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30-Day Heart Tune-Up: A Breakthrough Medical Plan to Prevent and Reverse Heart Disease

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Follow this step-by-step program to optimize your cardiovascular health, boost your energy, slim your waistline, and heat up your sex life—all while enjoying sixty delicious recipes!
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Cardiovascular disease is America's #1 killer, and while most doctors focus on lowering cholesterol and blood pressure they are overlooking the real culprits: arterial plaque and poor gut health.

The good news is that everyone—regardless of size, genetics, gender, or age—can treat arterial plaque, improve their overall health, and prevent heart attacks and strokes with The 30-Day Heart Tune-Up. Inside, you'll discover:
  • A delicious, heart-healthy diet designed to supercharge your heart health
  • Exercises to improve circulation and strengthen your entire cardiovascular system
  • Creative and effective techniques for stress management
  • A customized supplement plan
  • Cutting-edge science on the fascinating ways the bacteria in your gut can affect the health of your heart.
This fully revised and updated edition of The 30-Day Heart Tune-Up includes the latest science on the surprising connections between your gut and your heart as well as tons of new information on reducing cardiovascular risk factors like obesity, high blood sugar, high cholesterol, and chronic inflammation through diet and exercise, it will help you get healthy—and stay healthy—for life.

ISBN-13: 9780316628181

Media Type: Paperback(Revised ed.)

Publisher: Little Brown and Company

Publication Date: 03-23-2021

Pages: 432

Product Dimensions: 5.40(w) x 8.10(h) x 1.30(d)

Steven Masley, MD, is a physician, nutritionist, trained chef, author, and the creator of the #1 health program for Public Television, 30 Days to a Younger Heart. He is a fellow with the American Heart Association and American College of Nutrition. His research focuses on the impact of lifestyle choices on brain function, heart disease, and aging. A bestselling author, he has published several books, including Ten Years Younger, The 30-Day Heart Tune-Up, Smart Fat, The Better Brain Solution, and The Mediterranean Method. His work has been seen by millions on PBS, the Discovery Channel, Today, and many other outlets.

Table of Contents

My Promise xi

Part I Getting to the heart of the matter 1

Chapter 1 The 30-Day Heart Tune-Up Breakthrough 3

Chapter 2 Truths and Myths About Cardiovascular Risk Factors 26

Chapter 3 How Young Is Your Heart? 50

Part II The 30-Day heart tune-up 75

Chapter 4 Eat Right for Your Heart 81

Chapter 5 Take Your Heart for a Spin 122

Chapter 6 De-Stress Your Heart 172

Chapter 7 Tune Up Your Heart with Revitalizing Foods and Supplements 194

Chapter 8 Balance Your Gut Microbiome 235

Chapter 9 Sexier You 257

Part III The eating plan 283

Chapter 10 Getting Started with the 30-Day Food Plan 285

Chapter 11 60 Heart-Healing Recipes 311

Breakfasts 311

Lunches 316

Snacks 322

Dinners 325

Side Dishes 354

Desserts 363

Sauces and Condiments 368

Acknowledgments 373

Appendices 377

I Body Mass index Chart 379

II Dr. Masley's Recommended Body Fat Percentage Rates 381

III Calcium Requirements 382

IV Fiber Content of Common Foods (in Grams) 386

Helpful Resources 389

References 391

Index 403