How does one prevent and reverse heart disease?

December 16, 2012

Heart disease can be prevented by lifestyle modifications and diet changes. There are numerous studies available that suggest regular exercise, portion control, and weight management for the prevention of heart disease.

According to Dr. Dean Ornish, founder and president of the Preventive Medicine Research Institute, you CAN reverse heart disease. He strongly suggests daily exercise, stress control with yoga and meditation, and a low fat vegetarian diet, which includes whole grains, fruits, vegetables, legumes, soy products, egg white and non fat diary. He also suggests exclusion of fats, carbohydrates and refined sugar from the daily diet.

Some medical studies have indicated that atherosclerotic plaque can be reversed by suitable lifestyle changes. These studies also reveal that people suffering from coronary artery disease, high cholesterol, obesity and hypertension can decrease or completely remove their reliance on heart medications and surgeries by applying a few healthy dietary and lifestyle changes in their daily routine

A Diet to Reverse Heart Disease

According to medical research, the optimum diet for the reversal and prevention of heart disease should include these food groups:

  • Vegetables
  • Fruits
  • Legumes
  • Grains
  • Nuts
  • Seeds

Some studies also indicate that a diet which includes vegetables, fruits, lean meats, low fat dairy and less sodium, reduces blood pressure levels similar to what hypertension drugs do.

Foods that Help in Reversing Heart Disease

Some foods that are helpful in the prevention and reversal of heart disease include:

  • Vegetables, especially green leafy vegetables
  • Green tea (without sugar or milk)
  • Fruits ( pomegranate, orange, banana)
  • Oatmeal
  • Chickpeas, beans
  • Black beans
  • Tacos, corn tortillas
  • Brown rice
  • Salsa
  • Hummus
  • Almonds and walnuts ( small quantities)
  • Olives

A Few Recipes to Prevent and Reverse Heart Disease

Gazpacho Granada


1 cucumber, chopped 1 green bell pepper, chopped ½ cup green onions ½ cup celery, chopped 2 cups tomato 1 can diced tomato (with liquid) 1t white or apple cider vinegar 4t cilantro, chopped 3 cloves garlic, mashed or chopped Breadcrumbs


Mix all the ingredients. Blend ½ of the mix to a smooth consistency. Mix the chunky ingredients with the smooth mix and refrigerate for three hours. Serve chilled with breadcrumbs or corn/tortilla chips as garnish

Artichoke Risotto


4 cups vegetable broth 1 cup artichoke hearts, (marinated in water) cooked 1 diced and seeded red bell pepper 2 finely chopped onions 2cups arborio rice ½ cup soy parmesan cheese 4t minced parsley


Sauté bell pepper, onions, and artichoke hearts in 5t of vegetable broth, till soft. Remove from heat. Add Arborio rice and cook on high heat for 1 minute. Add some wine and cook till it soaks in. Keep adding broth until the rice is soft and tender. Add vegetables and simmer for 5 minutes. Add soy parmesan and parsley. Heart disease is a major health risk. Any diet or exercise regimen should be undertaken under the strict supervision of a cardiologist or a certified heart specialist.

Submitted by N on December 16, 2012 at 11:05

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