Question: Diet To Reverse Fat In Arteries

April 18, 2010
I'm on the verge for a heart attack if I don't change my habits. I have hypertension, high cholesterol, high blood sugar and I want to learn how to eat to reverse these health issues without medication.



Curt's picture

Eat real food...not processed, manufactured food like substances. Stop eating high fat, high cholesterol and sugar filled junk. No red meat, no pork, no potatoes or chicken, white meat only. Whole grains. Cut out dairy and replace it with soy. Silk Lite Vanila Soy Milk is really good and is cholesterol free. Other soy products taste good too. Eat seafood, fruit and vegetables...lots of fruit and vegetables. Treat protein as a side dish and vegetables as a main dish. Eat mostly plants. Don't eat between meals or any desserts. Don't drink or otherwise. EXERCISE AT LEAST 1 HOUR A DAY. Exercise that takes your heart rate above 120 bpm. Brisk walking, bike riding, treadmill...ANYTHING. Good Luck!!

Chris Paulk's picture

Diana, the first thing I would do is make sure you are under the supervision of a doctor. The good news is that, your conditions are completely reversable with some effort and determination, and not only will you feel better, but you will find that you're emotionally happier. Check with your local hospital or doctor to see if they have a dietitian who can advise you and come up with some menus, recipes and a plan of action and emotional support. Tie into your local farmers market, for advise and great recipes and fresh, fresh food.
Curtis has some good advise above.
Educate yourself, by reading good advise from place like the Mayo Clinic and look for recipes that feature low fat, real food, lots of fresh vegetables and fruits and re-teach yourself to cook.
Concentrate on fish, leafy green vegetables (both raw and cooked), fresh local produce that is in season , lean cuts of meat and healthy oils. Remove virtually all the processed sugar and food from your house and replace it with bright and beautiful tomatoes, peppers, tangerines and bananas. Start reading the labels on the food you buy and concentrate on the foods without sugars and additives that you don't even recognize.
Learn to eat steamed vegetables rather than sauteed in butter or fried. They can still be incredibly flavorful, by adding a little flavored vinegar (orange muscat or raspberry vinegar-just a touch) or sprinkling them with a little fresh lemon, lime or orange juice.
It's early spring, so time to get out and enjoy some fresh air and mild exercise- start by having a brisk walk 3 times a day and build from there.
Good Luck!

Dreama Wetherell's picture

Thank you both, for taking the time to answer Diana's question. Your answers are going help her and others who will follow the guidelines that you've set forth. Information gives power to change our diets and our lifestyles, hopefully to live a fuller and richer life.

Julia Corbett's picture

Sounds like you are beginning to listen to your body, that's great! I would begin by visiting a local Naturopathic doctor, this may direct you towards healthier eating habits or other causal elements in your lifestyle.

It is in your best interest to start adding the most mineral rich foods possible into your diet, like fresh fruits and veggies. I would advise a magnesium supplement (check with doctor first though) which is largely neglected by the general diet these days. Magnesium is great for heart health! is the best one out there.

Raw fats, in my opinion, are essential to the diet, and most don't get it in this form. Coconut oil, raw butter, and virgin olive oils could be a great addition to your diet, while reducing the amount of cooked animal fats.

One more thing that is beginning to have a greater presence, and is essential for all of us, are probiotics. Talking this in pill form is okay, also eating fermented foods like raw saurkraut and keifir are great, but make sure they are raw, otherwise the good bacteria may not survive.

Hope this info helps, and keep up the search for Health!