Hearing of people having sudden heart attacks is scary. The scarier part is that everybody is at risk of developing one. Some people more than others. You might think that you’re not going to have a heart attack because you don’t have any family history. Maybe. Or maybe not. Family history is just one factor of many. Science is finding that many of the other factors can be controlled. Controlled enough that you can reverse heart disease.
Disclaimer: We are not doctors and none of this post (or any of our posts) should be construed as medical advice. These posts are for informational purposes only. Any diet or lifestyle changes should be done after consultation with a medical professional.
Coronary heart disease takes almost 380,000 people every year. It begins when linings of the heart become damaged. Several factors can help develop this condition. It includes age, weight, hormone replacement therapy (HRT), and diseases such as diabetes and hypertension.
How to Reverse Heart Disease
Heart disease is THE leading cause of death in our country. Recent statistics show that more than 600,000 people in the United States die from it annually. This means that 1 in every 4 deaths is caused by some form of a heart disease.
Unhealthy lifestyles such as poor diet and not exercising regularly are the main causes that lead to heart disease. Changing our diets and exercise routines means we can reverse heart disease. A study published in the New England Journal of Medicine reported the same facts everybody else knows already: steering clear of the contributing risk factors is the best way to not only avoid it but to actually reverse heart disease.
Smoking causes a lot of imbalances in the body such as inflammation and oxidative damage. It also contributes to:
- Blood clots, and d
- Damage to the inner lining of the heart tissue.
Smoking even one cigarette a day can raise your risk of developing heart disease by 40 percent. Cigarettes increase the free radicals that circulate in a person’s body.
Most studies show a large correlation between heart disease and stress. Stress causes the improper function of the hypothalamic-pituitary-adrenal (HPA) axis – the one that governs the ‘fight or flight’ response of our body. The constant exposure of the body to the hormones which causes the fight-or-flight response causes inflammation and oxidative damage to the body.
This makes stress management an important part of your plan to reverse heart disease. A lot of activities such as yoga, acupuncture, meditation and massages could help in reducing stress.
Have a Healthy Diet Plan to Reverse Heart Disease
Grains and beans are food high in lectin. Although it comes from plants, a diet rich in beans and grains has been linked to blood vessel weakening which is a sign of an early development of heart disease.
Herbs and spices also have anti-inflammatory properties that could help counteract any imbalances in the body. For instance, lemongrass helps to reduce the body’s low-density lipoprotein (LDL) that could potentially develop into atherosclerotic plaques which causes a heart attack. Other herbs and spices such as ginger, turmeric, and cinnamon also can give flavor to the food without adding unnecessary sodium.
Cutting back on sugar and refined carbs could also be one way avoiding the development of a heart disease. Too much sugar intake can cause a spike in our blood’s sugar level and could become too much for our kidneys and our heart since it interferes with the arteries’ normal function.
Good News On the Diet Front
There is good news for wine drinkers. A Study by the National Institute of Health shows that moderate red wine consumption increases the amount of Reverastrol in the body which decreases heart disease by up to 40%. Reverastrol can also come in pill form.
The American Heart Association recommends a low-fat, high-protein diet to decrease the risk of heart disease. However, many recent studies are showing a diet high in good fats (avocados etc.) is very helpful to reverse heart disease, especially when paired with Reverastrol.
Maintain a Healthy Weight
Keep your body weight at bay – not too fat but also not too thin. Being too much of those two things can have an adverse effect on your body, especially your heart. For people who are overweight, the best course of action to take is to probably shed some weight. Choose what you eat and remember to avoid sugary foods as much as possible. Calorie restriction is one of the best ways to reverse heart disease.
Monitor Blood Pressure Levels
Keeping track of your blood pressure regularly is very important since it lets you know whether your blood pressure is fluctuating or not. If it rises or falls, you can have it treated before it can cause serious damage. Having a constant high blood pressure makes your heart work too hard and may possibly lead to cardiac arrest or worse, heart failure.
Take Your Vitamins and Supplements Rich in Calcium and Magnesium
Vitamins are an essential part of our daily life. It provides our body the essential nutrients needed to carry out our daily activities. Supplements, on the other hand, help us get the necessary minerals our body needs.
Vitamin B-6 works to protect the walls of the blood vessels of the heart. It also helps in lowering the levels of homocysteine thus reducing blood clots in the body.
Calcium does not only maintain bone strength, it also keeps the nerves and blood vessels working well and it’s one of the main minerals that maintain a low blood pressure. The mechanism of calcium in keeping the heart healthy involves its electrical performance that affects its contraction and relaxation. If the cells in and out of the heart receive enough calcium, the heart’s ability to pump blood throughout the body would normalize.
Moreover, low levels of magnesium could have an adverse effect on the heart. Magnesium depletion leads to hypertension, hardening of the arteries and arterial plaque.
Get Enough Sleep
Sleeping for more than 8 hours a night is a great way to improve your body’s blood circulation. Sleep deprivation could also increase hypertension and coronary heart calcification.
Research has also found out a link between obesity and sleep deprivation. People who sleep less tend to snack more often and eat fewer vegetables. Sleep deprivation also leads to poor food choice. They usually take in foods that are rich in sugar and fats.
Poor physical activity is one of the major causative factors of heart attacks. A lot of people today have jobs that require long hours sitting at the office. This decreases the amount of physical activity.
Regular workouts can decrease the chance of oxidative damage and inflammation. A study by the Harvard University reported that people who exercise for at least 30 minutes most of the week decreased their chances of developing a heart disease by 20-30 percent. Just imagine how much you reduce or reverse your risk when you exercise for an hour or two every day!
The extra steps involved in reversing heart disease don’t necessarily have to be complicated. Start changing your lifestyle by doing two of these things and slowly work your way up. Combining exercise and healthy diet would take you a long way. Take these precautionary steps while it’s still early.
A Paradise for Parents knows that it is very important to stay physically fit and healthy especially in our golden years. Our assisted living homes have a personal trainer who works closely with residents to ensure that their physical capabilities are accommodated. We also believe that meal times are the best times of the day. Our residents are provided with three healthy and delicious meals that are tailored to their needs and preferences.
If you want to know more about assisted living facilities, A Paradise for Parents staff and our resources can answer all your questions. Don’t hesitate to give us a call at (623) 295-9890 or email us at firstname.lastname@example.org to know more about the services we offer. You can also fill out an online form located on our homepage. We’d be happy to assist you in your search for an assisted living facility for your loved one.