heart disease diet, best diet for heart disease, can you reverse heart disease
Cardiovascular disease is the number one cause of death worldwide, caused mainly by atherosclerosis, the accumulation of harmful plaque in the arteries that impairs blood flow. The main factors that cause this damage to the arteries are chronic systemic inflammation, insulin resistance, oxidized cholesterol, and high blood pressure.
For many years, this plaque deposition was thought to be a one-way process that was irreversible. But now we know that we can change the biology of our blood vessels through some preventive strategies. So, can you reverse heart disease with your daily diet?
What does Reversing Heart Disease Actually Mean?
First, let’s clarify the meaning of “reversal.” There is no such thing as an overnight cure for a 50% coronary artery blockage.
True reversal is stopping the progress of the disease, stabilizing the very dangerous and volatile plaque that does not burst open and trigger a heart attack.
Can You Reverse Heart Disease?
Heart disease refers to a number of conditions affecting the heart and blood vessels, such as:
- Coronary artery disease
- Atherosclerosis (plaque buildup)
- High blood pressure
- Heart failure
- Peripheral artery disease
Most people who discuss reversing heart disease are talking about coronary artery disease, where fatty plaques build up in the arteries that carry blood to the heart.
The answer is yes. It is seen that a healthy diet can measurably help to slow or stop the progression of atherosclerosis, especially when mixed with other lifestyle modifications, and can even shrink plaques in some cases.
Intensive lifestyle changes, particularly diet changes, have been shown to:
- Slow plaque progression
- Promote better blood vessel performance
- Reduce inflammation
- Reduce bad cholesterol
- Improve blood pressure
- Improve insulin sensitivity
- Minimize risk of heart attack and stroke
The most well-known evidence is from the pioneering
Heart Trial by Dr. Dean Ornish. This study included patients with serious coronary artery disease who were put on a whole-food, plant-based diet and heart exercise, and stress management. After one year, follow-up angiograms showed actual regression of plaque in 82% of the intervention group.
A strict plant-based diet is very good, but it is not necessary to eliminate all animal products in order to achieve results. So, another PREDIMED study revealed that a high-fat Mediterranean diet lowered the likelihood of major cardiovascular events by about 30%.
These trials are undeniable proof that you can reverse heart disease if you want to change your metabolic environment.
The Best Diet for Heart Disease
You can shrink plaque and repair your arteries by reducing systemic inflammation, lowering elevated blood sugar, and reducing oxidized LDL cholesterol. The best diet for heart disease is one that eliminates processed foods and adopts a metabolic health approach.
The Mediterranean Diet Approach
The Mediterranean diet is regarded as the best diet for heart health. It emphasises fruit and vegetable intake, olive oil, and fatty fish. This method is effective because it completely changes your fat consumption to being more “anti-inflammatory” with the additional support of the monounsaturated fats and the Omega-3 fatty acids.
What it includes:
- Vegetables and Fruits ( ideally 7 to 10 servings daily)
- Beans and legumes
- Whole grains
- Extra-virgin olive oil
- Fish
- Nuts
- Seeds
- Fish and seafood
- Limited red meat
This dietary pattern has been seen to decrease the incidence of heart attack, stroke and cardiovascular deaths in many studies. These benefits are thought to be due to the balance of healthy fats, antioxidants, fiber and anti-inflammatory nutrients.
The DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet was specifically developed to lower your blood pressure without medication. This meal plan also promotes heart health in general.
It focuses on:
- Extremely low sodium intake (usually less than 2,300 mg per day)
- Fruits
- Vegetables
- Whole grains
- Lean proteins
- Low-fat dairy
- Reduced added sugars
- Very low saturated fat, red meat, sweets, and added sugars
Those on the DASH diet tend to see beneficial changes in blood pressure, cholesterol, and cardiovascular risk.
Both DASH and Mediterranean diets are very similar. This is because both focus on vegetables, whole grains, fish, legumes and healthy fats, and reduce processed foods and red meat. A combination of the two is now being suggested by many cardiologists, combining the sodium reduction benefits of DASH with the larger cardiovascular benefits of olive oil, nuts, and fish consumption as part of a Mediterranean diet.
The Ornish Reversal Protocol
If you want the most aggressive and proven diet to reduce existing plaque, the Ornish protocol diet is for you. This is a strictly whole-food, plant-based diet which is very low on fat and completely free of animal products and added oils.
It’s low in saturated fat and refined sugars, and quickly lowers LDL cholesterol.
It is very effective if used for plaque regression, although it takes a lot of discipline to follow it and is often used along with intensive stress management and exercise programs.
Please note that a strict vegan diet is not appropriate for everyone. It poses serious risks of nutrient deficiencies, especially B12, vitamin D, iron, zinc, calcium, and omega-3 fatty acids. It needs to be monitored and, in some cases, supplemented properly.
In addition, it has been found that very strict vegan diets are not any better for the heart than vegetarian diets rich in plants. This means that a less restrictive Mediterranean pattern provides the same heart protection, but is much more nutritionally complete and easier to maintain in the long term.
Intensive Lifestyle Programs
A few important clinical trials have shown that lifestyle changes that involve a very plant-rich diet, exercise, stress management, and quitting smoking can greatly help to reduce or reverse the growth of plaque in some people.
These studies point to an important fact:
It is often healthy habits rather than just diet that bring about the best cardiovascular improvement.
Foods That Are Good For Your Heart
There is no magic food that will cure heart disease. Rather, it’s the overall pattern of your eating that will make a greater impact on your cardiovascular health. Here are some of the best foods to include in a heart disease diet.
1. Eat More Fiber Every Day
Fiber is one of the most powerful nutrients for heart health. Soluble fiber helps lower bad cholesterol by binding to cholesterol in the digestive tract and removing it from the body before it can be absorbed.
In addition, high-fiber diets have been associated with reduced blood pressure and better blood sugar management, and a decrease in cardiovascular disease risk.
To get 25-38 grams of fiber per day, increase your intake of:
- Oats
- Beans
- Lentils
- Apples
- Pears
- Berries
- Broccoli
- Brussels sprouts
- Chia seeds
- Flaxseeds
2. Replace Unhealthy Fats with Healthy Fats
For many years, it was thought that all fat was harmful to the heart. Now we know that is not the case. It is the quality of fat consumed, rather than the quantity, that is more important.
You need to choose healthy fats such as:
- Extra-virgin olive oil
- Avocados
- Almonds
- Walnuts
- Pistachios
- Chia seeds
- Flaxseeds
- Fatty fish like salmon, sardines, trout, and mackerel
These foods contain healthy unsaturated fat which can help decrease inflammation, enhance cholesterol levels and promote healthy blood vessels.
3. Eat More Colorful Vegetables
Vegetables are packed with antioxidants, vitamins, minerals and plant compounds that help keep blood vessels healthy. Instead of eating the same vegetables every week, aim to eat the rainbow. You ca try to include different colors such as:
- Dark leafy greens
- Red peppers
- Purple cabbage
- Orange carrots
- Yellow squash
- Tomatoes
- Beets
One quick tip for better nutrition is to fill half the plate with vegetables. Vegetables roasted with olive oil and herbs are likely to be more flavorful and easier to enjoy on a regular basis.
Eat Fish Twice a Week
Fatty fish is one of the best food sources of omega 3 fatty acids that reduce inflammation and support heart health. You can try to consume the following types of fish for example:
- Salmon
- Sardines
- Trout
- Mackerel
- Herring
If you don’t eat fish, talk with your healthcare provider about whether an omega-3 supplement is appropriate for you.
Foods to Avoid When You have Heart Disease
To prevent plaque growth, it is necessary to actively eliminate the types of food that act to harm your blood vessels.
- Sugary drinks
- Candy
- Pastries
- Industrial seed oils such as canola, soybean, vegetable, sunflower oil
- Processed Meat such as bacon and sausage
- Fast food
- Refined white bread, pasta, or pizza dough
- Excess alcohol
- Foods high in trans fats
What Else Works With Diet?
Diet is the most important single lifestyle factor for cardiovascular health but is most effective when used in combination with other lifestyle interventions:
Physical activity. Low-intensity aerobic exercise can lower LDL, boost HDL, help control blood pressure, increase insulin sensitivity, and decrease inflammatory markers. You should do a minimum of 150 minutes of moderate exercise and strength training two times per week.
Stress management. Chronic stress can raise blood pressure, cause inflammation, unhealthy eating habits, and insomnia. You can easily manage stress by walking outdoors, deep breathing, prayer or meditation, journaling, spending time with loved ones, or Yoga.
Sleep: Getting less than 6 hours of sleep at night regularly is associated with high blood pressure, obesity, diabetes, and cardiovascular disease. You should aim for 7–9 hours of quality sleep each night.
Medication when indicated. Diet and lifestyle changes are powerful, but for those with known cardiovascular disease, very high LDL, or high cardiovascular risk based on calculation, use of the right medications (statins, blood pressure medications, aspirin if indicated) along with lifestyle modification is necessary.
Bottom Line
Medication may help bring down your cholesterol levels, but it does nothing about the hidden metabolic problem that is leading to blocked arteries.
With the right diet and lifestyle habits, you can actually manage the plaque, enhance blood flow, and change the structure of your cardiovascular system.
At Kairos Integrative Care, we accept most major insurance plans to ensure you have access to advanced cardiovascular testing, like advanced lipid panels, ApoB, and coronary calcium scans.
Whether you are in Sugar Land or anywhere across Texas, Lola, one of our integrative nurse practitioners, will create a personalized heart prevention plan to help you take back your cardiovascular health.
We serve patients in Houston, Sugar Land, and nearby areas (77046 & 77478), and accept major insurance plans, including Aetna, Ambetter, UnitedHealthcare, BCBS, Tricare, and more.
Book your appointment today!
