Your heart is an amazing piece of part of your anatomy. A muscle that's a little bit larger than your fist, the heart can weigh anywhere between 7 and 15 ounces. This hard-working muscle pumps about 2,000 gallons of blood as it contracts and expands an amazing 100,000 times per day. Obviously, without this consistent, sequential "lub-dub, lub-dub" you would be in serious trouble, and many are today!  This is what makes your understanding of heart health so important. According to the CDC (Centers for Disease Control and Prevention) "heart disease is the leading cause for death in both men and women in the U.S." Almost one in every four deaths is due to heart disorders. That amounted to 616,000 deaths in 2008. Most of which could have been prevented if lifestyle changes had been incorporated earlier in life.

 

The heart is made up of a unique type of muscle fibers. They are referred to as  "smooth muscle fibers", and are unlike the rest of the muscles in your body. This muscle is also an involuntary muscle. Unlike blinking or moving your arms, you have no conscious control over whether your heart beats or not. The beat is controlled by electrical impulses that tell the heart when to pump. Arguably, there are those who "may" be able to control this process such as some in the "Auverdic" world, and some who practice yoga. However, let's leave that discussion for another edition of "Health Hints".

 

So, exactly what constitutes Heart or Cardiovascular Disease and Disorders?

 

Since the heart is such an important organ, if it begins to fail and you have begun to have a heart disorder, you may have significant problems with not just your heart health but with your overall health since  heart disorders are not typically due to one particular problem, but rather involve a constellation of different disorders in the body, many of which may or may not have been diagnosed or discussed with you as issues. But these  may, at some time in the future, contribute to your overall cardiovascular decline. 

 

Some common types of heart disease include:

 

"Angina", or "angina pectoris", which really just means chest pain. This is caused by an alteration of the blood flow to the "heart muscle". It can be caused by a variety of different things including a "vaso-spasm", or a short term narrowing of one of the arteries supplying blood to the heart. Remember the heart is just one big muscle, and like any other muscle in your body if you limit the blood flowing to that muscle, and therefore the "life-giving oxygen to the muscle" it will begin to cramp up. It is no different here with the "smooth cardiac muscle" of the heart. Arrhythmia is an abnormal heart beat. This can affect the different "chambers" or compartments of the heart. You may hear terms like "atrial fibrillation", meaning that the top two chambers of the heart are beating out of sync with the bottom two chambers. Another term or "diagnosis" that you may hear is ventricular tachycardia", which means that the bottom chambers of the heart are beating too fast.

 

Congestive heart failure is another "diagnosis" that you may hear. This condition is one which, as I mentioned earlier, involves the "deterioration" of another organ in the body upon which the heart is dependent. That being the lungs. The relationship between the heart and lungs is critical since the heart must pump blood to the lungs to pick up oxygen to then be sent to the rest of the body. If the heart's supply of blood can't get through the lungs efficiently, it begins to back up or "congest", and this causes a plethora of other complications including the back up of fluids. This is why individuals with this condition begin to have "fluid retention". Their legs may begin to get "swollen" due to all the excess fluids that the body cannot get rid of in the normal fashion. These individuals in later stages of this condition have "fluid in their lungs", which often needs to be "taken off". They can end up essentially "drowning" due to this static back up of fluids in the body.

 

Heart attack, this is the "Big Kahuna" that we all are concerned about (and rightfully so!)

 

As I noted at the outset of this article, heart health problems aren't uncommon. According to statistics, 2,400 Americans die of heart disease each day. That comes out to an average of one death every 37 seconds.

 

Prevention of Heart Disorders:

 

As you all know, we here at the Center are all about prevention. You see our culture unfortunately revolves around treatment, whether it be for cancer, diabetes or heart "disease". I want you however to begin changing your belief system to "PREVENTION", since that is the only way that we will alter the statistics that I have quoted to you here today. Treatment will not! You see, once you begin treating a condition you already have it. You are already a "statistic". The key is "Early Prevention" so you don't become a statistic.  The key here, as I believe it is with ALL disorders, is to institute lifestyle changes immediately, and as soon in life as possible before permanent damage is done! What are the "lifestyle changes" then that you need to make, you might ask? Well let's look at the number one thing that you must stop (which hopefully none of you is doing), or you must MAKE your spouse or loved one stop, and that is to stop burning leaves and sucking the smoke into your lungs!!! That's right, quit smoking, and I mean smoking anything. Yes you know what I mean. You see, the intricate, delicate alveoli (the delicate air spaces in your lungs that communicate the air/oxygen that you inhale every time that you breathe) directly with your blood. These little "lace-like" sacs should not be coated in "SOOT"! So, "STOP SMOKING BONEHEAD". If you need help get it. There are many of ways to do it and they don't all involve taking drugs.

The next thing that you can do is lose weight. This one will help you not only with your Heart Health, but with innumerable other health related conditions. If you need help here join us for our Free "Cleanse Preview Seminar". (Scott, link to sign up) We will get the pounds rolling off of you, and clean out your body of toxins and waste products.

 

The next thing that you need to do is start, dare I use the dirty word??? EXERCISING!!! As I have noted to you in the past, this doesn't take much to start. You can just begin walking a little. Start parking further away from the entrance at the grocery store or the mall. Work your way up to 30 minutes per day.

 

The preventative/natural route that you take should involve nutritional supplementation to compensate for both your "deficiencies" and your "toxicities". I hope that you will be able to join me for my  Focus Health Seminar^tm series on "Heart Health". There I will discuss with you the specific foods and supplements which have been shown (through valid and documented research studies) to reduce the incidence the risk factors of heart disorders. As an example I will be discussing the importance of vitamin D in reducing the incidence of heart failure, particularly in women. I will discuss the importance of eating the correct foods for heart health, and consuming olive oil and specific anti-oxidants to ward off heart related conditions.

 

 Another important tool in your "prevention tool box" is managing your stress levels. Those of you who have watched my "Stress and How It is Killing You" DVD know that stress adversely affects your overall Health and Wellness in many ways, but it particularly affects your Heart Health. Stress will increase your blood pressure. It will increase your heart rate (the number of times your heart beats in a minute). It will alter hormone levels which will increase inflammation and adversely affect overall cardiovascular function.

 

As we all know there are many drugs on the market to treat certain types of heart diseases. Not all treatments help everyone, and once again all of these are used once you have been diagnosed with the condition. These are not preventative, they are "treatments" for the heart related condition with which you have been diagnosed. Every one of these drugs carries with it numerous side effects.

 

 Surgery must always be your last resort when it comes to treating heart disease (I will use the term "disease" here liberally since once you are at the point of needing surgery, you have "Disease"). Surgery itself always has risks, and heart surgery can be especially risky. Heart surgery procedures can range from the minimally invasive, such as angioplasty (using a catheter to reach the heart in order to insert balloons which can widen arteries), to open heart surgery and heart transplants.

 

Having said that I want you to understand that if you have traveled too far down the "disease and sickness road" you may have no alternative to surgery. I also want you to know that "early detection" is important if you already have the disorder/disease for both natural care and conventional treatment. However, as you all know I am not in the disease and sickness world. I am in the Health and Wellness world, so my goal is to see that you avoid this fork in the road. I want you to start NOW to correct your "evil ways"! Get on the right and "genetically congruent" track.

 

As with all disorders it is better to prevent these health conditions. This is always true, and must be begun as early in life as possible. 

 

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Everyone is looking for ways to kick-start their heart-healthy lifestyle.  I want you to start by looking at your foods. Poor food choices can have a negative effect on your heart, weight and overall health, and by making small, sustainable changes to improve your eating and by changing your "belief system" about what is "food" and what is "product" can have a lasting impact. There is a lot of misinformation about what foods are or aren't heart-healthy. It may surprise you to learn that you don't need exotic fruits or imported nuts, or a totally organic diet in order to support your heart from a dietary standpoint. By making heart-smart choices at home, at the grocery and at your favorite restaurant, you can reduce your risk of heart disease.

So let's take a look at some dietary DOs and DON'Ts for a Healthy Heart.

 

DO focus on vegetables and fruits. Most Americans don't come close to eating the recommended minimum 5 servings per day.  As I have said many times to you before, your vegetables and fruits should be a variety of types. The colors of your fruits and veggies should take center stage in a heart-healthy diet. They provide not only fiber, but also vitamins, minerals and antioxidants that promote a healthy heart and body. They are not only filling but also low in calories, and you are getting your carbohydrates from vegetables and fruits, not "refined grain carbohydrates".  This will also promote weight management, and as I have said before is the "Genetically Congruent" way to eat. Fresh, or frozen fruits and vegetables are always the best, but if you need to due to time or expense, dried, or canned (without sugar/syrups or added salt )can do in a pinch. Remember that when you dry fruit you concentrate the sugar, so not too much of this please. Raw vegetables are usually best, with a few exceptions. If you are going to cook your vegetables try steaming or sautéing instead of boiling. Baking is also a good option. Here are more tips to fit your fruits and veggies into your meals and snacks.

 

DON'T overdo it with juice and processed "fruit" snacks. The fruit filling in a breakfast pastry is mostly sugar—not a real serving of fruit. And while small amounts of 100% fruit juice can fit into a healthy diet, they're also concentrated sources of sugar (naturally occurring) and calories, compared to whole fruits, which also boast heart-healthy fiber while juice does not. Find out how juicing can fit into a healthy diet, but if you must drink fruit juice like OJ please remember to dilute your juice 50/50 with water.

 

DO monitor your sodium intake. Sodium gets a bad rap—and deservedly so. Our bodies do need this mineral, but we get too much from processed foods. Keep in mind that sodium doesn't just come from the salt shaker; processed foods, frozen entrees, canned vegetables, canned soup, common condiments (like ketchup), deli meats (such as salami), which hopefully none of our Silver Inner Health Circletm members consume and cheeses (including cottage cheese) can be high in sodium, as can many restaurant dishes. Start reading labels and learn how sodium sneaks into your diet and begin eliminating the foods that are too high in sodium. In this way you can begin to reduce your total intake of sodium. Another thing to consider is using "sea salt", or "mined salt".

 

DON'T forget about added sugar. All of you know that I teach and I don't believe, that sugar is a healthy food. In fact most American diets are "toxic" with sugar. It provides a quick-digesting and absorbed carbohydrate, but it causes sugar spikes, and it has no real nutritional value. (i.e. no vitamins and minerals or nutrients of any type). While you all recognize the association between sugar and the development of diabetes, few people realize that sugar plays just as much of a role in heart disease. There have been many studies that I have referenced in the past regarding the relationship between sugar and cholesterol, and while I hate to beat a dead horse I have to reference a recent study published in the Journal of the American Medical Association. This one found that individuals who ate more sugar had lower levels of HDL, the so called "good" cholesterol, and higher triglycerides, both of which are markers of increased heart disease risk. Remember that just one 12-ounce can of cola has about 130 calories, (but let's not get hung up on the calories) or eight teaspoons of added sugar. Learn more about where sugar lurks in your diet.

 

DO cut back on fat (once again please read the labels.) To reduce your risk of heart disease you need to choose the right types of fat, and make sure that you're not eating too much fat in general. Most adults in our Western culture eat too much fat, regardless of the source, so cutting back on dietary fat is a good first step to a heart healthy diet. That's why choosing low-fat products, baking or broiling instead of frying, and reducing or omitting the fats that recipes call for (think: oil, shortening, lard) are important first steps to get your fat intake in line. Understand I believe that good fats are necessary for overall Health and Wellness. You need to learn to avoid fats that elevate your cholesterol levels: trans-fats (hydrogenated oils found in baked goods and many margarines) must be avoided at all costs. You also need to watch the saturated fats. These are usually found in high-fat meats and dairy products. The meats include the obvious beef, pork, and lamb, and even poultry should be watched. In processed foods watch beef fat, cream, lard, and dairy products. Watch the baked goods and fried foods, especially those that contain palm oil- or palm kernel). About 25-35% of your total calories for the day should come from fat sources. For someone eating 1,500 calories per day, that's about 41-58 grams of fat. Once again I don't want you to become too hung up on the calorie thing. In the Center we focus on the foods that you eat, and not so much the calorie content. If you eat food and not "product" you won't have to worry so much about this.

 

DON'T fear all fats. Not all fats are bad for you. In fact, certain types of fat, such as monounsaturated fat and Omega-3s, actually promote heart health. Once you've gotten your fat intake in line, focus on making "Heart Healthy" fat choices to meet your daily needs. Fats found in nuts, olive oil, fish and seafood are good fat choices.

 

DO imbibe in moderation (if you drink). Research indicates that a moderate alcohol intake has been associated with a decreased risk for certain cardiovascular diseases, particularly coronary heart disease. A moderate alcohol intake is defined as up to 1 drink per day for women and up to 2 drinks per day for men. This one needs to be given some caveats though. For example if someone is going to drink I always recommend that you choose wisely. Red wine if you are drinking wine and if beer a dark beer (full of anti-oxidants) is the best choice. Always remember that if you are taking any medications you may need to be careful with alcohol consumption. If you don't drink now, don't start because you think that it is "Heart Healthy". Of course there are many other healthy habits like not smoking, eating right, getting regular exercise and maintaining a healthy weight that can also help you reduce your risk of heart disease.

 

DO fill up on fiber. A high fiber diet can help reduce the risk of heart disease. Certain types of fiber may help lower LDL "bad" cholesterol. Adults should aim for 20-30 grams each day. To meet your daily quota, select a variety of unprocessed plant-based foods each day. I am not an advocate of incorporating a lot of whole grains as your source of fiber, some grains are o.k. like whole rolled oats, and you can even incorporate some beans.

 

DON'T forget about cholesterol. Cholesterol is a waxy fat-like substance made in the liver and cells of animals. It is a necessary substance that is used to manufacture virtually every hormone in your body including vitamin D. It is therefore found in all animal products (meat, poultry, dairy and eggs). It is not however found in plant-sourced foods. A high intake of dietary cholesterol can contribute to heart disease. For the prevention of heart disease you should attempt to limit your intake of dietary saturated fat and sugar to reduce your overall cholesterol level.

While it may seem like there are a lot of "rules" to follow to protect your heart, it all boils down to making smart choices on a consistent basis. Focus on the foods that you know are good for you— fruits and vegetables, dairy products, lean protein choices, and healthy fats.

Limit or avoid the types of foods that don't do anything for your health ("Processed Foods" and empty calories.)

When you focus on the good Whole Foods and make healthful choices most of the time, you'll be doing your body—and your heart—well. When you focus on the good Whole Foods and make healthful choices most of the time, you'll be doing your body—and your heart—well.

 

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