Preventing Heart Disease: Healthy Living Habits

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7 Ways To Prevent and Even Reverse Heart Disease With Nutrition
There is no question it is hard at first. Unsalted peanut butter or any other unsalted nut butter. So add these items to your shopping cart: If the plaque ruptures, blood cell fragments called platelets PLATE-lets stick to the site of the injury. A daily brisk walk is ideal.

How Can I Prevent High Blood Pressure?

How to Prevent Heart Disease

That's when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's—have been linked to chronic inflammation. One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store.

Choose the right foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.

Not surprisingly, the same foods that contribute to inflammation are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats. Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation.

Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn't the sole driver. For an additional list of compounds that may reduce cardiac mortality, including cocoa, tea, wine and yes, even cholesterol itself , view our Reduce Cardiac Mortality page. For additional research on artery unclogging substances visit our page dedicated to the topic Unclogging Arteries.

No discussion of preventing cardiac mortality would be complete without discussing things that need to be removed in order to reduce risk, such as:. Finally, for additional research on the topic of heart health promoting strategies visit our Health Guide: Interested in healing an injured heart?

Read about cardiac tissue regeneration: Early protection against sudden death by n-3 polyunsaturated fatty acids after myocardial infarction: An estimate of the global reduction in mortality rates through doubling vitamin D levels. Eur J Clin Nutr. Epub Jul 6. Vitamin D and mortality in older men and women. Epub Feb Prospective study of serum hydroxyvitamin D level, cardiovascular disease mortality, and all-cause mortality in older U.

J Am Geriatr Soc. It also helps that within weeks of starting the program the fat receptor in the brain down regulates and they lose the craving for fat. And as they start feeling better and better, they know that they are the ones— not their physician or their surgeon—that have control over the disease. It is a powerful feeling! Why does the diet eliminate oil entirely? Not even olive oil, which goes against a lot of other advice out there about so-called good fats.

The reality is that oils are extremely low in terms of nutritive value. Both the mono unsaturated and saturated fat contained in oils is harmful to the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. Can you actually enjoy food on the program? Everyone loves the food once they give it a try. It is all a matter of attitude—and you do need a positive attitude to get started and to understand that this new way of eating is the best thing you can do for your body.

Then, the body will help you adjust. You actually begin to lose your physiologically based craving for fat and down load your fat and sugar receptors losing the craving. Once that occurs, you can fully appreciate the natural taste of plant foods—the colorful tastes and textures difficult to surpass.. Why should I change?

My health is excellent. No one escapes in the end—eventually the traditional western diet guarantees some form of disease in all of us.

While it may not be heart disease at the moment, eventually it will be or hypertension, diabetes, stroke, obesity, gall stones, diverticulitis, rheumatoid arthritis, lupus, multiple sclerosis, or a greater likelihood of breast, prostate, colon, ovarian and uterine cancers. Even erectile dysfunction and dementia. The world famous Framingham Heart Study now approaching its 60th year looked at 1, people at age 50 who had normal blood pressure. But there is something that you can do now to stop the cascading events that occur in the body and lead to disease.

You can change your diet and begin safeguarding your health for the future. The protein available in a diet of whole grains, legumes, fruit and beans, and red, yellow and green vegetables is adequate to nourish even professional champion athletes such as those who compete in the iron man races, professional football, mixed marshal arts, track and field.

The extra protein is truly unnecessary and has the potential for harm if it contains animal protein. Calcium — Where do I get calcium? Calcium supplementation is unnecessary. There is more than adequate calcium in a plant- based diet of whole grains, legumes and grains and especially the green leafy vegetables.

Vitamins — What Vitamins should I take? If eating copious amounts of leafy green vegetables, a multi vitamin is unnecessary. Have blood tested for Vitamin D level and supplement as appropriate to maintain blood level in the low normal range. Fish Oil — Should I take fish oil? Fish oil is not essential. Fish get their omega 3 from plants. It is difficult to be deficient in Omega 3 if eating tablespoons of flax seed meal or chia seeds and green leafy vegetables at several meals.

There is also research that suggests that those on plant based nutrition become highly efficient in their own manufacture of omega 3. Patients on fish oil are also at increased risk for bleeding, and studies now indicate they are of no benefit for heart disease patients. Avoid flax seed oil. Olive oil , canola oil, coconut oil, Sunflower oil, soybean oil, peanut oil, any oil — Which oil is best? They injure the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease.

All oil is also empty calories. Lotions with oil — Is it all right to use lotions with oil on my skin? However tablespoons of flax seed meal or chia seeds daily is perfectly acceptable. Family history — I have a bad family history?

What Blood Pressure Is Considered Too High?