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| Lower Your Risk of Heart Disease without Drugs |
By:
Mark Hyman, MD |
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Today, I am going to tell you how to lower your heart disease risk using a comprehensive dietary and lifestyle approach.
Dietary Recommendations
The first step in preventing heart disease is to eat a healthy diet. First, eat more whole foods rich in phytonutrients, plant molecules that give your body the nutrients it needs.
Here are some tips:
1. To avoid blood sugar imbalances that increase heart-disease
risk, eat protein with every meal, even at breakfast.
2. Use lean animal protein like fish, turkey, chicken, lamb, and
vegetable protein like nuts, beans, and tofu.
3. Combine protein, fat, and carbohydrates in every meal.
4 .Avoid white flour and sugar.
5. Eat at least 50 grams of fiber daily. Beans, whole grains,
vegetables, nuts, seeds, and fruit all contain fiber.
6. Avoid processed junk food, including soda and juice.
7. Increase omega-3 fatty acids by eating wild salmon, sardines,
herring, flaxseeds, and seaweed.
8. Reduce saturated fat and use more grass-fed or organic animal
products, which contain less saturated fat.
9. Eliminate hydrogenated fat, found in margarine, shortening,
processed oils, baked goods, and processed foods.
10. Use healthy oils, like olive, cold pressed sesame, and other
nut oils.
11. Avoid alcohol, which increases triglycerides and fat in the
liver and creates blood sugar imbalances.
12. Eat every three to four hours to keep your insulin and blood
sugar normal.
13. Don't eat three hours before bed.
14. Have a protein breakfast every day.
15. Eat two to four tablespoons of ground flaxseeds every day in
salads or whole grain cereal. This can lower cholesterol by
18 percent.
16. Drink green tea.
17. Use soy foods, which can help lower cholesterol by 10
percent.
18. Eat at least eight to ten servings of colorful fruits and
vegetables a day.
Supplements
Along with a healthy diet and exercise program, supplements can dramatically affect your risk of cardiovascular disease:
1.Take a good multivitamin/mineral, plus a purified fish oil supplement containing 1,000 to 2,000 grams a day of EPA/DHA. 2.Try policosanol (10 mg to 20 mg twice a day). 3.Red rice yeast (two 600-mg capsules twice a day). 4.Plant sterols (2 grams a day). 5.Soy protein isolate shakes. 6.Fiber supplements such as PGX (Konjac fiber) -- 4 before each meal with a glass of water.
Lifestyle and Exercise
Get 30 to 45 minutes of cardiovascular exercise at least six times a week.
You may try interval training (described in
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About the Author:
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Mark Hyman, MD is a pioneer in functional medicine, practicing
physician and best-selling author. A sneak preview of his book
"The UltraSimple Diet" is available. See The UltraWellness Blog
for more on testing for Insulin Resistance:
http://www.ultrawellness.com/blog/insulin-resistance
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