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Heart Disease

The human heart beats about 100,000 times a day, pumping blood through some 60,000 miles of blood vessels. Heart disease can be broken into two simple parts:

  1. Heart
  2. Blood Vessels

Family history is a very important consideration when looking at heart risk, but how you take care of yourself is even more important.

Underappreciated Risk Factors

There is far too much emphasis on cholesterol as the single guilty element. Sure, you want to control total cholesterol, and good ratios of HDL (good cholesterol) and LDL (bad cholesterol). Yet if that is all you are doing, you have missed the boat in a big way.

Here is what you really need to know and test for:

1.)    C-reactive protein – You want to ask your doctor for a test called “cardio-CRP” to determine your risk of heart disease as a result of inflammation. Addressing the cause of elevated inflammation in your body is vitally important.  If you have arthritis, sinusitis, tendonitis or another “-itis” you will want to address the trigger of the cause of the C-reactive protein.

2.)    Homocysteine – A substance made in the body that contributes to heart disease, dementia and osteoporosis.  Treatment is usually as simple as B6, B12 and folic acid; working with your doctor is essential.

3.)    Fibrinogen – This clotting factor, if elevated, increases your risk of clots that can contribute to heart attacks and strokes. Nattokinase is an example of one of several ways to help control fibrinogen if elevated. Also, avoid smoking.

More ways to protect your heart:

  • Keep blood pressure below 120/80
  • Don’t smoke
  • Lessen stress or at the very least control it (to the best of your ability)
  • Meditate, pray and laugh through each and every day
  • Control diabetes and prediabetes
  • Exercise moderately throughout the week
  • Get enough sleep and make sure you don’t have sleep apnea
  • Don’t let tooth and gum disease get out of control; it accelerates heart disease
  • Maintain an ideal body weight for your frame; it is the quality of the weight even more than the quantity.  A fit and muscular person may weigh more than a fat person, because muscle weighs more than fat.
  • Eat well.  Input impacts performance.  You wouldn’t put poor quality gasoline or oil in your car and expect performance; likewise, you wouldn’t eat unhealthy food and expect a good outcome.

Eating recommendations:

Keep your diet simple and health promoting.  Apply the 3-2-1 + 1 diet.

By the end of each day, your dietary ratio should be 3 veggies, 2 fruits, 1 grain and 1 lean protein.  This is also a great weight loss program.
Supplementation recommendations:

  • Add fiber to your diet  (ground flax seeds are a good source)
  • 100 mg of CoQ10 per day
  • 1000 to 2000 mg of omega 3 fatty acids per day
  • 200 to 500 mg of magnesium per day (too much will cause loose stools)

Summary:

The human heart beats about 100,000 times in a day. It works daily to sustain life, so put in the same work to care for it and give it a helping hand.

 

 

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Health Tips On the Go!

Improve Posture

  • 1.Avoid slouching. Be aware of your posture as you walk, sit, and drive, keep shoulders squared and head pulled back and up.

  • 2.Imagine a thread pulling the top of your head toward the ceiling. Visualization can help improve your sense of position.

  • 3.If your job requires you to sit for long periods, take frequent breaks to stand, stretch and shake it out.

  • 4.Maintain a strong core to help support proper posture. Add core-training exercises to your daily routine.

  • 5.A firm mattress and ergonomic pillow help achieve proper back support while you sleep, so you'll stand straighter in the a.m.

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