Heart disease can be recovered without surgery and without any medication with these five simple steps, said Steven Masley, MD. He outlined an innovative plan in the best-selling book, “The 30-Day Heart Tune-Up.”
Dr. Masley, a member of the American Heart Association and an award-winning educator, said that research and experience show that conventional thinking about heart health (cholesterol is the main originator of heart disease), is totally wrong.
Factors that can minimize the risk of heart disease
He said that more than 100 patients have managed to make the heart of their younger by using the method, depending on diet and lifestyle changes. According to Dr. Masley, such patients can recover his heart disease by following what he calls a factor of 5 F is: Fiber (fiber), Fish (fish), Food Nutrients (nutritional food), Fitness (fitness), and Fat (fat).
#1. Increase fiber intake
If you want to overcome existing heart disease, increase the intake of dietary fiber is the factor ‘most important’.
He recommends soluble fiber, which is found in legumes (beans), nuts (nuts), wheat, vegetables, and fruits. He recommended to consume five cups of fruits and vegetables every day, along with half a cup of legumes (beans) and a handful of nuts (nuts).
Fruits and vegetables are good for the heart is colored bright green, bright red, and yellow because it is rich in anti-aging antioxidants. Tomatoes, oranges, red grapes, broccoli, peppers, kale, and spinach are some of them.
#2. Eat more fish
Eating fish is important because the fish is rich in omega-3 fatty acids. “Fish can help reduce irregular heartbeat, stiffness of the blood (which can cause heart attacks cause blood clotting), and triglycerides,” he said.
Dr. Masley recommends eating cold-water fish such as salmon or trout at least three times a week because fish contains ‘good fats’ are high and less likely contaminated with mercury. Supplements or high-quality fish oil capsules could be an alternative if you do not consume enough fish.
#3. Raise levels of nutrition
Eating a healthy diet will provide a number of vitamins and nutrients. “Supplements can also be beneficial for heart health is substantially even if you have been eating nutritious foods, exercise regularly, and managing stress,” he said.
He recommends eating a balanced daily multivamin include magnesium (400 mg), vitamin D (2,000 mg) and vitamin K (250 mcg). People with dilute blood should consult their doctor before increasing your intake of vitamn K, he said.
#4. Reduce body fat
Obesity is a risk factor of heart is unclear. Therefore, overcoming body fat also means overcoming heart disease, said Dr. Masley.
Excess body fat is not only improving cholesterol, blood pressure, and blood sugar levels, but also produce inflammatory compounds, and this, in turn, will accelerate the formation of plaque in the coronary arteries. “Inflammation causes sticky blood, which can lead to heart attack or stroke,” he said.
#5. improve fitness
“People who exercise regularly have a 40 percent less risk of heart attack, stroke, and sudden death cases,” said Dr. Masley. Strenuous exercise is very important for the prevention of heart disease.
“Your coronary arteries as well as the muscles that have to be trained or moved in order to function optimally.”
Most doctors recommend to their patients to exercise very mild like a short walk every day for heart health. But if you want to fight heart disease, exercise and need to be intense. Twenty minutes walk less effective in cutting the risk of heart disease.
He recommends aerobic exercise, strength training, and stretching for flexibility, with the intensity and length tailored to a person’s fitness level.