Steps for a Healthy Heart

We probably don’t think too much heart disease in our busy day-to- day lives, but it is one of the leading cause of death for both women and men in the United States. Over 60 million Americans currently suffer from the disease. (Source: Alternative Medicine.)  It is unfortunate that it is thought to be a “man’s disease,” as the same number of men and women die each year of heart disease.  In a 2005 survey, 36% of women did not identify themselves to be at risk. (Source: www.cdc.gov.)  Heart health became front and center in my life this fall after being hospitalized for four days due to a virus that affected my heart.  Luckily, all the tests showed my heart is quite healthy, but in regards to our health I feel that prevention is always best!

 There are some easy steps to take to live a more heart-healthy lifestyle. The Centers for Disease Control and Prevention stated that in 2010, coronary heart disease alone was projected to cost the United States $108.9 billion. (Source: www.cdc.gov.) The American Heart Association has designed a program called Life’s Simple 7 with the goal of improved health by educating the public on best to live a more healthy life. 

The seven points they developed include:  Get Active, Eat Better, Lose Weight, Stop Smoking, Control Cholesterol, Manage Blood Pressure, and Reduce Blood Sugar.  There is even a test you can take to see how well you are doing at protecting your heart!  (Source: https://mylifecheck.heart.org/) You can read more about their recommendations on their site at www.mylifecheck.heart.org.  

 According to studies cited by the authors of Alternative Medicine – The Definitive Guide, eighty-five percent of all heart disease is caused by vulnerable plaque, which unfortunately cannot usually be detected by conventional cardiovascular diagnostic tests.  They recommend that to effectively screen for vulnerable plaque, ultra-high-speed magnetic resonance imagining (MRI) may be required.  Don’t feel you need to run out and get an MRI, but if you are at a risk for heart disease, keep this tool in mind.  The authors also recommend that people at risk should also be screened for infectious agents, as well as oxidized cholesterol, fibrinogen and homocysteine levels, and free-radical damage.  These are all tests you can discuss with your doctor.  (Source: Alternative Medicine.)

 As far as diet changes or additions, try to make sure you eat organically as much as possible as organic foods are free of pesticides, herbicides, steroids, and antibiotics. Also increase your fiber intake with leafy green vegetables, fresh raw fruits, and psyllium. I could write pages upon pages about the benefits of monounsaturated oils such as olive oil, omega-3 oils such as fish oil and flaxseed oil, and omega-6 oils such as borage oil and evening primrose oil. Try to avoid processed foods as much as possible.  I absolutely promise you will start to feel better the cleaner your food is.  One trick I taught my six-year old is to look at the number of ingredients listed.  If there is a long list of ingredients, especially ones you can’t even pronounce – it is probably heavily processed! 

 Some nutritional supplements known to improve cardiovascular conditions include: beta carotene; vitamins B3 (niacin), B6, B12, C, and E; folic acid; the minerals calcium, chromium, magnesium, potassium, and selenium; the amino acids L-arginine, L-taurine, and L-carnitine; coenzyme Q10; and pycnogenol. (Source: Alternative Medicine.)  A good multivitamin can provide many of these nutrients listed above. It would be best to work with a health provider to determine the best amounts to take for your body! 

 Though heart disease causes half of all deaths in the United States, many health professionals feel that it is one of the most preventable chronic degenerative diseases.  Heart-healthy steps include making healthy dietary changes, exercise, stress reduction and nutritional supplementation.  Little changes can be made daily and always talk with your health provider if you have questions or concerns.

References:

 1.  Goldberg, Burton., Trivieri, Larry, and Anderson, John., Alternative Medicine- The Definitive Guide. Second Edition. Celestial Arts.

 2.  Centers for Disease Control and Prevention.  CDC – DHDSP – Fact Sheets – Women and Heart Disease Fact Sheet.  www.cdc.gov

 3.  The American Heart Association. Life’s Simple 7 Sheet. https://mylifecheck.heart.org/

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