What Does Research Say About Prevention Of Heart Disease?

What Does Research Say About Prevention Of Heart Disease?

Heart diseases are among the top causes of death worldwide. These conditions have a lot of interlinked reasons that many people do not understand. In fact, some are even surprised upon diagnosis of a heart-related disease as they are not aware of the many ways a person may develop such a health issue.

In a large number of cases, the people suffering from heart conditions are not able to reverse them or even manage them properly. What could be the reason? This happens because many of the patients rely solely on the drugs prescribed by the doctors for the treatment of the specific conditions they have while ignoring the important other instructions related to changes in their lifestyles.

Changes in diet, physical activity, daily habits are mandatory for the effective treatment of heart conditions. Ignoring them might even worsen blood pressure fluctuations, sugar level, and other issues that can hinder the reversing of heart disease.

According to a study posted in the Archives of Internal Medicine, simple lifestyle changes like not smoking, eating healthy and exercising regularly can reduce the risk of heart attacks by 81 percent.

Read the study here.

The research states that the following changes are necessary in order to manage heart diseases:

Managing  Diet

Adding foods that are enriched with poly nutrients and nutrients can greatly help in the treatment of heart disease. To get enough of such nutrients, adding at least 8-10 servings of vegetables and fruits in the everyday diet is recommended.

The best sources are the vegetables and fruits are rich in vitamins, fiber, minerals, anti-inflammatory agents and antioxidants that help in fighting heart diseases and may completely reverse them.

Increase in Fiber Consumption

If one starts consuming as much as 50 grams of fiber on a daily basis, one can potentially reverse many of the heart-related conditions.

Some of the best foods that provide fiber include nuts, vegetables, seeds and fruits like berries with low sugar levels. Try to include a considerable quantity of these foods for the everyday diet. Many of these are best taken as a snack.

Maintaining Sugar Level

Fluctuations in the blood sugar level can undoubtedly contribute to heart diseases. Therefore, it is crucial for a person to keep his/her level in a steady state.

A stable sugar level can be achieved by consuming a good amount of healthy fats, proteins and healthy carbs in your everyday meals.

Always remember never to eat only carbohydrates and do not take processed sugars along with them.

Taking Omega-3 Fatty Acids Supplements

Omega-3 fatty acids are important anti-inflammatory agents that can help with heart disease. One can either take supplements or consume the naturally available resources.

The most common sources are cold-water fish like sardine, salmon, and herring. Consuming flaxseed and seaweed can also help with prevention as well as treatment of heart issues.

Omega-3 fatty acids are said to be healthy fats that can prove beneficial for the heart. They can improve the lipid profile and by lowering down the LDL level, they contribute to the health of the heart.

Cutting Out Alcohol

By consuming alcohol, one can actually raise the levels of triglycerides in the blood.

This can not only contribute to heart diseases but can also cause fatty liver. By controlling the intake of alcohol, one can successfully control blood sugar which means that all heart diseases can be easily reversed.

Using Other Supplements

Diet alone can never reverse any heart condition. For maintaining the health of the heart on a long-term basis, start taking a good vitamin or mineral supplement after consulting with a doctor.

Alternatively, one can also use purified fish oil supplement or any good fiber supplement to lower down cholesterol and maintain sugar level in the body.

Managing Stress Levels 

Stress can singlehandedly lead to heart diseases. A cascade of events is triggered by chronic stress that can result in a heart attack.

Stress can cause inflammation, disturb the cholesterol profile and raise your blood sugar, making one prone to heart attacks.

Indulging in stress-relieving activities such as painting, reading, yoga can cut the chances of many negative effects of stress including heart problems.

Exercise Frequently

For reversing any heart diseases, exercise 30 to 45 minutes 5 times a week as per a study by Palo Alto VA Medical Center, California.

Exercising frequently can not only protect the heart but keep many types of cancer and other dangerous conditions away. Start with mild exercise three times per week. People who are strong enough can also try high-intensity interval training.


Hilary Jensen

Hilary is a Food Science and Nutrition graduate with specialization in diet planning and weight loss. She enjoys reading and writing on Food, Nutrition, Diet, Weight Loss, and General Health.

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