15 Ways to Reverse Heart Disease and Prevent Heart Attack
Heart disease includes different conditions that affect your heart and blood vessels, like heart rhythm problems, coronary artery disease, congenital heart defects (heart defects present at birth), etc.
Sometimes, you can find the term heart disease as a cardiovascular disease.
Generally, cardiovascular disease includes conditions where the blood vessels are blocked or narrowed, leading to stroke, chest pain, or heart attack. More conditions that affect your heart’s rhythm, valves, or muscle are also regarded as forms of heart disease.
Nevertheless, being diagnosed with a heart disease is surely a shocking news for anyone.
But, what you should know is that your weight, diet, physical activity, and stress management are closely connected to your risk of heart disease.
So, making small changes in these lifestyle factors can help you stop the progression of your heart disease, and prevent heart attack or stroke.
What’s more, you can even reverse some of the damage caused by this condition. Still, you have to make some pretty big lifestyle changes to prevent or treat heart disease.
According to the Duke Center for Integrative Medicine, you can cut the risk of heart disease by making certain dietary and lifestyle changes by up to 60%.
So, here’s how to help undo the damage of heart disease and prevent a heart attack.
Changes in Your Diet
Here are the dietary changes you should make to stop heart disease from progressing and causing, even more, damage to your body:
- Drink green tea since its potent antioxidants can reduce your cholesterol and blood pressure levels.
- Your fat intake should be less than 25 percent of total calories. Consume omega-3s and other monounsaturated fats, but avoid saturated fat and trans fatty acids. Eat omega-6 fatty acids in moderate amount.
- Substitute margarine and butter for extra virgin olive oil in salads. Also, avoid them in bread spreads.
- Consume whole wheat, beans, oats, and other fiber-rich foods.
- Eat foods high in the heart-friendly omega-3s, such as fish.
- Drink grape juice twice a day. It has a rich antioxidant content which supports a healthy heart. Also, you can drink orange juice as the folic acid it contains help reduce homocysteine levels – amino acids which increase the risk of heart attack when present in high levels.
- Studies claim phytochemicals help reduce the risk of cardiovascular diseases. Therefore, add more phytochemicals to your diet by consuming 9 servings of fresh produce daily at a minimum.
- Consume at least 5 oz of nuts per week. Also, make sure you eat more flaxseed.
- Soy protein can help lower cholesterol. So, add it to your diet.
- Studies show that light-to-moderate alcohol intake reduces the risk of coronary heart disease. The recommended alcohol intake is 20 g to 30 g daily for middle-aged people.
Changes in Your Lifestyle Habits
Besides making certain changes in your diet, you should also make the following lifestyle changes:
- Walk for 15 minutes, 2 or 3 times daily. You can spend the same amount of time on exercising as well.
- Learn how to avoid and deal with stressful situation. In that way, you can help prevent heart disease.
- Regular medication can help you deal with stress and relax your body and mind. This is all beneficial for your heart so start by focusing on your breathing with closed eyes for at least 5 minutes.
- Be socially active. Spend more time with your family and friends who can help you avoid sad and depressing thoughts regarding your disease.
- Start taking vitamin C, folic acid, and vitamin B6 supplements. Also, increase your selenium intake. This antioxidant can help lower LDL cholesterol levels and blood clots.
Apart from these dietary and lifestyle changes, you should also consider taking some natural remedies to cut your risk of heart attack. Garlic is an excellent example of food which helps protect your heart and prevent a heart attack.