It’s Not Cholesterol: 9 Real Keys To A Healthy Heart

Your doctor may still maintain that cardiovascular disease is solely due to a diet that is too high in fat and cholesterol, but the latest evidence shows that nine other factors are likely to blame. This is confirmed by the doctors who have collaborated with journalist Lynne McTaggart in her latest book Heart Disease , with the What Doctors Don’t Tell You seal .

9 tips to take care of the heart

If you want to enjoy a healthy heart for life, take good note.

1. Avoid sugar and everything refined

The introduction in the 1950s of refined sugars, white flour and white rice is one of the causes of the increase in the incidence of cardiovascular diseases.

In a study that looked at the diets of more than 40,000 Americans, researchers from the US health agency Centers for Disease Control and Prevention (CDC) found that people who ate too much sugar got fat, which , in turn, increased the risk of cardiovascular disease and death.

Some researchers already dismiss the idea that LDL is the cholesterol we call “bad.” Although it can clog arteries, it does so to repair them from deterioration caused by inflammation, which occurs in response to physiological stress caused by excess sugar in processed foods.

Get rid of all processed and white foods (such as white bread or white rice) and replace them with organic foods and cooked by you from their original state. Be on the lookout for hidden sugars in foods, like dextrose and barley malt, which are nothing more than sugar by other names.

2. Discover the false fats

Most processed foods contain partially hydrogenated fats, which are man-made. During hydrogenation, a process that began in 1912, oils are heated to a very high temperature and then hydrogen is “forced” to combine with them. In the process, artificial trans fatty acids (TFAs) are produced, some of which are highly toxic.

Researcher George V. Mann says that they damage the lipoprotein receptors in cells and prevent the body from processing LDL cholesterol well. The cells then reduce cholesterol synthesis and blood levels rise.

Avoid partially hydrogenated fats in processed foods (chips, pastries, cookies …) and margarines, unless they specify that they do not contain them. Instead, opt for olive, flax, or coconut oils.

3. No cheese or processed meats

The phosphates added to processed cheeses – and cola soft drinks – stimulate the production of fibroblast growth factor 23 (FGF23), a hormone produced by bone that controls sodium and calcium levels in the body. When FGF23 levels are high, the kidneys absorb more calcium, causing the arteries to harden or calcify. They also carry high levels of sodium and chronic kidney failure, according to researchers at the University of Veterinary Medicine in Vienna, Austria.

A link has been established between processed meats and heart failure, especially in men: for every 50g of processed meat eaten each day, the risk of death from heart failure increases by 38%.

Give up ham, bacon, salami, and other processed meats; as well as processed cheeses and soft drinks.

4. Close the doors to chronic stress

A large international investigation, the Interheart study, concluded that “psychosocial factors” such as intense and prolonged stress multiply the risk of heart attack two and a half times.

As Marilyn Glenville indicated in the book Question of the waist (Timun Mas, 2007), fatty or sugary foods consumed during stress episodes usually end up at the waist “because it is close to the liver, the place where, if necessary, more they can quickly be transformed into energy, “but it is also the most dangerous place for the heart.

We all suffer from stress from time to time, but the one that leads to cardiovascular disease is the chronic one that makes us feel powerless and socially isolated.

Harassing bosses, money worries, poor social relationships, feelings of “displacement” among others, and abusive partners are some common causes of chronic stress.

Cultivate friendships and family relationships. Join one or more groups – for example, cultural clubs or hobby clubs – to get that emotional and social support. Find activities that reduce stress, such as sports, meditation, relaxation therapy … and practice them daily.

5. Don’t feed the inflammation

Inflammation is the body’s response to stress or infection. In medicine, the concept of stress refers to any “aggression” against the body, such as a poor diet based on processed foods, exposure to environmental pollutants, anxiety or depression.

One study found that the root cause of cardiovascular disease was not cholesterol itself, but its combination with the blood clotting factor fibrinogen, a protein marker for increased inflammation. Subjects with high levels of both fibrinogen and LDL cholesterol were six times more likely to have cardiovascular disease.

An anti-inflammatory diet that includes two to three servings of salmon or sardines weekly is often recommended , due to its richness in EPA and DHA fatty acids. However, fish is not necessary. Vegetarians can find these nutrients in supplements made from microalgae, or they can get them from alpha-linolenic acid found in flax and chia seeds and oils or walnuts.

Dr. Andrew Weil, author of Can We Eat? (Ed. Urano), among other books, also recommends taking ginger and turmeric, and exercising regularly.

6. Watch your chromium levels

After studying thousands of patients over many years, British doctor Stephen Davies found that as patients age their chromium levels invariably drop. However, adequate amounts of this element are required for insulin receptors to work. At least 13 controlled trials have shown that increasing chromium levels, either in the diet or with supplements, up to 10 times the average amount in a standard diet reduces insulin resistance and normalizes blood sugar levels .

To fix this, take a trace mineral supplement that contains 100 mcg of chromium.

7. Homocysteine ​​under control

The latest research, conducted in the United Kingdom, the United States and Norway, indicates that the risks of heart attack and carotid artery blockage are increased when homocysteine ​​levels are high due to nutritional deficiencies. This amino acid is a product of the breakdown of proteins that takes place normally in the body, but it becomes a problem when it is in excess and interacts with cholesterol and triglycerides.

Make sure your diet provides you with the essential nutrients to maintain adequate homocysteine ​​levels : B vitamins (in legumes, cereals, nuts and seeds) and folic acid (in green leafy vegetables).

If you discover that you have high levels of homocysteine, take a vitamin B group supplement with a minimum of 1 mg of methylfolate, 100 mg of vitamin B6, 50 g of thiamine (B1) and 400 mcg of vitamin B12 (this supplementation is essential if you follow a vegan diet).

You start with 25 mg of niacin (halve a 50 mg tablet) taken with food, and then increase the dose to 50 mg in a few days. Then, gradually increase the amount until you reach the most optimal daily therapeutic dose, 400 mg.

8. Don’t let your mouth hurt your heart

In the School of Dentistry of Seoul National University (South Korea) it was found that people suffering from periodontitis (inflammation and infection of the gums and the ligaments and bones that support the teeth) are four times more likely of having a heart attack.

Periodontal diseases have also been linked to hardening and narrowing of the arteries. Periodontal and cardiovascular diseases are both favored by nutrient deficiencies such as coenzyme Q10, which endows cell membranes with greater resistance to oxidation. It abounds in the heart, mainly due to the enormous energy demand of the cardiac cells.

The deficits vitamin C and omega – 3 have also been associated with both periodontal diseases and cardiovascular.

Inflammation could also explain why periodontal diseases have been associated with diabetes, rheumatoid arthritis, Alzheimer’s, and chronic kidney failure.

In case of periodontitis, take supplements of Q10 (in the form of ubiquinone, 60-200 mg per day), vitamin C (1 g to 3 g per day) and omega-3 (1,000-1,500 mg per day). Get a dental cleaning every six months at least.

9. Don’t neglect physical exercise

When you don’t get enough exercise, your body’s ability to regulate sugar deteriorates. Researchers in Boston found that a short time of exercise is sufficient to increase the rate of glucose absorption in the muscles involved. Any type of exercise practiced regularly can help correct insulin resistance and reduce inflammation.

Get at least 20 minutes of exercise each day and gradually increase this time. The best is a simple walk at a good pace. And remember that it is better to climb stairs than to take the elevator, and to walk or bike, better than to go by car or bus.

The heart-healthy diet

The organic vegetables, seasonal, local and little changed should constitute the bulk of the diet. They are free of toxic pesticides and are rich in thousands of substances with beneficial effects (antioxidants, anti-inflammatories, etc.).

The meal deliveries must include a hearty breakfast. Skipping this meal increases the risk of heart attack, hypertension and diabetes, especially in men.

Take care of the balance between omega-6 and omega-3. The ideal ratio is 4 to 1, but in the average of the population it is 15 to 1. Reduce the consumption of sunflower and corn oils, and increase that of flax and nuts.

Eat more legumes, because according to the “Nhanes I study” consuming them four times a week or more reduces the risk of cardiovascular disease.

Love antioxidants that protect blood vessels and cells in general. Nuts, seeds and extra virgin olive oil provide vitamin E and polyphenols. Green tea, as well as dark chocolate and coffee, taken in moderation and without sugar, also provide antioxidants.

Lifestyle to take care of your heart

• Between 7 and 8 hours of sleep is the rest that the body requires. Both sleeping less than 6 hours and more than 8 or 9 are linked to increased risk of heart disease, especially in men.
• Yoga, tai chi and other psychophysical techniques, practiced daily, decrease the effects of stress hormones (cortisol and adrenaline) and lower blood pressure, reducing the chances of getting sick.
• Stay curious and be open to change. These attitudes are related to cardiovascular health and longevity, according to psychologist Jaak Panksepp, an expert in emotions and neurology.
• Sunbathe to synthesize vitamin D, which prevents all kinds of disorders, including heart problems. Avoid the middle hours of the day and take beta-carotene (in orange foods) to protect the skin.
• Positive emotions such as optimism and generosity help overcome stress and reduce its consequences. Feeling satisfied with work and serving others are also protective factors.

The protective effect of the community

The Dr. Stewart Wolf has described the “Roseto effect” : this is the name of a small town in Pennsylvania where the rate of cardiovascular disease is lower than in the surrounding countryside . The reason is the lifestyle of the Italian community.

Large families, which maintain contact between several generations, contribute to creating an emotional environment where stress is reduced and mutual help is normal.

Among the residents of Roseto, being alone is not common. These factors are able to counteract the effects of other unhealthy habits.

The positive effect of community on heart health has also been proven among the Amish, monks, or long-lived Okinawans (Japan).