)

Meet the Author

Author Joseph C. Piscatella has been a keen observer of American eating habits since 1977, when emergency open-heart surgery at the age of 32 forced him to recognize the intimate connection between dietary habits and overall health. His successful recovery and determination to make adjustment in his own lifestyle and diet inspired a new career as an active proponent of healthy lifestyle changes. As president of the Institute for Fitness and Health, Inc. in Tacoma, Washington, he lectures extensively to a variety of clients, including medical organizations, corporations and professional associations, and is a consultant on major wellness projects for Fortune 500 companies, the U.S. Army, U.S. Navy and U.S. Air Force. Cited in Time for their practicality and effectiveness, his seminars deal with the management of lifestyle habits to increase health, longevity and productivity. Mr. Piscatella is the only non-medical member of the National Institute of Health Cardiac Rehabilitation Expert Panel, which develops clinical practice guidelines for physicians. He is also a member of the Association for Worksite Health Promotion, the American Association of Cardiopulmonary Rehabilitation, and the National Wellness Association.

Barry Franklin, Ph.D., is director of the Cardiac Rehabilitation and Exercise Laboratories in Royal Oak, Michigan, as well as professor at Wayne State University School of Medicine and the University of Michigan Medical School.

Read More Show Less

Read an Excerpt


Action Steps to Manage Stress

1. VOLUNTEER. Helping others makes it harder to dwell on your own problems.

2. KEEP A JOURNAL. Try to write everyday and make sure to focus on feelings, not just facts.

3. BREATHE DEEPLY. Take a deep breath through your nose with your mouth closed. As you inhale, push out your stomach. Hold the breath for a few seconds, then expel it slowly through your mouth with you lips pursed, as if you were whistling. Do this for 5 to 10 minutes to create a state of calm.

4. EXPECT THE UNEXPECTED. Build a cushion into your day for the unexpected. Instead of cramming your schedule, fill it to 80%, leaving 20% for traffic jams, family illness and other surprises.

5. TRANQUILIZE WITH EXERCISE. Regular exercise burns up stress hormones and stimulates the production of endorphins and other chemicals linked to energy, mood and attention.

6. LAUGH. A good laugh - like a good workout - releases tension, produces a sense of well-being, and creates a different perspective on life and its challenges. Cultivate friends who smile and joke, put playfulness into your relationships, and leave work concerns at the office.

7. MEDITATE. Use this centuries-old technique to clear the mind and anchor it in the present. Assume a comfortable position in a quiet spot, close your eyes, and focus your mind on a word. Any word will do. Take a deep breath and slowly repeat the word in your mind, over and over again. After a while, the mind becomes quiet and a state of deep rest and relaxation is created.

8. PRACTICE POSITIVE SELF-TALK. Each of us is continually involved in self-talk, a running internal conversation that interprets events and actions. This conversation influences emotions. If the talk is negative with harmful put-downs, stress is heightened. But if self-talk is positive, it allows us to better manage stress.

9. DEVELOP RESILIENCY. No one can be successful in everything. But don't let failure define you. It isn't the failure that is important; it's how the failure is handled.

10. PRACTICE YOGA. Yoga's stretching, strengthening and meditative exercises encourage a focusing that results in reduced tension and stress.

Adapted from chapter 2 of TAKE A LOAD OFF YOUR HEART

Read More Show Less

Table of Contents

Before We Start xv
Introduction xli
Step 1. Assess Your Risk 1
10 Critical Cardiac Markers 2
Cholesterol and Other Lipids 7
Coronary Inflammation 21
Blood Clotting 26
Weight 29
Blood Pressure 36
Diabetes 42
Syndrome X 48
Aerobic Capacity 50
Smoking 57
Personality 60
Your Cardiac Marker Profile 78
Time for Action 86
Watch Your Cholesterol Numbers 86
Reduce Your LDL Level 87
Increase Your HDL Level 88
Bring Down Your Triglycerides 89
Manage Your Homocysteine Level 89
Manage Your CRP Level 90
Control Your Fibrinogen Level 91
Keep Your Weight Down 91
Monitor Your Blood Pressure 93
Deal with Diabetes 94
Be Smart About Syndrome X 96
Give Up Smoking 97
Cope with Stress 98
Step 2. Manage Daily Stress 101
Making Sense of Stress 102
What Is Stress? 103
The Stress of Life 110
A Changing View 114
How Stress Works Against Your Heart 116
The for Action 122
Take Time Out to Relax 123
Reserve Judgment 123
Focus on Concerns, Not Worries 124
Expect the Unexpected 124
Keep a Journal 125
Practice Positive Self-Talk 125
Clarify Your Goals and Values 127
Tranquilize with Exercise 128
Breathe Deeply 130
Get Enough Sleep 132
Develop Resiliency 133
Meditate 136
Listen to Your Spiritual Side 137
Visualize Life as You Want It 139
Take Up Tai Chi 139
Practice PMR 140
Release Stress Now! 141
Laugh 141
Practice Yoga 142
Be Assertive 143
Take a Vacation 144
Stretch 145
Volunteer 146
Get a Massage 146
Don't Be a Stranger 147
Be Realistic 147
Get a Pet 148
Control Your Anger and Hostility 149
Turn Off the TV 150
Step 3. Make Exercise a Habit 153
The Exercise Advantage 154
The Benefits of Exercise 155
A Balanced Exercise Program 167
It's Never Too Late 180
Time for Action 182
Don't Wait till Wednesday 182
Take the Mirror Test 184
Just Do It! 184
Get an O.K. from Your Doctor 185
Start Slow and Steady 185
Have Fun 186
Work Toward a Goal 186
Take Time to Stretch 186
Join a Group 187
Make a Contract 188
Keep an Exercise Journal 189
Don't Be a Fool for Frauds 189
Walk Briskly 190
Take One Step and Then Ten Thousand 192
Run When You Could Have Walked 193
Be a Road Warrior 195
Banish Negativity 196
Drink Up 197
Spring for a Lesson 198
Make Exercise a Family Affair 198
Take a Seat 198
Plan a Fitness Vacation 200
Lift Those Weights! 201
Use Your Groceries 201
Disguise Your Exercise 202
Buy Shoes That Fit 203
Don't Neglect Your Arms 203
Feel the Beat 204
Switch Gears to Boost Metabolism 205
Visit the Mall 206
Mix It Up 206
Make Machines Work for You 207
Step 4. Balance Your Diet 211
Know What You Eat 212
A Dietary Snapshot 213
What Does and Doesn't Make a Heart-Healthy Diet? 219
Time for Action 242
Give Up Dieting 243
Decide to Lose Fat, Not Pounds 244
Keep a Food Journal 247
Develop a Hydration Plan 249
Make a Daily Fat Budget 250
Now Keep to Your Budget! 253
Get Your Calories Early in the Day 255
Be Cautious About Dietary Cholesterol 256
Rough Up Your Diet 257
Put More Fish in Your Diet 261
Don't Drown Your Fish in Fat 262
Become Label-Literate 262
Go Lean 268
Watch Out for Ground Beef 271
Add Soy to Your Diet 271
Get an Oil Change 273
Be Picky About Poultry 276
Don't Pass the Salt 278
Make Your Mustache Fat-Free 280
Get Your B's 282
Move the Cheese 283
Hide the Sugar Bowl 285
Drink Black Tea 287
Get Your Antioxidants from Food 290
Know Your Margarines 292
Have a Drink 293
Rewrite Your Favorite Recipes 295
Eat Your Beans 296
Easy on the Mayo 297
Be Smart About Snacks 298
Dress Salads Lightly 301
Figure Out Fast Food 303
Don't Go Menu-Mad 305
Limit Caffeine 307
Floss and Brush Your Teeth 308
Epilogue 311
Appendix I Prescriptions, Procedures and Programs 313
1. Drug Therapy 314
Aspirin Therapy 314
Cholesterol-Lowering Drugs 317
Hormone Replacement Therapy 322
ACE Inhibitors 323
Beta-Blockers 325
2. Testing for Coronary Heart Disease 327
Basic Tests 327
Intermediate Tests 329
Advanced Testing 332
Promising New Diagnostic Tests 333
3. Revascularization Treatments for Coronary Heart Disease 335
Balloon Angioplasty 335
Bypass Surgery 337
Emerging Interventional Techniques 339
4. Cardiac Rehabilitation Programs 341
Appendix II Sources and Web Sites 345
Read More Show Less

Customer Reviews

Be the first to write a review
( 0 )
Rating Distribution

5 Star

(0)

4 Star

(0)

3 Star

(0)

2 Star

(0)

1 Star

(0)

Your Rating:

Your Name: Create a Pen Name or

Barnes & Noble.com Review Rules

Our reader reviews allow you to share your comments on titles you liked, or didn't, with others. By submitting an online review, you are representing to Barnes & Noble.com that all information contained in your review is original and accurate in all respects, and that the submission of such content by you and the posting of such content by Barnes & Noble.com does not and will not violate the rights of any third party. Please follow the rules below to help ensure that your review can be posted.

Reviews by Our Customers Under the Age of 13

We highly value and respect everyone's opinion concerning the titles we offer. However, we cannot allow persons under the age of 13 to have accounts at BN.com or to post customer reviews. Please see our Terms of Use for more details.

What to exclude from your review:

Please do not write about reviews, commentary, or information posted on the product page. If you see any errors in the information on the product page, please send us an email.

Reviews should not contain any of the following:

  • - HTML tags, profanity, obscenities, vulgarities, or comments that defame anyone
  • - Time-sensitive information such as tour dates, signings, lectures, etc.
  • - Single-word reviews. Other people will read your review to discover why you liked or didn't like the title. Be descriptive.
  • - Comments focusing on the author or that may ruin the ending for others
  • - Phone numbers, addresses, URLs
  • - Pricing and availability information or alternative ordering information
  • - Advertisements or commercial solicitation

Reminder:

  • - By submitting a review, you grant to Barnes & Noble.com and its sublicensees the royalty-free, perpetual, irrevocable right and license to use the review in accordance with the Barnes & Noble.com Terms of Use.
  • - Barnes & Noble.com reserves the right not to post any review -- particularly those that do not follow the terms and conditions of these Rules. Barnes & Noble.com also reserves the right to remove any review at any time without notice.
  • - See Terms of Use for other conditions and disclaimers.
Search for Products You'd Like to Recommend

Recommend other products that relate to your review. Just search for them below and share!

Create a Pen Name

Your Pen Name is your unique identity on BN.com. It will appear on the reviews you write and other website activities. Your Pen Name cannot be edited, changed or deleted once submitted.

 
Your Pen Name can be any combination of alphanumeric characters (plus - and _), and must be at least two characters long.

Continue Anonymously

    If you find inappropriate content, please report it to Barnes & Noble
    Why is this product inappropriate?
    Comments (optional)