If you eat the “standard American diet” that most people eat in the modern world, it’s quite likely you will develop heart disease. When it comes to treating heart disease, most doctors promote drugs, expensive, invasive testing, high-tech medical procedures and heart surgery as the standard options. A significant number of research studies have documented that heart disease is easily and almost completely preventable through a diet rich in plant produce and lower in processed foods and animal products.
Cholesterol-lowering drugs, stents and bypass surgery are not magic bullets to cure heart disease. Some studies suggest that cholesterol-lowering drugs carry serious side-effects, and there is no evidence that statin use reduces risk of death in individuals with elevated cholesterol when used as primary prevention. Most patients who undergo stent and bypass procedures have not removed the cause of their disease, and so they continue to experience progressive disability and most often die a premature death as a result of their heart disease. Nevertheless, drugs and surgical procedures are still the standard care for treatment of elevated cholesterol and coronary artery disease.
Some studies show that atherosclerotic plaque can be reversed, and cholesterol lowered without drugs or surgery. Making significant dietary and lifestyle changes allow many people who suffer with coronary heart disease, high cholesterol, obesity and/or high blood pressure to reduce or even eliminate their dependence on medications and avoid invasive surgical procedures.
What is the optimal diet for heart disease prevention and reversal?
Certainly not the small dietary changes recommended by government agencies and other organizations — these are only modest changes to the average American’s diet, and the average American starts developing heart disease during childhood. Unfortunately, these widely voiced recommendations have made many people think by eating reduced-fat, processed foods and replacing red meat with egg whites, fish and chicken, they will be protected. They will not. These changes are simply not rigorous enough to assure predictable reversal.
Foods that can help reverse your risk for heart disease:
Fruits and Vegetables
Fruits and vegetables are foods which can reverse heart disease since they are the foundation of a plant based heart healthy diet. In the 2007 “Circulation” journal, researchers were able to prove fruit and vegetable consumption improved blood vessel function. Fruits and vegetables are ideal since they do not raise triglycerides, affect cholesterol negatively and they are a low in sodium. Examples of fruits and vegetables to include are apples, oranges, bananas, berries, cantaloupe, pineapple, spinach, red leaf lettuce, zucchini, squash, peppers and carrots.
Nuts and Seeds
Nuts and seeds consumed in moderation in low sodium versions are a heart healthy choice as they contain healthy unsaturated fats which are good at removing unhealthy fats from the blood. Some nuts and seeds have an added bonus of containing Omega-3 fatty acids. Omega-3’s are helpful in reversing heart disease since they help to reduce inflammation and keep blood vessels flexible. Nuts and seeds which have Omega-3’s include walnuts, Brazil nuts, macadamia nuts, chia seeds and flaxseeds. Other nuts and seeds to include are peanuts, almonds, pecans, sesame seeds and sunflower seeds.
Whole Grains
Whole grain breads of varying types are great for a heart healthy diet. Whole grains are able to positively effect heart disease risk factors such as BMI, weight, waist circumference and cholesterol according to the 2007 “American Journal of Clinical Nutrition.” Examples of whole grains to include are 100 percent whole wheat breads, whole wheat pastas, whole wheat rolls, bran cereals, whole grain bulgur, spelt, kamut, brown rice, oats, millet and whole rye.