3 Pill-Free Ways to Reduce Your Risk of Heart Disease, Pt 1 (3:47)
If you have heart disease and are not in need of emergency surgery, such as bypass, angioplasty or stent placement, you can reverse your heart disease by eliminating the behaviors that have contributed to your condition, and picking up healthy new habits. You may need what Dr. Ornish calls a "pound of cure" (as opposed to an "ounce of prevention"). This means making big — and sustainable — changes to your diet, exercise routine and approach to stress management. Start getting better today with Dr. Ornish's 4-step plan to reverse your heart disease in 28 days. Click here to read an excerpt from Dr. Ornish's book, The Spectrum, A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health, with recipes by chef Art Smith, Oprah Winfrey's one-time personal chef. If followed correctly, you may reduce the plaque clinging to your artery walls and begin undoing decades of damage. For those who don't have heart disease, there is a wide spectrum of preventive choices you can make to live healthily.
1. Get the Plaque Out of Your Arteries
Trim the fat and overhaul your diet. Under the Reversal Diet, only 10% of your diet comes from fat; 15-20% comes from protein; and 70-75% comes from complex carbohydrates. Your body can start to heal once you stop doing what's causing the problem in the first place; if you stop consuming the food that contributed to the blockages in your arteries, your body will have a better chance of rebooting and recovering. Incorporate heart-healthy foods into your diet that contain protective and preventive nutrients. A plant-based diet of fruits, vegetables, whole grains, legumes and soy products in their natural, unrefined forms not only helps to reverse heart disease, but also possesses anti-cancer and anti-aging properties.
Life-Saving One-Month Food Plan
- Oatmeal with dried cranberries
- 4oz. of natural vegetable or fruit juice
Eating oatmeal is a great non-fat way to get your complex carbohydrates.
- Non-fat granola bar
- One cup of tea; green tea, without milk or sugar, is ideal
- Stir-fried veggies with low-sodium teriyaki sauce and brown rice
- Green salad with edamame, chickpeas, beans and fat-free raspberry dressing, and one whole wheat roll
A lunch like this provides plenty of protein, from non-animal sources.
- Tacos: black beans, brown rice, fat-free sour cream, fat-free cheese and salsa; corn tortillas
These tacos are low in fat and high in protein.
- Hummus with assorted dipping vegetables
Click here to get Reversal Diet recipes from chef Art Smith.