Heart disease is probably still one of the biggest killers of Americans. There are so many of us, millions perhaps who die each year from this disease. But most heart disease is preventable with lifestyle changes and diet. Here are five steps to take to reverse heart disease and to also prevent it.
The #1 biggest thing you can do to heal yourself of heart disease is change your diet. A healthy diet has plenty of magnesium and potassium rich foods like:
- Change Your Diet
Dark Leafy Greens
Reduce saturated fats to no more than 10% of your daily calorie intake. Avoid read meats, caffeine foods, refined sugars, fatty, salty, and fried foods. I know…all of the “good stuff” right? But your heart will thank you later.
You definitely want to stay away from the kinds of foods in the photos above.
Also stay way from prepared meats and soft drinks. Eat at 80% of your daily intake from fruits and vegetables as well as grains. Drink a gallon of water daily to help flush out any extra sodium.
2. Reduce Stress
I know it may be easier said than done for most but not impossible. And when it comes to out heart I feel that we really should put fourth a major effort.
Just taking the time to go outdoors and be with nature can do wonders for your stress level. Even if it means going out to the park and sitting on a bench alone to clear your head. Or watch children playing at the playground. You can take a walk on a trail or maybe just go on a swing and swing away. 🙂 But give yourself some time outside.
Meditation and prayer are one of the best ways to reduce stress according to medicine (dot) net:
Meditation May Reduce Stress and Improve Health. A simple technique practiced for as few as 10 minutes per day can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation. Anyone can practice meditation. It’s simple and inexpensive, and it doesn’t require any special equipment.
When you meditate, you clear away the information overload that builds up every day and contributes to your stress.
The emotional benefits of meditation can include:
- Gaining a new perspective on stressful situations
- Building skills to manage your stress
- Increasing self-awareness
- Focusing on the present
- Reducing negative emotions
- lowers blood pressure, reducing strain on the heart
- increases good HDL cholesterol that transports fat away from the arteries and back to the liver for processing
- may reduce levels of bad LDL cholesterol that can form fatty deposits in the arteries and contribute to heart disease
- improves circulation by preventing blood clots that can lead to heart attack and stroke
- increases fat loss
- helps weight-loss
- builds muscle mass.
Entertain yourself by watching the video.