Five Strategies for Preventing Heart Disease

I receive a newsletter periodically from South Davis Community Hospital located in Bountiful, Utah.  This hospital campus specializes in long-term and rehabilitative care.  Their recent issue included Five Strategies for Preventing Heart Disease.

Reduce Inflammation

Oxidation and damage to arterial walls contributes to chronic inflammation of the cardiac system.  Eating fish two to three times a week and taking Omega 3 supplements helps reduce chronic inflammation. In addition to the hospital newsletter material I invite you to check previous blogs on my website regarding the contributing role that periodontal disease and pathogens have in relation to cardiovascular disease.  Regular professional dental cleanings and careful oral home care contribute to systemic health including cardiovascular health.

Exercise daily

Even 30 minutes a day of walking will significantly reduce the risk of dying from heart disease.  It also has been shown to promote new brain cell growth.

Eat a low sugar diet

Less sugar, fewer calories, fewer processed carbohydrates, more vegetables, fruits proteins, and “good” fat, like any of the monounsaturated fats, any of the Omega 3’s, and some saturated fats from whole foods like eggs, are part of a heart healthy diet.  Pay particular attention to reducing sugar and consuming fewer calories. There are numerous online websites and smart phone apps that serve as calorie counters.  I have been using www.livestrong.com to track my calories, vegetable and fruit consumption, and exercise. 

Reduce Stress

Stress contributes not only to aging in general, but certainly is a contributory factor in heart disease. In the early part of the 20^th century, a discovery was made which was termed The Roseto Effect.  A group of Pennsylvania Italian immigrants had enormous risk factors for heart disease, such as poor diet, smoking, and working in the mines.  However, they lived in a very close-knit community.  They had dinner together, attended community events together and were connected to the people in their neighborhoods. This was such a powerful anti-aging and anti-heart disease strategy that it actually tended to mitigate the enormous risk factors they had in their diet and their lifestyle. So in addition to deep breathing, making gratitude lists, thinking about joyous things, and pursuing peace, be connected to your community, reach out, be involved and do things for others.

Take the right supplements

Many supplements contribute to heart health.  Coenzyme Z10 is one of the most important nutrients for the heart.  Incidentally, statin drugs, the number one drug that people are on in this country for heart disease, deplete Coenzyme 10.  Vitamin D and Omega 3’s are also great heart health supplements. Five Strategies for Preventing Heart Disease by Jonny Bowden, PhD.  Dr. Bowden is a nationally known expert on weight loss, nutrition and health, and is co-author of The Great Cholesterol Myth.