LIVE LONGER LIST

Best vitamin cocktail: Vitamins C and E. Besides a daily multivitamin, reach for this antioxidant blend. “Antioxidants get rid of free radicals, compounds in your bloodstream that increase your risk of cancer and heart disease,” explains Paul Lachance, Ph.D., director of the Nutriceuticals Institute at Rutgers University. A recent study also found that a vitamin C and E combination increased the ability of arteries to expand to accommodate increased blood flow, even after patients consumed a McDonald’s meal.

Best career move: Climb the job ladder. Study found that working women had lower cholesterol levels, blood pressure, and body weight than did those who stayed home. Who doesn’t fare well? Women with clerical jobs who are married to blue-collar workers. “These women felt little control over their career or their marriage, which increased their stress,” explains Dr. Malloy.

Best diet tip: Skip the steak. Lean beef has 2.5 times the fat of skinless chicken and 15 times the fat of tuna. It’s okay to indulge once a week, but stick to leaner cuts of meat [sirloin steak, filet mignon] and avoid fattier cuts [strip-steak, prime rib].

Best non-man companion: A real animal. An Australian study found that pet owners have lower blood pressure and cholesterol levels than do non-pet owners. “Animals encourage touch and contact, which relaxes you and lowers your blood pressure,” explains Alan Beck, director of the Center for the HumanAnimal Bond at Purdue University.

Best oil: Flaxseed. “This oil is rich in Omega-3 fatty acids, which act as antioxidants and anticarcinogens,” explains Boyd Eaton, an Atlanta radiologist. A University of Toronto study found a daily dose of flaxseed lowered artery-clogging LDL-cholesterol levels by 18 percent. Recommended dosage: one tablespoon a day, (available at healthfood stores) used in cooking or even mixed into yogurt.

Best protein source: Fish. “Fish, especially fatty fish like tuna or salmon, is packed with Omega-3 fatty acids, a vital nutrient for the brain and blood,” explains Lachance. Eating 35 grams of fish daily (less than one serving) almost halves your risk of a heart attack, according to a New England Journal of Medicine study. “Even eating three to four ounces, two to three times week is sufficient,” stresses Lachance.

Best mineral: Magnesium. Women who consume a daily dosage 350 mg of magnesium can exercise harder (they require less oxygen and have less heal strain) than do women who consume 175 mg, according to a study by the U.S. Department of Agriculture’s Human Nutrition Research Center. “Magnesium gives you more energy for working out and for work,” explains Henry Lukaski, Ph.D., the study’s director. You can find magnesium in multivitamins or foods: such as bran and dark green veggies.

Best exercise: Walking with hand weights. The form of exercise, done for half an hour three times weekly, provide cardiovascular benefits and weight-resistance training. “Resistance training strengthens bones, thus warding off osteoporosis,” explains Susan Johnson, director of continuing education at the Cooper Institute in Dallas. This routine increases muscle, which burns fat.

Best fitness tip: Climb the stairs at work. “We recommend 30 minutes of physical activity a day,” says Johnson. “That can be a 15-minute walk to work, a 5-minute split up your office stairs, and 10 minutes in the evening vacuuming.” Some research has shown that women who get 30 minutes of exercise daily reduce their risk for cardiovascular disease by 50 percent. –©versal Publishing Service