Heartdisease is a leading killer in the United States, Europe, and Asia. Unfortunately, as more countries adopt the Western lifestyle in place of their ancestral diets, heart disease will continue to progress. In the United States, alone, deaths due to heart and vascular disease unnecessarily kill almost 1 million people every year.High blood pressureis one of the leading risk factors for heart disease—more than 1 billion of the world’s 7.6 billion people have high blood pressure.
Chest pain is a primary reason a person visits the emergency room. After graduating from medical school, I was frequently asked why I went into Primary Care, Family Medicine to be specific. The main reason was my interest in preventive medicine. I would always say, “I would rather help patients prevent a heart attack than trying to treat one after it already happened”. I am confident that I am on the right path.
Consuming a heart-healthy diet, notsmoking, and participating in routine exercise are the three of the most important things one can do to prevent heart disease. These three things are more important than any doctor-prescribed medication ever made.
Risk Factors for heart disease
High blood pressure– makes the heart work harder than it’s designed toSmoking– causes blood vessel damage and promotes clogged arteriesDiabetes– causes blood vessel oxidative damageObesity– places extra stress on the heartElevated homocysteine– causes oxidative damage to blood vesselsElevated C-reactive protein, a marker of inflammation (Learn more aboutinflammation)Family history ofheartdisease – healthy living can reduce this riskHigh cholesterol– contributes to clogged arteriesElevated LDL (bad cholesterol) – contributes to clogged arteriesElevated triglycerides – contributes to clogged arteriesElevated Lp(a) in blood – genetic risk factorDiet low in fruits and vegetables – person lacksantioxidantsneeded for protectionDiet high in animal-based foods – hormones and chemicals in animal products increase riskSleep apnea/lack of sleep– puts stress on the heartChronicstress– elevates cortisol levels, which promotes heart disease and hardening of the arteriesDepression/anxiety– elevates cortisol levels, which promotes heart diseaseUnresolved conflict – elevates cortisol levels, which promotes heart diseaseFeelings of guilt – elevates cortisol levels, which promotes heart diseaseDiagonal earlobe crease – genetic risk factorMale pattern baldness – genetic risk factor
High blood pressure– makes the heart work harder than it’s designed to
Smoking– causes blood vessel damage and promotes clogged arteries
Diabetes– causes blood vessel oxidative damage
Obesity– places extra stress on the heart
Elevated homocysteine– causes oxidative damage to blood vessels
Elevated C-reactive protein, a marker of inflammation (Learn more aboutinflammation)
Family history ofheartdisease – healthy living can reduce this risk
High cholesterol– contributes to clogged arteries
Elevated LDL (bad cholesterol) – contributes to clogged arteries
Elevated triglycerides – contributes to clogged arteries
Elevated Lp(a) in blood – genetic risk factor
Diet low in fruits and vegetables – person lacksantioxidantsneeded for protection
Diet high in animal-based foods – hormones and chemicals in animal products increase risk
Sleep apnea/lack of sleep– puts stress on the heart
Chronicstress– elevates cortisol levels, which promotes heart disease and hardening of the arteries
Depression/anxiety– elevates cortisol levels, which promotes heart disease
Unresolved conflict – elevates cortisol levels, which promotes heart disease
Feelings of guilt – elevates cortisol levels, which promotes heart disease
Diagonal earlobe crease – genetic risk factor
Male pattern baldness – genetic risk factor
The more risk factors a person has, the higher one’s risk. The presence of a few risk factors does not mean a person will definitely have a heart attack or stroke. Therefore, reducing as many risk factors as possible is very important to reduce risk of heart disease, heart attack, stroke and ultimately, death.
Medications can help reduce risk factors
Modern medicine has a few tools in the “doctor toolbox,” which can be helpful in reducing risk factors. In those who are at risk, medicine can play a very important role, especially when diet, lifestyle, and supplements are not sufficient. Unfortunately, daily medication use is the only measure many will commit to. This is a dangerous strategy, however. Doctors use blood pressure-lowering medications and cholesterol-lowering medications to try and reduce risk, but living a healthier lifestyle should also be part of the equation.
Foods for a healthy heart
Choosing the right food to consume is one of the most important ways to prevent heart disease and lowerinflammationin the arteries and heart. Theheart healthbenefits of a Mediterranean diet have been proven by multiple studies. A 2013 study in theNew England Journal of Medicine,for instance, concluded, “Among persons at high cardiovascular risk, a Mediterranean diet supplemented withextra-virgin olive oilornutsreduced the incidence of major cardiovascular events.”.
A diet rich in fruits, vegetables, and beans is key, but a variety of other foods can help:
Nuts– unsalted brazil nuts, pine nuts, almonds, cashews and walnuts. Nuts are rich inlinoleic acid, a unique, healthy anti-inflammatory omega-6 fatty acidSeeds– unsalted pumpkin, chia, and sunflower seedsFruits – organic fresh fruits. 4 servings per day, minimumDietary lignans – found inflaxseed,green teaand strawberriesLeafy greens – collard greens, spinach and kale, to name a few. 6 servings/daySoy products– organictofu, edamame, miso, tempehFish – eat wild (not farm-raised) fish, but no more than once per week due to possible mercury contamination (low-mercury fish options include trout, whitefish, salmon, anchovies, and many more).Red meat and poultry – eat only grass-fed and hormone-free meat and free-range poultryExtra richolive oil– high in oleic acid, an omega-9 fatty acid. Only cook with olive oil at low and medium temperaturesCoconut oil– ideal for cooking at high temperatures and healthier than canola oilLightsesame oil– acceptable for cooking at high temperatures, has various health benefitsGreen tea– good for the heart.Purified water – avoid sugary drinks
Nuts– unsalted brazil nuts, pine nuts, almonds, cashews and walnuts. Nuts are rich inlinoleic acid, a unique, healthy anti-inflammatory omega-6 fatty acid
Seeds– unsalted pumpkin, chia, and sunflower seeds
Fruits – organic fresh fruits. 4 servings per day, minimum
Dietary lignans – found inflaxseed,green teaand strawberries
Leafy greens – collard greens, spinach and kale, to name a few. 6 servings/day
Soy products– organictofu, edamame, miso, tempeh
Fish – eat wild (not farm-raised) fish, but no more than once per week due to possible mercury contamination (low-mercury fish options include trout, whitefish, salmon, anchovies, and many more).
Red meat and poultry – eat only grass-fed and hormone-free meat and free-range poultry
Extra richolive oil– high in oleic acid, an omega-9 fatty acid. Only cook with olive oil at low and medium temperatures
Coconut oil– ideal for cooking at high temperatures and healthier than canola oil
Lightsesame oil– acceptable for cooking at high temperatures, has various health benefits
Green tea– good for the heart.
Purified water – avoid sugary drinks
Supplements for heart health
Takingsupplementsis a part of a regimen that many follow to help improve cardiovascular health.
Vitamin C, or ascorbic acid, is a crucial vitamin, and it plays a significant role incollagen, the main component of arteries. According to a 2009 study inThe American Journal of Clinical Nutrition, which studied people from the United States, more than 7 percent of people six years of age and older were vitamin C deficient based on blood tests. More than half surveyed consumed suboptimal amounts in their diet. Vitamin C levels are also lower in those who smoke tobacco. Studies show a diet high in foods containing vitamin C is good for theheart. A 2017 study in theJournal of Nutritional Biochemistrydemonstrated that rose hips, which are rich in vitamin C, helped preventatherosclerosis, the precursor to heart disease.
Vitamin Ddeficiency is a risk factor for heart disease according to a 2013 study inNutrients. A Harvard University study showed that people with higher levels of vitamin D in their blood had 80 percent less risk of heart attacks when compared to those with the lowest levels. A study from Germany showed those with lower vitamin D blood levels were five times more likely to die from sudden cardiac death when compared to those with higher vitamin D blood levels.
Additionally, a 2017 study concluded, “… the levels of blood vitamin D were significantly lower in heart attack patients, especially in America and Asia, and sufficient blood vitamin D levels might protect against the occurrence of heart attacks.”Suggested Dose: Vitamin D 2,000-5,000 IU daily, for life.
Omega-3 essential fatty acidsconsist primarily ofeicosapentaenoic acid (EPA)anddocosahexaenoic acid (DHA). A 2014 study inNutrition Journalshowed that the majority of Americans do not consume enough omega-3 essential oils. They can be found in a variety of food sources, including fish (mackerel, cod and salmon are among the richest),walnuts,chia seeds,flax seeds,hemp seeds, andnatto.
A 2017 study inFuture Scienceshowed omega-3 oils can reduce the inflammation leading to heart disease. A 2017 study inAtherosclerosisshowed that higher levels of omega-3 in the blood could reduce death from heart disease by 30 percent.
Drug companies manufacture and sell patients a pharmaceutical grade fish oil, which has been shown to lower triglyceride levels by 50 percent. However, non-pharmaceutical prescriptions do the same at a fraction of the cost. Suggested dose:Omega-3 fish oil1,200 mg daily or 3,600 mg daily.
Krill oilis taken by many as an alternative to omega-3fish oil. Krill oil can help reduce risk factors for heart disease. Krill oil can lower Triglycerides, a type of fat that circulates in the blood.
Krill oil also lowersLDL (bad) cholesterol, a leading risk factor for heart disease. A 2017 study of 662 patients inNutrition Reviewsshowed LDL could be reduced in those who consumed krill oil. Other studies have shown consistent findings.Suggested dose:Krill oil500 mg to 2,000 mg daily (an alternative to fish oil)
Coenzyme Q10 (CoQ10)plays an important role in the health of mitochondria, the powerhouses of our cells. Since theheartis the most active of all organs, it produces and requires the most CoQ10 in order to meet its metabolic demands. However, in those with cardiac disease, higher levels of CoQ10 are required.
A 2017 study, which reviewed 14 other studies, showed an important benefit of CoQ10—the results showed those who took CoQ10 were 31 percent less likely to die from complications of congestive heart failure.
A 2014 study inMedical Science Monitorshowed that 50 mg of Coenzyme Q10, when taken twice per day, could be beneficial in reducing muscle aches caused by prescription statin drugs. Other studies have been conflicting. Coenzyme Q10 may also reduce bad (LDL) cholesterol, triglycerides, and LP(a) blood levels. Suggested dose:CoQ10–100 mg three times per day or 300 mg once daily.
A 2008 study showed thatRYR, when combined with lifestyle changes and omega-3fish oilsupplements, LDL (bad) cholesterol could be lowered by up to 42 percent—a result similar to drugs like atorvastatin (Lipitor).
Another 2008 study from China reported in theAmerican Journal of Cardiology, included nearly 5,000 people who all tookRed Yeast Ricefor almost 5 years. The researchers concluded that longer-term therapy with RYR significantly reduce recurrence of heart attacks, prevented new heart attacks, and lowered the risk of dying by 33%. The researchers stated that RYR was safe and well tolerated.
A 2015 study showed similar findings, leading researchers to conclude “…RYR might be a safe and effective treatment option for dyslipidemia (high cholesterol) and cardiovascular risk reduction in statin-intolerant patients”. In other words, they concluded that RYR is a good alternative in patients who could not tolerate cholesterol-lowering statin drugs.
Spirulina, a potent antioxidant, provides another weapon in the cholesterol-lowering arsenal. A 2008 study of the Mexican population showed spirulina could lower cholesterol values andblood pressurein test subjects.
A more recent study from 2014 showed that 1 gram of spirulina taken daily could lower total cholesterol by 16 percent when taken for 12 weeks. It also lowered triglycerides and LDL (bad) cholesterol. A 2015 study confirmed spirulina’s cholesterol-lowering benefits. Taking spirulina in addition to prescription lowering medications is acceptable.
Spirulina can be used as a supplement, and many manufacturers sell it in apillorpowderform. The powder formulation is best when adding to foods. If using spirulina powder, I recommend adding it to a smoothie.
Other Heart-Healthy Supplements
Magnesium chelate– helps the heart and arteries to relaxL-carnitine– helps optimize mitochondrial function, important in those with congestive heart diseaseL-Arginine– an amino acid which is helpful for angina and congestive heartFolic Acidor methyl-folate- helps lower homocysteine, a risk for heart diseaseD-ribose– theoretically helpful in those with heart failureNiacin– helps increase good cholesterol (HDL). Facial flushing is a common side effectVitamin B12or methylcobalamin – helps lower homocysteine, a risk for heart diseaseEssential oils– chamomile, wintergreen, peppermint, and lavender. Can be diffused in the air or taken internally. Helps reduce stress, which can negatively affect the heart.
Magnesium chelate– helps the heart and arteries to relax
L-carnitine– helps optimize mitochondrial function, important in those with congestive heart disease
L-Arginine– an amino acid which is helpful for angina and congestive heart
Folic Acidor methyl-folate- helps lower homocysteine, a risk for heart disease
D-ribose– theoretically helpful in those with heart failure
Niacin– helps increase good cholesterol (HDL). Facial flushing is a common side effect
Vitamin B12or methylcobalamin – helps lower homocysteine, a risk for heart disease
Essential oils– chamomile, wintergreen, peppermint, and lavender. Can be diffused in the air or taken internally. Helps reduce stress, which can negatively affect the heart.
Live a heart-healthy lifestyle
Heartdisease is a leading killer of people all over the world. Tobacco cessation, a healthy diet high in fruits and vegetables and routine exercise can prevent premature death from heart disease in those who choose healthier lifestyle options. Walking at least 10,000 steps per day is a good goal for most. A good nightsleepalso plays an important role in preventing heart disease. Frequently, people chose vitamins and supplements to help further control risk factors and improve outcomes, especially when dietary and lifestyle changes are not sufficient.
