Cut Heart Disease Risk in 18 Days
Cut Heart Disease in 18 Days
Provided by Prevention
When 53-year-old Betty Brown (not her real name) walked into the Duke University Medical Center, she was the proverbial heart attack waiting to happen. But a month later, she had slashed her risk of a heart attack in half. How? She did it with the simple approach outlined right here. Developed at the Duke Center for Integrative Medicine, the program combines the sharply honed tools of American cardiology with natural remedies that include everything from green tea and exercise to prayer. The best part: It's so simple that you and your doctor can easily tailor it to your needs and cut your risk of a heart attack by up to 60 percent--something no drug or surgery can match! What's more, if you've already had a heart attack, this approach, when carried out under your doctor's supervision, can cut chest pain (angina) in half, reduce the chances that you'll have to go back in the hospital by 50 percent, and give you all the energy you need to resume an active life.
Day 1: Drink Green Tea
Green tea contains several powerful antioxidants that may reduce cholesterol and may even lower blood pressure. To make a day's supply, bring 20 oz water to a boil, drop in three decaffeinated green tea bags, cover, and steep for 10 minutes. Remove the tea bags, and refrigerate the tea. When cool, pour the tea into a container, add ice if you like, and sip throughout the day.
Day 2: (Re-)Calculate Your Fat Budget
Keep total fat intake between 20 to 35 percent of your calories, with most fats coming from polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.
Day 3: Take the Italian Cure
In the world of fat, olives rule. Canola oil is good, but olive oil may be better. Substitute olive oil for butter or margarine at the table, drizzle it on salads, and use it to replace vegetable oils in baking wherever possible. Buy only cold-pressed, extra virgin oil; it retains more of the olive's heart-healthy antioxidants than other forms.
Day 4: Rough Up Your Diet
Studies show that the more fiber you eat, the less likely you are to have a heart attack. Load up on whole grain breads and cereals that contain whole wheat, wheat bran, and oats. Toss beans into casseroles, soups, and salads. Aim for at least 25-35 g of fiber a day.
Day 5: Eat Fish Tonight
Meat's saturated fat will clog your arteries. On the other hand, fatty fish such as salmon and anchovies are loaded with the omega-3 fatty acids that will help your heart maintain a steady rhythm. Aim to eat omega-3 rich fish at least twice a week.
Day 6: Don't Forget the Juice
Orange juice contains folic acid that helps lower your levels of homocysteine, a possible heart attack risk factor. Grape juice is loaded with flavonoids and resveratrol, both potent antioxidants that may discourage red blood cells from clumping together and forming an artery-blocking clot. Have two glasses daily--one at breakfast and one at lunch.
Day 7: Linger in the Produce Aisle
Eat at least 2 cups of fruit and 2.5 cups of vegetables every day. Emphasize cruciferous vegetables such as kale, brussels sprouts, broccoli, and cabbage, which are a gold mine of antioxidants and other heart-saving phytochemicals.
Day 8: Go Nuts!
Studies have found that those who eat more than 5 oz of nuts a week are one-third less likely to have either heart disease or a heart attack. Just don't overdo it--nuts can pile on the pounds.
Day 9: Change Your Bread Spread
The trans fatty acids in margarine and the saturated fat in butter both clog your arteries, so try one of the new spreads that contain cholesterol-lowering sterols instead--including Promise activ or Benecol. They're expensive, yes, but they can lower your cholesterol anywhere from 7 to 14 percent. Also consider spread alternatives such as hummus or nut butters.
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Onestopgen 05:11:00 PM Jan 18 2009
I lost 34 pounds by just cutting out the fried foods (fast foods, etc) and eating more vegetables, fruits and soy-based foods.Stress, especially in these tough economic times, can lead to obesity. Many people find comfort in eating or drinking when times are tough for them.Moderation is the key, especially if you have a history of diabetes or heart disease in your family.
KrystlFabrizio 09:50:36 AM Jan 16 2009
any ideas on cooking would be greatly appreciated. i am at aol. i dont want to lose another member of my family. kaleb was hard enough to lose.
KrystlFabrizio 09:38:13 AM Jan 16 2009
i forgot to add he was only 16. it was a shock to watch him die with me at home and he seemed fine. no drugs on toxicolgy nothing. except for heartburn.
KrystlFabrizio 09:30:50 AM Jan 16 2009
i just lost my son of heart problems. promising athlete, loving son with no symptoms but heartburn. he had cardiomyopathy, hypertropic . my husband was just diagnosed with it. thaNK YOU SO MUCH for the advise and get smart. we only have one heart.
ErinBliss 09:13:33 AM Jan 16 2009
Take a vitamin B 100 or a B 50 every morning and that will lower your heart attack risk as well. It lowers your homocysteine level (which should be around 7-9). Diet and exercise will help but if you have a high homocysteine level, you can still have a heart attack. My BP and cholesterol are awesome for a woman my age but I have to fight to keep my homocysteine level in the normal healthy range. Diet and exercise has very little to do with it. Unfortunately. The Duke program ROCKS, by the way. I know someone who works there and it's awesome! Check it out on You Tube. http://www.youtube.com/watch?v=LbrZ8XtjWdc
SJCassidy 12:35:04 PM Sep 23 2008
Regarding Rann948: Flaxseed does not cause prostate cancer. However, men should limit intake as it will "feed" an existing prostate cancer.
Phacotess 08:51:24 AM Sep 22 2008
I personally follow the old adage "All things in moderation" and then stop worrying! Worry and stress is more likely to hasten your demise than anything you eat or drink in moderation so chill out.
NrthrnDncr 07:59:47 AM Sep 22 2008
20 oz? Only 20oz of Green Tea to sip throughout the day? That's the same as the Coke between the 12oz can and 1L. Does this mean more could be harmful or is it a typo? Really, I'm serious. At any rate to the aerage body, 20 oz is practically nothing. Most people take in more than that with their Morning Coffee. Having written about Morning Coffee and having NOT read past the Green Tea as yet. Please don't slam me if there's a ban put on Coffee in this article.
Eat4life 02:26:52 AM Sep 19 2008
Way to go! This sounds like one one my rants. This information is simple, practical and saving lives! Save yourself and DON'T GET DEAD! It's the panacea of our era if we just heed.....http://eat4life2live.com/
RANN948 07:20:56 PM Sep 18 2008
Cut your heart disease risk ? How much? First you have to know what your risk IS. My personal take - the biggest risk factor is stress. Worrying about getting sick makes you sick. The reason the mediterranean diet supposedly makes them healthier and live longer? They DON'T WORRY ABOUT IT. They ENJOY eating and accept death as a part of life.
