Heart disease is the No.1 killer in the developed world today. It is what most of us will die from. In the US there are over 1.1 million heart attacks suffered every year and more than 60 million people are affected. That is between 20 -25% of the population. It means every 20 seconds someone somewhere in America is having a heart attack and one third of them are fatal. And for one third of these, death is the first symptom. Woman are just as liable as men to suffer heart disease, although men tend to develop it at an earlier age. The cost in terms of money spent on surgery, on drugs, hospitalisation, nursing and so on is astronomical. As is the cost in terms of human suffering, loved ones lost and careers cut short.
And yet heart disease is largely preventable through lifestyle modification. The mortality rate from heart disease in the last few years has actually been falling due to better prevention and more aggressive treatments. When we speak of heart disease we're mostly talking about coronary artery disease (CAD), a condition in which the arteries bringing blood to the heart become clogged or obstructed with a yellow waxy substance called plaque. The condition is called atherosclerosis. If the arteries become too narrow the flow of blood and oxygen to the heart becomes severely impaired, which can lead to a heart attack. Some people are more prone to CAD than others, due to factors such as age, genetics or lifestyle. The risk of developing CAD increases with age; about 55% of all heart attacks occur after the age of 55. Before that, men have a higher rate but post-menopausal women quickly catchup. If your parents or grandparents suffered from CAD your own risk factor will be similar. Apart from genes, which makes it harder, but by no means impossible to reduce CAD risk factors, there are other more controllable factors, such as smoking, obesity, sedentary lifestyle, high blood pressure, elevated homocysteine and cholesterol levels and stress management. So, even if you have one or more of these risk factors, take heart - it doesn't mean you're going to have a heart attack. You can control many of these factors & greatly reduce the odds of developing heart disease.
Smoking is a major cause of heart attack. Up to 40% of CAD deaths each year are attributed to smoke-related problems. Given that smoking increases the risk of many cancers and respiratory disease as well, stopping smoking should be a no-brainer.
Stress & hostility: the National Institute on Aging finds that stressed or angry people, especially if they are "arrogant, argumentative, surly and rude" are at considerably greater risk. If you even suspect you fall into this category take a look at means of stress management and controlling anger.
High cholesterol: elevated cholesterol is the main cause of CAD today. Estimates are that 52% of the total population in the US have cholesterol levels of 200 mg/dL, and about 21% have levels of 240 and above. In adults, total cholesterol levels of 200 upward are considered high and over 240 to be dangerously so. Here's something to ponder, a person with a total serum cholesterol number of 260 mg/dL increases their chance of a heart attack by 500%. Keeping your cholesterol level around 180 is probably the single most effective means of reducing death from heart attack there is. LDL should not exceed 100 mg/dL and HDL should not be less than 35 mg/dL.
Exercise: regular physical activity lowers LDL cholesterol (the bad) and raises HDL cholesterol (the good).
Diet: cholesterol is highest in eggs, meat, poultry and dairy products. There is no cholesterol in food from plants, such as fruits, vegetable, grains, cereals, nuts & seeds. Balance your diet in such a way that the low-cholesterol foods predominate. The build up of unacceptable levels of cholesterol is insidious and starts young. Consider this: a survey of young men between the ages of 19 and 22 killed in the Vietnam War showed that the majority of them already had over 90% occlusion of their arteries. These were fit young men, so it just shows what diet can do.
Weight: over 50% of Americans are now technically obese according to a recent survey. It is now accepted that even small increases in weight increases the risk of CAD. Excess weight increases LDL cholesterol. Weight loss lowers LDL, raises HDL and lowers triglycerides.
Homocysteine: high levels of this amino acid have now been shown to lead to atherosclerosis & Alzheimer's Disease. Fortunately elevated homocysteine levels are easily reduced by the supplementation of TMG (Trimethylglycine), vitamins B6, B12 and folic acid. Homocysteine levels should be below 7 micromol per litre.
High blood pressure: because the heart is working harder hypertension increases the risk of CAD and strokes. There is no cure for hypertension but good diet, lowering salt intake and nutritional supplementation can all serve to maintain normal blood pressure.
Since elevated cholesterol is such a major cause of heart disease let's address a letter received from a reader on the subject:
Question: ".......what information can you offer on cholesterol (particularly hereditary patterns) & related topics regarding heart disease & prevention thereof" from M.G., Bali.
Answer: Much of this has been covered in a general fashion above so I will address the means of cholesterol reduction through natural means rather than any drug intervention that may be necessary. Nutritional supplementation will often work where drugs do not (or in combination reduce the dosage), at less cost & without the unwelcome side effects. Always consult your physician on this.
Your genes control how high your LDL levels are by affecting how fast LDL is made and removed from the blood. Familial hypercholesterolemia often leads to CAD and special care must therefore be paid to all the means for reducing the risk factors.
Cholesterol only exists in animal tissue, therefore your diet is the first line of defence. For some people limiting fat & cholesterol intake alone is not enough to reduce serum cholesterol to safe levels because of their own liver's production of excess cholesterol. The nutrients listed below not only have been shown to lower cholesterol but also protect against cardiovascular disease by inhibiting oxidation and blood clots inside arteries (thrombosis). That means strokes also.
Here briefly, are the dietary supplements that have been shown to lower serum cholesterol effectively along with therapeutic dosage levels:
Curcumin: or tumeric root, decreases LDL raises HDL & inhibits platelet aggregation, 900 - 8000 mg daily. Gugulipid: powerful ancient Ayurvedic remedy, reduces triglycerides & elevates HDL, 140mg 1 or 2 x daily. Garlic: inhibits LDL oxidisation & protects arterial lining, 900 - 8000 mg per day. Vitamin E: inhibits oxidisation of LDL, 400 - 800 IU daily. Soy: phyto-chemicals in soy have been shown to be potent in the prevention of atherosclerosis & thrombosis, take in food or 5 -6 gms powder (2 heaped tbsps). Niacin: or Vitamin B3, lowers total cholesterol but can cause liver toxicity in high doses. Use flush-free variety & consult your physician, 1500 - 3000 mg per day. Fibre: a combo of soluble fibre (psyllium, guar gum and/or pectin) is a very effective way of lowering serum cholesterol, 4 - 6 gm before any high fat meal. Fish Oil: or Omega-3 essential fatty acids (EFA's), are effective in combination with other nutrients in reducing cholesterol. Green tea: shown to lower LDL & triglycerides, also a powerful antioxidant, 350 mg daily of extract. Artichoke leaf extract: prevents elevated cholesterol & atherosclerosis, 300 mg 3 x per day. Selenium: a necessary mineral, helps prevent heart disease, 200 -600 mcg daily.
For maintenance & prevention purposes a really good multi containing the necessary vitamins, minerals & amino acids plus phyto-nutrients together with the best herbal multi you can find will not only protect you from heart disease, but cancer and other aging and degenerative diseases also. One last hint, Co Q10 is not only a most potent antioxidant but a giant protector against heart disease.
"For some people, keeping your cholesterol down to about 180 and a good diet can reduce the chances of your dying from heart attack by 500%"
