New Horizon Fitness
Personal Training - for living!
Personal Training - for living!
Live a healthier, longer life!
HEART DISEASE/STROKE NS
As noted on my page dealing with the causes of heart disease and stroke, the underlying pathology of most heart attacks and strokes can be traced back to the disease of atherosclerosis and plaque formation. The disease progression is accelerated when the innermost lining of the arteries, the endothelium, becomes damaged. The body's attempt at repair becomes a rupture prone scar like mass, known as an atherosclerotic plaque. The endothelium is like your skin; when healthy it can protect you from the routine assaults of the environment. But with age and cumulative damage, harmful substances penetrate. Reduce the assaults on your endothelium and you stay protected longer. There are other manifestations of cardiovascular disease such as peripheral artery disease, microvessel disease, angina and arrhythmias. Many of the preventive strategies herein will help with these as well.
A common sense approach to arterial health is twofold, prevention and early detection of problems. Prevention and detection means are numerous and can only be briefly covered below. Fortunately, there are natural products that have actually been shown to REVERSE PLAQUE DEVELOPMENT. In general, I am focusing on diet/lifestyle and underutilized approaches to heart health. If you have cardiovascular disease, study the issue and options or you will be pushed down a one size fits all pathway. Your optimum health depends upon you being a more discriminating consumer when you discuss treatment options with your physician. The confines of a website hardly allow for comprehensive coverage, but this will point you to many useful starting points and resources.
A common sense approach to arterial health is twofold, prevention and early detection of problems. Prevention and detection means are numerous and can only be briefly covered below. Fortunately, there are natural products that have actually been shown to REVERSE PLAQUE DEVELOPMENT. In general, I am focusing on diet/lifestyle and underutilized approaches to heart health. If you have cardiovascular disease, study the issue and options or you will be pushed down a one size fits all pathway. Your optimum health depends upon you being a more discriminating consumer when you discuss treatment options with your physician. The confines of a website hardly allow for comprehensive coverage, but this will point you to many useful starting points and resources.
PREVENTIVE STRATEGIES
Black Tea - Contains a complement of polyphenols known as theaflavins. Potent anti-oxidants, they also keep blood platelets from clumping and improve circulation. Concentrated theaflavin extracts have been shown to reduce dangerous C Reactive Protein levels. Evidence is unfolding that black tea theaflavins fundamentally change the gene transcription process in ways that inhibit cancer development. Tea, green or black, hot or cold is an excellent HEALTHY replacement for the chemical concoctions that make up bottled soft drinks.
Blood Pressure Control - Part of the artery “hardening” process can be attributed to just the sheer force of the circulating blood. Higher pressures equate to more damage throughout the body. High blood pressure compounds the other damaging factors to the endothelium. Exercise and dietary interventions are proven means to reduce blood pressure. Just losing a few pounds has been shown to move mildly hypertensive people back to normal.
Dark Chocolate - The higher the cocoa content the better, chocolate contains potent antioxidants and that is just for starters. It also improves heart health by lowering blood pressure (more Nitric Oxide production) and increasi
ng insulin sensitivity, a means to avoid diabetes. Measured results have been achieved with 1/4 - 4 oz daily. Since the higher amounts add a significant amount of sugar to the diet, for therapeutic benefits you may want to consider a cocoa extract.
Eat slower, eat right - Eating is always a stressful experience from a metabolic standpoint, eating quickly releases more pro-inflammatory substances. It has been postulated that much of the French Paradox (high fat diet but less heart disease) is due to the fact they eat slowly as a cultural tradition as well as consuming a good amount of resveratrol from red wine. Apples, some berries and red wine/extracts also contain the powerful antioxidant quercetin. Eating slow is also vital to portion and weight control. Consume antioxidants before and with the main meal when they are much more effective. Focus on multicolored vegetables, berries, leafy greens, vitamins C, E, Alpha Lipoic Acid, and moderate amounts of red wine or a resveratrol supplement.
Exercise - Obviously it is one of the pillars of general health with a long list of benefits. The most direct connections to heart health is that it lowers blood pressure, increases cardiovascular capacity, improves insulin sensitivity, reduces stress and the related endothelium damaging hormones. Better cardiovascular capacity improves circulation and oxygenation throughout the body including that all important muscle, the heart itself. The increase in insulin sensitivity is key to the prevention and treatment of diabetes, an insidious disease that attacks the endothelium and dramatically increases heart disease.
Improve the Omega 3 to Omega 6 Ratio - See Omega 3 sources in General Health. Omega 3 fatty acids (FAs) reduce inflammation, improve heart rhythm and appreciably cut the incidence of sudden death from heart attacks. Higher consumption of fish oil supplements, 2-5 g per day lowers dangerous triglyceride (VLDL) levels as well. Too much Omega 6 consumption is the antagonist to the functions of Omega 3 FAs and is a particular threat to cardiovascular health. Eliminate Omega 6 rich processed foods like commercial salad dressing, margarine, many baked snacks, and learn to read the labels. Try my "TOO EZ" olive oil based dressing. Anything with soybean, cottonseed safflower or corn oil in the ingredients is high in Omega 6, even worse if it has been partially hydrogenated creating a Trans fat.
Nicotinic Acid - the high dose, 1-3 g, prescription form of the vitamin niacin, will raise the most beneficial fraction of HDL cholesterol (HDL2) and lower the most dangerous fractions of LDL, Lp(a) and dense pattern B. It will also lower triglycerides (VLDLs). If this sounds like Greek to you, it is because the common classification of cholesterol (lipoproteins) into “good” HDL or “bad” LDL is inaccurate to the point of being almost meaningless. Ask you physician for a more comprehensive test of your blood lipoproteins like the VAP (see tests). Nicotinic acid has more targeted benefits and may be a better solution than the over marketed prescription statin drugs. Even lower doses of niacin, 50 – 100 mg which are available in OTC vitamins, have favorable effects on the critical fractions of lipoproteins.
Oral Hygiene - The connection between a healthy heart and a healthy mouth is now well established. Periodontal disease is a constant source of inflammation that circulates through the bloodstream. Bacteria found in the mouth can also infect the heart. Floss daily and use fluoride-free toothpaste, another toxin you do not need to keep ingesting. The tongue harbors bacteria and should be brushed with your toothbrush or cleaned using a specialized tongue scraper. Don’t use mouthwashes that are alcohol based (increases oral cancers 900%) or contain other harsh chemical disinfectants. For example, the active ingredient in Crest Pro Health is also a toxin used in insecticides. There are recipes (Google) and pre-made natural mouthwashes that contain essential oils like thyme, peppermint, wintergreen, tea tree or oregano that kill bacteria without harming tissues. Life Extension makes a mouthwash utilizing essential oils and pomegranate extract which is antibacterial and inhibits dental plaque development.
Pomegranate - The juice is just beginning to get the favorable attention it deserves. It is a potent anti-oxidant and would be beneficial for that feature alone. More amazing is that in clinical trials, pomegranate juice has shown to reverse arterial plaque buildup. In several clinical studies, 2-8 ounces a day decreased arterial plaques as measured in the carotid artery using CIMT. Clinical trials have also demonstrated effectiveness in battling prostate cancer and high blood pressure. Preliminary but strong evidence is emerging that pomegranate juice could play a role in fighting osteoarthritis and Alzheimer’s disease. If you buy in juice form, regular or concentrate, make sure pomegranate is the primary ingredient. Life Extension makes an supplement combining pomegranate, cocoa and a melon extract, superoxide dismutase (SOD) which is another plaque destroyer.
Miscellaneous - As covered in the General Health page, Berries, Magnesium, Green Leafy vegetables, and Olive Oil include benefits particular to heart health. If you don’t eat enough of these foods, consider supplementation to fill the gaps.
Black Tea - Contains a complement of polyphenols known as theaflavins. Potent anti-oxidants, they also keep blood platelets from clumping and improve circulation. Concentrated theaflavin extracts have been shown to reduce dangerous C Reactive Protein levels. Evidence is unfolding that black tea theaflavins fundamentally change the gene transcription process in ways that inhibit cancer development. Tea, green or black, hot or cold is an excellent HEALTHY replacement for the chemical concoctions that make up bottled soft drinks.
Blood Pressure Control - Part of the artery “hardening” process can be attributed to just the sheer force of the circulating blood. Higher pressures equate to more damage throughout the body. High blood pressure compounds the other damaging factors to the endothelium. Exercise and dietary interventions are proven means to reduce blood pressure. Just losing a few pounds has been shown to move mildly hypertensive people back to normal.
Dark Chocolate - The higher the cocoa content the better, chocolate contains potent antioxidants and that is just for starters. It also improves heart health by lowering blood pressure (more Nitric Oxide production) and increasi
ng insulin sensitivity, a means to avoid diabetes. Measured results have been achieved with 1/4 - 4 oz daily. Since the higher amounts add a significant amount of sugar to the diet, for therapeutic benefits you may want to consider a cocoa extract. Eat slower, eat right - Eating is always a stressful experience from a metabolic standpoint, eating quickly releases more pro-inflammatory substances. It has been postulated that much of the French Paradox (high fat diet but less heart disease) is due to the fact they eat slowly as a cultural tradition as well as consuming a good amount of resveratrol from red wine. Apples, some berries and red wine/extracts also contain the powerful antioxidant quercetin. Eating slow is also vital to portion and weight control. Consume antioxidants before and with the main meal when they are much more effective. Focus on multicolored vegetables, berries, leafy greens, vitamins C, E, Alpha Lipoic Acid, and moderate amounts of red wine or a resveratrol supplement.
Exercise - Obviously it is one of the pillars of general health with a long list of benefits. The most direct connections to heart health is that it lowers blood pressure, increases cardiovascular capacity, improves insulin sensitivity, reduces stress and the related endothelium damaging hormones. Better cardiovascular capacity improves circulation and oxygenation throughout the body including that all important muscle, the heart itself. The increase in insulin sensitivity is key to the prevention and treatment of diabetes, an insidious disease that attacks the endothelium and dramatically increases heart disease.
Improve the Omega 3 to Omega 6 Ratio - See Omega 3 sources in General Health. Omega 3 fatty acids (FAs) reduce inflammation, improve heart rhythm and appreciably cut the incidence of sudden death from heart attacks. Higher consumption of fish oil supplements, 2-5 g per day lowers dangerous triglyceride (VLDL) levels as well. Too much Omega 6 consumption is the antagonist to the functions of Omega 3 FAs and is a particular threat to cardiovascular health. Eliminate Omega 6 rich processed foods like commercial salad dressing, margarine, many baked snacks, and learn to read the labels. Try my "TOO EZ" olive oil based dressing. Anything with soybean, cottonseed safflower or corn oil in the ingredients is high in Omega 6, even worse if it has been partially hydrogenated creating a Trans fat.
Nicotinic Acid - the high dose, 1-3 g, prescription form of the vitamin niacin, will raise the most beneficial fraction of HDL cholesterol (HDL2) and lower the most dangerous fractions of LDL, Lp(a) and dense pattern B. It will also lower triglycerides (VLDLs). If this sounds like Greek to you, it is because the common classification of cholesterol (lipoproteins) into “good” HDL or “bad” LDL is inaccurate to the point of being almost meaningless. Ask you physician for a more comprehensive test of your blood lipoproteins like the VAP (see tests). Nicotinic acid has more targeted benefits and may be a better solution than the over marketed prescription statin drugs. Even lower doses of niacin, 50 – 100 mg which are available in OTC vitamins, have favorable effects on the critical fractions of lipoproteins.
Oral Hygiene - The connection between a healthy heart and a healthy mouth is now well established. Periodontal disease is a constant source of inflammation that circulates through the bloodstream. Bacteria found in the mouth can also infect the heart. Floss daily and use fluoride-free toothpaste, another toxin you do not need to keep ingesting. The tongue harbors bacteria and should be brushed with your toothbrush or cleaned using a specialized tongue scraper. Don’t use mouthwashes that are alcohol based (increases oral cancers 900%) or contain other harsh chemical disinfectants. For example, the active ingredient in Crest Pro Health is also a toxin used in insecticides. There are recipes (Google) and pre-made natural mouthwashes that contain essential oils like thyme, peppermint, wintergreen, tea tree or oregano that kill bacteria without harming tissues. Life Extension makes a mouthwash utilizing essential oils and pomegranate extract which is antibacterial and inhibits dental plaque development.
Pomegranate - The juice is just beginning to get the favorable attention it deserves. It is a potent anti-oxidant and would be beneficial for that feature alone. More amazing is that in clinical trials, pomegranate juice has shown to reverse arterial plaque buildup. In several clinical studies, 2-8 ounces a day decreased arterial plaques as measured in the carotid artery using CIMT. Clinical trials have also demonstrated effectiveness in battling prostate cancer and high blood pressure. Preliminary but strong evidence is emerging that pomegranate juice could play a role in fighting osteoarthritis and Alzheimer’s disease. If you buy in juice form, regular or concentrate, make sure pomegranate is the primary ingredient. Life Extension makes an supplement combining pomegranate, cocoa and a melon extract, superoxide dismutase (SOD) which is another plaque destroyer.
Miscellaneous - As covered in the General Health page, Berries, Magnesium, Green Leafy vegetables, and Olive Oil include benefits particular to heart health. If you don’t eat enough of these foods, consider supplementation to fill the gaps.
NATURAL SOLUTIONS
Whenever you see this picture, that page is focused on the natural food, supplements and lifestyle choices that promote general health, delay disease development and/or slow aging. Some of these nutraceuticals (food extracts with medicinal effects) are used by practicing physicians as an adjunct to conventional medicine once disease is present. The Natural Solutions pages are a companion to many Library topics, all gathered on this page for convenience.
EARLY DETECTION
The tests below offer some early assessments of the state of your heart health, but are not all inclusive protocols for any individual. Medicare covers the PLAC test, but that and others may not be covered by all insurance plans, so it is best to check with your provider. The blood tests can be purchased outright through independent labs or Life Extension Foundation for less than $150 dollars, but contact me for discount availability. CIMT testing is often offered through mobile, independent testing units and usually can be purchased outright for about the same amount of money.
Carotid Inta Media Thickness Test (CIMT). This uses non-invasive ultrasound equipment to measure the thickness of the carotid (neck) artery. A measurement of this key artery will give you a good indication of overall arterial health, plaque development rarely happens in isolation. It is important to remember that a major artery does not have to be mostly or completely blocked (occluded) to cause a problem. Plaque rupture, clot development and breakaway embolisms cause heart attacks or stroke frequently when arteries are just ¼ occluded. Anchor Tim Russert was being treated for high cholesterol, exercising and had a stress test shortly before a fatal embolism blocked a key artery causing his death.
PLAC Blood Test. This blood test is relatively new (as of 2009) and helps detects unstable atherosclerotic plaques BEFORE they rupture. These plaque ruptures cause about 2/3 of the heart attacks and strokes, well before the artery closes down to the point where you might notice symptoms or detect it through a stress test. Some plaque develop occurs over time in everyone; it's the composition and structure of the fibrous cap determines if it is stable. The PLAC blood test detects elevated levels of an enzyme that originates in inflamed, unstable plaques. A high PLAC reading combined with other risk factors such as elevated blood pressure is highly predictive of stroke and heart attacks.
Vertical Auto Profile (VAP) Cholesterol Testing. Routine cholesterol testing is an extraordinarily inaccurate means to assess risk; 65% of patients having a heart attack have “normal” levels of HDL and LDL cholesterol. Cholesterol testing is actually a count by size of lipoproteins, the natural “packages” that carry cholesterol, triglycerides and proteins around the bloodstream. Experience showed that total cholesterol counts were meaningless, so researchers began dividing lipoproteins into the categories of bad Low Density Lipoproteins (LDL) and good High Density Lipoproteins (HDL). The inaccuracy continues because within both the LDL and HDL groupings, there are very distinct sub-fractions. In short, there is good “bad” cholesterol and bad and better “good” cholesterol. The VAP test will sort out the lipoproteins into meaningful categories and also assess other inflammatory risk factors. Included in Forbes.com's list of "Ten Ways to Live Longer" and named one of "Five Tests Worth Paying For" by the Wall Street Journal
REFERENCES AND FURTHER READING:
Aviram M. “Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation”. Clin Nutr. 2004:23(3):423-33
De Lorgeril Michael. “Mediterranean Diet, Traditional Risk Factors, and the Rate of Cardiovascular Complications After Myocardial Infarction : Final Report of the Lyon Diet Heart Study”. Circulation 1999;999:779-785
Duffy SJ. “Short- and long-term black tea consumption reverses endothelial dysfunction in patients with coronary artery disease". Circulation. 2001; 104:151-6
Federation of American Societies for Experimental Biology. "Inflamed Gums Linked To Heart Disease." Science Daily, 20 December 2008.
Giuseppe Romina. Regular Consumption of Dark Chocolate Is Associated with Low Serum Concentrations of C-Reactive Protein in a Healthy Italian Population”. J Nutr 2008;138:1939-45.
Goldberg Anne. “ Multiple-Dose Efficacy and Safety of an Extended-Release Form of Niacin in the Management of Hyperlipidemia.” Am J of Cardio 2000;85;1100-1105.
Grassi Davide. “Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons”. Am J Clin Nutr 2005;81:611-4.
Sinatra Stephen. Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late. Hoboken NJ: John Wiley & Sons, 2007.
Steptoe Andrew. “The effects of chronic tea intake on platelet activation and inflammation: a double-blind placebo controlled trial.” Atherosclerosis 2007;193(2):277-82.
De Lorgeril Michael. “Mediterranean Diet, Traditional Risk Factors, and the Rate of Cardiovascular Complications After Myocardial Infarction : Final Report of the Lyon Diet Heart Study”. Circulation 1999;999:779-785
Duffy SJ. “Short- and long-term black tea consumption reverses endothelial dysfunction in patients with coronary artery disease". Circulation. 2001; 104:151-6
Federation of American Societies for Experimental Biology. "Inflamed Gums Linked To Heart Disease." Science Daily, 20 December 2008.
Giuseppe Romina. Regular Consumption of Dark Chocolate Is Associated with Low Serum Concentrations of C-Reactive Protein in a Healthy Italian Population”. J Nutr 2008;138:1939-45.
Goldberg Anne. “ Multiple-Dose Efficacy and Safety of an Extended-Release Form of Niacin in the Management of Hyperlipidemia.” Am J of Cardio 2000;85;1100-1105.
Grassi Davide. “Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons”. Am J Clin Nutr 2005;81:611-4.
Sinatra Stephen. Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late. Hoboken NJ: John Wiley & Sons, 2007.
Steptoe Andrew. “The effects of chronic tea intake on platelet activation and inflammation: a double-blind placebo controlled trial.” Atherosclerosis 2007;193(2):277-82.
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Stress Management. Unmanaged stress causes a cascade of the stress (fight or flight) hormones, cortisol, epinephrine and norepinephrine. We are built to handle short periods of stress for which we have built in feedback and recovery mechanisms. But chronic stress leads to chronic higher levels of these hormones which trigger over-production of inflammatory substances (cytokines and prostaglandins). “Burning out” is an apt description of what happens inside when we don’t minimize this inflammatory response. Positive psychology offers an evidence based approach to managing stress and increasing happiness.
