 Feature Article: Naturally Heart Smart
When you begin to touch your heart or let your heart be touched, you begin to discover that it's bottomless, that it doesn't have any resolution, that this heart is huge, vast, and limitless. You begin to discover how much warmth and gentleness is there, as well as how much space.~Pema Chodron
Heart disease and the related conditions of high cholesterol and high blood pressure affect millions of Americans each year. The American diet and lack of exercise have contributed heavily to this problem. While serious heart disease is best handled by a qualified cardiologist, we would like to give you some tools to help you talk with your doctor about taking care of your heart in the most natural way possible. If you do not currently have heart disease and want to make sure you prevent it, or if you have a family history and want to be proactive, there is certainly something in this article for you.
It goes without saying that diet and exercise are important factors in any wellness program. Proper diet and even moderate exercise can go a long way toward preventing and treating a multitude of diseases, including heart disease. The greatest misconception relative to nutrition and heart disease is that all fats are bad. We have become carried away with the low fat craze. Monounsaturated fats (found in nuts, avocado and olive oil) and omega-3's (found in fish and flax) are in fact very healthy fats to consume. Even saturated fats like those found in coconut oil are important in the body's utilization of fatty acids and fat-soluble vitamins, and can even help the body burn unwanted fat.
The real villains in the American diet are the hydrogenated and partially hydrogenated oils found in so many processed foods. These oils have molecules that have been altered or damaged and as such are unrecognizable to the body. White flour and sugar are also too abundant and can cause problems with inefficient use of glucose and inflammation. Too much protein in the diet, or other acid-producing foods, can also be a factor in heart disease.
Heart disease is characterized by inflammation, high cholesterol, high blood pressure, stress and inherited risks. Below we have broken down each of these factors and commented on some of the natural remedies that can be used for each. As stressed earlier, please speak with your doctor about these therapies before considering going off of any prescription medication or changing a program recommended by a doctor.
Inflammation
Chronic inflammation in the blood vessels is a central factor in the development of heart disease. This leads to arterial wall damage and plaque formation. One marker of inflammation is a substance called homocysteine, a by-product of protein metabolism naturally found in the body. Normally this by-product is neutralized by the body by converting it to methionine. Roughly 20% of the population cannot make this conversion due to genetic issues. Others with low thyroid activity or who eat too much protein for their nutritional needs can also be at risk for high homocysteine. A simple blood test can reveal if you have high homocysteine levels. Supplementing with a combination of B12, folic acid and B6 can bring homocysteine levels down to normal.
High C-reactive protein levels also indicate inflammation and are predictive of heart disease. This indicator shows a much higher correlation with heart disease than high levels of LDL cholesterol do. Gamma tocopherol (a form of vitamin E) and selenium are nutrients important in the control of C-reactive protein.
High Cholesterol
Cholesterol is a natural substance found in every cell of the body that is produced by the liver and small intestine. It is important in digesting fats, strengthening cell membranes and making hormones. Even though the body actually can produce all of the cholesterol we need, we also get cholesterol from foods we eat from animal sources such as meats, poultry, fish, eggs, and dairy products. Foods like avocado, peanut butter, and nuts are high in healthy fat but do not actually contain cholesterol. Sugar and alcohol can cause the liver to produce more cholesterol and should therefore be limited.
Cholesterol cannot dissolve in the blood and is therefore transported by lipoproteins in the blood. These lipoproteins are known as LDL (the "bad" cholesterol) and HDL (the "good"). LDL's carry cholesterol throughout the body to the cells and HDL's carry it away from the cells to the liver where it can be processed and eliminated. Measurement of these lipoproteins show how much cholesterol we have in the blood. One component of LDL that is sometimes overlooked by doctors and can be especially harmful is Lp(a). Lp(a) is perhaps the worst cholesterol of all, can be affected by heredity factors and can be easily measured. Talk to your doctor about measuring Lp(a).
There are many now who are not convinced that LDL cholesterol in itself is bad, but rather that it is the oxidation of LDL that can cause damage to the heart and circulatory system. If overall levels of cholesterol are high, it is more likely that there will be more oxidation of LDL. One way to combat this is to make sure that you have enough antioxidants in the system. Antioxidants come from many fruits and vegetables, and the best supplement forms for the heart are CoQ10, grape seed extract, pycnogenol, and perhaps resveratrol.
Statin drugs are currently the most common "western" method for reducing cholesterol and have had good success in doing so. However, statin drugs can have many side effects, some of them very serious. If you don't mind having the "lesser" side effects of headache, insomnia, flushing of the skin, nausea, abdominal pain, bloating, diarrhea, dizziness, constipation or a rash, then go for it! Statins can also cause more serious conditions like myositis or rhabdomylosis. The former is an inflammation of the muscles that causes weakness and the potential for injury. The latter is more serious and can cause muscles all over the body to become painful and weak. As the muscles break down, proteins are dumped into the blood, must be eliminated by the kidneys, and can cause kidney failure.
Statin drugs also block the production of CoQ10, a vital nutrient that exists in every cell of the body. CoQ10 is the body's "spark plug" for energy production and is a powerful antioxidant. Because the heart is one of the most metabolically active tissues in the body, it relies on CoQ10 for proper functioning. Anyone on a statin drug should be supplementing with CoQ10 every day. Statin drugs can also cause irritation to the liver.
Red yeast rice is a natural plant-based statin that is safer than a prescription statin and is effective in reducing cholesterol. Like other statins, it can cause an increase in liver enzymes, which should be monitored on a regular basis. As with other statins, red yeast rice can reduce CoQ10 levels in the body, so should be taken along with CoQ10.
Plant based stanols/sterols can be used to reduce LDL and overall cholesterol levels. Stanols and sterols are new to the FDA's GRAS (generally recognized as safe) list, so may start to be seen as additives to food products. These compounds compete with the cholesterol in the food we eat for absorption, thereby reducing the uptake of harmful cholesterol. Walsh recommends three products that work in this way. Our staff, family members or friends have personally benefited from their use: Twin Lab's Cholesterol Success, Health From the Sun's BasiChol and Enzymatic Therapy's Cholesterol Shield.
Below are additional nutrients that are important in controlling cholesterol and how they help reduce cholesterol. If you are just beginning to watch your cholesterol and do not have serious heart disease, you may want to try one or a combination of these nutrients to manage your cholesterol. We have had numerous customers tell us that they reduced cholesterol by 40 points just by adding fish oil. Others used a combination of fish oil and niacin, for example.
Aged Garlic Extract--Used to reduce both cholesterol and blood pressure levels. Adding fresh garlic to the diet can have the same effect.
Niacin--Niacin lowers LDL, Lp(a), triglycerides and fibrinogen levels and increases HDL. Some forms can cause a flushing of the face and skin itching. Use a no-flush form. Using niacin longer term can cause liver irritation, so its effect on the liver should be monitored.
Fish Oil--Thins the blood, reduces inflammation in the arteries and lowers LDL and triglycerides. Should not be used with other blood thinning medication such as Coumadin except under the supervision of a doctor. Also not recommended prior to surgery due to its blood thinning effects.
Vitamin C--An antioxidant associated with increased HDL. Also reduces arterial stiffness and inhibits platelet aggregation. Vitamin C is used to make bile salts. Cholesterol is converted by the liver into bile salts, which then can be excreted through the digestive system. In this way vitamin C can lower cholesterol.
Vitamin E-- An antioxidant which protects against the formation of plaque. Also shown to reduce overall cholesterol.
Pantethine (B5)-Lowers cholesterol by inhibiting an enzyme involved in the production of cholesterol by the body.
Guggul-An Ayurvedic herb that reduces cholesterol levels and increases HDL.
Reishi-A mushroom extract that reduces cholesterol by inhibiting the production of cholesterol in the liver and inhibiting absorption of cholesterol from food sources. Reishi is one of the most prized medicinal mushrooms in China and is thought to be an immune tonic, an adaptogen (helps the body adapt to stress), and is considered one of the premier longevity herbs.
Several companies have put out combination formulas that have the advantage of obtaining several nutrients related to heart health all in one bottle. Pro Omega LDL is a fish oil combined with red yeast rice, CoQ10 and vitamin E aimed at reducing cholesterol. Also recommended is Kyolic's Healthy Heart formula, a combination of aged garlic extract, Vitamin E, hawthorn berry and cayenne, effective for both cholesterol and blood pressure reduction. For specifically boosting HDL cholesterol, Enzymatic Therapy's HDL Booster contains herbs, antioxidants, amino acids, vitamins and minerals targeted at improving cholesterol and overall heart health.
High Blood Pressure
As blood circulates through the body it presses on the arterial walls, a concept we all know as blood pressure. When this pressure is too high, the walls may become distorted, putting additional pressure on the heart to perform its pumping action.
Restricting the use of salt is one way to cut the risk of high blood pressure. Sodium causes water retention, which can increase pressure inside the arteries. Other dietary recommendations include avoiding dehydration, eating a diet high in soluble fiber and increasing the use of food high in potassium (asparagus, cabbage, kelp, oranges). Apples are considered superfood for people with high blood pressure as they are high in potassium and also have a high level of pectin, an excellent from of soluble fiber.
Supplementation with the following herbs or nutrients has been found to have a positive effect on lowering blood pressure.
Hawthorn--An herb that is a restorative tonic for the heart and blood vessels. It dilates the coronary artery and improves blood flow to the heart, strengthens the heartbeat and regulates its rhythm, and normalizes blood pressure.
Magnesium--A mineral that is absolutely essential in the proper functioning of the entire cardiovascular system. It inhibits platelet aggregation, relaxes blood vessels, and thins the blood. Recommended range is 400-800 mg.
Fish Oil--Fish oil can reduce blood pressure by thinning the blood. Generally a supplement with a higher level of EPA, but also with DHA is very heart protective. A minimum of 1200 mg and up to 3000 mg can be used for blood pressure lowering effects.
Vitamin C--Has mild blood pressure lowering effects and helps to remove metals from the body such as lead, which contribute to high blood pressure.
Potassium--Has been shown in repeated studies to lower blood pressure and can be taken as part of a salt substitute. Do not use if you have kidney disease or serious heart disease.
Garlic extract--Has been shown to have an effect on lowering blood pressure.
Dandelion leaf--This herb's mild diuretic effect can help to lower blood pressure.
Pycnogenol--Is a powerful antioxidant, a natural anti-inflammatory and aids in the production of nitric oxide, which helps to dilate blood vessels.
Resveratrol--This newer supplement seems to have anti-platelet effects, is an antioxidant, and is anti-inflammatory.
Some combination products helpful for reducing blood pressure are Enzymatic Therapy's BP Manager, a combination of herbs, Kyolic's Healthy Heart (discussed above), and Blood Pressure Take Care, an herbal and antioxidant formula.
Stress
Stress is considered a risk factor in many types of chronic disease, including cardiovascular disease. Finding ways to relax and rest the body are keys to having a healthy heart. Exercise can go a long way toward reducing stress. The key is to find an activity or activities that you enjoy and do them on a regular basis. Yoga and meditation are often suggested, but a great game of racquetball can be just as beneficial. In Chinese medicine, healthy functioning of the heart is closely related to the emotion of joy, so any activity that brings you joy will benefit the heart--dancing, spending time with family or watching a comedy--pick your passion!!
Aromatherapy is a great way to relax the senses. Aromatherapy can help with emotional distress because scent goes directly from the olfactory nerve to the limbic system of the brain, which controls our emotions. Put some into the bath, through a diffuser, mix with a carrier oil and massage it on your body, or add them to a steam shower. Walsh carries an excellent line of oils called Oshadhi that are wildcrafted and organic. They have some blends that are excellent for managing stress, one of which is aptly named Stress Relief. There are others that can help like Restore, Renewal and Peace of Mind.
Flower essences can help us move through emotional issues and into more joy in our lives. Try Earth, Wind and Flowers' flower essence sprays like Playful (bergamot and zinnia), Open Heart in Protection (Pine and Holly) and Letting Go (frankincense, myrrh and bleeding heart). Use these sprays to lighten your load and start having more joy.
If you have a family history of heart disease, be proactive and start using these tools to keep your heart healthy! Your family and friends will be happy you did!
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