Reversing Heart Disease

How Can You Prevent Heart Disease

If you read my hub, Women and Heart Disease, then, you know what the statistics are, so the priority at this time is to recover and prevent heart disease in your future. Heart disease in women has steadily increased over the past few years and their symptoms when having a heart attack are not necessarily the same as the man's symptoms. Most people survive their first heart attack and return to their normal lives to enjoy many more years of productive activity. Having any type of cardiac event in your life means you need to make some changes in your life to extend the length of your life.

Dr. Dean Ornish, a well-known cardiologist, has done numerous scientific studies and proven that coronary heart disease can be reversed. He focused on diet, exercise and meditation to reduce stress. He has written six best selling books and been on numerous TV specials.

Exercising in Cardiac Rehabilitation Program

source modernmedicalguide
source modernmedicalguide

Cardiac Rehabilitation

One of the things you can do after you've had heart surgery or a heart attack is join a cardiac rehabilitation program. You will have monitored exercise that start slowly and build as your endurance increases. Also, classes are taught on good nutrition, medications related to heart and blood pressure, stress reduction, when you can resume sex, and how you will continue to exercise once you have completed the program.

In my experience, I found that most people enjoy the program. I think one reason is because they were with other people that had the same problem, so they develop some camaraderie with the group. The progress I saw patients make in six weeks was amazing.As people learned to take control of their lives, they built up new confidence for the future. They are able to resume household tasks and a busy lifestyle while feeling good.

Typical Cardiac Rehab Program

American Heart Association Statement

Current guidelines from the American Heart Association and the American Association of cardiovascular and pulmonary rehabilitation emphasized the importance of cardiac rehabilitation, which reduces morbidity and mortality, improves clinical outcomes, enhances and decreases the risk of a second cardiac event.

Bowl of Delicious Oatmeal

source flickr
source flickr

The 10 best foods for your heart

To prevent heart disease you have to make lifestyle changes and it even becomes more important if you had a cardiac event. It is important to lower your cholesterol, particularly LDL and increase the HDL, which primarily is done through exercise. Diet controls the total cholesterol and LDL.

Start your day with a steaming bowl of oatmeal because it is full of Omega three fatty acids, folate and potassium. The steel oats or a more coarsely ground oatmeal is the healthiest choice as they take longer to go through the system, which can cut down on your snacking. This fiber rich food can lower levels of your LDL which keep your arteries clear. Adding raisins, sliced banana or other fruit can liven up your breakfast.

Salmon Swimming in Columbia River

source flickr
source flickr

Salmon Benefits

Salmon may reduce your risk of dying of a heart attack by up to one third! It is very rich in Omega three fatty acids and salmon canning effectively reduces blood pressure and keeps clotting at a minimum. Salmon ideally should be eaten twice a week. Choose wild salmon over farm raised fish, which can be packed with insecticides, pesticides and heavy metals.

Cardiologist Stephen T Sinatra M.D., "Salmon contains carotenoid astaxanthin, which is the year he powerful antioxidant". If you don't care for salmon you can choose mackerel, tuna, herring and sardines which will give your heart the same boost.

Avocados

source foodandthings.com
source foodandthings.com

Avocados

Add a little bit of an avocado to a sandwich or any type of salad which ups the amount of healthy fat in your diet. Avocados are packed with Mono saturated fat; they can lower LDL levels while raising the amount of HDL cholesterol in your body. There our many recipes that call for avocados and avocado dip is great with fajitas.

Olive Oil - Healthy Choice

source cookinglight
source cookinglight

Olive Oil

Olive oil was full of Mono saturated fats and it lowers the bad LDL cholesterol reducing your risk of developing heart disease.

Results from the Seven Counties Study, which looked at cardiovascular disease and finances across the globe, show that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focus on heart – healthy fats found in olive oil. Look for extra virgin or virgin varieties because the they are the lease processed. Use them instead of butter when cooking.

Berries full of Antioxidants

source littleadventures
source littleadventures

Berries Benefits

All your favorite berries like raspberries, strawberries, blueberries, etc. are full of anti-inflammatories, which reduce your your risk of heart disease and cancer. Dr. Sinatra says blackberries and blueberries are especially great, however, all berries are good for your vascular health.

Beans and Legumes

source lifestyleinms
source lifestyleinms

Legumes

Almost any type of being is good for you because it has a lot of fiber. Some of the best choices Are lentils, chickpeas, black beans and kidney beans.  These are also packed with omega-3 fatty acid, calcium insoluble fiber. One good thing is beans are very filling and you will be less likely to snack on something that's not healthy when you eat beans.

Spinach Leafs

source flickr
source flickr

Spinach

Spinach is healthy because it has a great store of lutein, folate, potassium and fiber. Actually eating more veggies is sure to give your heart a boost.

The Positions Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least 2 1/2 servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who did not eat the veggies. Each additional serving of veggies reduced their risk by another 17%.

Flaxseeds have Omega 3

source commons,wickimedia
source commons,wickimedia

Flaxseed

Flaxseed also is full of omega-3 and Omega six fatty acids. Sprinkling just a little bit on your cereal or on a sandwich is very good for your is very good for your heart. You can buy whole flaxseed or ground flaxseed. The ground flaxseed is hardly noticeable when you add it to any food. Adding it to your oatmeal is the ultimate heart healthy breakfast.

Soy Seeds

source alibaba
source alibaba

Soy Benefits

Soy may also lower your cholesterol since it is low in saturated fat, and it is still a great source of lean protein and part of a heart healthy diet. Look for natural sources of soy, like edamame, tempeh or organic silken tofu. Soy milk is a great addition to a bowl of oatmeal or whole grain cereal. Check the label to make sure it doesn't happen high salt.

How to Prevent Heart Disease

Exercise is extremely important whether you're in a cardiac rehab program, workout at the fitness center or do push-ups in front of your television, the point is you're getting the exercise you need to get your heart rate up to a level that will make you more fit.

Taking some time each day to practice meditation will definitely help to reduce stress. You can choose any type of meditation that suits you. The point is to not focus on problems and all the things you may need to accomplish in the day.

Another way to reduce stress is to do some good slow stretches. They are good for your muscles and relaxing to your body. This is particularly helpful if you are not exercising.

In Conclusion

While I only featured the top 10 heart healthy products, there are numerous others that you can eat. A cup of green tea daily is also great for your health. Most all vegetables and fruits are healthy and in good for heart healthy diet. Fresh fruits and vegetables are the best, but frozen is your second choice. Canned vegetables don't have as many vitamins and often have too much salt.

Exercise and eat healthy and live a long, wonderful healthy life.

Heart Healthy Diet

Do you eat at least two when one half servings of vegetables and fruit per day?

See results without voting

© 2011 Pamela Oglesby

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Comments 26 comments

Teddletonmr profile image

Teddletonmr 5 years ago from Midwest USA

Great information, my father died of a heart attack after a life time spent smoking, drinking, and eating badly. Eating the right food, in the proper portions and daily walks or visits to the gym will keep the ole ticker ticking.


Kindacrazy profile image

Kindacrazy 5 years ago from Tennessee

WOW, Great, Pam. Voted up!!


Pamela99 profile image

Pamela99 5 years ago from United States Author

Teddletonmr, I'm sorry to hear about your father. I absolutely agree with you about the way to stay healthy. Thanks for the comments.

Kindacrazy, thanks so much for your comment.


drbj profile image

drbj 5 years ago from south Florida

This is much needed and excellent information, Pamela, for heart health. Thank you.

So Popeye really knew what he was doing eating all that spinach, eh? I knew he was much smarter than he looked. Although he couldn't seem to prevent his girlfriend, Olive Oyl, from becoming anorexic!


Pamela99 profile image

Pamela99 5 years ago from United States Author

drbj, Olive oil did look a bit anorexic. I appreciate your comments about the hub Thanks a lot


K9keystrokes profile image

K9keystrokes 5 years ago from Northern, California

What a wonderful hub. So many great bits of advice for heart disease prevention and maintenance. I am so glad you included olive oil and avocados, these are perfect sources for good fat consumption. I cook with olive oil only, and use it in raw foods as a flavor boost! Way up Pam.

K9


Pamela99 profile image

Pamela99 5 years ago from United States Author

K9keystrokes, I also only use olive oil. Thanks for your comments.


vydyulashashi profile image

vydyulashashi 5 years ago from Hyderabad,India

A balanced nutrition along with good health practices and happiness will keep heart healthy always.

Wonderful hub!

God Bless you!


Support Med. profile image

Support Med. 5 years ago from Michigan

Very good hub!! See, yours has added info. And I guess you're saying salmon is a great antioxidant, which is great because I consume lots of it and am also a fan of olive oil as well. Great nutrition info. Voted and rated.


Pamela99 profile image

Pamela99 5 years ago from United States Author

vydyulashashi, I think so to and we all should follow that practice. Thank you so much for your comments and God bless you.

Support Med, I know you eat very healthy from reading your hubs. The we only use olive oil and we eat fish frequently but not salmon at often. I guess I need to change that. Thank you so much for your comments.


JY3502 profile image

JY3502 5 years ago from Florence, South Carolina

Very good advice Pam. Good hub!


Pamela99 profile image

Pamela99 5 years ago from United States Author

JY, I very much appreciate your comments.


sueroy333 profile image

sueroy333 5 years ago from Indiana

I'm slowly working better eating habits into my life. It's difficult to change direction when I haven't cared for most of my life! Great information!!


Pamela99 profile image

Pamela99 5 years ago from United States Author

sueroy, It is difficult to change directions but at least you're making progress. Thanks so much for your comments.


Hello, hello, profile image

Hello, hello, 5 years ago from London, UK

Thank you, Pamella, for putting so much good advice into your hub, clearly written and a message for everyone.


Pamela99 profile image

Pamela99 5 years ago from United States Author

Hello, Thank you so much for your lovely comment.


akirchner profile image

akirchner 5 years ago from Central Oregon

Great info, Pamela and all great foods!!


Pamela99 profile image

Pamela99 5 years ago from United States Author

Audry, I appreciate your comments and good food is equal to good health. It has taken me a long time to realize just how much that is true.


prasetio30 profile image

prasetio30 5 years ago from malang-indonesia

I love this article very much. You made this so complete. I liked your presentation. You never disappointed us as your reader. I found good food four heart healthy diet. I'll show this to my father. Thank you very much. Vote up. God bless you.

Prasetio


Pamela99 profile image

Pamela99 5 years ago from United States Author

Prasetio, I hope this article does help your father and I very much appreciate your comments. God bless you also.


jaredbangerter profile image

jaredbangerter 5 years ago from New York City

Good job covering both aspects of diet and exercise here. Both are vital points in preventing heart disease. I like how you emphasized cardio, as that is the main thing. Great article. Rated up and useful.


Pamela99 profile image

Pamela99 5 years ago from United States Author

jaredbangerter, Thank you so much for your comments.


Tams R profile image

Tams R 4 years ago from Missouri

Yay me! I eat all those things. I use olive oil for several things. Usually I try to avoid oils altogether though. You've done a great job on this hub. Thanks!


Pamela99 profile image

Pamela99 4 years ago from United States Author

Tams R, Good for you. Thank you for your comments.


conradofontanilla profile image

conradofontanilla 3 years ago from Philippines

Pamela,

Oats have soluble fibers that soak cholesterol. Cranberry and raspberry are also antioxidants. However, they should not be eaten continuously for a long time because they contain cyclooxygenase inhibitors. These inhibit the production of prostacyclin that dilate arteries and prevent aggregation of blood platelet. For that matter check if a berry contains these inhibitors.

I have several Hubs on how to prevent, treat and cure heart disease.


Pamela99 profile image

Pamela99 3 years ago from United States Author

xionradofontanilla, I think everything in moderation is a good way to live life. Thanks for your comments.

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