Reverse Heart Disease : Simple and Effective Diet Plan

Research says that heart diseases are the biggest health challenge that we are facing today. It has been the leading cause of death in both men and women globally for almost a decade. And diet plays a crucial role in causing cardiovascular diseases. So, in this blog, I will be introducing you to the most effective Diet Plan to Reverse Heart Diseases.

Diet is one of the key factors responsible for the development and prevention of cardiovascular diseases. Researchers show that people who follow a diet low in saturated fats have a 73% lower risk of major cardiovascular diseases. 

It is the damaged diet, high in salt and sugar, that increases the risk of heart diseases. Studies show that people who follow a diet low in fruit and vegetable are at a higher risk of heart diseases. This is because fruits and vegetables are naturally anti-inflammatory. 

Experts are coming to terms with the age-old Ayurvedic saying that foods rich in fruits, vegetables, whole grains, legumes and fibre is good for your heart. And processed foods no matter how healthy the label claims to be unhealthy for your heart. In addition to following a healthy diet, exercise, stress reduction and emotional support are also healers of your heart!

Also Read: Salt in high blood pressure

What is the main cause of heart diseases?

The biggest culprit of heart disease is inflammation in the arteries. Inflammation traps the cholesterol from freely flowing throughout the body which is the natural course. This accumulation of cholesterol in the walls of the blood vessel is the main cause of heart disease and strokes. 

An overload of highly processed carbohydrates, high consumption of trans fats, excess intake of omega-6 vegetable oils and saturated fats can cause inflammation. Sugar is highly bad for your heart health. Studies show that these foods can injure the blood vessel wall. And repeated injury can lead to inflammation in the arteries. 

Just like eating certain foods can increase your risks for heart diseases, changing your eating habits and choosing the right foods can reverse your heart disease. 

Diet Plan to Reverse Heart Diseases

Eat more vegetables and fruits

Fruits and vegetables are excellent sources of vitamins and minerals. They are also low in calories and rich in dietary fibre. A variety of foods are high in dietary fibre that is good for your heart. Further many fruits and vegetables exhibit anti-inflammatory actions. This helps in reversing the condition of chronic inflammation. 

Select whole grains

Whole grains are rich in fibre and other nutrients that help in regulating blood pressure and maintaining your heart health. Adding quinoa, barley, rice and millets are great options for improving your heart condition.

Limit unhealthy fats

Saturated and trans fats are unhealthy for your heart health. They are mainly available in processed and fast foods. These foods increase your high blood cholesterol and lead to a build-up of plaques in your arteries. This is called atherosclerosis, a condition that can increase the risk of heart attacks, strokes and other conditions. Experts say that one should limit their daily fat intake to just 10 per cent.

This does not mean all fats are bad for you. Add monosaturated and polyunsaturated fats such as olive oil, nuts and seeds. Flaxseeds are particularly good for your heart health. Studies show that monosaturated and polyunsaturated fats may help lower your blood cholesterol. Thus, bringing down your risks of heart diseases!

Limit your salt intake

People often talk about sugar as a culprit for heart diseases, but salt is no less. Eating too much salt leads to high blood pressure, a great risk factor for heart disease. Thus, limiting your salt intake is very crucial for your heart health. Remember, it is not just the salt that you add to your food, but also the high salt present in processed foods and canned juices and soups that causes damage to your heart. 

What about calories?

Well, you don’t need to count your calories to keep your heart healthy. But maintaining a healthy weight is very essential as obesity strains your heart and it increases your risk of coronary heart diseases.

Find your fibre

Food rich in fibre is very helpful to your heart health. Eat your fruits, vegetables, nuts and beans in cooked form not in juiced form. 

Keep an eye on the K intake

A deficiency in vitamin K can lead to a shift of calcium from your bones to your arteries. This is very harmful to your heart health. Eat a daily cup of green vegetables to ensure you meet your daily dose of vitamin K.

Tips to follow 

Control your portion size

Even when you chose the right food, you must eat it in moderation. Overloading your plate leads to eating more calories. 

Exercise everyday

Exercising especially walking is very important for your heart health. Try to complete 10,000 steps every day to keep heart diseases at bay.

Manage your stress

Stress triggers an inflammatory response in your body which can be deterring to your heart health. Managing your stress is very essential to reverse the damaging effects of stress.