– by Dr. Marita Schauch –
Heart Disease and Stroke are two of the three leading causes of death in Canada. Every seven minutes in Canada, someone dies of heart disease or stroke (Stats Canada, 2011). Heart disease and stroke come with a hefty price tag: both cost the Canadian economy more than $20.9 billion every year in physician services, hospital costs, lost wages and decreased productivity.
Cardiovascular disease is defined as a disease and injury of the cardiovascular system: the heart, the blood vessels of the heart, and the system of blood vessels (veins and arteries) throughout the body and within the brain. Stroke is the result of a blood flow problem in the brain.
The following healthy eating and lifestyle tips will help support a strong heart and reduce your risk for cardiovascular disease:
Avoid BAD Fats: Trans-fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines. Trans/hydrogenated fats will raise LDL (bad) cholesterol levels while lowering HDL (good) cholesterol levels. These fats will also significantly increase inflammation in the body.
Increase Fiber: Eat more fiber from fruits, vegetables and grains such as flaxseeds, chia, psyllium, hemp hearts, legumes and oat bran, which bind cholesterol to help eliminate it through the bowels.
Exercise: The easiest form is WALKING, even if it is 30 minutes three to five times per week. Once you have increased your endurance, pick up the pace or add a few hills or free weights.
Keep Tabs on your Blood Pressure! Do regular BP checks at least every few months if you have had high blood pressure in the past or once every six months if your blood pressure is normal.
Stress Management: This is KEY. You can drastically decrease your risk for a heart attack by taking time out of your day to relax with yoga, meditation, massage or exercise. Lowering stress lowers inflammation!
To go the extra mile on keeping your heart fit, here are some essential nutritional supplements that will help:
Fish oils: Ever wonder why you were told these are good for you? Omega-3 fatty acids – with EPA and DHA – are needed for the structure and function of every cell in your body! They fight inflammation, help to maintain healthy skin, improve cardiovascular health and support brain and nervous system health (Barter, P.
Am J Cardiol. 2008).
Hawthorn: Research has shown that this herb can lower blood pressure and cholesterol, promote circulation and strengthen the heart muscle (Ammon, H.P.T and M. Handel. Planta Med. 1981).
Coenzyme Q10: This antioxidant is abundant in heart muscle tissue and is vitally important for maintaining normal heart function and blood pressure. CoQ10 is also greatly depleted when on statin medication such as Lipitor and thus should be supplemented if on cholesterol-lowering medication (Morisco C. Clin Investig 71.1993).
Magnesium: This mineral is required for every heartbeat as it is involved in the contraction and relaxation of the heart muscle, which in turn pumps blood throughout the body. Supplementation can significantly lower blood pressure and support healthy heart function.
Vitamin C and Lysine: Double Nobel Prize winner Dr. Linus Pauling studied the relationship between high doses of Vitamin C and Lysine and the prevention and treatment of arteriosclerosis/plaque formation (www.paulingtherapy.com).
Vitamin K2: This vitamin is quickly gaining recognition for the treatment of cardiovascular disease as it can slow the progression or arterial calcification (Jancin B. Fam Pract News 2002).
Never discontinue medications without the guidance of a licensed health care practitioner.
February is Heart Month, so get proactive about protecting your heart and reducing your risk of cardiovascular disease and stroke!
For more information visit www.doctormarita.com.
