In a post for his site, Dr. Mark Hyman writes about the best way to prevent heart disease. It turns out, a healthy lifestyle that combines a nutritious diet and exercise has been conclusively proven to be the best prescription for preventing heart disease.
Dr. Hyman acknowledges that genetics can play a role in whether a person develops heart disease, but he notes that studies show when people make better choices, they live healthier lives. For instance, in what is called the “EPIC” study, participants were asked to
- Work out 3.5 hours per week
- Maintain a healthy weight
- Eat a diet rich in healthy foods
- Not smoke
The results revealed that participants were able to prevent a significant number of heart attacks, diabetes, cancer, and strokes. To see these health benefits, Dr. Hyman recommends:
- Eating 8-10 servings a day in vegetables and fruits that are rich in antioxidants, fiber, vitamins and minerals.
- Avoiding foods that contain processed carbohydrates, and instead have healthy fats, protein, and healthy carbs.
- Eating up to 50 grams of fiber a day from berries, vegetables, seeds, and nuts.
- Eliminating foods with sugar, such as candy, junk food, sodas, and juice drinks.
- Eating foods that contain omega-3 fatty acids, such as flaxseed, seaweed, sardines, and salmon. These have healthy fats that can lower your LDL cholesterol levels.
- Dumping hydrogenated fats, which are found in processed baked goods and instead use MCT fats found in coconut oil, sesame oil, and extra virgin organic/cold-pressed olive oil.
- Eliminating alcohol. Alcohol causes fatty liver from increased triglycerides and causes inflammation.
- Taking a multivitamin/mineral supplement daily, and a fish oil supplement.
- Exercising 30-45 minutes daily 5 days a week.
- Practicing stress reduction techniques.
The path to heart disease prevention is harder than taking a pill, but the benefits of a healthy, well-balanced lifestyle pay off and are better for you in the long run.
Want to learn more about the best ways to prevent heart disease?
Read the full article here: The Biggest ‘Drug’ to Reverse or Prevent Heart Disease Isn’t a Medication