Diet and exercise are, of course, factors in any wellness program.  Proper diet and even moderate exercise can go a long way toward preventing and treating all kinds of 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.  The real villains in the American diet are the hydrogenated and partially hydrogenated oils found in so many processed foods.  White flour and sugar are also too abundant and can cause problems with inefficient use of glucose and resultant inflammation.

Red meat and eggs have also been demonized, but the truly harmful things found in these products have little to do with saturated fats.  Red meat that is grass-fed and hormone and antibiotic-free can be safely consumed, just use the size of your fist as a benchmark for portion size and only eat it 2X per week.  Eggs contain lecithin, a fat emulsifier, that assist in their proper digestion and assimilation.  Organic, cage free eggs contain many healthy nutrients and can be part of a healthy diet in moderation, about 3-5 eggs per week.

The main factors affecting heart disease are inflammation, high cholesterol, high blood pressure, stress and inherited risks.  Below you will find natural remedies suggested for dealing with the first four factors.  Inherited risks simply point out the need for preventative measures to prevent manifestation of these risks.  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 can also be at risk for high homocysteine.  A simple blood test can reveal if you have high homocysteine levels.  Supplementing with B12, folic acid and B6 can bring homocysteine levels down to normal.  Carlson's Tri-B is great for this purpose.

Eating refined sugars that no longer contain the minerals required to process sugar in the body (such as chromium) can contribute to inflammation.  Refined sugars cause a rush of insulin to the blood.  Since the cells cannot handle an overload of insulin, over time the insulin receptors in the cells reduce to protect the cell, leaving insulin in the bloodstream.  This can cause inflammation.  If you desire to use sweeteners; organic, raw sugars or plant sweeteners such as xylitol, stevia or agave nectar are better for you.

While inflammation is a normal physiological response, the excess intake of omega-6 (pro-inflammatory) versus omega-3 (anti-inflammatory) fatty acids in the diet has caused a wide range of health problems, cardiovascular disease among them.  Omega-6 fatty acids are found in sunflower, safflower, soy and corn oils, all of which are prevalent in packaged goods in America.  In addition, much of the livestock we consume are on grain-fed diets, effectively increasing our consumption of these fats.  Omega-3 fatty acids are found in flax, walnuts, canola, chia seeds, fish and fish oils.  While the ratio of omega-6s to omega-3s in a typical Western diet is now 20:1 -30:1, in the pre-industrial era it was 1:1-2:1!  Adding a fish oil, or other sources high in omega-3s to your daily diet, is an excellent way to reduce inflammation in the body.  The benefits of omega-3s have been demonstrated in over 8000 published clinical trials.

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 can actually produce all of the cholesterol we need, we also get cholesterol from animal sources such as meats, poultry, fish, eggs, and dairy products.  Plant foods like avocado, peanut butter or other nuts are high in fat but do not 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 so is 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. 

Statin drugs are currently the most common "Western" method for reducing cholesterol and have had good success in doing so.  Statin drugs, however, block the production of CoQ10, a vital nutrient that exists in every cell of the body.  CoQ10 is the body's "spark plug" for all energy production and is a powerful antioxidant.  Since the heart is one of the most metabolically active tissues in the body, CoQ10 is vital for its proper functioning.  Anyone on a statin drug should be supplementing with CoQ10 every day.  Statin drugs can cause serious irritation to the liver and many people find the side effects difficult to tolerate.  Muscle weakness and atrophy are also common side effects of statin drugs.

Red yeast rice is a natural plant-based statin that is safer than a prescription statin, has minimal side effects and is very effective at reducing cholesterol.  Like other statins, it can cause an increase in liver enzymes, which should be monitored on a regular basis.  Red yeast rice should also be taken with CoQ10.

Plant-based stanols/sterols can be used to reduce LDL and overall cholesterol levels.  These compounds compete with the cholesterol in the food we consume for absorption, thereby reducing the uptake of harmful cholesterol.  Walsh recommends three products that work in this way:  Twin Lab's Cholesterol Success, Health From the Sun's Basichol and Enzymatic Therapy's Cholesterol Shield.

Niacin, or vitamin B3, is being recommended by many doctors now for reducing cholesterol.  Niacin lowers LDL, triglycerides and fibrinogen levels and increases HDL.  Some forms can cause a flushing of the face and skin itching that is more irritating than harmful.  Using niacin longer term may cause liver irritation, so its effect on the liver should be monitored.  A side benefit of niacin is that it can be very beneficial to those with high anxiety and other mental and emotional issues.  If your heart issues are fed by either of these things niacin may be a good choice for you.

A high fiber diet or fiber supplement can contribute to lowering cholesterol.  The fiber binds the cholesterol and carries it out through the intestinal tract.  Fiber supplements can be found in many forms from single herb formulas to multiple fibers included in one formula.  "An apple a day" for heart disease is effective because of the fiber in apple, apple pectin, as well as a good amount of potassium to help with water balance.

Below are additional nutrients and herbs that are important in controlling cholesterol.  If you are just beginning to watch your cholesterol and do not have serious heart disease, you should consider trying one or a combination of these safe and effective nutrients before going on a statin or other prescription drug.  You must always check interactions of herbs with prescription drugs that you take for any reason.

Aged Garlic Extract-Reduces both cholesterol and blood pressure levels. 

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.  We believe the best brands are Nordic Naturals, Metagenics, and Carlson.

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 contribute to lowering cholesterol.  Vitamin C is also very helpful with immunity.

Pycnogenol-Can strengthen capillary walls and increase nitric oxide levels.  Recent studies have confirmed its ability to increase vasodilation and blood flow through increasing nitric oxide production.  Pycnogenol is also beneficial for joint issues and ADD, so choose pycnogenol if you also have these other issues.

Artichoke extract-Artichoke can inhibit the production of cholesterol by the liver and thus can help reduce cholesterol.

Vitamin E-An antioxidant which protects against the formation of plaque and has also been shown to reduce overall cholesterol.

Pantethine (B5)-Lowers cholesterol by blocking an enzyme involved in the production of cholesterol in the body.  B5 is also an excellent nutrient for adrenal gland function, thus improving one's reaction to stress.  Keep in mind that when taking one of the B vitamins it is also recommended to take a B-complex as the B's work synergistically.

Lecithin-This lipid is partially soluble in water, so acts as an emulsifier for other fats, including cholesterol, allowing them to be digested and carried out of the body.  Lecithin is also crucial to the brain and the nervous system as it is present in every cell membrane.  Healthy membranes enhance nerve transmission.  If you need help with memory as well as cholesterol this nutrient may be for you.  Lecithin can be from soy or egg sources.  If you do a soy-based one make sure it is non-GMO (genetically modified organism).

Guggul-An Ayurvedic herb that may reduce cholesterol levels by inhibiting cholesterol synthesis and also has the effect of acting as an antioxidant.

Resveratrol-Found in red wine, peanuts and some berries, this compound appears to have antiplatelet and anti-imflammatory activity.  The trans-resveratrol form is the most active in the body, and a supplement of resveratrol should be in this form.

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 that helps balance the system, and is considered one of the premier longevity herbs.  If stress is an issue for you, this may be the remedy for you.

Hibiscus Tea-Clinical trials have shown that this herb can lower lipid profiles and reduce blood pressure.  If you enjoy a cup of tea during the day, add this to your regimen.

Several companies have combination formulas that have the advantage of obtaining several nutrients related to heart health all in one bottle.  Walsh recommends LDL fish oil by Nordic Naturals, a combination of fish oils, Vitamin E, CoQ10, and red yeast rice that is excellent for managing cholesterol and blood pressure.  Also recommended is Kyolic's Healthy Heart formula is a combination of aged garlic extract, Vitamin E, hawthorn berry and cayenne, also effective for managing cholesterol and blood pressure.  For specifically boosting HDL cholesterol, Enzymatic Therapy's HDL Booster contains many of the nutrients reviewed above.  

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.  Excess 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 (avocado, potato, coconut water, 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 form 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.  Dilates the coronary artery and improves blood flow to the heart.  Strengthens the heartbeat and regulates its rhythm.  Normalizes blood pressure.

Magnesium-A mineral that is absolutely essential in the proper functioning of the entire cardiovascular system and an important cofactor in energy production. It relaxes the blood vessels and is important to energy production.

Fish Oil-Fish oil can reduce blood pressure by thinning the blood.  Generally a supplement with a higher level of EPA, but DHA is also heart protective.

Vitamin C-Mild blood pressure lowering effects and helps to remove metals such as lead from the body, 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.  Potassium is very important to water balance and is the electrolyte lost in greater quantities when you perspire.  If you sweat easily and lose a lot of sweat during exercise, potassium may be important for you.  Do not use if you have kidney disease or serious heart disease.  Also add foods high in potassium as listed above.

Garlic and CoQ10-Both have been shown to have an effect on lowering blood pressure.

Dandelion leaf-This herb's mild diuretic effect can help to lower blood pressure.  The coffee substitute Dandy Blend is an excellent way to add dandelion to your daily routine.  It tastes a lot like coffee and is a lot more healthy!  Or if you prefer, dandelion tea is also available.  Not surprisingly, dandelion is high in potassium.

Some combination products helpful for reducing blood pressure are Enzymatic Therapy's BP Manager, Nordic Naturals LDL fish oils and Kyolic's Healthy Heart.  BP Manager is an herbal mixture containing stevia leaf, olive leaf, hawthorn, and dandelion.  The latter 2 products were discussed above. 

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.  Aromatherapy can help with emotional distress because scent goes directly from the olfactory nerve to the limbic system of the brain that 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!