Heart disease is the leading cause of death in the United States and can be prevented and even reversed according to a 2007 article in the journal "Medscape General Medicine." The researcher in this study explained a plant based diet was the key to reversing heart disease as evidenced in the 2001 journal of "Preventive Cardiology." A plant based diet consists of plant foods, corn, grains, nuts, seeds, beans and very little meat.
Fruits and Vegetables
Fruits and vegetables are foods which can reverse heart disease since they are the foundation of a plant based heart healthy diet. In the 2007 "Circulation" journal, researchers were able to prove fruit and vegetable consumption improved blood vessel function. Fruits and vegetables are ideal since they do not raise triglycerides, affect cholesterol negatively and they are a low in sodium. Examples of fruits and vegetables to include are apples, oranges, bananas, berries, cantaloupe, pineapple, spinach, red leaf lettuce, zucchini, squash, peppers and carrots.
Nuts and Seeds
Nuts and seeds consumed in moderation in low sodium versions are a heart healthy choice as they contain healthy unsaturated fats which are good at removing unhealthy fats from the blood. Some nuts and seeds have an added bonus of containing Omega-3 fatty acids. Omega-3's are helpful in reversing heart disease since they help to reduce inflammation and keep blood vessels flexible. Nuts and seeds which have Omega-3's include walnuts, Brazil nuts, macadamia nuts, chia seeds and flaxseeds. Other nuts and seeds to include are peanuts, almonds, pecans, sesame seeds and sunflower seeds.
Whole Grains
Whole grain breads of varying types are great for a heart healthy diet. Whole grains are able to positively effect heart disease risk factors such as BMI, weight, waist circumference and cholesterol according to the 2007 "American Journal of Clinical Nutrition." Examples of whole grains to include are 100 percent whole wheat breads, whole wheat pastas, whole wheat rolls, bran cereals, whole grain bulgur, spelt, kamut, brown rice, oats, millet and whole rye.
References
- Medscape General Medicine; We Can Prevent and Even Reverse Coronary Artery Heart Disease; Esselstyn, Caldwell; 2007.
- Journal of Preventive Cardiology; Resolving the Coronary Artery Disease Epidemic Through Plant-Based Nutrition; Esselstyn, Caldwell, et al., 2001.
- Circulation; Dietary Intake of Fruits and Vegetables Improves Microvascular Function in Hypertensive Subjects in a Dose-Dependent Manner; McCall, Damian, et al., 2009.
- American Journal of Clinical Nutrtition; Intake of Whole Grains, Refined Grains, and Cereal Fiber Measured With 7-d Diet Records and Associations with Risk Factors for Chronic Disease, Newby, PK,et al., 2007.
