Today, I am going to tell you how to lower your heart disease risk using a comprehensive dietary and lifestyle approach.

==> Dietary Recommendations: The first step in preventing heart disease is to eat a healthy diet. First, eat more whole foods rich in phytonutrients, plant molecules that give your body the nutrients it needs.

Here are some tips:

1. To avoid blood sugar imbalances that increase heart-disease risk, eat protein with every meal, even at breakfast. 2. Use lean animal protein like fish, turkey, chicken, lamb, and vegetable protein like nuts, beans, and tofu. 3. Combine protein, fat, and carbohydrates in every meal. 4. Avoid white flour and sugar. 5. Eat at least 50 grams of fiber daily. Beans, whole grains, vegetables, nuts, seeds, and fruit all contain fiber. 6. Avoid processed junk food, including soda and juice. 7. Increase omega-3 fatty acids by eating wild salmon, sardines, herring, flaxseeds, and seaweed. 8. Reduce saturated fat and use more grass-fed or organic animal products, which contain less saturated fat. 9. Eliminate hydrogenated fat, found in margarine, shortening, processed oils, baked goods, and processed foods. 10. Use healthy oils, like olive, cold pressed sesame, and other nut oils. 11. Avoid alcohol, which increases triglycerides and fat in the liver and creates blood sugar imbalances. 12. Eat every three to four hours to keep your insulin and blood sugar normal. 13. Don’t eat three hours before bed. 14. Have a protein breakfast every day. 15. Eat two to four tablespoons of ground flaxseeds every day in salads or whole grain cereal. This can lower cholesterol by 18 percent. 16. Drink green tea. 17. Use soy foods, which can help lower cholesterol by 10 percent. 18. Eat at least eight to ten servings of colorful fruits and vegetables a day.

==> Supplements Along with a healthy diet and exercise program, supplements can dramatically affect your risk of cardiovascular disease:

1. Take a good multivitamin/mineral, plus a purified fish oil supplement containing 1,000 to 2,000 grams a day of EPA/DHA. 2. Try policosanol (10 mg to 20 mg twice a day). 3. Red rice yeast (two 600-mg capsules twice a day). 4. Plant sterols (2 grams a day). 5. Soy protein isolate shakes. 6. Fiber supplements such as PGX (Konjac fiber) — 4 before each meal with a glass of water.

==> Lifestyle and Exercise Get 30 to 45 minutes of cardiovascular exercise at least six times a week.

You may try interval training (described in “UltraMetabolism”) if you are feeling stronger. I also encourage strength training to build muscle and reduce body fat composition.

==> Stress Reduction Stress alone can cause a heart attack. It also contributes to heart disease by creating inflammation, raising your cholesterol and blood sugar, causing high blood pressure and increasing blood clotting. Reduce stress by doing regular relaxation exercises.

==> Medications Many of my patients can lower their cholesterol over 100 points by following the comprehensive program I outline above. Occasionally I recommend medications if I feel that my patient is swimming upstream genetically, or if there is significant heart disease present already.online viagra, online levitra, online cialis, online Pharma shop