Tag Archives: Heart Disease

Health: There are No Limits

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“Once you pass the age of fifty, exercise is no longer optional. You have to exercise or get old.” ~ Dr. Henry S. Lodge. M.S., Younger Next Year, pg. 113.

People tend not to exercise because they are tired at the end of the day, But, in reality, people are tired at the end of the day not because they get to much exercise of physical exertion, explains Dr. Henry S. Lodge. M.D., leading NY internist and Columbia Medical School Professor. Instead, people are tired at the end of the day because they do not get enough exercise and as a result, they are not fit.

People are mentally, emotionally and physically drained and exhausted from being sedentary, states Dr. Lodge. Study after steady demonstrates that productivity increases and an individual functions better each day when they are fit. In short, time spent exercising and getting fit is life enhancing and extending.

So, make daily exercise a habit or routine like taking a shower or brushing your teeth. In short, your body craves the body’s chemical reaction resulting from exercise and movement.  So it’s important for you to “Do Something Everyday”.

Start exercising at a level that matches your current level of fitness, Dr. Lodge urges. Start out a level that is hard enough to make you sweat like walking at a brisk pace for twenty to thirty minutes. But, before you get started, check with your medical doctor.

Getting and staying fit is wonderful if you’re healthy, but it’s essential and life saving if you’re not healthy. Your life will improve dramatically once you commit to the habit of regular exercise.

Your long term endurance exercise goal should be to do long and slow aerobic exercise for three hours or more at 60% to 65% of maximum heart rate for three hours without getting exhausted.  You should be able to do something like an all morning bike ride for three hours or more well into your sixties, seventies, eighties and nineties.  You should make a real commitment to do something like that at least once a month

If you can get to the level of three hours or more of endurance exercise and stay there, life will be good, says Chris Crowley, New York Times bestselling co-author of “Younger Next Year”. Crowley recommends that you:

  1. Exercise six days a week for at least 30 minutes for the rest of your life.
  2. Do serious aerobic exercise four days a week for the rest of your life.
  3. Do serious strength training, with weights or body weight, two days a week for the rest of your life.
  4. Eat healthy foods and drink plenty of water. Quit eating crappy food like refined sugar, refined carbs and processed foods.
  5. Maintain close relationships and social connections.
  6. Get adequate sleep and reduce stress.
  7. Have an attitude of gratitude.  Always be grateful.

“Open heart surgery is hugely popular these days, apparently because so many guys prefer it to learning about aerobic exercise and working out.” ~ Chris Crowley, Younger Next Year, pg. 116.

Crowley believes that it’s possible that Americans, as a society, “can be radically healthier, more energetic, more fit, more optimistic and effective by making modest, behavioral changes. Putting off 70% of today’s aging is a simple matter: Move a lot more!…quit eating crap!…connect with others!, he emphasizes.” The combination of sedentary lifestyle  and the crappy food we eat is wrecking Americans lives and ruining the economy. The nation spends “20% of our national income on health care”. Half of the amount spent on healthcare could be saved “because 50% of our bad health is simply the result of the ridiculous way we eat and live.”

Final thoughts…staying deeply connected with and caring about family and friends and others are essential for healthy aging and longevity. Staying in touch… caring… is hugely important.

References:

  1. Chris Crowley and Henry S. Lodge, M.D., Younger Next Year, Workman Publishing, 2nd Edition, New York, December 24, 2019.
  2. https://www.youngernextyear.com/bios/

“Younger Next Year: Live Strong, Fit, Sexy, and Smart―Until You’re 80 and Beyond” – According to authors Chris Crowley and Dr. Henry S. Lodge, M.D., men 50 or older can become functionally younger every year for the next five to ten years, and continue to live like fifty-year-olds until well into their eighties. To enjoy life and be stronger, healthier, and more alert. To stave off 70% of the normal decay associated with aging (weakness, sore joints, apathy), and to eliminate over 50% of all illness and potential injuries.

Heart Disease and Hypertension

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The #1 killer of Americans—Cardiovascular / Heart Disease.

Cardiovascular disease remains the #1 health threat and the leading cause of death in the U.S. Over 874,000 Americans died of cardiovascular disease in 2019, according to the American Heart Association’s “Heart Disease and Stroke Statistics – 2022 Update.”

Moreover, cardiovascular disease (CVD) kills more people each year than COVID-19 at its worst and CVD is the preventable. Every year, cardiovascular disease kills twice as many people, at a younger average age, as COVID-19 has at its worst, and since 2020, there’s been a surge in fatalities from heart disease and stroke in the U.S.

Fortunately, we don’t need heroic medical innovation to turn back this pandemic. We already have the public health tools needed to prevent most early cardiovascular deaths. The question is whether we can muster the social and political will to use them.

First, some basics. In the first two years of the pandemic, COVID-19 killed nearly 900,000 people in the U.S. In those same years, heart attacks and strokes killed more than 1.6 million. Globally, COVID-19 killed more than 10 million people in the first two years of the pandemic; in the same two years, cardiovascular disease killed more than 35 million. The three leading drivers of heart attacks and strokes—accounting for around two-thirds of the global total—are tobacco use, hypertension and air pollution, and all three are preventable.

There are many things you can do to take control of your health and reduce your risk of heart problems without medication. One of the most important ways to protect your heart—and brain, as research shows—is to protect yourself against the dangers of hypertension.

Blood pressure is the force of that blood pushing against your artery walls. It is normal for your blood pressure to rise and fall throughout the day. But if it stays high for too long, the constant force on your arteries can create microscopic tears. These tears can turn into scar tissue, providing the perfect lodging place for fat, cholesterol, and other particles—collectively called plaque.  

Buildup of plaque narrows the arteries, which requires your heart to work extra hard to push blood through, causing spikes in blood pressure. When untreated, high blood pressure (or hypertension) is a ticking time bomb.

Most people experience no symptoms, often having high blood pressure without knowing. Left undetected or uncontrolled, hypertension can lead to heart disease, heart attack, stroke, kidney damage/failure, vision loss, peripheral artery disease, and sexual dysfunction.

The Brain and Blood Pressure Connection

Research is starting to show just how far-reaching the effects of hypertension can be, affecting not just the blood vessels in the brain, but also how the brain functions. A recently published study in Hypertension, the journal of the American Heart Association, found that high blood pressure appears to accelerate cognitive decline.

On the other hand, those with controlled hypertension did not experience these rapid declines in memory or cognitive function, which highlights the need to control blood pressure, regardless of age. As scientists in this study concluded, “In addition to hypertension, prehypertension and pressure control might be critical for the preservation of cognitive function.”

Other research confirms the importance of keeping heart health risk factors under control, especially for the prevention of dementia. In one study of 1,449 people, those who had better control over modifiable heart disease risk factors had lower risk of dementia later in life.

It’s time to pay special attention to understanding, preventing and treating heart disease. Here are just a few examples of how you can reduce your risk:

  • Doing at least 150 minutes of moderate-intensity physical activity a week
  • Eating healthy (the AHA’s Heart-Check mark can guide you)
  • Not smoking or vaping
  • Maintaining a healthy weight
  • Controlling blood sugar, cholesterol and blood pressure
  • Getting regular checkups
  • Finding ways to relax and ease your mind, such as meditation

Caring for yourself and taking care of your heart is good for your brain. That’s because many of the risk factors for heart disease, including high blood pressure, diabetes and obesity, are also related to brain diseases such as stroke, Alzheimer’s disease and other dementias.

References:

  1. https://www.newportnaturalhealth.com/blogs/popular-posts/ticking-time-bomb-fighting-the-1-killer-in-the-u-s
  2. https://www.wsj.com/articles/stopping-a-pandemic-deadlier-than-covid-11648220259
  3. https://www.heart.org/en/around-the-aha/reclaim-your-health-during-american-heart-month-in-february
  4. https://www.ahajournals.org/doi/10.1161/CIR.0000000000001052

February is American Heart Month

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February is American Heart Month, an opportunity to raise awareness to the fact that heart disease is the leading cause of death for men and women in the U.S.

American Heart Month is observed to raise awareness on the importance of a healthy heart and to encourage healthy habits that help reduce the risk of heart disease. It is an ideal time to remind Americans to focus on their heart health and encourage them to get their families, friends and communities involved.

Heart disease affects all ages, genders, and ethnicities.

Despite the significant progress researchers have made in understanding of heart disease risk factors. (such as high blood pressure, bad cholesterol, smoking, being overweight or obese, and type 2 diabetes), heart disease affects all ages, genders, and ethnicities. Moreover, heart disease continues to exact a heartbreaking toll — a burden disproportionately carried by Black and Brown Americans, American Indians and Alaska Natives, and people who live in rural communities.  

Every year, 1 in 4 deaths in the U.S. is attributable to heart disease, and the vast majority of those deaths can be prevented. By taking preventive measures, you can lower your risk of developing heart disease and also improve your overall health and well-being. 

Heart Disease, Stroke and other Cardiovascular Diseases

The human heart is responsible for pumping blood throughout our body, supplying oxygen and nutrients and removing toxins and waste. Weighing between 8 and 12 ounces, the heart is a mighty organ divided into four chambers that work together to pump blood in and out. The heart gets oxygenated blood from the lungs and pumps it throughout the rest of the body.

Heart disease occurs when the arteries leading to the heart become clogged. Although heart disease has been around for thousands of years, health experts do know that many aspects of modern life exacerbate risk factors and make people more prone to heart disease and heart failure. Heart disease can affect everyone, but taking stock of your prior health risks, activities and diet can help you reduce your risk.

Even in a pandemic, Cardiovascular Disease (CVD) continues to be the leading cause of death in the United States, and mortality rates are on the rise among younger demographic within the population. For example:

  • Cardiovascular disease (CVD), listed as the underlying cause of death, accounted for 874,613 deaths in the United States in calendar year 2019.
  • CVD claim more lives each year in the United States than all forms of cancer and Chronic Lower Respiratory Disease (CLRD) combined.
  • In 2015 to 2018 in the United States, 58.8% of non-Hispanic (NH) Black females and 60.1% of NH Black males had some form of CVD. This race category had the highest prevalence of CVD.
  • CVD accounted for approximately 19.05 million global deaths in 2020

Heart disease can often be prevented when you make healthy choices and manage your health conditions. The warning signs for heart disease have been known to appear when people are as young as 18. Red flags such as high blood pressure should be taken seriously and healthy habits should be adopted.

You can take steps to protect your heart. Additionally, you can work with your doctor to make a plan and your doctor can help by:

  • Checking your blood pressure and cholesterol numbers — and teaching you how to check your numbers at home
  • Sharing advice for healthy eating and physical activity
  • Supporting you in other heart-healthy changes, like quitting smoking
  • Connecting you with specialists to treat heart problems and other conditions
  • Prescribing medicines if you need them

If you haven’t been keeping up with regular doctor visits, you’re not alone. Many people have postponed doctor visits during the COVID-19 pandemic. But now’s the time to get back on track! Don’t wait — schedule an appointment today.

Heart Healthy Steps

Engaging in regular physical activity, maintaining a healthy diet and weight, managing stress, avoiding smoking and vaping, and getting quality sleep each night can all reduce the risk of heart disease and help people live longer, healthier lives.  

While it is essential to see a health care professional if you have symptoms or risk factors related to heart disease, research shows that taking a little time each day to promote a healthy lifestyle can help improve your long-term heart health.

Subsequently, you can prevent heart disease and stroke by taking small, healthy steps like moving your body and eating healthy.

  • Simple Ways to Get Active – Physical activity is key to a healthy heart. And when you’re active, it’s easier to keep doing all the things you love — like traveling, seeing friends, and walking around the neighborhood.
  • Tips for Healthy Eating – Small changes in your eating habits make a big difference in your heart health — and there’s no one right way to eat healthy! You can find healthy eating habits that work for you.
  • Heart-Health Role Model – Kids love to imitate their parents — so show your family how you’re taking steps to protect your heart.

Continuing the fight against cardiovascular disease is crucial to improving the Americans health.  During American Heart Month, we must recommit ourselves to ensuring a healthier future for all Americans.

How to observe American Heart Month:

  1. Take up a heart-healthy habit — Staying active, eating healthy, and watching our weight are all important parts of maintaining a healthy cardiovascular system. Pick a new heart-healthy habit like jogging or substituting sodas with water and try to stick to it for a whole month.
  2. Educate yourself — Learn about the risk factors for heart disease, the ways you can prevent them, and the lifestyle choices that can help you stay healthy.
  3. Get your cholesterol tested — If you’re worried you might be at risk for heart disease, ask your doctor to perform a simple cholesterol test to let you know if you’re at risk and should make adjustments to your diet.

References:

  1. https://nationaltoday.com/american-heart-month/
  2. https://www.nationalforum.org/heart-month-2022/
  3. https://www.cdc.gov/dhdsp/index.htm
  4. https://www.whitehouse.gov/briefing-room/presidential-actions/2022/01/31/a-proclamation-on-american-heart-month-2022/

Health is Wealth: Reducing the Risk of Heart Disease

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Heart disease is the leading cause of death in America. Every 34 seconds, someone has a heart attack and every 60 seconds, someone dies from a heart disease-related event.

Heart disease is a serious health problem for all Americans. Although it’s the leading cause of death for Americans (659,041 died in 2020), most people aren’t aware that they’re at risk for heart disease, according to the National Institute of Health. A heart attack or stroke may seem sudden, but the truth is that heart disease happens over many years and it often starts at a very young age.

The term “heart disease” includes a variety of heart problems. The most common is coronary heart disease, which is when a person has “clogged arteries.” This kind of heart disease develops over many years, as the blood vessels going to the heart become narrow and clogged.

As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, which lessens or blocks the flow of blood.

Risk factors for Heart Disease

Risk factors are traits and habits that make you more likely to develop heart disease. Some risk factors you can do something about; others you can’t change. The more risk factors you have, the greater your chances of developing heart disease.

High blood pressure, high blood cholesterol, and smoking are key risk factors for heart disease. Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:

  • Diabetes
  • Overweight and obesity
  • Unhealthy diet
  • Physical inactivity
  • Excessive alcohol use

Healthy cholesterol levels

Unhealthy levels of cholesterol makes a heart attack or stroke more likely.

Cholesterol is a waxy, fat-like substance in your body. Your body makes all the cholesterol it needs. Cholesterol is carried through your blood in two different “packages.” One of these packages is a low-density lipoprotein (LDL), also called bad cholesterol. The other is a high-density lipoprotein (HDL), called good cholesterol.

  • HDL helps your body get rid of cholesterol, so it doesn’t build up inside your arteries.
  • LDL puts cholesterol inside your arteries. Over time, cholesterol and other substances clog your arteries. That can cause chest pain or even a heart attack.

The buildup of plaque in the arteries of your heart can occur over many years. As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, which lessens or blocks the flow of blood. Plaque can also rupture (break open). When it does, a blood clot can form on the plaque, blocking the flow of blood.

These arteries supply oxygen-rich blood to your heart muscle. Coronary heart disease (CHD) is a disease in which a waxy substance called plaque builds up inside the coronary arteries and it is the most common type of heart disease. When plaque builds up in the heart arteries, the condition is called atherosclerosis.

F.A.S.T

It’s important to spread the word about F.A.S.T., the acronym to help people remember the signs of stroke:

  • Face drooping,
  • Arm weakness or
  • Speech difficulty mean it’s
  • Time to call 911

You can reduce many risks by making lifestyle changes. But you need information and support.

To lower their risk for heart disease:

  • Lose weight – Eat smaller portions and get 21⁄2 hours of physical activity a week
  • Eat less saturated fat and sodium
  • Eat more fruits and vegetables
  • Limit beverages and foods with sugar
  • Quit smoking
  • Have regular checkups
  • Track our weight, waist size, blood pressure, cholesterol, and blood sugar (for diabetes).

Note: You can lower your risk by making some small but important changes to your health, you and your family will have longer, healthier lives.

Physical Activity

Being physically active on a regular basis is one of the best ways to keep your heart, lungs, and whole body healthy. It makes your heart stronger and lowers your risk for heart disease.

Any activity is better than none! But the “intensity,” or how hard your body is working, makes a difference. Increase your intensity gradually. If you have a health problem, check with your health care provider before increasing your physical activity.

  • Light-intensity activity, like cooking or cleaning the house, usually doesn’t require much effort. Start light, if that’s what you’re comfortable doing or your provider recommends.
  • Moderate-intensity activity, like taking a brisk walk, makes you breathe harder and your heart beat faster. You can still talk but singing would be hard. Work up to at least 21⁄2 hours of moderate-intensity activity a week.
  • During vigorous-intensity activity, like playing a game of basketball or jogging, you can’t say more than a few words without stopping for a breath. You need only 75 minutes of vigorous activity a week.

Losing even a small amount of weight can lessen weight-related health problems and reduce the risk of heart disease.

References:

  1. https://www.cdc.gov/nchs/fastats/deaths.htm
  2. https://www.nhlbi.nih.gov/sites/default/files/publications/WEHL-On%20the%20Move%20Booklet_508.pdf
  3. https://www.cdc.gov/heartdisease/facts.htm

Celebrating American Heart Month

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#1 cause of death in the U.S. is HEART DISEASE!

Heart disease is a catch-all phrase for a variety of conditions that affect the heart’s structure and function. Coronary heart disease is a type of heart disease that develops when the arteries of the heart cannot deliver enough oxygen-rich blood to the heart.

Despite the devastating toll of COVID-19, heart disease remains the most costly and leading cause of death in the United States. Specifically, myocardial infarction (MI) and coronary artery disease (CAD) are the leading causes of death in the U.S. and other Western societies.

Coronary heart disease is often caused by the buildup of plaque, a waxy substance, inside the lining of larger coronary arteries. This buildup can partially or totally block blood flow in the large arteries of the heart.

Some types of this condition may be caused by disease or injury affecting how the arteries work in the heart. Coronary microvascular disease is another type of coronary heart disease. It occurs when the heart’s tiny blood vessels do not work normally.

The death rate from heart attacks has risen dramatically during the COVID-19 pandemic because people are delaying or not seeking care after experiencing mild symptoms. And, symptoms of coronary heart disease differ from person to person even if they have the same type of coronary heart disease. However, because many Americans have no symptoms, they do not know they have coronary heart disease until they have chest pain, a heart attack, or sudden cardiac arrest.

Protect yourself…

90% of heart disease and stroke is preventable through lifestyle changes and risk factor modification. During Heart Month, it is critical to recommit to fighting this disease by promoting better health, wellness, and prevention awareness in your homes and communities.

There’s a lot you can do to prevent heart disease. You and your friends and family can begin by working together to meet your heart health goals. Move more, work on your weight and salt intake, quit smoking—it’s all easier when you have social support.

Motivating Americans to adopt healthy lifestyles to prevent heart disease is the goal of Heart Month. Focusing on your heart health has never been more important. People with poor cardiovascular health are also at increased risk of severe illness from COVID-19.

Let’s celebrate American Heart month by incorporating heart-healthy cardio activity into your day today:

  • Get Moving (exercise)
  • Quit Smoking (No More Excuses)
  • Lose Weight (Your weight matters)
  • Eat Heart Healthy Foods (talk to a doctor or a nutritionist)
  • Don’t Overeat
  • Don’t Stress

Make heart health a regular part of your self-care routine.

Wish all a Happy Valentine’s Day, and to remind you to take care of your heart

References

  1. https://www.nhlbi.nih.gov/health-topics/education-and-awareness/american-heart-month/about
  2. https://www.nhlbi.nih.gov/health-topics/education-and-awareness/heart-month/help-prevent-heart-disease

Healthy Aging: Exercise lowers risk for serious health problems

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Being Physically Active…move your body more…pursue a well-rounded exercise plan that fits your lifestyle

Hundreds of studies have shown that exercise lowers your risk for serious health problems, including heart disease, diabetes, stroke, high blood pressure, and certain forms of cancer. What’s more, physical exercise eases arthritis and preserves independence while trimming your waistline. Put simply, exercise helps you feel better, look great, and live a longer, more joyful and satisfying life.

Centers for Disease Control and Prevention guidelines recommend exercising moderately for 150 to 300 minutes or 75 to 150 minutes of vigorous activity — and that the higher number should be the target. Exercise strengthens your heart muscle, lowers your blood pressure and cholesterol, and burns calories. It can also enhance your mood.

Aerobic exercise can improve the way your heart and other muscles use oxygen. The right blend of exercises for you incorporates aerobic workouts (including walking), as well as stretching and strength-building / resistance exercises.

Exercise is the best investment you can make for your health.

“It is never too late to reverse how you look and feel, and develop the mindset of how you do it. Day in and day out, if you want to live longer and live better, you need a clear and basic understanding that the outcome of your journey is the sum of its steps.” Strauss Zelnick, Becoming Ageless

Researchers are learning just how exercise fights cardiovascular disease. What they know is that exercise improves the efficiency of the muscles that it puts to work, including the heart. It improves blood flow to the heart muscle and reduces the risk of abnormal pumping rhythms.

Studies have evaluated exercise and health in men and women of diverse ethnic and socioeconomic backgrounds. Although the details vary, the vast majority agree that regular exercise is associated with a sharp reduction in heart attacks and cardiac deaths; most cite protection in the range of 35% to 55%.

Furthermore, studies show that modest exercise, such as walking about two miles a day or burning about 1,000 calories a week, can provide enormous protection against heart disease. And exercise helps even people who don’t start exercising until later in life, as well as patients who don’t start until they suffer a heart attack. In fact, a meta-analysis of 48 trials involving nearly 9,000 cardiac patients found that exercise-based rehabilitation reduced the patients’ risk of dying from heart disease by 26%.

Aerobic exercise helps your heart and other muscles better use oxygen.

In addition, exercise lowers LDL (“bad”) cholesterol and triglyceride levels while boosting HDL (“good”) cholesterol. It also reduces body fat, insulin levels, and the risk of diabetes — all cardiac risk factors. Regular exercise improves the body’s defenses against artery-blocking blood clots and quiets the vascular inflammation that fuels the fire of atherosclerosis.

Atherosclerosis is the accumulation of pockets of cholesterol-rich gunk inside the arteries, according to Harvard Health. These pockets, called plaque, can limit blood flow through arteries that nourish the heart — the coronary arteries — and other arteries throughout the body. When a plaque breaks apart, it can cause a heart attack or stroke.

A healthy lifestyle which includes exercise goes a long way to preventing cardiovascular disease. Aerobic and resistance exercise can prevent heart-harming trends, like high blood pressure or high cholesterol, before they can cause damage.

“A man is as old as his arteries.” Thomas Sydenham, English physician

A regular exercise program has a major effect on the health of your arteries. Every artery has three layers in its wall. The endothelium is the innermost of the artery’s three layers and is composed of a thin layer of endothelial cells that are in direct contact with the bloodstream. It produces nitric oxide, which helps keep the artery open and healthy. Plaques have the opposite effect.

Endothelial cells have a crucial role in vascular health, and exercise has an important effect on endothelial cells. Among other things, endothelial cells produce nitric oxide. Tiny amounts of nitric oxide produced by your endothelial cells are a boon to your circulation.

This nitric oxide has two crucial functions. It keeps the arterial lining smooth and slippery, preventing white blood cells and platelets from latching on and causing damaging inflammation and artery-blocking blood clots. In addition, it relaxes the smooth muscle cells of the artery wall’s middle layer, preventing spasms and keeping arteries open.

Invest in yourself!  Exercise is the best investment you can make for your health

Cardiovascular and chronic diseases are not inevitable as we get older. Although, more research is needed, the evidence suggests that regular exercise can reduce the risk of heart disease and other common chronic health problems as you age.

References:

  1. https://www.harvardhealthonlinelearning.com/courses/starting-to-exercise
  2. https://www.health.harvard.edu/heart-health/supplements-vs-exercise-for-heart-disease-and-cancer
  3. https://www.veteranshealthlibrary.va.gov/HealthyLiving/Active/Benefits/142,82041_VA

Heart Disease is a Food and Nutrition Related Pandemic Disease in America

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Heart disease is caused by the foods we eat.

Heart disease is the leading cause of death of men and women in America. It kills more than 647K Americans annually according to the Centers for Disease Control and Prevention (CDC). It fills the nation’s critical care hospitals beds and exponentially increases healthcare costs. Heart disease has become a perennial pandemic in America.

Heart disease refers to several types of heart conditions. The most common type is coronary artery disease, which can cause heart attack.

Heart disease occurs most often when a substance called plaque builds up in your arteries. When this happens, your arteries can narrow over time, reducing blood flow to the heart.

According to Dr. Caldwell B. Esselstyn Jr., who directs the cardiovascular prevention and reversal program at The Cleveland Clinic Wellness Institute, heart disease and the build up of plaque in your arteries can be “prevented, arrested, and selectively reversed” by consuming a plant based diet and eliminating from the standard American diet the typical toxic and unsafe foods which are responsible for the disease.

“When we have a problem, our natural instinct is to add a new habit or purchase a fix. But sometimes, you can improve your life by taking things away. For example, the foods you avoid are more important than the foods you eat.” David Perell

Instead of the government’s universally accepted ‘food pyramid’, Dr. Esselstyn promotes just 3 food categories: safe, condiments, and unsafe.

  • Safe: grains, legumes, lentils, vegetables, and fruits
  • Condiments: nuts and seeds
  • Unsafe: oils, sugars, dairy and processed foods, meat, poultry, and fish

 

References:

  1. https://www.cdc.gov/heartdisease/docs/ConsumerEd_HeartDisease.pdf
  2. http://www.dresselstyn.com/site/study03/

Heart Disease Leading Cause of Death in the United States

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“Do Your Part, Care for Your Heart”

There is a silent and deadly pandemic raging in America every year. That pandemic kills on average more than fifty thousand Americans each month. That silent pandemic is called Heart Disease.

Heart disease is the leading cause of death in the United States. More than 610,000 Americans die of heart disease each year according to the Centers for Disease Control and Prevention (CDC). That’s one in every four deaths in this country.

Almost 70 percent of Americans are afraid of dying of cardiovascular heart disease. Despite this, only 38 percent know or monitor their blood pressure, and just 18 percent know their body mass index (BMI), both of which are essential factors in overall heart health. So, it’s clear that more Americans need to know their numbers and keep their blood pressure, cholesterol and blood sugar at normal levels. They need to learn more about heart health and how they can manage their risks.

The term “heart disease” refers to several types of cardiovasculaheart conditions. The most common type is coronary artery disease, which can cause heart attack. Other kinds of heart disease may involve the valves in the heart, or the heart may not pump well and cause heart failure. Some people are born with heart disease.

Americans at Risk for Heart Disease

Heart disease occurs when a substance called plaque builds up in your arteries. As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, which lessens or blocks the flow of blood to the heart. Plaque can also rupture (break open). When it does, a blood clot can form on the plaque, blocking the flow of blood.

Smoking, eating an unhealthy diet, and not getting enough exercise all increase your risk for having heart disease. High blood pressure, high blood cholesterol, diabetes, and smoking are key risk factors for heart disease. About half of Americans (47%) have at least one of these three risk factors.

Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:

  • Diabetes
  • Overweight and obesity
  • Unhealthy diet
  • Physical inactivity
  • Excessive alcohol use

Heart disease is the leading cause of death for people of most racial and ethnic groups in the United States, including African American, American Indian, Alaska Native, Hispanic, and white men.

A healthy heart comes from lots of little lifestyle changes that become a habit. And, heart-healthy lifestyle changes can help lower your risk for complications. A heart-healthy lifestyle is all about listening to your heart and giving it what it needs to thrive (even if that means ignoring your stomach’s request for a second donut). A healthy heart is a reward that’s well worth some minor lifestyle changes.

Your doctor also may prescribe medication to treat the disease. Talk with your doctor about the best ways to reduce your heart disease risk.

Think fitness.

Spending time in natural environments can benefit health and well-being.

There’s plenty of science establishing the health benefits of exercise, particularly outdoors. A 2019 Scientific Reports study of nearly 20,000 Britons showed people who spent at least two hours per week in nature were far more likely to report good health and well-being than those who didn’t.

Think healthy eating.

The slogan…”healthy eating for a strong heart beating” is one to live by. You can lower your risk of heart disease by making several small changes at each meal and by choosing foods that are good for your heart. Eating a healthy diet of whole grains, high fiber and lean sources of protein, and exercising at least 30 minutes daily can help control or delay age-related health problems associated with aging, like high blood pressure, obesity, heart disease and diabetes.

Most standard American diets are based on foods you shouldn’t eat. Instead, Americans should focus on foods that are good for your heart. They should eat more vegetables, fruits, and whole grains. The fiber in these foods helps lower “bad” LDL cholesterol. They should eat more beans, legumes (like lentils), seeds, and nuts. Additionally, Americans should:

  • Put healthier fats to work for you.
  • Favor unsaturated fats, such as canola, olive, and peanut oils.
  • Eat fish that are high in omega-3 fatty acids, including albacore tuna, salmon, and sardines. Omega-3s seem to lower triglycerides, fight plaque in your arteries, lower blood pressure, and reduce your risk of abnormal heart rhythms.
  • Eat lean protein.
  • Make beans, nuts, fish, and chicken your mainstays, and keep portions in check.
  • The American Heart Association suggests you eat at least two 3.5-ounce servings of fish a week.

Think canine companionship.

Dog ownership is associated with decreased cardiovascular risk and with lower risk of death over the long term.

Many studies have linked dog ownership to health benefits, including more exercise, lower blood pressure, improved lipid profile, and reduced stress. A meta-analysis published in the American Heart Association journal Circulation in 2019 examined 10 studies over seven decades involving nearly 4 million people. It concluded dog owners had a 24% lower risk of death from any cause than their petless peers during the course of the studies.

Be heart smart.

Make smart choices and improve your heart health. It’s about individuals taking care of their own hearts every day. Everyone can benefit by following heart-healthy practices:

  1. Exercise regularly (at least 2.5 hours per week).
  2. Quit smoking.
  3. Lose weight.
  4. Know your BMI, blood pressure and A1C.
  5. Eat heart-friendly foods.
  6. Eat chocolate and drink wine (in moderation).
  7. Don’t overeat.
  8. Learn to manage stress.

The fight for heart health awareness truly is just that: a fight. Heart disease is a formidable foe that’s responsible for almost 25 percent of all deaths in the U.S., more than any other cause of death.

Our health-care system would not be so overwhelmed by COVID-19 right now if it was not already overwhelmed with preventable chronic illnesses. About 75 percent of the $2.2 trillion we spend on health care each year goes to treat chronic illness like heart disease, the Centers for Disease Control estimates. And, it is estimated that 40 to 70 percent of those illnesses could be prevented.

In 2018 the United States shelled out $329 billion to treat heart disease and strokes, the American Heart Association calculated. About 80 percent of those cases — $263 billion worth — were caused by poor diet, lack of exercise, alcohol use and obesity.

References:

  1. https://www.cdc.gov/heartdisease/facts.htm?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fdhdsp%2Fdata_statistics%2Ffact_sheets%2Ffs_heart_disease.htm
  2. https://www.cdc.gov/heartdisease/docs/ConsumerEd_HeartDisease.pdf
  3. https://www.heart.org/en/news/2020/06/10/instead-of-a-tie-think-about-healthy-gifts-and-gratitude-for-fathers-day
  4. https://www.ahajournals.org/doi/epub/10.1161/CIRCOUTCOMES.119.005554