Reverse Your Heart Disease in 28 Days

Over 20 years ago, Dr. Dean Ornish, Founder and President of the nonprofit Preventive Medicine Research Institute and Clinical Professor of Medicine at the University of California, San Francisco, made the discovery that you could actually reverse heart disease by adopting a heart-healthy 4-step regimen. To purchase your copy of The Spectrum, click here.

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2. Reduce Inflammation of the Artery Walls            

Exercise your arteries. Exercise helps to strip away the irritating materials that contribute to artery ruptures. Start with 30 minutes throughout your day. You don't necessarily have to do all 30 minutes at once with a trip to the gym, though working up a sweat is encouraged. You can exercise by making simple modifications to your daily routine. Walk more. Take the stairs. Park your car further away from the entrance. Play with your kids or grandkids.

3. Stop the Heart from Spasming and Make the Arteries More Elastic

Change your arteries to change your heart. Take up to one hour a day to meditate or to engage in meditative exercises, like yoga. Calming yourself and taking control of your stress will actually serve to relax the arteries and reduce the buildup of blockages in them.

4. Open Your Heart

Involve your family and friends; their support will reinforce your efforts. Love and support are powerful factors in healing heart disease. For his book "Love &Survival," Dr. Ornish surveyed hundreds of studies showing that people who feel loved and supported are many times less likely to get sick and die prematurely than those who are lonely and depressed. Open your eyes to a new approach to wellness and open up your arteries.

When you make these lifestyle changes, you're likely to feel so much better so quickly, it reframes the reason for making these changes, as explained in Dr. Ornish's "The Spectrum," from the "fear of dying" to the  "joy of living." Remember that it's less about sacrifice as it is more about achieving a rewarding and sustainable new healthy lifestyle for the long haul.

To learn more about heart disease, visit Dr. Ornish's Preventative Medicine Research Institute and the American Heart Association .