Heart Healthy Diet Tips

EATING TO PREVENT HEART DISEASE AND BOOST HEART HEALTH

Weight control and regular exercise are critical for keeping your heart in shape—but the food you eat may matter just as much. A heart-healthy diet can reduce your risk of heart disease or stroke by 80%. By understanding which foods and methods of cooking are healthiest for your heart, you may be able to prevent or manage heart disease and high blood pressure, and take greater control over the quality and length of your life.

You can take steps to prevent heart disease

Heart disease may be the leading killer of men and women, but that doesn’t mean you can’t protect yourself. In addition to exercise, being careful about what you eat—and what you don’t eat—can help you lower cholesterol, control blood pressure and blood sugar levels, and maintain a healthy weight. If you’ve already been diagnosed with heart disease or have high cholesterol or blood pressure, a heart-smart diet can help you better manage these conditions, lowering your risk for heart attack.

Improving your diet is an important step toward preventing heart disease, but you may feel unsure where to begin. Take a look at the big picture: your overall eating patterns are more important than obsessing over individual foods. No single food can make you magically healthy, so your goal can be to incorporate a variety of healthy foods cooked in healthy ways into your diet, and make these habits your new lifestyle.

Eat More	Eat Less
Healthy fats: raw nuts, olive oil, fish oils, flax seeds, or avocados	Trans fats from partially hydrogenated or deep-fried foods; saturated fats from whole-fat dairy or red meat
Nutrients: colorful fruits and vegetables—fresh or frozen, prepared without butter	Packaged foods of any kind, especially those high in sodium
Fiber: cereals, breads, and pasta made from whole grains or legumes	White or egg breads, granola-type cereals, refined pastas or rice
Omega 3 and protein: fish and shellfish, poultry	Red meat, bacon, sausage, fried chicken
Calcium and protein: Egg whites, egg substitutes, skim or 1% milk, low-fat or nonfat cheeses or yogurt	Egg yolks, whole or 2 percent milk, whole milk products like cheese or yogurt

Of all the possible improvements you can make to your diet, limiting saturated fats and cutting out trans fats entirely is perhaps the most important. Both types of fat raise your LDL, or “bad” cholesterol level, which can increase your risk for heart attack and stroke. Luckily, there are many ways to control how much saturated and trans fats you take in. Keep these culprits in mind as you cook and make food choices—and learn how to avoid them.Heart healthy diet tips: Cut out saturated and trans fats

• Limit solid fat. Reduce the amount of solid fats like butter, margarine, or shortening you add to food when cooking or serving. Instead of cooking with butter, for example, flavor your dishes with herbs or lemon juice. You can also limit solid fat by trimming fat off your meat or choosing leaner proteins.
• Substitute. Swap out high-fat foods for their lower-fat counterparts. Top your baked potato, for example, with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. When cooking, use liquid oils like canola, olive, safflower, or sunflower, and substitute two egg whites for one whole egg in a recipe.
• Be label-savvy. Check food labels on any prepared foods. Many snacks, even those labeled "reduced fat,” may be made with oils containing trans fats. One clue that a food has some trans fat is the phrase "partially hydrogenated.” And look for hidden fat; refried beans may contain lard, or breakfast cereals may have significant amounts of fat.
• Change your habits. The best way to avoid saturated or trans fats is to change your lifestyle practices. Instead of chips, snack on fruit or vegetables. Challenge yourself to cook with a limited amount of butter. At restaurants, ask that sauces or dressings be put on the side—or left off altogether.

Not all fats are bad for your heart

While saturated and trans fats are roadblocks to a healthy heart, unsaturated fats are essential for good health. You just have to know the difference. “Good” fats include:

• Omega 3 Fatty Acids. Fatty fish like salmon, trout, or herring and flaxseed, canola oil, and walnuts all contain polyunsaturated fats that are vital for the body.
• Omega 6 Fatty Acids. Vegetable oils, soy nuts, and many types of seeds all contain healthy fats.
• Monounsaturated fats. Almonds, cashews, peanuts, pecans, and butters made from these nuts, as well as avocadoes, are all great sources of “good” fat.

Heart healthy diet tips: Choose foods that lower cholesterol

Unhealthy cholesterol levels increase your risk for heart disease, so keeping yours low is key to a healthier heart. Your diet is central to controlling your cholesterol. Some foods can actually lower your cholesterol, while others only make matters worse.

• Avoid saturated or trans fats. Foods containing high levels of saturated fats or trans fats—such as potato chips and packaged cookies—can increase your cholesterol levels much more significantly than cholesterol- containing foods such as eggs. Saturated fat and trans fat both increase LDL (“bad”) cholesterol. Even worse, trans fat lowers your levels of HDL (“good”) cholesterol.
• Make smart choices. Choose foods rich in unsaturated fats, fiber, and protein. Fruits, vegetables, fish, beans, nuts, and seeds are all great cholesterol regulators. The best foods for lowering cholesterol are oatmeal, fish, walnuts (and other nuts), olive oil, and foods fortified with sterols or stanols—substances found in plants that help block the absorption of cholesterol.
• Remember that labels can be deceiving. Navigating food labels can often be complicated since packaged foods with labels like “cholesterol free” or “low cholesterol” aren’t necessarily heart-healthy; they might even contain cholesterol that’s heart-risky. Stick to basics whenever possible: fruit, veggies, nuts, and lean proteins.

Lowering your cholesterol with fish or fish oil supplements

By adding fish like salmon or herring to your diet twice a week, you can significantly lower your cholesterol, and thus your risk for heart attack. Fish contain omega-3 fatty acids, which work like superheroes, doing good deeds for your heart—and your whole body.

Heart healthy diet tips: Steer clear of salt and processed foods

Eating a lot of salt can contribute to high blood pressure, which is a major risk factor for cardiovascular disease. Reducing the salt in your food is a big part of a heart-healthy diet. The American Heart Association recommends no more than about a teaspoon of salt a day for an adult. That may sound alarmingly small, but there are actually many painless—even delicious—ways to reduce your sodium intake.

• Reduce canned or processed foods. Much of the salt you eat comes from canned or processed foods like soups or frozen dinners—even poultry or other meats often have salt added during processing. Eating fresh foods, looking for unsalted meats, and making your own soups or stews can dramatically reduce your sodium intake.
• Cook at home, using spices for flavor. Cooking for yourself enables you to have more control over your salt intake. Make use of the many delicious alternatives to salt. Try fresh herbs like basil, thyme, or chives. In the dried spices aisle, you can find alternatives such as allspice, bay leaves, or cumin to flavor your meal without sodium.
• Substitute reduced sodium versions, or salt substitutes. Choose your condiments and packaged foods carefully, looking for foods labeled sodium free, low sodium, or unsalted. Better yet, use fresh ingredients and cook without salt.

The DASH diet for lowering blood pressure

The Dietary Approaches to Stop Hypertension, or DASH diet, is a specially designed eating plan to help you lower your blood pressure, which is a major cause of hypertension and stroke. To learn more, download the booklet from the National Heart, Lung, and Blood Institute found in the Resources and References section below.

Heart healthy diet tips: Rekindle home cooking

It’s very difficult to eat right for your heart when you’re eating out a lot, ordering in, or eating microwave dinners and other processed foods. The good news is that you can learn to make quick, heart healthy meals at home. It’s easier and less time-consuming than you may think.

Heart-healthy grocery shopping and stocking

Creating a heart-friendly diet starts with stocking your fridge with healthy and accessible foods. Prepare a list before you head to the store or farmer’s market, and leave a little time after your trip to set yourself up for success during the week.

Look at labels

While scanning the aisles of a grocery store in the U.S., look for foods displaying the American Heart Association's heart-check mark to spot heart-healthy foods. This logo means that the food has been certified to meet the American Heart Association's  criteria for saturated fat and cholesterol. In Australia, look for the Heart Foundation Tick.

• Make healthy substitutions. Choose substitutions like 1% or skimmed milk instead of whole milk, soft margarine for butter, and lean meats like chicken and fish in place of ribs or ground meat. These substitutions can save you an entire day’s worth of saturated fat.
• Make foods ready-to-eat. When you make healthy food easy to grab during your busy week, you’re more likely to stay heart-healthy. When you come home from grocery shopping, cut up vegetables and fruits and store them in the fridge, ready for the next meal or when you are looking for a ready-to-eat snack.
• Use your freezer. Make healthy eating easier by freezing heart-healthy foods in individual portions. Freeze fruits such as bananas, grapes, and orange slices to make them more fun to eat for children. Be careful with portion sizes: the recommended serving of cooked meat is about the size of a deck of cards, while a serving of pasta should be about the size of a baseball.

Heart-healthy cooking tips

When you prepare and cook meals at home, you have better control over the nutritional content and the overall healthfulness of the foods you eat. An added bonus: you can also save money. 

• Create a library of heart-healthy recipes. Stock up on heart-healthy cookbooks and recipes for cooking ideas. The internet is full of food blogs and websites devoted to healthy cooking methods and recipes, and a local library can be a great source for cookbooks as well.
• Use heart-healthy cooking methods. Just as important as picking healthy foods at the grocery store is how you cook those foods into healthy meals. Use low-fat methods: you can bake, broil, microwave, roast, steam, poach, lightly stir fry, or sauté—using a small amount of vegetable or olive oil, reduced sodium broth, and spices.
• Cook just twice a week and make food for the whole week. When you’re cooking healthful meals, make extra helpings. Store as meals in reusable containers—or directly on plates—for easy reheating and ready-to-eat food the rest of the week. Cooking healthy food ahead this way is perhaps the most time-saving, money-saving, and heart-saving strategy available.

Heart healthy diet tips: Focus on high-fiber foods

A diet high in fiber can lower “bad” cholesterol and provide nutrients that can help protect against heart disease. By filling up on whole grains, vegetables, and fruits, you can get most of the fiber you'll need, which means you'll also be lowering your risk of heart disease.

Go for whole grains

Refined or processed foods are lower in fiber content, so make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals.

• Breakfast better. For breakfast choose a high-fiber breakfast cereal—one with five or more grams of fiber per serving. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
• Try a new grain. Experiment with brown rice, wild rice, barley, whole-wheat pasta, and bulgur. These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes.
• Bulk up your baking. When baking at home, substitute whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies.
• Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce, or hot cereal.

Eat a variety of fruits and vegetables

Most fruits and vegetables are low in calories and high in fiber, making them heart healthy. You can use some of the following strategies to make eating fruits and veggies part of your diet every day.

• Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad.
• Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
• Don’t leave out the legumes. Legumes are fiber-rich, too. Eat more beans, peas, and lentils. Add kidney beans to canned soup or a green salad.
• Make snacks count. Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time. An occasional handful of nuts is also a healthy, high-fiber snack.

Heart healthy diet tips: Control portion size—and your weight

Gaining or carrying excess weight means that your heart must work harder, and this often leads to high blood pressure—a major cause of heart disease. Achieving a healthy body weight is key to reducing your risk of heart disease. Reducing portion sizes is a crucial step toward losing or maintaining a healthy weight. Try the following tactics to control your portion sizes:

• Understand serving sizes. A serving size is a specific amount of food, defined by common measurements such as cups, ounces, or pieces—and a healthy serving size may be a lot smaller than you’re used to. The recommended serving size for pasta is ½ cup, while a serving of meat, fish, or chicken is 2 to 3 ounces. Judging serving size is a learned skill, so you may need to use measuring cups, spoons, and a food scale to help.
• Eyeball it. Once you have a better idea of what a serving should be, you can estimate your portion. You can use common objects for reference; for example, a serving of pasta should be about the size of a baseball (slightly smaller than a cricket ball), while a serving of meat, fish, or chicken is about the size and thickness of a deck of cards.
• Beware of restaurant portions. Portions served in restaurants are often more than anyone needs. Split an entrée with your dining companion, or take half your meal home for tomorrow’s lunch.

Are you good in bed?

Take our quiz and make sure she comes back for more

1 What's your weekly exercise regime?

2-3 high-intensity, 45-minute sessions a week  (+3)
4-5 sessions lasting more than 2 hours  (-1)
I train solely ‘on the job’ (-2)

Contrary to intuition, donning a pair of less-than-fetching running shorts increases your sex appeal. According to research at Colorado State University, moderate 30-minute runs three times a week for a month will get you panting in more ways than one. Of the study’s 3,000 participants, 75% reported a higher sex drive, 72% were “more sexually responsive” and over 60% reported they could go for another lap around the bedroom within 10 minutes. But don’t overdo it. More than five hours a week can lead to "overtraining" where your testosterone levels, along with your mojo, drop by up to a third. Equally, never assume that sex is enough of a workout in itself. An 11st (70kg) man burns just 62 calories through 10 minutes of carnal cardio, says research at Carolina University. That means you’ll have to do three repeat performances just to justify a pint of Foster’s. You up to that big guy?

2 How do you set the scene for sex?

A steamy X-rated flick (+2)
Bob Dylan Bootleg Series Vol 8 ( -1)
Something tender and juicy (+1)

A night in with a DVD just got interesting. Copenhagen University researchers found that women who watch X-rated films show higher levels of pleasure-related endorphins lasting for up to two hours. If your lady is unconvinced by visuals, try something aural, though this isn’t the moment for sensitive Bob Dylan rarities. If the music is unfamiliar it could slow seduction, according to research from the State University of New York, as you’ll both be distracted by it. Instead, go for some familiar up-tempo tunes and you’ll be having more sex, sooner. Classic indie music (like The Stone Roses) can actually speed up her arousal levels, according to study author George Stefano. And set the ball rolling with a sirloin supper. “The protein in the meat will naturally boost levels of dopamine and norepinephrine, two chemicals in the brain that heighten sensitivity for both of you during sex,” says Dr Sarah Brewer, author ofIncrease Your Sex Drive (Thorsons). Steak dinner, darling?

3 What's your foreplay strategy?

Stroke her arms and legs (+2)
Lots of kissing (+1)
Who needs foreplay? (-1)

They might not be the first port of call on your curves cruise but her arms are the path to satisfaction. The journal Nature Neuroscience reports her body’s prime pleasure nerves are in greatest abundance under her forearms and the backs of her legs. Two minutes of gentle touching at 2-4cm per second and she’ll melt. And don’t forget about first base when you’re scrambling for fourth. Lyon University biochemists discovered that male saliva has four times the testosterone content of women’s, making Gallic lip service nature’s own aphrodisiac.

4 What's your preferred position?

You on top (-1)
Her on top (+2)
Both, and much more (+3)

While any sex is good from your point of view, lighting her fuse requires careful consideration of how to lay the dynamite. “The vagina, urethra and clitoris all need to be stimulated for maximum chances of orgasm,” says neuroscientist Gert Holstege, at the University of Groningen in the Netherlands. “The key is a combination of external and internal stimulation, best achieved by changing sexual positions.” Start with ‘the spider’. Face each other with her astride you. Pull her in close then both lie back with your knees raised. “Compared to the missionary, it allows a deeper, more intense stimulation, with less friction so you last longer,” says sex counselor Mary Clegg. Then swap to the reverse cowgirl, she says, her riding you but facing away. “It creates extra G spot stimulation as she can tilt her pelvis for more or less contact, while you can gently stroke the nerve hot-spot between her buttocks just above her bum.”

5 How long do you last following penetration?

Over 13 minutes (–1)
3-13 minutes (+3)
Under 3 minutes (-1)

No three words deflate a man’s ego faster than ‘Is that it?’ The Sexual Dysfunction Alliance reports premature ejaculation comes top of your list of bedroom anxieties. It’s little wonder. Lasting less than three minutes reduces her chances of orgasm by over 80%, according to a study in the Journal of Sexual Medicine. Buy yourself confidence with a desensitising Delay Condom (£1.49 for three, jonnycondom.com), found to boost your staying power by up to 70% in University of Arizona tests. Just don’t indulge in Old Traffodian-style “extra time”. Anything over 13 minutes can cause ‘distressing discomfort’ for your partner, a study in the Journal of Sexual Medicine found. Researchers concluded that optimal intercourse lasted 3-13 minutes – with your lady pillow-biting at the 7.3-minute mark.

6 What's your post-coital stategy?

Carry on kissing and cuddling (+2)
Offer her a massage (+2)
Ask what you could do better (-1)

Rolling over after sex is like bad-mouthing a chef – you’re never going to get seconds. Instead, seal your next helping with a kiss. Research at Albany University in New York found women are 80% more likely to initiate post-romp kissing. “Men who make an effort with kissing have been shown to be over 30% more likely to have sex again,” says study author Gordon Gallup. Before your hands are required down below again, move to her back. A study in Biological Psychiatry shows massage after sex maintains the flow of the feel-good hormone oxytocin so she’ll orgasm easier the second (and third, and fourth…) time round. Just don’t spoil the vibe by making her orgasm the only topic of conversation. A study in the Journal of Sexual Medicine found that stress about sexual performance decreases her arousal. “If you’re not sure if she came or not, don’t ask,” says Dr Barbara Keesling, lecturer on human sexuality at California State University. “Ask her what’s on her mind instead”.

Your score

+15 TO +6 
She loves you. But that’s no reason to be complacent. Use the tips in this quiz to ensure you’re always on top (and underneath).

-1 TO +5 
Ticket to ride. Get promoted to the sex Premier League with a desensitising condom.

-8 TO -1 
Help! Improve your performance by going running three times a week.


Learn new ways to turn her on with our interactive guide 

CANCER KILLER DISCOVERED

Guyabano, The Soupsop Fruit

The Sour Sop or the fruit from the graviola tree is a miraculous natural cancer cell killer 10,000 times stronger than Chemo.
Why are we not aware of this?
Its because some big corporation want to make back their money spent on years of research by
trying to make a synthetic version of it for sale.

So, since you know it now you can help a friend in need by letting him know or just drink some sour sop juice yourself as prevention from time to time.
The taste is not bad after all. It’s completely natural and definitely has no side effects.
If you have the space, plant one in your garden.
The other parts of the tree are also useful.

The next time you have a fruit juice, ask for a sour sop.
 

How many people died in vain while this billion-dollar drug maker concealed the secret of the miraculous Graviola tree?

Th is tree is low and is called graviola in Brazil , guanabana in Spanish and has the uninspiring name "soursop" in English.
The fruit is very large and the subacid sweet white pulp is eaten out of hand or, more commonly, used to make fruit drinks, sherbets and such.

The principal interest in this plant is because of its strong anti-cancer effects.
Although it is effective for a number of medical conditions, it is its anti tumor effect that is of most interest.
This plant is a proven cancer remedy for cancers of all types.

Besides being a cancer remedy, graviola is a broad spectrum antimicrobial agent for both bacterial and fungal infections,
is effective against internal parasites and worms, lowers high blood pressure and is used for depression,
stress and nervous disorders.

If there ever was a single example that makes it dramatically clear why the existence of Health Sciences Institute is so vital to Americans like you, it's the incredible story behind the Graviola tree.
 
The truth is stunningly simple:
Deep within the Amazon
Rainforest grows a tree that could literally revolutionize what you, your doctor,
and the rest of the world thinks about cancer treatment and chances of survival.
The future has never looked more promising.

Research shows that with extracts from this miraculous tree it now may be possible to:
* Attack cancer safely and effectively with an all-natural therapy that does not cause extreme nausea, weight loss and hair loss
* Protect your immune system and avoid deadly infections
* Feel stronger and healthier throughout the course of the treatment
* Boost your energy and improve your outlook on life

The source o f this information is just as stunning: It comes from one of America 's largest drug manufacturers, the fruit of over 20 laboratory tests conducted since the 1970's!
What those tests revealed was nothing short of mind numbing...
Extracts from the tree were shown to:

* Effectively target and kill malignant cells in 12 types of cancer, including colon,
breast, prostate, lung and pancreatic cancer..
* The tree compounds proved to be up to 10,000 times stronger in slowing the growth of cancer cells than Adriamycin,
a commonly used chemotherapeutic drug!
* What's more, unlike chemotherapy, the compound extracted from the Graviola tree selectively hunts
down and kills only cancer cells.
It does not harm healthy cells!
The amazing anti-cancer properties of the Graviola tree have been extensively researched--
so why haven't you heard anything about it?
If Graviola extract is as half as promising as it appears to be--
why doesn't every single oncologist at every major hospital insist on using it on all his or her patients?

 
The spine-chilling answer illustrates just how easily our health--
and for many, our very lives(!)--are controlled by money and power.

Graviola--the plant that worked too well

One of America 's biggest billion-dollar drug makers began a search for a cancer cure and their research centered on Graviola,
a legendary healing tree from the Amazon Rainforest.

Variou s parts of the Graviola tree--including the bark, leaves, roots, fruit and fruit-seeds--have been used for centuries by medicine men and native Indians in South America to treat heart disease, asthma, liver problems and arthritis.
Going on very little documented scientific evidence, the company poured money and resources into testing the tree's anti-cancerous properties--and were shocked by the results. Graviola proved itself to be a cancer-killing dynamo.

 
But that's where the Graviola story nearly ended.

The company had one huge problem with the Graviola tree--it's completely natural, and so, under federal law, not patentable. There's no way to make serious profits from it.

It turns out the drug company invested nearly seven years trying to
synthesize two of the Graviola tree's most powerful anti-cancer ingredients.
If they could isolate and produce man-made clones of what makes the Graviola so potent,
they'd be able to patent it and make their money back.
Alas, they hit a brick wall. The original simply could not be replicated.
There was no way the company could protect its profits--or even make back the millions it poured into research.

As the dream of huge profits evaporated, their testing on Graviola came to a screeching halt.
Even worse, the company shelved the entire project and chose not to publish the findings of its research!

Luckily, however, there was one scientist from the Graviola research team
whose conscience wouldn't let him see such atrocity committed.
Risking his career, he contacted a company that's dedicated to harvesting medical plants from the Amazon Rainforest
and blew the whistle.

Miracle unleashed
When researchers at the Health Sciences Institute were alerted to the news of Graviola,
they began tracking the research done on the cancer-killing tree.
Evidence of the astounding effectiveness of Graviola--and its shocking cover-up--came in fast and furious....

....The National Cancer Institute performed the first scientific research in 1976.
The results showed that Graviola's "leaves and stems were found effective in attacking and destroying malignant cells." Inexplicably, the results were published in an internal report and never released to the public...

...Since 1976, Graviola has proven to be an immensely potent cancer killer in 20 independent laboratory tests,
yet no double-blind clinical trials--
the typical benchmark mainstream doctors and journals use to judge a
treatment's value- -were ever initiated..

 

A study published in the Journal of Natural Products,
following a recent study conducted at Catholic University of South Korea stated that one chemical in Graviola was found to
selectively kill colon cancer cells at "10,000 times the potency of (the commonly used chemotherapy drug) Adriamycin..."

....The most significant part of the Catholic University of South Korea report is that
Graviola was shown to selectively target the cancer cells, leaving healthy cells untouched.
Unlike chemotherapy, which indiscriminately targets all actively reproducing cells (such as stomach and hair cells),
causing the often devastating side effects of nausea and hair loss in cancer patients.

...A study at Purdue University recently found that leaves from the Graviola tree killed cancer cells among six human cell lines and were especially effective against prostate, pancreatic and lung cancers...
Seven years of silence broken--it's finally here!

A limited supply of Graviola extract, grown and harvested by indigenous people in Brazil , is finally available in America .

The full Graviola Story--including where you can get it and how to use it--is included in Beyond Chemotherapy:
New Cancer Killers, Safe as Mother's Milk,
a Health Sciences Institute FREE special bonus report on natural substances
that will effectively revolutionize the fight against cancer.

 

From breakthrough cancer and heart research and revolutionary Amazon Rainforest
herbology to world-leading anti-aging research and nutritional medicine,
every monthly Health Sciences Institute Member's Alert puts in your hands today cures the rest of America --including your own doctor(!)--is likely to find out only ten years from now.

How to get the girl every time

MH has the tips and tricks to help you charm her, whatever her personality type

Date knight

You know that guy who always gets the girl? The one who, despite a too-trendy haircut and serious personality deficit, never fails to boast a lady on his arm? Ever wonder what he’s got that you haven’t? Well, it’s simple: knowledge. By deploying the right strategy, guided by psychology and circumstance rather than emotional impulse, you can bag the woman you want every time.MH’s top dating experts reveal how.

Seduce... the best friend

Should you marry her?

Before you pop the question, pre-proposal professionals reveal how you can tell if she's really the one

Ignore the first four or five

says Professor Bruce Brown, a mathematician at the University of New South Wales

It’s not the most romantic way to think of her, but your girlfriend is a random variable in the happiness equation that is your life, says Professor Brown. “Don’t commit to the first 37% of women you get involved with. Then propose to the very next one who is better than all the previous.” The average British male has 12.7 sexual partners over a life time so, if you trust the maths, the first four or five are out. This is based on an ‘optimal stopping’ formula, which calculates when to take a particular action in order to maximise your reward. Use Professor Brown’s formula to work out if you’re ready to propose... Choose the oldest age by which you want to marry (n). Select the age you’d settle down if the girl was right (p). Calculate: n–(px0.368) to find your optimal proposal age.

A good, feisty business partner makes a good wife

says Jean Smith, an anthropologist who specialises in dating and flirting

“Couples that last evaluate each other not as lovers but as potential business partners,” says Smith. “Would you let her make decisions on your behalf? Do you trust her not to let feelings mar her judgement? Do you share a vision for the future?” Answer these questions after 12-18 months when your judgement isn’t clouded by the first flushes of love. Then check your fighting style. Studies have found that couples who clash often are more content, have better sex, and stay together for longer.

If she fights your corner and gossips, marry her

says Dr Jo Setchell, a primatologist at Durham University

“Few primates pair-bond for life,” warns Setchell, whose studies of apes and monkeys offer hints on whether a potential fiancée will push your evolutionary buttons. “But committed Titi monkeys chase off threats to their male and will abandon personal rewards – like food or shelter – to pursue a mate.”

If your girl fights your corner now – whether it’s standing up for you to snarky friends or being supportive when you work late, you’ve got a loyal ally for life. “Bonded primates also groom each other. Recent research suggests that the human equivalent of grooming has evolved into gossip. If she wants to share hers with you – and vice versa – signs point to mutual commitment.”

Be happy to spend time apart

says Amanda McAlister, head of family law at solicitors Russell, Jones & Walker

“The early signs that predict a doomed marriage are common,” says McAlister, who has 13 years’ experience of what underpins marital success or failure. “A loyal spouse won’t begrudge hobbies or anything you do in your own time. If she does, it’s the number one marriage wrecker.” Look out for telltale eye rolls when you make ‘me-time’ plans. Research from the Gottman Relationship Institute in Seattle found this was one of the most reliable divorce predictors. McAlister also cites any whiff of pressure to marry as a major ‘Divorce Approaching’ sign. “Whether it’s from her, your family or Beyoncé, if you’re pressured into putting a ring on it – you shouldn’t do it.”

A two-year age gap and you're good to wed

says Karen Gask, senior research officer for the Office of National Statistics

“Think of statistics as the entire country giving your marriage a test-run,” says Gask. First, are you both earning professionals? Your marriage is nearly 50% more likely to last than couples who aren’t. Men aged 30-34 on their wedding day see the greatest marriage success. Outside that age, your outlook is favourable if your wife-to-be is of a similar vintage. “For every year in age difference greater than two years, the odds of staying together decreases by 5%,” Gask says. Other studies indicate that if her parents split, she’s twice as likely to divorce you. Finally, first-timers are 62% more likely to stay together than those who are re-marrying.

Is she Miss Right or Miss Wrong?

Sidestep emotional and financial pain later by channelling your inner Jimmy MucNulty now – and expose Miss Wrong before she does you damage

Female Bureau of Investigation

When it comes to police dramas we know the drill: entire days spent observing a suspect, analysing their motives. But what if you could apply those theories to dating? So instead of basing decisions on her initial appearance, you could use key detection techniques to suss her out properly? It’s not as far-fetched as it sounds.

“About 90% of law enforcement involves analysing nonverbal responses,” says former FBI agent Joe Navarro. “You could certainly use those same skills to uncover undesirable behaviours in a woman.” So stop, look and listen – and make sure that engine’s still running outside...

Say cheese

Don’t assume that because a woman’s smiling she’s a sweet, happy-go-lucky type. Social pyschologist Professor James Dabbs found that certain female smiles indicate undesirable levels of testosterone. Avoid a woman with a tight grin “with less muscle activity around the cheeks or the corners of her mouth.” Otherwise you get a potential partner with high aggression and ‘interpersonal dominance’. Instead, look for a wide smile that reaches towards the corners of her eyes.

Pull up a pew

A woman’s seating choice in a bar or restaurant reveals a lot about her. “Someone who picks a seat in the middle of the room is confident, sometimes to the point of narcissism” warns Judi James, body language expert. “Dominant but inwardly anxious women like to sit with their backs to the wall.” James recommends a woman who is sitting “facing the door, but also politely focused on any friends speaking to her. One elbow lightly resting on the table equals confidence but not arrogance.”

Unhappy birthday

If she’s 37, or about to turn it, steer well clear. Research by relationship counsellors Relate found this is the age women are most likely to have a mid-life crisis. “It’s when life gets really hard,” says Relate’s Claire Tyler. “You’re experiencing strong impulses to start a family, pressure at work can be intense and money worries as you progress to the next stage of your life can be crippling.” If the world is a stage, then this stage is a world of trouble.

When eating is cheating

Results just in: girls who eat salads in front of you care too much about their appearance, and aren’t entirely honest. A recent Canadian study discovered that the way women eat around men is designed to impress them. “The salad leaves are meant to say ‘I’m pretty; I’m attractive; I take care of myself,’” says Young. And then she goes home and eats 17 Jaffa Cakes.

On the buses

Beware the girl who chooses the aisle seat on the No 55, leaving the window seat empty. “This shows egocentrism and a belief that they don’t belong in the real world,” says James. “When a woman removes herself from a situation without consideration for others, it shows she can easily disengage her emotions. Instead, go for the girl who plumps for the middle of the upper deck in a window seat and you should find someone who is amenable.

Nail it

Heaven help you if your intended has long talons. “Fake nails are meant to imply high status and wealth, to the point that a woman doesn’t need to do anything for a living,” says James. “In other words, she’s desperately high maintenance so steer well clear.” But neither are you on safe ground pursuing a girl with short, chewed fingernails. “Those raggedy nails indicate someone with issues of suppressed aggression.” And you’re her next target.

Lines of the times

Check out your suspect’s forehead and upper lip for an insight into her brain. “If she has a furrow between her eyebrows, it’s a proven sign she gets stressed easily,” says relationship psychologist Suasn Quilliam. “If she has lines where her lips purse, it indicates she gets irritated easily and isn’t particularly happy.” Not all lines are bad though. Lines around the outside edge of her eyes are a sign, according to Quilliam, of a “genuinely warm person”. Tell your mum, too.

Neck lies

“One of the most important things to look for when cross-examining a witness is how often they touch their neck,” says Navarro. “Once, looking for an armed fugitive, I visited his mother’s house to question her. Every time I said the words ‘son’ and ‘house’ she touched her neck. It made me suspicious, and we later discovered he was hiding there. It’s behaviour you’ll see time and again when someone is feeling anxious or insecure.”

Leg it

Check out how she arranges her legs. “If they’re wrapped around one another she’s got low self-esteem to the point of paranoia” says James. “It’s a sign that she’s trying to shrink into herself. The reverse is the woman who crosses her legs with her upper foot extended and rocking; this implies arrogance and impatience. It’s a very masculine trait that hints at someone demanding.” Look instead for a girl with legs crossed at the thigh but with the lower leg relaxed.

First-class fidget

Don’t mistake any girl peeling at the label on your Becks, or rolling candle wax during a conversation, for cute shyness. The truth is she’s got no interest in what you’re saying and probably never will. “These little ticks are called escape movements” says Quilliam. “It’s her body showing she’s irritated and wants a route out. If she’s not focused, she’s not interested.” Good job that engine’s still running...

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