03/08/2016
10 ways to prevent or reverse Heart disease without taking drugs :
1. Eat a healthy diet.
Increase healthy, whole foods rich in nutrients and phytonutrients (plant molecules). Aim for at least 8 to 10 servings of colorful fruits and vegetables every day. These foods are loaded with disease-fighting vitamins, minerals, fiber, antioxidants and anti-inflammatory molecules.
2. Steady your blood sugar.
Studies show blood sugar imbalances contribute to heart disease. Stabilize your blood sugar with protein, healthy fat and healthy carbohydrates at every meal. Never eat carbohydrates alone and avoid processed sugars with carbohydrates.
3. Increase your fiber.
Work your way up to 50 grams of fiber per day. High-fiber foods include vegetables, nuts, seeds and lower-sugar fruits like berries.
4. Avoid processed, junk foods.
That includes sodas, juices and diet drinks, which adversely impact sugar and lipid metabolism. Research shows liquid-sugar calories become the biggest contributor to obesity, diabetes and heart disease. Don't be fooled that 100 percent fruit juice is healthy. Juices are essentially pure, liquid sugar because processing strips away the fruit's fiber.
5. Increase omega-3 fatty acids.
Eat anti-inflammatory foods like cold-water fish including salmon, sardines and herring, as well as flaxseeds and even seaweed. Healthy fat actually benefits your heart by improving your overall cholesterol profile. It also lowers the small, dangerous LDL particles that contribute to heart disease by converting them into light, fluffy, safe LDL particles.
6. Eliminate all trans fat.
Hydrogenated fat lurks in margarine, shortening, processed oils and many baked goods and processed foods like cookies and crackers. Even when the label states “no trans fats," the word “hydrogenated" indicates that the product contains trans fat in one or more of the ingredients.
7. Avoid or reduce alcohol intake.
Alcohol can raise triglycerides, contribute to fatty liver and create sugar imbalances. Reducing or eliminating alcohol intake lowers inflammation, which contributes to heart disease and nearly every other chronic disease.
8. Take quality supplements.
Combined with a healthy diet and exercise program, supplements can dramatically improve cardiovascular health. Take a good multi-vitamin/mineral along with a purified fish oil supplement that contains 1,000 to 2,000 milligrams a day of EPA/DHA.
9. Get out and move!
Research shows 30 to 45 minutes of cardiovascular exercise at least five times a week can benefit your heart. After all, your heart is a muscle and muscles need exercise. If you feel stronger and more capable, high-intensity interval training (also called burst training) and strength training help build muscle, reduce body fat composition and maintain strong bones. You simply cannot age successfully without sufficient, optimal exercise.
10. Manage stress levels.
Stress alone can cause a heart attack. Sadly, chronic stress often triggers a cascade of events that cause that final, fatal heart attack. Among its problems, stress increases inflammation, raises your cholesterol and blood sugar, increases blood pressure and even makes your blood more likely to clot. Find your pause button to manage stress and relax. Yoga, Tai Chi, meditation, breathing techniques and guided imagery can lower stress.
"Dr. Hyman, my father has heart disease, his father did too and I'm obviously concerned about my own heart," writes this week's house call. "What can I do to prevent heart disease?"Most importantly, please know while genetics contributes to some degree, many other factors completely within your cont...
