Our heart is an amazing muscle. It supplies nutrients and oxygen to all our vital organs and body parts. It beats on average 100,000 times a day and pumps the equivalent of 2,000 gallons of blood each day. With all the work our hearts do it seems only logical we should take care of it as well as it takes care of us. Yet in the United States, the most common type of heart disease and the leading cause of death is coronary heart disease also known as coronary artery disease (CAD). This occurs when a substance made up of cholesterol deposits called plaque builds up in the arteries that supply blood to the heart, pretty much the same as what happens to our home plumbing pipes. When this happens, your arteries can narrow over time, this is called atherosclerosis. A heart attack occurs when plaque totally blocks an artery carrying blood to the heart.
We eat foods high in saturated fats, like fast food instead of natural home cooked meals. We drink soft drinks or sports drinks instead of water. We pass over the veggies for starchy foods or end up slathering them in high fat dip. We eat until our stomachs feel like they are going to burst or continue to eat 3 or more helpings in the buffet line. We even choose candy bars and other sweets instead of reaching for fruits to satisfy our cravings. In moderation and with limitations these “treats” are not necessarily bad for us; but the amounts we consume on a normal basis are usually larger portions than we need. It is also contributing to one of the unhealthiest societies where teenage obesity is up along with childhood diabetes.
We can change how and what we eat; we can choose the healthier foods and smaller portions sizes. We can cut back on alcohol and get reasonable amounts of exercise. Quitting smoking and eating a diet rich in whole grains, legumes, fish, non-fat or low-fat dairy products and plenty of fresh fruits and vegetables can also make a significant difference. Some things we cannot change; such as, older age, male gender, and a family history of CVD (cardiovascular disease) but we may be able to impact these areas in beneficial ways.
Studies have shown the maintaining of normal cholesterol levels, normal blood pressure and including vitamin D, CoQ10, garlic, magnesium, fiber and Omega fatty acids in our diets promote cardiovascular health. Important helpers are magnesium and vitamin D. Why are these supplements important?
CoQ10 – Helps produce energy in each cell, particularly those in the heart and other major organs. Since it has powerful antioxidant properties, it helps prevent LDL cholesterol oxidation.* Although the human body can synthesize CoQ10, in some situations the body’s capacity to produce CoQ10 isn’t sufficient to meet its needs. CoQ10 levels reach their peak in the human body by age 20 and fall slowly thereafter.
Garlic – Studies show that garlic promotes cardiovascular health by helping to retain normal blood pressure and cholesterol levels naturally when used as part of a diet low in fat and cholesterol.¹ Allicin, a compound found in garlic, has been shown to be responsible for many beneficial actions, including the support for the maintenance of healthy levels of beneficial microorganisms.*
Fiber – There are two types of fiber in foods and we need both. Insoluble fiber, found in the outer layer of grains such as wheat bran, promote a healthy digestive system and colon health. Heart health benefits come from soluble fiber, the type of fiber found in oats and apples. Increasing soluble fiber intake helps naturally lower blood cholesterol and blood-sugar levels.
Omega fatty acids - †Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. Research also shows that high levels of omega-3 fatty acids promote cardiovascular health and help retain normal blood pressure and triglyceride levels. Omega-3s also support healthy brain, vision, and joint function.*
Magnesium – A major helper in over 300 enzymatic reactions in the body and is necessary for the transmission of nerve impulses, muscular activity, temperature regulation, detoxification reactions, and the formation of healthy bones and teeth. Magnesium also increases oxygenation of the heart muscle by improving how it contracts and moves and is involved in energy production and the synthesis of DNA and RNA.
Vitamin D – Researchers have linked low vitamin D intakes to osteoporosis or brittle bones, high blood pressure, heart disease, autoimmune diseases and certain cancers. As such, the scientific community is advocating higher intake of vitamin D to address the suboptimal vitamin D blood levels found in many Americans.
Being healthy isn’t something that just happens; we have to work at it. Finding the right kind of help can make all the difference in how we live and feel. Reducing cholesterol naturally by watching what we put into our bodies will go a long way in our overall level of health.
Also See Our Other Sources Of Heart Health Info:
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