I was reading a health and fitness magazine. As I was reading it struck me that about almost every page was some thing which might help with heart disease. Just how are we supposed to figure out what works for us and for our situation when there's a great deal facts available to choose from?
Based upon my analysis by reading, speaking with physicians and my personal experience I've come up with a list that focuses on the most widespread heart disease contributors and what you can do to help reduce those risks.
Largest Risks (Determined by Andrea):
High Blood Pressure Level
Inflammation
Increased Cortisol levels
Plaque in the arteries
Blood Pressure Level
As reported by the University of Iowa high blood pressure increases damage to our blood vessels and vital organs which is among the most frequent risk factors in coronary disease. Without getting all technical high blood pressure levels forces you to work hard like a mean boss!
Inflammation
Inflammation is a consequence of injury to the body. It is the method the immune system protects you. Having said that chronic inflammation occurs when you have too much of a very good thing! With heart disease the inflammation can also cause the body to send out the wrong type of fix, the fix can come as plaque which in turn causes the arteries to restrict.
Increased Cortisol Levels
High cortisol levels (the stuff that increases while you are stressed) leads to a rise in blood pressure levels as well as abdominal fat. As we saw above increased blood pressure is quite bad for us for a lot of good reasons! The stomach fat has been shown to increase your potential for coronary disease since it leads to metabolic syndrome. The primary reason for this is that there is an rise of fat in your body.
Plaque in Arteries
Plaque eventually blocks your arteries and leads to heart attacks. This Plaque may come from fat, cholesterol, calcium and other miscellaneous places.
Best solutions for Fighting Risks
Exercise
Nutrition
Stress Management
These will not be exceedingly astonishing as this is what we hear most of the time. Unfortunately these are large topics in and of themselves, resulting in a dilemma as to what to begin doing. So here is a glance at the most significant activities.
Exercise
Most sources say we require A half-hour of moderate activity everyday of the week and moderate is approximately 2 miles in 30 minutes. Why start with exercise? Because the list of benefits is very good!
You sleep better (which results in reduced blood pressure)
Results in an efficient cardiovascular system
Manages our weight therefore we have less body fat within our blood
Increases blood flow making it possible for the heart to function better
Lowers your blood pressure
Increases HDL (good cholesterol)
Decreases triglycerides
Nutrition
This is the area that most likely had some of the most debate, but all experts agreed that a healthy eating plan with increased fruits and vegetables was what you want.
Why? According to Jill Nussinow, MS, RD: The high antioxidant activity of vegetarian and vegan food items makes a difference in heart health. In addition, when those foods, many of which are naturally rich in dietary fiber, both soluble and insoluble, are substituted for potentially artery-clogging animal products, will help you lower cholesterol levels, possibly regulate blood sugar levels (implicated in cardiovascular disease), and help individuals lose or maintain weight easier?
So increase the amount of vegetables and fruits to fight cardiovascular disease.
Stress Management
While we are stressed out we have increased blood pressure levels and cortisol levels. Particularly if we are chronically stressed as our body never has a chance to recoup. Sadly many of us are chronically stressed ? too much to do too little time ? you know the tale. Then toss on personal finance issues, family, and employment problems and the stress has a life of its own.
So practicing stress management can certainly help. Ideas? Meditation, yoga breathing, exercise and journaling will all help you.
So there you go, a simple summary of how to approach every piece of information! Exercise on a daily basis, eat more vegetables and fruit and take time to blow off steam. That isn't too challenging.
Resources:
Dale Peterson, M.D.
Founder, Wellness Clubs of America and Center to Expose Iatrogenic Medicine
Jill Nussinow, MS, RD
The Veggie Queen -- Growing Vegetable Enthusiasm
http://www.uihealthcare.com/topics/cardiovascularhealth/card4301.html (Great for you to read if you have high blood pressure)
http://pmri.org/lifestyle_program.html#nutrition (Dr. Ornish website, includes his nutrition guidelines).
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