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Change Your Diet, Supplement Wisely, Lose Weight, Get More
Exercise, Avoid Tobacco Smoke, and You're Likely to Live Longer and
Better
The Doctor
Says... | Major and Contributing Risk
Factors | Eat As If Your Life Depended On
It | Conclusion | References
Home
You are what you eat. If
you consume risk-increasing foods and beverages, your overall risk of cardiovascular disease increases. Risk-increasing consumption patterns
include "junk" food (high in sugar and saturated fat), alcohol, caffeine,
tobacco, pollutants, carcinogens, and free-radical-forming
substances and processes (ultraviolet rays from the sun, stress, etc.). The
result is increasing risk of cardiovascular disease with every year that
passes.
It's also true that you aren't what you don't
eat. If you neglect to consume risk-reducing foods and fail to practice
healthy behaviors, then your overall likelihood of cardiovascular health
decreases. Risk-reducing consumption patterns include "healthy" foods in
moderate portions, ample antioxidants, and
adequate supplements (vitamins, minerals, amino acids,
hormones and hormone
releasers), coupled with regular exercise, adequate rest and relaxation, and
emotional wellness. The result is the probable dramatic increase in the quantity
of life (measured in added decades) and in overall quality of life.
The
choice is yours.
The Doctor Says It's Going to Kill You, But Doesn't Say
When
Leading Causes of Death. Heart Disease is
America's Number 1 Killer. But it's not a single killer, stalking its victims
one by one. Heart Disease is part of a gang of killers, including improper
nutrition, obesity, high blood pressure, unhealthy cholesterol profiles, and
physical inactivity. This gang may pick heart disease to take out an individual
or the same gang may use cancer to make the hit. It doesn't really matter
because the gang has learned how to beat the system: the immune system, the cell metabolism system,
and the free-radical-damage repair system. But you can fight back. In fact, you can arrest the
risk-factors before they commit their capital crimes.
Interrelated Health
Factors. All your body's systems, organs, and tissues are aspects of
your whole body system of health. The expression of disease may be cancer or
cardiovascular disease or something else, but the underlying contributing
factors are the same: less than optimal health and compromised capacity for the
preventing the onset and progression of diseases. Interestingly, in the table
below, over half of the health factors (indicated by hearts) are
dietary.
Table of Interrelated Factors that
Cause Cardiovascular Disease
[adapted and expanded from:
2]
|
Health Factor |
Inadequate
Nutrients in Body |
Obesity |
Arthero-
sclerosis |
Hyper-
tension |
Elevated LDL
Cholesterol |
|
Age-Related Increased Risk |
|
|
|
|
|
|
Heredity-Related Increased Risk |
|
|
|
|
|
|
Eating the Wrong Foods* |
|
|
|
|
|
|
Eating/Drinking in Excess* |
|
|
|
|
|
|
Sedentary Lifestyle (No Exercise) |
|
|
|
|
|
|
Stress* |
|
|
|
|
|
|
Adult-Onset Diabetes |
|
|
|
|
|
|
Smoking* |
|
|
|
|
|
|
High Salt Intake |
|
|
|
|
|
|
High Total Fat Intake* |
|
|
|
|
|
|
High Saturated Fat Intake* |
|
|
|
|
|
|
Hydrogenated Fat / Trans-Fatty Acids Intake* |
|
|
|
|
|
|
High Cholesterol Intake* |
|
|
|
|
|
|
* Additional nutrients are required to prevent or reduce the effects of the
free-radicals associated with this
factor. |
Summary. When you
fight cardiovascular disease by taking pro-active, self-actualizing steps,
simultaneously you will almost certainly achieve reduced risk of all types of
diseases and unhealthy conditions, such that you are far more likely to live
long and well.
And Now Some Important Information from the American Heart
Association
Extensive clinical and statistical studies have identified
"major" risk factors and "contributing" risk factors that lead to coronary heart
disease (heart attack) and stroke. The risk
factors are: [3]
Heredity -- offspring of parents and
grandparents with cardiovascular disease are more likely to have heart attacks
and strokes.
Men -- men are more likely than women to
have heart attacks and have heart attacks at younger ages.
Increasing Age -- 4 out of 5 people who
die of heart attack are over 65 years of age.
Physical Inactivity -- regular aerobic exercise plays a significant role in preventing heart and blood
vessel disease. Even modest levels of low-intensity exercise is beneficial if
done regularly over the long term. Exercise also helps prevent of control blood
cholesterol,
high blood
pressure, atherosclerosis, etc.
Cigarette / Tobacco Smoke -- smokers have
more than twice the risk of heart attack as nonsmokers, and the risk of sudden
cardiac death is between two and four times the risk faced by nonsmokers.
High Blood Cholesterol Levels -- higher
LDL ("bad") cholesterol correlates with increased risk of
heart disease.
High Blood Pressure -- the extra burden on
the heart causes the heart to enlarge and weaken.
Obesity -- the extra weight causes a
strain on the heart; obesity leads to
diabetes, high blood pressure, etc.
Diabetes Mellitus -- 80 percent of people
with diabetes die of some
form of heart or blood vessel disease.
Stress -- a potentially significant risk
factor, particular in conjunction with one or more other risk factors.
Eat As If Your Life Depended On
It
Start with a
Healthy Diet. First of all, eat modestly; until the discomfort of
hunger ceases, and long before the discomfort of overfeeding. Secondly, eat
wisely: mostly vegetables and fruits. The best vegetables for promoting
cardiovascular health are broccoli, cabbage, carrots, spinach, onions, garlic,
and tomatoes. The best fruits are oranges, grapefruits, grapes, cranberries,
strawberries, blueberries, and raspberries. To promote cardiovascular health,
vegetables and fruits should be eaten uncooked, so that their vitamins and fiber
are intact. Heart-healthy meats include broiled fish and skinless chicken. On a
macronutrient level, strive to eat more carbohydrates and protein, and less fat,
particularly saturated fats such as food cooked in oil (french fries, fried
foods, etc.).
On the list of foods to avoid, try to eliminate all dietary
sources of sodium (salt, "fast foods," diet soda drinks, MSG, baking soda,
canned vegetables, commercially prepared packaged foods, foods with
preservatives, etc.). [3, 4, 5]
Exercise Regularly and
Sensibly. Regular physical exercise strengthens the cardiovascular
system, reduces hypertension, improves blood cholesterol profile, and fights
atherosclerosis. In addition, regular exercise reduces the risk of obesity,
which in turn reduces the risk of diabetes and other conditions that are related
to increased risk of heart disease. For individuals who are out of shape, ease
into a regular exercise program and avoid gross overexertion, because the sudden
physical taxation on the heart could be catastrophic. Instead, start with less
vigorous exercise routines, like pushing away from the dinner table before
overeating, low-impact aerobic exercise, half-hour daily walks,
etc.
Remember: exercise is not a one-time fix to the problem, but part of
the transformation from a sedentary lifestyle to a healthy active
lifestyle.
The Extra Edge of Supplements. To give your
body a competitive edge in reducing the risk of cardiovascular disease, consider
the value of supplementing key vitamins, minerals, amino acids, hormones, and
hormone releasers. [4, 5, 6, 7, 8, 9]
VITAMINS
- Vitamin
E strengthens the immune system
and heart muscle, improves circulation, reduces risk of clots (preventing
thrombosis: blot clot blocking a blood vessel), destroys free
radicals.
- Vitamin
C important in treating
cardiovascular disease.
- Vitamins
B6, B12,
and Folic Acid deficiency has been linked to heart disease, particularly
blocked arteries.
ADDITIONAL ANTIOXIDANTS
- Alpha Lipoic
Acid reduces risks of heart
attack, lowers LDL cholesterol.
- Beta
Carotene reduces risks of heart
attack and stroke.
- CoQ10 promotes heart function, reduces risk of heart failure,
reduces high blood pressure, speeds recovery from bypass surgery, reduces risk
of heart attack, and prevents recurrences of heart attack.
- Grape Seed improves vein and
capillary circulation, and lowers cholesterol.
MINERALS
- Chromium Picolinate fights atherosclerosis, lowers
triglycerides, and improves blood cholesterol profile.
- Magnesium contributes to proper functioning of heart muscle, keeps
heartbeats normal, reduces angina.
HORMONES, RELEASERS, AND AMINO
ACIDS
- DHEA
prevents unwanted blood clots, controls insulin, destroys free radicals, and
helps reduce body fat.
- L-Carnitine reduces fat and triglycerides in the blood, increases
oxygen uptake and stress tolerance.
- Human Growth
Hormone (HGH)
plays a potentially significant role in strengthening heart muscle, reducing
atherosclerosis, and fighting obesity. Effective HGH releasers include Arginine, Arginine/Ornithine, L-Arginine, L-Glutamine, L-Lysine, L-Ornithine, Niacinamide, GABA, and OKG.
Conclusion
Every minute, someone in the United States dies of a heart
attack. [4] An estimated 25 percent of people who have heart attacks have no
previous symptoms of heart trouble.
Although listed as the 14th leading
cause of death in the U.S.A. [1], atherosclerosis (also
called hardening of the arteries) is responsible for most of deaths attributed
to heart attacks. [4]
Cardiovascular disease is NOT an
inevitable consequence of aging. Though proper nutrition, prudent
supplementation, adequate exercise, and avoidance of risk-related factors
(tobacco products, obesity, etc.), individuals in their upper decades can reduce
the risk of cardiovascular disease to the levels of youthful men and
women.
References
[1] U.S. Government's Centers for Disease Control (CDC),
Monthly Vital Statistics Report, 1993;42:2 as cited in Colgan,
Michael, Ph.D. "Stop Aging: Part II," All Natural Muscular Development
Magazine, March 1998, page 200.
[2] Ley, Beth M. and Ash, M.D., Richard
N., DHEA: Unlocking the Secrets to the Fountain of Youth (Aliso Viejo,
CA: 1997, BL Publications), Second Edition, page 78. ISBN 0-9642703-8-2
[3]
American Heart Association website at
http://www.amhrt.org/Heart_and_Stroke_A_Z_Guide/riskfact.html
[4] Balch,
M.D., James F., and Balch, C.N.C, Phyllis A., Prescription for Nutritional
Healing Second Edition (Garden City Park, NY: 1997, Avery Publishing Group),
page 187-190. ISBN 0-89529-727-2
[5] Carper, Jean, Stop Aging Now!
(New York: 1995, HarperPerennial, a division of HarperCollin Publishers), pages
41-43, 51, 61-62, 66, 74, 114. ISBN 0-06-018355-1
[6] Klatz, D.O., Ronald and
Goldman, D.O., Robert, Stopping the Clock (New Canaan, Connecticut: Keats
Publishing, Inc., 1996), pages 117, 126, 136-139, 165. ISBN:
0-87983-717-9
[7] Whitaker, M.D., Julian, Dr. Whitaker's Guide to Natural
Healing (Rocklin, California: Prima Publishing, 1996), pages 189-202,
260-263. ISBN 1-55958-495-5
[8] Le Vert, Suzanne, HGH: The Promise of
Eternal Youth (New York: 1997, Avon Books), pages 108-127. ISBN:
0-380-78885-3
[9] Murray, N.D., Michael T., Encyclopedia of Nutritional
Supplements (Rocklin, California: 1996, Prima Publishing), pages 259, 287,
297-302, 326-327. ISBN 0-7615-0410-9
[10] Regelson, M.D., William and Colman,
Carol, The Super-Hormone Promise (New York: 1996, Simon & Schuster),
pages 73-81, 214-215. ISBN: 0-684-83011-6
Article from the Vitality
Research Institute
Vitality Research Institute is dedicated to empowering people through education, by developing,
documenting, and disseminating research findings on the timely subjects of
anti-aging, human life longevity, nutrition-based vitality enhancement, and the
vitality health sciences.
The information provided by Vitality
Research Institute is intended to
educate and enlighten and is not intended nor should it be utilized as medical
advice; each individual's specific health situation is unique, and individuals
should seek the advice of a health care professional in matters related to his
or her health and well-being.
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Diabetes
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2 out of 3
Diabetics
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"We are urging health care
providers to talk to their patients about the link between diabetes,
heart
disease and stroke. "...
The American Diabetes
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