Dietary Changes to Reverse Heart Disease
Preventing or reversing heart disease is a serious matter, and making changes to your diet is one of the best ways to do it. If you stopped to think about it, your diet affects your blood sugar levels, your blood pressure level, the amount of inflammation in your body, and much more.
Millions of people succumb to diabetes and hypertension because they either have too much sugar or salt in their diet. Obesity is another factor that leads to heart disease. This also is a result of your diet.
So, making changes to it is not an option, but a necessity. Eating cleaning is not about eating less. It’s about eating right. You want to eat for fuel and not for therapy. In this article, we’ll look at a few highly effective dietary changes that you can make to reverse heart disease.
• Eat organic
Organic food is free from pesticides, and other harmful substances will clog your arteries. Many people find it costly to purchase organic food. If you’re on a tight budget, just focus on making sure these foods are organic: apples, cherries, spinach, tomatoes, strawberries, potatoes, kale, and cucumbers. These foods are more likely to have pesticides.
• Eat more vegetables
Switching over to a completely vegetarian diet is fantastic if you have heart disease. However, many people struggle with this change. If you love your meat too much to give it up, just have one meal with meat every day, and keep it for dinner.
• Use spices
Use lots of spices such as turmeric, cloves, cinnamon, garlic, ginger, coriander, etc. in your cooking. These foods have antibacterial, antiviral, and antioxidant properties. They will improve your health and ward off heart disease.
• Drink green tea
Tea contains flavonoids that neutralize oxidation in your body. This keeps your cells healthy, maintains stable blood sugar levels, reduces your bad cholesterol, prevents inflammation, and much more. It has been proven that people who drink several cups of tea a day are at lower risk of developing heart disease. So, try drinking 3 to 6 cups of tea a day.
• Eat more fruits and vegetables.
The more fruits and vegetables you consume, the better. If you’re not used to it, it will take a while to develop a taste for it. Persist till you’ve acquired the taste. Habits take time to form. The goal is to have 5 or more servings of fruits and vegetables daily.
Cut and keep fruits in your refrigerator. Whenever you have a craving for something sweet, you can eat the fruit. It’s much better than chewing on a bar of chocolate or indulging in ice cream. These will just elevate your blood sugar levels and cause inflammation.
• Drink more water
Forget the sodas and stick to water. The same applies to commercially sold fruit juices that are loaded with sugar and other preservatives. Avoid them as much as possible.
Coffee is good for your heart because of the polyphenols present, BUT you need to watch the sugar and milk.
Observe these dietary tips and make the necessary changes. As long as you’re eating healthy, your risk of getting heart disease will be low. You’ll also lose the excess pounds, look better and feel better. What you eat in private, you’ll wear in public. So, eat wisely.