Do you feel a heaviness in your chest, like someone is squeezing your heart, or pain and numbness in the breastbone? Does daily activity cause you fatigue and general weakness?
These are common signs of heart disease.
There are many different types of heart disease, but coronary artery disease is the number one most fatal condition in the United States today. It develops when plaque builds on the walls of the arteries, making them narrow and rigid so that blood flow to the heart muscles becomes restricted. This deprives the muscles of oxygen and puts you at risk of heart attack and sudden cardiac death.
Due to balloon implants and prescription drugs, heart disease is more chronic than fatal these days. But did you know it can be reversed and even avoided? Weight loss is one of the best tactics for heart disease prevention because it improves blood pressure and lowers bad cholesterol. If you are interested in reversing heart disease or preventing it altogether, I invite you to practice the following lifestyle habits:
Avoid Inflammatory Foods
Inflammation lies at the heart of heart disease, with inflammatory foods acting as one of the main culprits. Beware of sugar, refined carbohydrates, pasteurized dairy, and trans fats. Incidentally, these foods should also be excluded from healthy meal plans if you are trying to meal prep in New Jersey and lose weight.
Increase Your Fatty Acids Intake
Fatty acids are a highly effective way to avoid coronary heart disease because they lower the risk factors. You can improve your omega-3 fatty acid intake by eating fish twice a week or taking fish oil capsules. At the same time, the high protein concentration in fish such as salmon and mackerel can help you feel full so that you aren’t so tempted to snack.
Exercise Your Ability to Move
Staying active keeps your blood flowing, oxygenates your cells, and helps maintain your blood sugar and hormone levels. If you are interested in achieving heart disease prevention with weight loss exercise, you may want to start small with daily walks and yoga. As you become more confident, you can work up to running or trying HIIT workouts.
Don’t Take Stress to Heart
Stress leads to an increase in blood pressure, one of the signs of heart disease, by raising cortisol levels and interfering with your body’s inflammatory response. When you are stressed, your metabolism slows, your immune system is reduced, and your body struggles to detoxify itself. Some great methods to reduce stress include cutting out caffeine and alcohol, getting more sleep, cooking, and spending time with loved ones.
Supplement Your Efforts
While your diet and exercise regime make up the foundation of heart disease prevention, adding supplements such as vitamin C, D, and E and selenium can speed up your body’s healing process and reduce inflammation.
Whether you have already developed heart disease or know that you need to take preventive action now, it’s important to seek professional counsel to start you on the right path. If you would like to learn more about what is heart disease, as well as develop a custom lifestyle approach to reversing heart disease, schedule your consultation with Sage Nutrition and Healing Center in Little Silver, New Jersey!