Reverse Heart Disease in 24 Days
When 53-year-old Betty White walked into
hospital last year, she was a heart attack waiting to happen. She had
artery-clogging LDL cholesterol levels of 190, a heart-thumping blood
pressure of 180/100, a high blood sugar level of 150, and far too much
stress in her life. She needed to start reversing heart disease
immediately or face serious consequences.
This is what she did. Just a month later,
her LDL had dropped 70 points, her blood pressure was down to 130/85,
her blood sugar levels had decreased to 100, and she had decreased the
stress in her life significantly. She had now slashed her risk of a
heart attack in half.
How did she do this? She did it with a simple approach that has been
outlined below. Developed at the Duke Center for Integrative Medicine,
the program combines the sharply-honed tools of American cardiology with
natural remedies that include everything from exercise to green tea to
dietary supplements.
The best part about this is that it’s so
simple that you and your doctor can easily tailor it to your needs,
cutting your risk of a heart attack by up to 60% - something that no
drugs or surgery can do.
Make the following changes each day, and in just 24 days, you can
significantly slash your risk of heart disease.
Day 1: Drink Green Tea
Green tea contains powerful antioxidants
that reduce cholesterol and lower blood pressure. To make a day’s
supply, bring 20 oz. of water to the boil, add three decaffeinated green
tea bags, cover, and steep for 10 minutes. Remove the tea bags and
refrigerate the tea. When cool, pour the tea into a bottle, and sip
throughout the day.
Day 2: Calculate Your Fat Budget
You shouldn’t let fat exceed 25% of your calories. If you already have
heart disease, 15-20% should be your maximum. You should make it a point
to get lots of monounsaturated and omega-3 fats, while avoiding
saturated and trans fats.
Day 3: Take the Italian Cure
In the world of fat, olives rule supreme. Substitute olive oil for
butter or margarine at the table, drizzle it on salads, and use it to
replace vegetable oils when baking. Buy only cold-pressed, extra virgin
oil; it retains more of the olive’s heart-healthy antioxidants.
Day 4: Rough up Your diet
Studies have shown that the more fiber you consume, the less likely you
are to have a heart attack. Therefore, you should load up on whole grain
breads and cereals that contain whole wheat, oats, and wheat bran. Toss
beans into casseroles, salads, and soups. You should aim for at least
25-35g of fiber per day.
Day 5: Eat Fish Tonight
The saturated fat in meats will clog your
arteries. On the other hand, fish such as salmon and anchovies are full
of omega-3 fatty acids that can help your heart maintain a steady
rhythm. Having just one serving of fish a week could reduce your risk of
a heart attack by 52%.
Day 6: Don’t Forget the Juice
Orange juice contains folic acid that helps lower your levels of
homocysteine, a compound that can cause heart attacks. Grape juice is
full of flavonoids and resveratrol, both powerful antioxidants that may
discourage red blood cells from sticking together and forming
potentially dangerous clots. Have two glasses a day – one in the morning
and one at lunch.
Day 7: Linger in the Produce Aisle
You should eat at least 9 servings of fruit and vegetables each day. You
should place importance on cruciferous vegetables such as Brussels
sprouts, kale, broccoli, and cabbage, which are all gold mines of
antioxidants and other heart-saving phytochemicals.
Day 8: Go Nuts
Studies have found that those who eat more than 5 oz. of nuts a week are
one-third less likely to suffer from heart disease or have a heart
attack.
Day 9: Change Your Bread Spread
The trans fatty acids found in margarine and the saturated fats in
butter will both clog up your arteries, so try one of the new spreads
that contain cholesterol-lowering sterols such as Take Control or
Benecol. They’re more expensive, but they can lower your cholesterol by
7-14%.
Day 10: Add Flax seed
Flax seed is one of the greatest sources of
heart-healthy omega-3 fats. Studies have shown that adding flax seed to
your diet can reduce the chances of developing heart disease by 46%,
while also helping prevent red blood cells from forming clots that could
block arteries. Sprinkle just two tablespoons of flax seed on your
cereal or salad.
Day 11: Have a Drink
Research shows that 1-3 oz. of alcohol a day can significantly reduce
your risk of a heart attack. Therefore, unless you have a problem with
alcohol or high blood pressure, you can safely have one alcoholic drink a
day.
Day 12: Buy Soy
Studies have shown that consuming protein helps to reduce cholesterol.
Experiment with soy burgers, soy ice cream, soy milk, soy cheese, and
even soy lunch meat.
Day 13: Move
Exercise, just a few hours a week, reduces the risk of a heart attack by
up to 50% - more than the best cholesterol-lowering drug available.
Pick an easy exercise such as walking, and begin to integrate two or
three 15-minute workout intervals into your day. Once your body is used
to this routine, work towards the optimal amount: 45 minutes, four or
five times per week.
Day 14: Experiment
The best exercise is one that you’ll continue to do. Therefore, in
addition to your regular workout, try something new just for a bit of
fun. If you find something that you like, incorporate it into your daily
routine.
Day 15: Be Yourself
One of the biggest causes of stress is trying to live in a way that does
not match who you are. Ask yourself: Am I doing what I want to do? Am I
meeting my needs? Every day, run a reality check on what you’ve done.
If it turns out that your actions aren’t true to the kind of person you
are, do your best to listen – and get real.
Day 16: Practice Mindfulness
Practicing some type of meditation in which
you focus awareness on the present moment and relax can reduce the
effects of stress. Counter your stress by closing your eyes and quietly
focus on your breathing for 5-10 minutes.
Day 17: Build a Strong Spiritual Life
Studies seem to indicate that those who meet with a faith community or
attend church tend to live longer, and are less likely to suffer a heart
attack. Therefore, get more involved in your religion, or develop your
own traditions. Either way, sit down every day for 20 minutes, close
your eyes, and focus on a particular word that you associate with
something greater than yourself.
Day 18: Get More People in Your Life
A strong connection with friends, family, community, and God helps to
reduce anxiety and fight depression – two factors that increase your
risk of a heart attack. Therefore, you should try to make a lunch date
with a good friend, arrange a family dinner, or visit your favorite
place of worship.
Day 19: Manage Your Anger
Losing your temper can double your risk of a heart attack in the next 2
hours. If you lose yours, douse it by asking yourself:
• Is what’s upsetting me really important?
• Is the situation modifiable?
• Is taking action worth it?
• Is what I’m thinking and feeling appropriate?
Day 20: Add Supplements
Take a high-potency vitamin supplement with antioxidants. Research has
found that those who take multivitamins regularly may decrease their
risk of heart disease by 34%. You should choose supplements that contain
a minimum of 400 micrograms of folic acid, 500mg of vitamin C, and no
more than 50g of vitamin B6.
Day 21: Give Free Radicals a Partner
Free radicals can cause untold damage to
your body, but vitamin E seems to offer temporary protection by
significantly reducing the damage that they do to your heart. Take 200
to 400 IU per day.
Day 22: Grab Garlic
Just one clove of garlic per day can reduce your risk of a heart attack
in at least three ways. It discourages red blood cells from sticking
together and forming artery-blocking clots, it reduces arterial damage,
and it discourages cholesterol from lining the arteries.
Day 23: Increase Your Selenium
Selenium is a powerful antioxidant that helps to reduce the tendency of
the red blood cells to form life-threatening clots. It also balances the
ratio between “good” and “bad “cholesterol, reducing your chances of a
heart attack. Take 100mcg per day.
Day 24: Top It Off with an Aspirin
Studies show that one 81-mg aspirin per day reduces the risk of a heart
attack by 30-50%. Therefore, unless you have a stomach issue or you’re
allergic to aspirin, take one tablet a day with your food.