The 7 Steps for How to Prevent Heart Disease

heartdiseaseHeart disease is the #1 cause of premature death in America for both men and (surprisingly) women too. But it doesn’t have to be that way for you.

These seven steps to prevent heart disease or even reverse heart disease are not complicated. And they lead to the heart healthy fountain of youth.

Research published in the American Heart Association journal, Circulation, shows that the vast majority of people can live a life free from heart disease and stroke by just following these seven simple heart healthy steps.

The Seven Steps to Prevent Heart Disease

Many people fool themselves into thinking they’re living a heart healthy lifestyle. But studies show that you must be lined up with these seven criteria in order to prevent heart disease and live a long, healthy life.

1. Don’t smoke.Smoking health risks are highly significant. So, if you smoke, quit. And also avoid second hand smoke as much as possible.

2. Exercise regularly. Make sure your schedule includes at least 30 minutes of moderate to vigorous physical activity 5 to 7 days every week.

3. Eat a healthy diet. Choose lean high protein foods and healthy high fiber foods from the list of whole grains, fresh fruits and vegetables. Include omega 3 fish at least twice a week. Eliminate unhealthy high glycemic index foods. Limit daily salt intake to 1,500 milligrams. And eat for great health in 5 or 6 small mini-meals a day, rather than 2 or 3 large meals.

4. Maintain healthy blood pressure. Follow the above steps and the guidelines for how to lower blood pressure naturally to stay below 120/80.

5. Keep your blood sugar under control. Choose from the glycemic index diet of low glycemic foods to keep your fasting blood glucose under 100.

6. Manage good cholesterol levels. Learn how to lower cholesterol and triglycerides naturally to reach and maintain these optimum levels:

  • Total cholesterol less than 200 mg/dl.
  • HDL (good) cholesterol over 40 mg/dl.
  • LDL (bad) cholesterol less than 100 mg/dl.
  • Triglycerides less than 150 mg/dl.

7. Get and stay slim and fit. To prevent heart disease it’s important to maintain a body mass index of less than 25. This takes commitment, focus and persistence, using healthy permanent weight loss strategies that work.

“These seven factors end up being the fountain of youth for your heart,” said Dr. Donald M. Lloyd-Jones, the leading cardiologist researcher for the study. “You live longer, live healthier longer, have a much better quality of life in your old age and you require less medication and medical care.”

So by learning how to prevent heart disease and following these seven heart healthy steps you can greatly reduce your risk for heart disease and stroke, improve your overall health and feel much better in the process.

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References:

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Appel L, Sacks F, Carey V, et al. Journal of the American Medical Association. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. JAMA 2005;294:2455-64

Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. American Journal of Clinical Nutrition. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr 2010;91:535-46.

Wang TJ, et al. American Heart Association. Vitamin D deficiency and risk of cardiovascular disease. Circulation 2008;117:503.

Beulens JW, de Bruijne LM, Stolk RP, et al. Journal of the American College of Cardiology. High dietary glycemic load and glycemic index increase risk of cardiovascular disease among middle-aged women: a population-based follow-up study. J Am Coll Cardiol 2007; 50:14–21.

Kratz M. Handbook of Experimental Pharmacology. Dietary cholesterol, atherosclerosis and coronary heart disease. Handb Exp Pharmacol 2005:195-213.

Mellen PB, Walsh TF, Herrington DM. Nutrition, Metabolism & Cardiovascular Diseases. Whole grain intake and cardiovascular disease: A meta-analysis. Nutr Metab Cardiovasc Dis 2007.

Halton TL, Willett WC, Liu S, et al. New England Journal of Medicine. Low-carbohydrate-diet score and the risk of coronary heart disease. N Engl J Med 2006; 355:1991–2002.

Vesper HW, Kuiper HC, Mirel LB, Johnson CL, Pirkle JL. Journal of the American Medical Association. Levels of plasma trans-fatty acids in non-Hispanic white adults in the United States in 2000 and 2009. JAMA 2012;307:562-3.

Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Current Atherosclerosis Reports. Saturated fatty acids and risk of coronary heart disease: modulation by replacement nutrients. Curr Atheroscler Rep 2010;12:384-90.

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