A Healthy Heart

GUEST ARTICLE

A Healthy Heart

Heart disease is our nation’s number one killer. Americans suffer 715,000 heart attacks a year, resulting in 125,000 deaths, due to this largely preventable disease.1

Making significant lifestyle modifications, including regular exercise and dietary changes, allow people who suffer with coronary heart disease to reduce and eliminate their dependence on medications and avoid major surgeries such as heart bypass and angioplasty.

DIETARY CHANGES:

Research studies have documented that heart disease is easily and almost completely preventable (and reversible) through a diet rich in plant foods and lower in processed foods and animal products.2,3

•         Eat a high nutrient, vegetable-based diet. Green vegetables activate the body’s natural detoxification mechanisms and protect blood vessels against inflammation that can lead to atherosclerotic plaque buildup.4

•         Eat berries and pomegranates. The antioxidants in berries and pomegranates, such as anthocyanin and punicalagin, are especially effective in improving LDL cholesterol and blood pressure.5

•         Avoid refined carbohydrates. Refined carbohydrates have been found to be just as damaging to the cardiovascular system as saturated fats.6,7

•         Eat at least one ounce of raw nuts and seeds daily. Regular consumption of nuts and seeds is associated with a 35% reduction in heart disease risk.8

•         Eat beans daily. A 19-year long study found that people who eat beans at least four times a week have a 21% lower risk of heart disease than those who eat them less than once a week.9

•         Have 1 Tbsp. of ground flax seeds or chia seeds each day. These contain cardioprotective omega-3 fats, lignans, flavonoids, sterols, and fiber.10

•         Animal product consumption directly increases heart disease risk.11 I recommend animal products should only be used as condiments with a maximum of 6 ounces consumed per week for general prevention of heart disease. However, if one already has significant heart disease, a vegan nutritarian diet is best to maximize disease reversal and urgently remove risk.

EXERCISE:

•         Regular physical activity reduces the risk of coronary heart disease and diabetes by 30-50%.12

•         The heart becomes more efficient through exercise, allowing the resting heart rate to decrease. This is beneficial because a high resting heart rate is a risk factor for cardiac mortality.13,14

•         The mood-elevating and stress-reducing properties of exercise also contribute to its protective effects against heart disease. 15,16

True heart disease protection comes from achieving and maintaining normal parameters WITHOUT the need for medications. I have spent more than twenty years in clinical practice assisting patients in reversing even the most advanced cases of heart disease through superior nutrition. Medicines and surgical procedures do not compare; there is no substitute for earning superior health!

Let’s get all fathers we know free of heart disease risk and free of dependency on medication. A nutritarian diet-style lowers blood pressure, lowers cholesterol and lowers blood glucose to normal. . . .

References

1.       Mozaffarian D, Roger VL, et al: Heart Disease and Stroke Statistics–2013 Update: A Report From the American Heart Association. Circulation. 2013 Jan 1;127(1):e6-e245.

2.       Ornish D, Brown SE, Scherwitz LW, et al: Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial. Lancet 1990;336:129-133.

3.       Ornish D, Scherwitz LW, Billings JH, et al: Intensive lifestyle changes for reversal of coronary heart disease. JAMA 1998;280:2001-2007.

4.       Zakkar M, Van der Heiden K, Luong le A, et al: Activation of Nrf2 in endothelial cells protects arteries from exhibiting a proinflammatory state. Arterioscler Thromb Vasc Biol 2009;29:1851-1857.

5.       Basu A, Rhone M, Lyons TJ: Berries: emerging impact on cardiovascular health. Nutr Rev 2010;68:168-177.

6.       Jakobsen MU, Dethlefsen C, Joensen AM, et al: Intake of carbohydrates compared with intake of saturated fatty acids and risk of myocardial infarction: importance of the glycemic index. The American journal of clinical nutrition 2010;91:1764-1768.

7.       Siri-Tarino PW, Sun Q, Hu FB, et al: Saturated fat, carbohydrate, and cardiovascular disease. Am J Clin Nutr 2010;91:502-509.

8.       Kris-Etherton PM, Hu FB, Ros E, et al: The role of tree nuts and peanuts in the prevention of coronary heart disease: multiple potential mechanisms. J Nutr 2008;138:1746S-1751S.

9.       Bazzano LA, He J, Ogden LG, et al. Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study. Arch Intern Med. 2001 Nov 26;161(21):2573-8.

10.     Bassett CM, Rodriguez-Leyva D, Pierce GN: Experimental and clinical research findings on the cardiovascular benefits of consuming flaxseed. Appl Physiol Nutr Metab 2009;34:965-974.

11.     Menotti A, Kromhout D, Blackburn H, Fidanza F, Buzina R, Nissinen A. Food intake patterns and 25-year mortality from coronary heart disease: cross-cultural correlations in the Seven Countries Study. The Seven Countries Study Research Group. Eur J Epidemiol. 1999 Jul;15(6):507-

12.     Bassuk SS, Manson JE. Epidemiological evidence for the role of physical activity in reducing risk of type 2 diabetes and cardiovascular disease. J Appl Physiol 2005;99:1193-1204.

13.     Duncker DJ, Bache RJ. Regulation of coronary blood flow during exercise. Physiol Rev 2008;88:1009-1086.

14.     Verrier RL, Tan A. Heart rate, autonomic markers, and cardiac mortality. Heart Rhythm 2009;6:S68-75.

15.     Hamer M, Endrighi R, Poole L: Physical activity, stress reduction, and mood: insight into immunological mechanisms. Methods Mol Biol 2012;934:89-102.

16.     Hamer M: Psychosocial stress and  cardiovascular disease risk: the role of physical  activity. Psychosom Med 2012;74:896-903.

Joel Fuhrman

DrFuhrman.com

 

 

 

 

 

   

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