Taking care of your ticker - Heart health for men and women

HEART HEALTH is probably one of the biggest worries for men and women after cancer.

Few of us haven’t experienced a death in the family due to heart failure, but how many of us take steps to care for our heart? Though, we tend to think of heart problems as a male disease, women too need to take care of their cardiovascular system.

ANGINA

Chest pain due to reduced blood flow to the heart is known as angina or angina pectoris. Hardening of the coronary arteries (atherosclerosis) that feed the heart is usually the underlying problem.

ATHEROSCLEROSIS

Atherosclerosis (hardening of the arteries) of the vessels that supply the heart with blood is the most common cause of heart attacks. Atherosclerosis and high cholesterol usually occur together, though cholesterol levels can change quickly and atherosclerosis generally takes decades to develop.

CHOLESTEROL

Low HDL cholesterol (known as the “good” cholesterol) and high LDL cholesterol (known as the “bad” cholesterol) are more specifically linked to cardiovascular disease than is total cholesterol. A blood test, administered by most healthcare professionals, is used to determine cholesterol levels.

HIGH BLOOD PRESSURE (hypertension)

Hypertension is the word that describes arterial blood under a lot of pressure. Hence the term, high blood pressure. Arterial blood pressure is determined by means of two measurements.

The first is called systolic pressure; it represents the force against the arteries as the heart pumps out blood.

The second, called diastolic pressure, represents the pressure in the arteries as the heart relaxes between beats. When one's blood is measured with a blood pressure cuff, the systolic pressure is recorded first, then the diastolic.

Most health practitioners consider normal blood pressure to be around 120/80 (spoken of as 120 over 80). Although blood pressures under 140 systolic and 85 diastolic are generally acceptable, there is evidence that any elevation over 80 diastolic may increase the risk of cardiovascular diseases. These diseases include the most common killers in Western cultures—stroke, arteriosclerosis and congestive heart failure.

HOMOCYSTEINE

Thirty years ago, scientists discovered a genetic defect called hyperhomocysteinemia, which impairs the body's ability to break down the amino acid homocysteine.

When a person inherits two copies of the defective gene, the amino acid can build up to levels 40 times higher than normal. At such high levels, homocysteine is extremely toxic to blood vessels, resulting in atherosclerosis and fatal heart attack or stroke, often by age 15. Fortunately, that scenario is rare, occurring in just one of every 200,000 births.

Now it is suspected that even people who have no genetic flaw but nonetheless have slightly elevated levels of homocysteine may also be at increased risk for cardiovascular disease.

In 1992, findings from the ongoing Physicians' Health Study of 15,000 men showed that those whose homocysteine levels were just 12 percent above the high end of the normal range had three times the risk of heart attack.

Studies since then have shown that consuming folic acid, either alone or in combination with vitamins B-6 and B-12, can significantly reduce homocysteine levels.

A major review, published in the Annals of Internal Medicine, examined more than a dozen studies, the researchers concluded that consuming 0.5 milligram or more of folic acid a day yields a 25 percent drop in homocysteine levels.

 

NUTRITIONAL HELPERS

None of the following herbs, vitamins and minerals are "natural" substitutes for medical drugs that lower blood pressure, reduce cholesterol or increase the heart's pumping ability. However, they can be used in conjunction with diet and lifestyle before serious circulatory disease develops and may help avoid or reduce the need for medication.

Co-enzyme Q10 is the nutrient used by the heart muscle for energy.

CoQ10 has been shown to strengthen the heart muscle, relieve angina and also regulate blood pressure. Supplements can boost stores of CoQ10 lost due to ageing, stress and prescribed drugs.

Hawthorn berry has been dubbed ‘the tonic for four corners of the heart’ because of its influence on all aspects of heart health.

Clinical trials in Europe have confirmed the effectiveness and safety of hawthorn extracts in early congestive heart failure, mild angina, arrhythmia and hypertension, as well as recovery from heart attacks. Hawthorn works by improving blood flow through the coronary arteries and increasing the efficiency of the heart's pumping activity. Additionally, it lowers cholesterol and blood pressure, is anti-arrhythmic and promotes antioxidant actions by increasing blood flow in the peripheral blood vessels. Hawthorn's flavonoids protect small capillary vessels from free radical damage.

Pycnogenol

(Pine Bark Extract).Dr Watson at the University of Arizona says: "Our research shows that Pycnogenol is a safe and natural option especially for those who cannot tolerate the adverse effects of aspirin. Here's a completely natural substance with remarkable activity, producing effects within minutes. It may have enormous health implications for an aging population." Pycnogenol is a natural blood thinner with the ability to reduce high blood pressure.

Vitamin E can help prevent excessive blood clotting, arterial damage and oxidation of LDL (bad) cholesterol. Vitamin E researchers have demonstrated that the risk of heart disease can be reduced by up to 40% by the use of vitamin E, and that sufferers of heart disease can cut the risk of heart attacks by up to 75%.

Potassium and magnesium are vital minerals for proper muscle contraction and are especially important for the heart. Deficiencies in magnesium have been shown to produce spasms of the coronary arteries. Magnesium is involved in regulating the proper contraction of the heart muscle and reducing the risk of excessive blood clotting.

Golden Flax Seed oil is rich in Omega-3 fatty acids. These appear to block the action of cancer-promoting prostaglandins and may help to prevent heart disease by lowering cholesterol and triglycerides in people with elevated blood lipids. Natural blood thinners, omega-3s may prevent dangerous blood clots, which can increase the risk of heart attack and stroke.

Folic acid, Vit B6 & B12. See Homocysteine.

 

DIETARY AND LIFESTYLE ISSUES

If you feel you only have the energy to do one thing for your heart, make it this… give up smoking. Smoking is the single most damaging habit to your heart.

Take regularexercise. Epidemiological reviews have shown that exercise lowers many cardiovascular risks, including cholesterol, weight and blood pressure. A study of nearly 15,000 Harvard male alumni revealed that regular physical exercise was closely linked with a decreased risk of hypertension. Compared to those who routinely engaged in vigorous sports, sedentary men had a 35 percent greater risk of hypertension. Although aerobic exercise has been better studied, any physical activity can help lower high blood pressure.

Eat less salty and fatty foods.

Eat five portions of fruit and vegetables every day.

Relax . Take up yoga or another soothing hobby.

Take a multivitamin each day with a good balance of the B complex including folic acid.

Consider other natural remedies such as

Co-enzyme Q10 , Pycnogenol or Hawthorn.

 

MEDICATION

If you have a pre-existing heart condition and are already using prescribed m edication, discuss your nutritional needs with your GP. A number of heart drugs deplete the body of Co-enzyme Q10, which, as we have seen is an important nutrient for heart health.

Warfarin and Aspirin are particularly interactive medications, which can interfere with numerous other drugs, nutrients and herbs. Take especial care if you have been prescribed these. You should also expect your doctor to carry out regular blood checks to ensure you are on the right dose of medication.

As always an ounce of prevention is worth more than a pound of cure.

Care for your heart in your 30s and 40s and you’ll reap the rewards in later life.

 

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These documents are reproduced with kind permission from Viridian-Nutrition.