By Joel Thuna
Take Heart: You Can Avoid Cardiovascular Disease
Simple steps to keep your heart strong
When it comes to the prevention, diagnosis and treatment of heart disease, men have traditionally garnered more attention than women. However, more women than men die of heart disease each year. In fact, women are over eight times as likely to die of heart disease as they are to die of breast cancer. Heart disease kills more women over 65 than all cancers combined.
Many people think only older women need to worry about heart disease, but this is dead wrong. While heart disease is the leading cause of death for women 65 and older, it's the third-leading cause of death for women 25 to 44 and the second-leading cause of death for women 45 to 64. Women of all ages should take heart disease seriously, and should be proactive in getting the facts.
Heart disease is the leading killer of American women (regardless of race or ethnicity) by a large margin – one in four will die of it, totalling over 500,000 per year. This translates to approximately one death every minute! If you survive it, heart disease can lead to disability and a significantly decreased quality of life. Most women fail to make the connection between risk factors, such as high blood pressure and high cholesterol, and their personal risk of developing it.
However, although you lack the power to change some risk factors such as family history, age and race, there are key heart disease prevention steps you can take to avoid it. Avoid heart problems in the future by adopting a healthy lifestyle today; it’s never too early to start.
Here are some heart disease prevention tips to get you started.
1. Avoid tobacco
Smoking is the most powerful, preventable risk factor for heart disease; no amount is safe, including occasional "social smoking." Smokeless tobacco, low-tar and low-nicotine cigarettes are also risky, as is exposure to second-hand smoke. Tobacco smoke contains chemicals that damage your heart and blood vessels, making them more vulnerable to disease and ultimately, to an attack. The nicotine and carbon monoxide in cigarette smoke also makes your heart work harder and increases heart rate and blood pressure, which put serious strain on your heart. No matter how long or how many you’ve smoked, you'll start reaping rewards as soon as you quit.
2. Get active
Regularly participating in moderately vigorous physical activity can reduce your risk of fatal heart disease by nearly a quarter. Regular activity helps prevent heart disease by increasing blood flow to your heart and strengthening contractions so that your heart pumps more blood with less effort. Physical activity also helps control weight and can reduce chances of developing risk factors such as high blood pressure, high cholesterol and diabetes. In addition, regular activity reduces stress, another factor in heart disease. Get 30 to 60 minutes of moderately intense physical exercise daily. If you can't meet those guidelines, shorter amounts also offer heart benefits. Tasks like gardening, housekeeping, taking the stairs and walking the dog count. You don't have to “work out” to achieve benefits, but you will see bigger benefits by increasing the intensity, duration and frequency of activity.
3. Eat heart-healthy fats
Limit your intake of harmful saturated fats and trans fats, which increase the risk of coronary artery disease. Major sources include beef, butter, cheese, milk and palm oils. Trans fat is worse than saturated fat because it raises your LDL (bad) cholesterol and lowers your HDL (good) cholesterol. Sources of trans fat include deep-fried foods, baked products, packaged foods, margarines and crackers.
For cooking and baking, choose oils that are mainly comprised of diglycerides, rather than conventionally refined vegetable oils which are virtually all triglycerides. Diglycerides are metabolized differently so that less is stored in your body as fat. It also reduces LDL (bad) cholesterol levels and increases HDL (good) cholesterol levels, reducing the risk of heart disease. Its health benefits surpass all other cooking oils including grape seed and olive.
Omega-3 essential fatty acids (EFA), a type of polyunsaturated fat, decrease your risk of heart attacks, irregular heartbeats and high blood pressure. Research indicates that taking omega-3 fats before or during a meal with saturated fats may help to protect against the damage caused by the meal’s saturated fats. Some fish are a good natural source of omega-3s. However, pregnant women and women of childbearing age should avoid too much fish because they can contain mercury, which poses a danger to the fetus. To obtain all the health benefits of omega-3 EFA without the mercury, use flax, the highest source of vegan omega-3 EFA. Organic sprouted flax does not require refrigeration and can be easily added to foods including shakes, smoothies, salads, cereals, sauces, soups and baking.
4. Eat heart-healthy foods
Heart-healthy eating isn't just about cutting back on fatty, salty and sugar-laden foods. It means eating more fruits, vegetables, whole grains, legumes, low-fat sources of protein and certain types of fish, which can all reduce your risk of heart disease. Challenge yourself to eat 10 servings a day of fruits and vegetables, which are rich in vitamins, minerals and antioxidants that support your heart. They also contain lots of water and fibre, which fill you up to help avoid overeating and weight gain, another risk factor for heart disease.
5. Control sodium
Experts believe that increased blood pressure is one of the leading risk factors leading to death in Canada, causing most strokes and much of the heart disease. One in three people with hypertension could have normal blood pressure if they reduced their salt intake to appropriate amounts. According to Health Canada, the average adult consumes over 3,100 milligrams of sodium each day. Health Canada and the US National Academy of Sciences (Institute of Medicine) have determined that our limit should be 1,200 to 1,500 milligrams daily. To reduce your sodium intake without sacrificing taste, switch to lower sodium salt blends available at health stores.
6. Maintain a healthy weight
Excess weight can lead to conditions that increase chances of heart disease and stroke, including high blood pressure, higher blood fats, high cholesterol and diabetes. Even small reductions can be beneficial – reducing your weight by 10 percent can decrease blood pressure, lower your blood cholesterol level, and reduce diabetes risk.
7. Supplement
Inulin is a type of soluble fibre, which helps to lower LDL cholesterol levels, and in turn helps to protect the heart and reduce the risk of heart disease. Certain types of soluble fibre, particularly inulin, offer additional heart benefits by reducing other risk factors including hypertension, obesity and diabetes. Mix soluble fibre into your food and drinks to ensure you get a constant supply, and are able to obtain at least 35 grams of fibre each day.
As a potent probiotic, Lactobacillus sporogenes improves your digestion and nutrient absorption, and may prevent disease. Lactobacillus sporogenes is powerful anti-cholesterol remedy. In clinical trials it has been shown to reduce LDL cholesterol, while increasing HDL cholesterol levels. In one study it was able to illicit over a 33 percent decrease in LDL/HDL cholesterol ratio, a primary measure of heart health. Probiotics and fibre work synergistically together to support your digestive, immune and cardiovascular health.
A vitamin-like substance coenzyme Q10 (also known as CoQ10 or ubiquinone) is a naturally-occurring compound found in every cell in your body. It is a key in the production of cellular energy and muscle contraction. Supplementing with CoQ10 may increase energy production in the heart muscle (increasing the pumping action), and reduce symptoms related to heart failure such as shortness of breath, difficulty sleeping and swelling.
8. Get regular screenings
Diabetes, high blood pressure and high cholesterol can damage your cardiovascular system, including your heart. But without testing for them, you probably won't know whether you have these conditions. Regular screening can identify whether you need to take action. If you have a family history of diabetes, you’re at a higher risk for developing it. Type 2 diabetes can develop slowly over a period of years. Screening is recommended every three years after the age of 30. To maintain your blood pressure, regular screenings should start in childhood, and adults should have their blood pressure checked every year (or more frequently if your numbers aren't optimal or if you have other heart disease risk factors). Adults should have their cholesterol measured at least once every year, with more frequent testing if numbers aren't optimal or if you have other heart disease risk factors. Some children may need their cholesterol tested if they have a strong family history of heart disease (or are obese).
Studies are now being designed specifically to address the heart issues of women. These help to identify gaps in our knowledge and will push researchers to look for answers that will improve women’s care. Women and their health professionals need to become better educated about heart disease, enabling them to take action to prevent heart disease and to live happier, healthier and longer.
Joel Thuna
Joel Thuna MH is a third generation master herbalist with over 30 years experience in the field. He is a frequent writer, author and lecturer. Currently he is writing an updated and expanded version of his book Clear Cures about soluble fibre therapy.
