Replace processed foods (which are loaded with refined sugar and carbs,
processed fructose, and trans fat—all of which promote heart disease)
with whole, unprocessed or minimally processed foods, ideally organic
and/or locally grown. |
Avoid meats and other animal products such as dairy and eggs
sourced from animals raised in confined animal feeding operations
(CAFOs). Instead, opt for grass-fed, pastured varieties, raised
according to organic standards. |
Eliminate no-fat and low-fat foods, and increase consumption of
healthy fats. Half of the population suffers with insulin resistance
and would benefit from consuming 50-85 percent of their daily calories
from healthy saturated fats, such as avocados, butter made from raw
grass-fed organic milk, raw dairy, organic pastured egg yolks, coconuts
and coconut oil, unheated organic nut oils, raw nuts, and grass-fed
meats. No- or low-fat foods are usually processed foods that are high in
sugar, which raises your small, dense LDL particles.
Balancing your omega-3 to omega-6 ratio is also key for heart health,
as these fatty acids help build the cells in your arteries that make the
prostacyclin that keeps your blood flowing smoothly. Omega-3 deficiency
can cause or contribute to very serious health problems, both mental
and physical, and may be a significant underlying factor of up to 96,000
premature deaths each year. For more information about omega-3s and the
best sources of this fat, please review this previous article. |
You also need the appropriate ratios of calcium, magnesium, sodium, and potassium, and all of these are generally abundant in a whole food diet. To get more fresh vegetables into your diet, consider juicing. |
Optimize your vitamin D level. Some researchers, like Dr. Stephanie Seneff,
believe that optimizing your vitamin D level through regular sun
exposure, as opposed to taking an oral supplement, may be key to
optimizing your heart health. If you do opt for a supplement, you also
increase your need for vitamin K2. |
Optimize your gut health. Regularly eating fermented foods,
such as fermented vegetables, will help reseed your gut with beneficial
bacteria that may play an important role in preventing heart disease and
countless other health problems. |
Quit smoking and reduce your alcohol consumption. |
Exercise regularly. Exercise
is actually one of the safest, most effective ways to prevent and treat
heart disease. In 2013, researchers at Harvard and Stanford reviewed
305 randomized controlled trials, concluding there were "no
statistically detectable differences" between physical activity and
medications for heart disease. High-intensity interval training, which requires but a fraction of the time compared to conventional cardio, has been shown to be especially effective. |
Pay attention to your oral health. There's convincing evidence
linking the state of your teeth and gums to a variety of health issues,
including heart disease. In one 2010 study,7
those with the worst oral hygiene increased their risk of developing
heart disease by 70 percent, compared to those who brush their teeth
twice a day. |
Avoid statins, as the side effects of these drugs are numerous,
while the benefits are debatable. In my view, the only group of people
who may benefit from a cholesterol-lowering medication are those with
genetic familial hypercholesterolemia. This is a condition characterized
by abnormally high cholesterol, which tends to be resistant to lowering
with lifestyle strategies like diet and exercise. |
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