Medical science has made significant advances in the diagnosis and treatment of heart disease. In the past, heart disease was considered a death sentence. Today, however people with heart disease can often lead normal and active lives. Even so, heart disease is the leading cause of death in India. While the exact cause of heart disease is still unknown, many risk factors have been identified. There are many lifestyle choices that we can make to reduce our risk of heart disease. Joining a heart disease reversal program can lower the risk and provides you with a healthy life.
Fortunately, heart disease is preventable. Making lifestyle changes like eating a healthy diet and exercising regularly is the key element of heart disease reversal treatments. In this article, you should have a better understanding of heart disease prevention.
Factors That Cause Heart Disease
Certain factors can impose a threat to the heart. So, before understanding how to stop and reverse heart disease, let’s try to learn the risk factors causing heart disease.
- High Blood Pressure – High blood pressure is considered a major risk factor for cardiovascular problems. It is a medical condition that increases the pressure of the blood in your arteries. This high blood pressure can sometimes result in a life-threatening heart attack. This health issue is also known as a silent killer as it doesn’t show any symptoms at an earlier stage.
- High Cholesterol Level – High cholesterol level is another factor that causes circulatory disease. Cholesterol is a waxy substance found in the blood made by the liver. High cholesterol can result in many heart problems such as heart attack or stroke. Eating too many fatty foods or not being enough active is the main cause of high cholesterol.
- Diabetes – People suffering from diabetes also have a high chance of developing heart disease. The risk rate is even more in type –2 diabetes. Your body is unable to produce insulin which increases your sugar level and often ends in heart disease.
- Obesity – Extra body fat is never good for your heart health. It can cause a spike in your cholesterol level and also increase your blood pressure. Both of these conditions can contribute to heart disease.
- Lack of physical activity, smoking, and drinking too much alcohol can also causes heart disease.
7 Important Steps To Prevent And Reverse Heart Disease
A lot of people in India have heart disease due to an unhealthy diet and improper lifestyle. But there are some steps that you can take to reverse heart disease and make your heart feel better again. So, let's try to learn about reversing heart disease naturally.
1. Know Your Risk
Heart disease is a major health concern. Every year millions of people die from heart disease, stroke, and other problems. Most people do not get themselves examined for heart disease until their symptoms are so severe. You may be at risk for developing heart disease if you are overweight, smoke cigarettes, or are physically inactive. Understanding the risk factors can help in the prevention and reversal of heart disease. A proper heart disease treatment can guide you to take the best steps for keeping your heart healthy.
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2. Choose A Healthy Diet
You can reverse your heart disease by choosing heart attack prevention foods. Heart disease is triggered by excess intake of fat and cholesterol which are present in many foods.
You must start eating food that prevent heart disease and let you live a normal life. Choosing a nutritious diet can improve your blood pressure, and cholesterol and reduce the chances of a heart attack. The main goal of a heart-healthy diet is to avoid saturated fat, and sodium, and cut down on cholesterol intake.
A heart-healthy diet includes –
- Vegetables and fruits
- Pulses or other legumes
- Lean fish and meat
- Low-fat dairy foods
- Whole grains
- Healthy fats
Foods to avoid for heart attack –
- Saturated fats
- Low fiber
- Processed food
- Fried food
3. Stay Physically Active
Staying physically active can help prevent heart disease. This is because physical activity improves blood circulation and reduces the levels of low-density lipoprotein cholesterol in your blood. You must spend at least 10-20 minutes each day performing moderate to high-intensity aerobic activity. This will also help manage high blood pressure and diabetes as well.
4. Lose The Excess Weight
According to scientific research, every 10% reduction in fat consumption can reduce your risk of obesity by 8%. Losing access weight can truly fight heart disease. It can improve your glucose metabolism, high blood pressure, and lipid levels in the blood. To lose excess weight you must follow these steps-
- Avoid drinking sugary juices or soda.
- Perform exercise every day.
- Eat a plant-based diet.
- Limit unhealthy fats such as butter, and cream.
5. Avoid Smoking And Drinking Alcohol
If you want to protect your heart, it’s important to quit smoking and drinking as early as possible. Smoking causes plaque in arteries, which narrows the arteries and can eventually lead to a heart attack. Alcohol shows down the ability to clear waste products from the blood. Getting rid of these two habits can improve your heart health.
6. Manage Stress Levels
Stress is the number one cause of early death in the world. Long periods of stress can make us feel tired and weak. It can not only cause heart disease but also diabetes, high blood pressure, and even cancer. When stress becomes chronic and toxic, it can harm your heart. You can engage in yoga, meditation, or music classes to cut down stress in your life.
7. Get Enough Sleep
You can keep your heart healthy by getting enough sleep. Sleep problems can cause serious heart issues such as high blood pressure and heart attack. Sleep is essential for regulating the body’s immunity and increasing immunity. An adult person requires 7-8 hours of sleep each day to stay healthy and active. Try to make a sleep schedule and avoid any kind of gadgets while sleeping. You can play soft music to fall asleep quicker.
What To Do To Prevent Heart Attack?
The heart is an amazing organ, but like all parts of the body, it is vulnerable to damage during everyday living. Do you know how to avoid a heart attack without medications?
- The first step to avoiding a heart attack is eating vegetables and fruits.
- Include fiber-rich grains and legumes in your diet.
- Start eating nuts and seeds to reduce the risk of a heart attack.
- Limit your salt and sodium intake.
- Say no to unhealthy fats.
- Avoid eating sugary food.
- Keep track of your calories.
Preventing and reversing heart disease without medicine is possible and its starts by understanding the cause. The above-mentioned steps are very important to reduce the risk of heart disease. Lack of exercise smoking and unhealthy dietary choices can make the condition worse. However, following a healthy and nutritious diet and making lifestyle changes can help prevent heart disease.
1. Can You Reverse Heart Disease?
Yes, you can reverse heart disease with a healthy diet and some easy lifestyle changes. A healthy lifestyle will go a long way in reversing heart disease and keeping it from reoccurring.
2 . How Do You Reverse Heart Disease Fast?
Eating a healthy diet, getting regular exercise, and managing stress are good for the heart. It can help you to reduce the risk of heart disease much faster.
3. Can Exercise Reverse Heart Blockage?
Spending at least 5-10 minutes each day performing an exercise can actually help in the reversal of heart blockage.
4. How Do You Strengthen A Weak Heart?
Lifestyle changes are key for a low-risk heart. Avoid smoke, and stress, and opt for a plant-based diet to strengthen your weak heart. Don’t forget your level of activity too.
5. How Long Does It Take To Recondition Your Heart?
Reconditioning the heart takes time and a lot of effort. It depends on your lifestyle and your serious efforts to improve your heart health. If you take proper care, then you can recondition your heart within six months.