Being Good to Your Heart
Being Good to Your Heart
February is known as Heart Month, and unfortunately, heart disease is still
the nation's number one killer. There many factors, that determine a
person's risk to develop heart problems. Excess weight, smoking, and lack of
exercise, increase a person's risk for heart attack. Improving ones eating habits,
exercise, and supplementing with antioxidants, are essential to help reduce
the risk of heart disease.
There are two ways, to accurately test for the risk of cardiovascular problems.
The most commonly used one is, measuring blood lipids. This includes cholesterol,
and tryglycerides. It is important to determine the ratio of HDL cholesterol,
to the total cholesterol. When this ratio exceeds 4 to 1, the risk of developing
cardiovascular problems, increases substantially. For this test to be meaningful,
patients should fast for at least 10 hours, prior to being tested.
Recent research has shown, that blood lipid levels may not provide enough information
to determine those at risk.
Homocysteine, a substance used by the body to make proteins and cartilage,
may be a more meaningful measurement than cholesterol, in assessing a patient
at risk of heart disease. Mildly elevated levels of homocysteine, have been
identified as the cause of coronary heart disease, stroke, and other vascular
diseases.
When excess homocysteine enters the blood, it causes platelets to stick together.
It promotes lipid oxidation, which causes LDL cholesterol to stick to artery
walls, and promotes free radical damage to the arteries. The homocysteine theory
of cardiac risk, was first published by Dr. Kilmer McCully, in 1969. Since researchers
were focusing on cholesterol, his findings were ignored.
Research has shown, that homocysteine, is 40 times more effective than cholesterol,
in assessing cardiovascular risk.
When excess homocysteine cannot be converted into an amino acid called cysteine,
it builds up in the cells, and filters into the blood. This is when it can cause
arterial damage. The conversion of homocysteine requires adequate amounts of
nutrients like B6 and/or pyridoxal-5-phosphate, B12, and Folic Acid.
HOW TO NORMALIZE HOMOCYSTEINE
In a recent study, published in the Journal of the American Medical Association,
it was found, that women taking 800mcg of Folic Acid, 15mg of B6, and 500mcg
of B12, in addition to their dietary intake, were able to dramatically reduce
their risk for developing heart disease. This study, consisted of 80,000 nurses,
who were tracked for 14 years, beginning in 1980. The American Heart Association
said, that the findings agree with earlier research, linking low folic acid
levels, with men's increase of risk for heart disease, and other evidence, that
showed, that low levels of folic acid and B6, increase the risk of heart disease.
Another nutrient, that protects against excess homocysteine, is Dimethylglycine,
(DMG). DMG is very important in converting homocysteine into a substance called
S-adenosylmethionine (SAM). This difficult to pronounce substance, is very important
for proper liver function, bone formation, and muscle development. The amount
of DMG necessary to protect the blood vessels, has been found to be 250mg daily.
When B6, Folic Acid, B12, and DMG are found in adequate amounts, SAM is easily
made.
OTHER NUTRIENTS THAT PROTECT YOUR HEART
Hundreds of studies have shown, that anti-oxidants like beta-carotene, vitamin
E, vitamin C, vitamin A, selenium, zinc, copper, and manganese, help to reduce
the risk of heart disease, by protecting the lining of the blood vessels. Various
studies have used different amounts of these nutrients. Vitamin C has been given
in amounts from 500mg to 1500mg daily. Vitamin E has been tested in amounts
between 400 I.U. and 1200 I.U. Both beta-carotene and vitamin A have been given
in amounts from 5,000 I.U. to 25,000 I.U. daily. It appears, that these nutrients,
can be taken in amounts, that vary greatly. The amount you need, may be best
determined, by seeking out professional advice. There are many factors that
need to be considered, when determining the amount of anti-oxidants required
to protect the blood vessels. Taking the right blood tests, followed by the
correct amount of anti-oxidants, are just part of the total picture.
OTHER FACTORS THAT EFFECT CARDIOVASCULAR HEALTH
Eating fresh fruits and vegetables, lentils and legumes, for some, whole grains,
and adequate amounts of low-fat animal protein, have been found to reduce the
risk of heart disease. Olive oil, canola oil, and flaxseed oil, have been found
to be best for a healthy cardiovascular system. Another change in our thinking
about what foods are good or bad for our cardiovascular system, is the evidence,
that butter is actually healthier than margarine. The fats in margarine, are
known as trans fatty acids. These fats, contribute to artery damage. My advice
is, to use butter in place of margarine. Just go easy.
In studies reported just last year, it is believed, that diets that are high
in refined carbohydrates, may lead to cardiovascular disease, by the effects
of excess insulin on the blood vessels. Many people believe, that eating fats,
can damage the blood vessels. That is not necessarily true. Eating too much
starch like bread, potato, rice, fat-free muffins, fat free yogurt, and other
foods high in refined carbohydrates and sugar, can promote cardiovascular disease.
For most people, eating eggs and cooked cereal, are better choices for breakfast.
Eat plenty of salads, and have some low fat animal protein, at both lunch and
dinner.
Proper aerobic exercise can reduce their risk of heart disease. Before beginning
a program of aerobic exercise, you should seek the advise of your doctor, chiropractor,
or nutritionist. Once you have been checked out, a daily walk of 40 minutes,
can not only help to reduce excess weight, but it is a good workout for the
heart, and your cardiovascular system. Just like weight lifting increases the
strength of your muscles, aerobic exercise increases the strength of your heart.
Walking not only provides much benefit, but it does not stress your legs, knees,
ankles, or back like other aerobic exercises can.
Following these suggestions can: reduce your risk of developing cardiovascular
disease, help you lose and control your weight, and make you feel generally
better, both physically and mentally.
Posted
by Dr. Steven Felder
