To prevent heart disease, it is essential to quit smoking or use smokeless tobacco, engage in regular physical activity for at least 30-60 minutes daily, and maintain a healthy weight. A heart-healthy diet can help protect the heart, improve blood pressure and cholesterol, and lower the risk of type 2 diabetes. A heart-healthy eating plan includes vegetables, fruits, beans or legumes, lean meats and fish, and low-fat or fat-free foods.
A healthy lifestyle can help maintain normal blood pressure, cholesterol, and blood sugar levels, lowering the risk for heart disease and heart attack. Factors such as smoking, vaping, and other tobacco products can increase heart disease risk. Quitting smoking is not easy, but choosing good nutrition is crucial. A healthy diet can decrease the risk of heart disease and stroke by choosing foods low in saturated fat, trans fat, and sodium. Eating at least five portions of fruit and vegetables a day has been shown to help lower the risk of developing heart and circulatory diseases.
To prevent heart disease, it is important to control portion sizes, eat more vegetables and fruits, choose whole grains, limit unhealthy fats, choose low-fat protein sources, and limit and choose a healthy eating plan. Regular physical activity, sound nutrition, weight management, and not smoking cigarettes have all been demonstrated to significantly reduce the risk of cardiovascular disease.
In summary, a healthy diet and lifestyle are key to preventing and managing cardiovascular disease. By avoiding smoking, getting active, and choosing a balanced diet, individuals can lower their risk of heart disease and its complications.
📹 Nutritional Strategy for Coronary Artery Disease
The CAD nutritional strategy webcast reviews foods that injure endothelial cells, as well as the value of foodborne antioxidants …
What are 10 ways to keep your heart healthy?
The infographic proposes a diet that is nutritionally balanced and includes a variety of foods, such as fruits, vegetables, whole grains, plant-based proteins, seafood, liquid non-tropical plant oils, minimally processed foods, and foods with minimal added sugars.
How to have a heart-healthy lifestyle?
Heart disease is the leading cause of death in the United States, and reducing its risk can be achieved by following several steps. These include a heart-healthy diet, regular exercise, maintaining a healthy weight, quitting smoking, controlling cholesterol, blood glucose, and blood pressure, drinking alcohol in moderation, managing stress, and getting enough sleep. It is important to note that anyone can get heart disease, but those with certain health conditions are at a higher risk.
What is 7 ways to a healthy heart?
In order to maintain optimal cardiovascular health and quality of life, it is of the utmost importance to adopt and maintain healthy habits. The seven-step plan includes moderation in alcohol consumption, cessation of smoking, a balanced diet, and regular physical activity. These steps play a significant role in maintaining good heart health and reducing the risk of heart disease.
Why does eating healthy prevent heart disease?
Limiting saturated and trans fats can help lower blood cholesterol and reduce the risk of coronary artery disease, a heart condition that can lead to atherosclerosis and increased heart attack and stroke. The American Heart Association provides guidelines for a heart-healthy diet, with the 2020-2025 Dietary Guidelines for Americans recommending limiting saturated fat to less than 10 of total daily calories.
What are the 7 ways to prevent heart disease?
To prevent heart disease, it is crucial to maintain a well-rounded diet, maintain a healthy weight, stay physically active, monitor cholesterol, blood pressure, manage diabetes, and take medications. The most common type of heart disease in the U. S. is coronary artery disease, which affects blood flow to the heart, potentially leading to heart attacks. To reduce the risk of heart disease, lifestyle choices and monitoring your body’s numbers are essential. Here are seven tips to help keep your heart healthy and happy:
- Eat a well-rounded diet;
- Maintain a healthy weight;
- Stay physically active;
- Monitor cholesterol;
- Manage diabetes;
- Take medications as prescribed.
How does a healthy lifestyle prevent heart disease?
Regular exercise improves heart and blood circulatory efficiency, lowers cholesterol, and maintains healthy blood pressure. It reduces the risk of heart attacks as the heart, like any muscle, benefits from exercise. Aerobic exercises like walking, swimming, and dancing work the heart harder, maintaining its health. Maintaining a healthy weight is crucial, and a GP or practice nurse can help determine your ideal weight based on height and build, or you can calculate your body mass index online.
What are 5 ways to keep your circulatory system healthy?
Cardiovascular diseases (CVDs) are the world’s leading killer, causing 1 in every 3 deaths. In the Philippines, they are the number one cause of death, with an estimated 50, 000 dying every year. Risk factors for heart attacks and strokes include tobacco use, unhealthy diet and obesity, physical inactivity, alcohol use, hypertension, diabetes, and high cholesterol levels. To improve heart health, it is essential to follow a heart-healthy lifestyle, including eating a heart-healthy diet, losing weight if overweight, increasing physical activity to at least 2. 5 hours per week, avoiding tobacco and alcohol, and regularly checking blood pressure and blood sugar levels.
How can I protect my heart naturally?
To prevent heart disease, it is essential to avoid smoking or using tobacco, engage in daily activity of 30-60 minutes, maintain a healthy weight, get quality sleep, manage stress, get regular health screenings, and take steps to prevent infections. Heart disease is a leading cause of death, and while certain risk factors like family history, sex at birth, or age cannot be changed, there are several steps you can take to lower your risk. One of the best ways to improve heart health is to quit smoking or use smokeless tobacco, and avoid secondhand smoke.
What is the #1 worst habit for your heart?
Smoking is a highly unhealthy heart habit, causing one in four cardiovascular deaths. The chemicals in tobacco smoke thicken blood and inflame blood vessels, constricting them and reducing blood flow. This can lead to conditions such as abdominal aortic aneurysm, a potentially life-threatening condition, atherosclerosis, coronary artery disease (CAD), peripheral artery disease (PAD), and stroke. Atherosclerosis occurs when arteries narrow and lose flexibility due to plaque buildup inside arteries, which is increased by smoking.
Coronary artery disease (CAD) is caused by plaque buildup in arteries that supply blood to the heart, constricting blood flow to and from the heart. Smoking contributes to plaque buildup in peripheral arteries, causing PAD. Stroke occurs when the brain doesn’t receive enough oxygen-rich blood, and smoking can decrease blood flow, potentially causing a stroke after extended use.
What are 10 ways to keep your heart-healthy?
The infographic proposes a diet that is nutritionally balanced and includes a variety of foods, such as fruits, vegetables, whole grains, plant-based proteins, seafood, liquid non-tropical plant oils, minimally processed foods, and foods with minimal added sugars.
What are 6 foods that prevent heart disease?
The American Heart Association highlights the importance of a healthy diet and exercise in reducing the risk of heart disease. It suggests six foods that can help reduce the risk of heart disease: salmon, garlic, oranges, sardines, walnuts, and prunes. Salmon is a good source of heart-healthy fat, while garlic has been shown to help prevent heart disease. Oranges are a popular choice for soccer moms, and sardines are a good source of vitamin C. Walnuts are a good source of fiber, and prunes are a good source of vitamin C.
These foods can help maintain a healthy weight and reduce the risk of heart disease, especially for women and those assigned female at birth. By incorporating these foods into your diet, you can help reduce the risk of heart disease and improve your overall health.
📹 Heart Disease Symptoms: 7 Warning Signs You Should Never Ignore | Prevent Heart Problem
Your body generally gives you indications about your heart health. A closer observation of these 7 signs may give you clues about …
How can the world thank this wonderful man? I was an idiot. I was stupid enough to believe in the meat based keto diet. After 2,5 years it turned a healthy man into a stroke patient. Since 3 years I am trying to stick to a vegan diet. And a lot has improved. However, I now realize I have to eliminate olive oil and have to reduce my consumption of nuts. This man gives me hope. Thank you from the bottom of my heart. Hope you live long to spread your wisdom.
I don’t think it’s very responsible for a doctor talking about curing CAD not mention the role of diabetes and advocate for eating grains. You can say what you want about meat/dairy vs no meat/dairy. That’s a personal decision. But to not discuss the complete picture of the causes of CAD and the role of metabolic disorders and insulin resistance is inaccurate.
Dr. Esselstyn. Thank you for being there.Your commitment and dedication are astounding.Your explanations are lucid and easy to understand.Likewise thanks to your wife and Rip’s podcast,PlantStrong.I have the books and have watched almost all appearances on YouTube.I’m 76 and had aortic valve replacement and triple CABG in March of 2021.Greatest respect for all physicians and their desire to help others.Sadly,almost all know little or nothing about nutrition or how it relates to CAD.Greatest respect for you, Drs. Barnard,Campbell,MacDougall,Ornish and others. I’m trying to adhere to the WFPB style of eating.The dairy and meat have not been so difficult.Oil is more problematic.I’m now an avid reader of “ingredients” on everything. Long life,be healthy and prosper and heartfelt thanks for all your work. Rick in Seattle.
99% can agree that eating more fruit and vegetables and cutting out processed and refined foods can only be beneficial to our health/nutrition. Regular exercise, good quality sleep and managing stress are also very important. We can argue over meat, dairy, salt and oil. Certainly no one can say anything good about smoking and sugar/sweetners. Dr Esselstyn (one of my hero’s!!), information set me on a whole food plant based lifestyle 2 years ago and I completely love it. I don’t eat any animal products any more and am very pleased to be a more compassionate and caring person – i mean who can actually support the utterly dreadful modern animal farming methods after all!! My point is that we all can agree on 90% of what we should be doing so let’s not get too hooked up over the smaller details. The kitchen is flooding, forget grabbing the mop and start by turning off the tap!😉
Amazing how many people cast negative comments and sound like they missed the doctor’s details of who was in these studies, and that he tells the improvements and negative information, in a methodical fashion. Biggest non-scientific reason to believe him— this is the diet he and his family eat. Search YouTube and you’ll find his son, daughter, and wife practicing what they preach.
I’m not sure a heavy meat diet is good long term, but when I eat that way I wake the next day without anxiety and my body feels good. When I eat grains I wake the next day anxious and very sore in my joints. I have to walk around like a 90 year old (I’m 51) for a few minutes to work out the pain. My guess is I’m very insulin resistant and having issues digesting carbs. I’ve lost 27 lbs in 2 months eating a heavy meat diet. I think I’ll continue this way for weight loss and see if I can reintroduce grains in the future after the weight loss. I seriously cannot eat grains (wheat, corn, rice) without feeling terrible. I have to lay down after I eat that way. With heavy protein/meat diet, I feel fine. No food crash. Maybe if I can get to my ideal wright (need to lose 30 more lbs) I can reintroduce grains? I don’t know??? Stroke and heart disease are high in my family. I want to do the right thing and there’s so much conflicting info online. Oh well, I’m losing weight for now and enjoying meat. I doubt it’s the best long term solution however.
Yep John I was also on that diet and now have a stent due to it and many other years of unhealthy eating. I am sooooo thankful for Dr. Essy and yes how in this world can I/we EVER thank him for what he does? He has his whole heart and soul into what he is teaching and you can sure tell it. I am one that is more than thankful for him and thankful I had a class mate that wasn’t scared to share with me about Dr. Essy’s book. That very night I ordered the book and since then have ordered his wife and daughters cookbook as well. I do not eat any oils and am plant based all the way. Still working on getting all those greens in though due to this pandemic we have right now with this virus! UGH I WAS doing really good before this hit and it’s hard to get my greens now since I don’t go in those stores anymore. Anyway I enjoy perusal his vids and how he puts his whole heart and soul into what he’s saying. <3 THANK YOU DR. ESSY!!!!!!
This is all very interesting. I tried eating plant based for a year and was starving all the time, still had my leg cramps, neuropathy, lost a few pounds but still in a lot of pain. I switched to a lo carb way of eating, with intermittent fasting, lost my (severe) leg cramps, lost neuropathy, lost a lot of weight, am no longer staring at looming diabetes, lost carb cravings completely, and am pain free, am limber and feel 30 years younger. I get hungry but don’t feel starving. Seems like something in grains causes inflammation for me. I stay away from sugar, of course, grains and oil.
Best treatment for atherosclerosis: Vitamin C Why do only coronary arteries clog with cholesterol and not veins or small capillaries? If “high cholesterol” is the cause of clogging your arteries, why doesn’t it clog the arteries in your finger, your nose, and the smallest capillaries in your toe? Scurvy = No vitamin C in your diet. Symptom: Your blood vessels break and you bleed to death. Think of the sailor of the past. Scurvy of the heart = Just enough vitamin C from food. Symptom: Arteries around the heart are not strong enough to resist high blood pressure. Damage is repaired with cholesterol LP(a) to prevent worse. After years of repair, your arteries become clogged. A guinea pig can also not synthesize vitamin C by themself, just like humans, and needs supplementing 50 mg vitamin C every day and weighs only 1 kg. 1 orange = 50 mg vitamin C. Do you really think that 75 mg vitamin C for YOU is enough? What is your weight? Enough vitamin C supplement of at least 3000 mg. per day gives strong and flexible arteries. Cholesterol is not needed as a repair agent. Cholesterol in your coronary arteries is broken down and burned in your liver. Source YouTube: – Cardiovascular disease and vitamin C (Dr. Rath Foundation) – Ending the Cardiovascular Epidemic by Natural Means – Dr. Matthias Rath
I find this really strange, I have been keto, (NOT loads of bacon n meat) very little, loads of veg and only good oils and have made great strides. I eat eggs and some sheep and goat cheese. I eat no cow, and definitely no grain, its so bad for the gut. If there are problems in the gut i still think you’ll have probs in the blood vessels, gut is key
My experience with this: I was diagnosed with T2D in 1998 at age 40. I immediately started a keto diet (Atkins then) and have been managing my T2D this way, mostly, ever since. I am a skinny, healthy little guy, my A1C is 5.0 to 5.2. Coronary calcium scan score is 73. Good for an old diabetic.There is really a very fat sick person inside me kept at bay by my choice of diet. I know, he came back a couple times over the years when I ate the standard american diet.
Very interesting! I’m on a low carb diet, but only small amounts of meat, however, plenty of fish such as salmon and also several eggs a day. This presentation makes me question my approach. I started doing this to shrink my enlarged prostate, which indeed shrunk a bit within 6 months. I do ingest plenty of olive oil, which is also propagated by eg. Steve Gundry. I think tainted olive oil really is a problem, but what about pure, non-filtered organic olive oil? Is that really a problem?
What I find harder is not belief, it is finding good ways to cook and eat this way. I want things like mayo. vegan style that I can buy? other sauces as well it is hard to cook for one this way. I still eat this way but it is work. I will never quit as so many health problems I will never have like arthritis. hart problems, cancer, and a lot more. But what is frustrating is I can not go out to eat with out the dam cooks treating me like a lawn mower as in thinking I will eat a quart of oil with every meal. So they thing a vegie burger that tastes like meat has more crap and toxins than real meat. I do not understand why one restaurant will not make a steak meal with out meat? WTF it is not rocket science.
I can go along with Mr. Esselstyn to some degree but MAN has eaten fats \\ meats \\ proteins for millions of yrs … Along with plants also. BUT the diseases that are killing MAN today, started ~70 yrs ago with all our foods & seed oils being man-made, and full of sugars … — These millions of yrs of an absence of killer diseases of MAN today of the last several decades, are totally ignored..
I had oarta dissection 2018; My heart condition worst when I had diarrhea (for 2 months-after I eat old food from my ref-May/June). I went to ER (MAY-5days) and doctors didn’t treat my diarrhea. They focused on my AFib. Went back to ER (June-5days) same focused ony AFib but not diarrhea. I was so weak, not eating. I talked to my Cardio why not treating my diarrhea and up to now the whole 2.months it didn’t stop. Daily i had lab tests but wasn’t given results coz the doctors were not checking on it. Doc gave me diarrhea med only the day I got mad with her and it stopped from 4-5 times a day…it became 2-3 a day; until once a day. I moved to another hospital location and reported the doctors and nurses. I wasn’t allowed to eat for 3 days during my stay in ER and I know my potassium was low coz I said I felt I was dying.
Isn’t it the case that these people you cite live a stress free lifestyle? I followed your diet after my HA and stents and lost a huge amount of weight. To such an extent 86kg-66kg that I was really sick and looked terrible. I do have very low cholesterol and now eat most things, but no processed foods and have levelled out at 72kg at 6ft. It is the case that those on a vegan diet live shorter lives than either a vegitarian or omnivore one, so this is not conclusive. However, a vegan diet includes crisps and oil, so your point about would make a difference. There is also psychology involved here, that cabbage 4 times a day would make me thoroughly miserable and depression/stress is highly inflamatory. This is all food for thought and thanks.
Am 40 with a Stent. My. Artery was blocked 80% other was 30% i been eating mostly meats all my life and beer 🍺 kinda hard to change course. But i have started to eat vegetables with Chicken cooked over fire grill. Fish also with little olive oil. Beef once a week or every two weeks cut McDonald’s out completely. Soda also. Once in blue i might have coke but not the whole can a few sips. Cut beers from 18 to 1 a week
Dr. Esselstyn I am a 66 year old UK male resident. I retired from my role as an office based consultant in the construction industry in October 2021. I am not over weight -188lb, and 5′-10″ at MI now, post MI have reduced to 170lb, I dont smoke or drink, I play golf twice weekly, but unexpectedly I still suffered a MI in July of 2022. Was rushed in to Harefield to have a stent fitted, that worked and we are on the mend… In the UK we are fast catching up with the USA with bad diet, I was in USA in the year Obama ran for President and I know you guys are in deep trouble with food. But here in UK NO ONE has talked to me regarding any basic nutrition, my surgeon has prescribed me with a cocktail of the usual drugs, that you must be very familiar with, including Statins…. which I am against the use of as I want to try to manage my recovery myself using a non meat and dairy regime as I dont trust Doctors in the UK who have no idea at all about nutrition. My wife of 40 years bless her, is shopping for Veggie sausages etc, which are made with OIL etc. What can we do to avoid OIL in products, and is the small amount of OIL in these products harmful to my recovery. Naturally as you are the father of plant based nutrition.. I welcome any comment you may have. I have your book on order, Sir, via Amazon.
I wouldn’t buy into this guy and just say he is a “god send”. Cherry picked studies and not showing the studies that show the opposite results. The problem is inflammation which causes lesions in the artery walls and thus cholesterol builds around the lesions and accumulates causing cardio disease. Live a holistic healthy life with low stress, good sleep, social interaction and whole foods diet and you will eliminate inflammation and be fine. I eat 3 eggs a day minimum and grass fed butter, lots of healthy oils such as olive and avocado oils, lots of organic fruits and vegetables, lots of fish, and a little chicken and grass fed beef and plenty of good spices and herbs. My cholesterol levels and blood pressure are text book perfect. This guy isn’t telling the whole story in my view.
Hello all people. my english is not good so i can not understand what this Dr is saying. i have CAD and MVA. can anybody of you can tell me what food plan he is suggesting and how to eat. i m 40 year old. i can not walk much. i become tired. please anybody can explain me what is he is saying and giving eating plan. thank you very much.
Dr., Thank you for your decision to reach the world with the help we all need. A suggestion: I don’t have the patience to listen to an hour + of textbook info. There’s so many vids and so little time to get the info. For people like me will you consider just giving the facts. on what to eat & what not to eat with a smaller amt. of textbook studies? I lose focus & stop hearing when vids are so long. Thanks.
I think what you are missing with the gut bacteria and the meat based diet is that the meat is profuse with antibiotics as this is the method for raising the animals here in the USA as it gets them matured quicker and thus quicker to market for profits in the corporate scheme of food production. Thus it would factor in to a study if the diet was “organic” raised animals or commercial grade. Another factor would also be based on the public water supply and if the water consumed is fluoridated ……which is adverse for consumption
All this colesterol talk, the lover the better is complete bullshit, iam not said you should eat junkfood every day. Here is my point. The colesterol vary all the time in your body, based on what the body need, if you have a totalcolestrol of 280, it may be 200 or 180 the next day, or 3 weeks later! This i a fact i have testes this both with doctors taking 3 tests 1 week apart, all with huge variety 250, 180, and 230. I have also done it with home total colesterol tests. It can vary quite much just from one day to another. This with zero changes in my diet . So what does this tell you. Well you don’t have to be very bright to understand it!
Whether this Dr. is right or wrong the typical american diet has my coronary calcium score at 446. 220 of that number is in the widowmaker. I had 2 stress tests done 2 years ago and there were no blockages. So I will try to slowly go all plant based for a while and have a new coronary calcium score done in a few years. I must try something different……..Bob
Whether therefore ye eat or drink or whatsoever ye do, do all to the glory of God. I Corinthians 10:31 When we follow this principle, we have no cause to worry about luck: instead we ask God’s help and blessings on the choices we make based on the information we diligently acquired through research or study. Blessings to all.
Interesting! Another cardiologist on Youtube says use Extra Virgin olive oil. He says include fish in your diet. I can’t have grains. I have a gut issue immediately when I have oats, flex, 100% wheat, barley, etc. So I am supposed to eat beans, fruit and veges? My aunt and uncle lived to be near 100 years old my uncle was a fisherman. He ate a lot of fish and his wife lacked two months being 100 years old. My aunt ate a lot of Mexican food. Tortillas, meat, some veges, fruit. This is contradictory to what other Cardiologists say so now I am confused. Do you just not eat anything?
No angina, but 90% LAD blockage. Opened LAD to 50% in CATH lab. Silent heart attacks and would have been a sudden death but I didn’t like the burn in at neck and arms. I was having a heart attack in Dr office but EKG looked just fine so they didn’t know that I rarely had a problem. Stress test was done later and they couldn’t see there was a problem until the compared the before and after scan but Dr said I was fine after treadmill test until they say the blood flow scans. Their initial test said 70% blockage but it was 90% with no noticeable symptoms. I am telling you what the found because I was a candidate for sudden death. I have inflammation issue but that was never connected to a heart problem. Diet: no oils but enough dairy to be the problem. This was totally un expected. Part of Adventist Health study 1 & 2. Hope this is helpful.
Dr. Esselstyn, I have a concern. I carry one copy of the APOE4 allele. My pattern is E4/E3. The users on the APOE4 info website and Dr. Steven Gundry all say that APOE4s cannot eat a high carbohydrate diet and must stick to avocados, olive oil, non-starchy vegetables, and some fish. Indeed, 2.5 hours after eating 8 small purple yams (1.5 to 2 lbs.), my blood glucose is still 148 mg/dL. 5 hours later, it is still 120 mg/dL. I would hate to replace yams, beans, fruits, and oats with avocados and olive oil, but my glucose just is not improving despite eating extremely little fat. I once went on a low carbohydrate diet for several years to control my acne which did not go away despite a low fat high carbohydrate plant based diet, but had to stop because my cholesterol and LDL became elevated. Now I no longer have acne, but my glucose is still unable to be controlled. I never drank dairy when I had acne and I do not drink it right now.
From my research, he is right that the condition of the artery lining is the main focus of stopping the formation of plaque…and let’s stop all the things that cause damage to the artery lining….the problem is that there are so many conflicting opinions as to what actually causes damage to the artery lining.
There are alot of assumptions with diets .. plant based could mean eating sugar cane by the wheelbarrow . And keto for some is eating fat . But they still eat sugar also eskimos ate nothing but animal fat and protein yet never suffered heart disease … when talking to people about their diet it can end up being very misleading .. like the 700 lb guy who tells you they only eat 1000 calories a day until the hidden camera shows pizza trucks arriving 8 times each night
The premise of lowering Cholesterol is totally wrong. Cholesterol is not the problem but inflamation to the arterial walls is. Recent research and studies and many heart doctors are now saying the insulin resistance is the primary driver of heart disease. Blaming Cholesterol for heart disease is like “blaming the firefighters for starting the fire !” I agree that processed foods are a HUGE problem, but that doesn’t mean I’m going to become a vegetarian.