The ultimate guide to reversing heart disease

Heart disease is the leading cause of death among American adults. And while your genes may predispose you to heart disease, your lifestyle choices play a bigger role. Risk factors for heart disease include smoking, an uhealthy diet, obesity, and high cholesterol levels. Switching up your diet and reducing stress levels can go a long way in reducing (and even reversing) your risk of heart disease. Read on for simple tips to get you started.

Consuming too much alcohol can increase your risks of high blood pressure and heart disease. Although some studies suggest that a glass or two of wine each day might benefit heart health, consuming alcohol in excess can negatively affect your heart.

Smoking is another risk factor of heart disease. The chemicals in cigarette smoke damage blood vessels, causing them to clog and harden, making people who smoke more susceptible to heart attacks. Drop the booze and stomp out your cigarette addiction and you’ll be on your way to reducing your risk of heart disease.

Your consumption of fat directly affects your heart. A diet that is high in unhealthy fats can increase cholesterol levels and clog arteries, leading to heart disease. Common sources of unhealthy saturated fat include meat and other animal products, like cheese and butter. (Unsaturated fat is the kind that tends to be solid at room temperature.)

People trying to reverse heart disease should consider adopting more of a plant-based nutrition plan, while reducing or elminating animal sources of protein. Red meat is a particularly big contributor to heart disease, because it’s high in saturated fats and cholesterol. Opt instead for plant-based proteins like beans, legumes, and tofu.

What you exclude is as important as what you eat. Many experts recommend limiting your daily intake of dietary fat. For example, aim to get no more than 25 to 35 percent of your daily calories from dietary fats, with less than 7 percent from saturated fat. If you need to reduce your cholesterol levels, aim to get less than 200 milligrams of cholesterol per day from food sources. 

To reach these goals, it helps to eliminate high-fat foods like animal products and added oils. You can get healthier unsaturated fats from vegetable foods like beans, grains, and vegetables, as well as nuts and seeds.

What does a nut serving look like?

• 5 almonds
• 9 pistachios
• 1.5 teaspoons pumpkin seeds
• 6 peanuts

Stress, your body’s response to stimuli, isn’t always a bad thing. It can boost energy and increase alertness. But when stress goes unmanaged, it can contribute to high cholesterol and blood pressure, two risk factors for heart disease. People often cope with stress by smoking, drinking, or overeating, which also lead to increased risk of heart disease.

Try managing your stress with breathing, stretching, or meditation. For best results, try a technique for an hour each day. Don’t have that long? Practice managing your stress for even a few minutes. The consistency with which you practice is more important than the length of time you practice.

Exercise can improve your heart health and reduce your risk of obesity. Walking for 30 minutes a day or an hour three times a week will give you the physical aerobic activity your body needs. But don’t limit yourself to walking. Biking and swimming are also great ways to add movement to your day and they can be fun! If you choose an activity that you like, you won’t mind doing it. 

It might not be safe for individuals with conditions like obesity and diabetes to jump into exercising for an hour or even 30 minutes at a time. Before starting an exercise regimen, it’s important to talk to your healthcare provider about safety and possible restrictions.