Decrease your consumption of red meat.
The consumption of red meat daily triples heart disease. High saturated fat levels in red meat have long been acknowledged to contribute to heart disease, the leading cause of death in the United States.
In one study that was supported by NIH’s National Heart, Lung, and Blood Institute (NHLBI), Published on December 10th, 2018: A research team guided by Dr. Stanly L. Hazen at the Cleveland Clinic, enrolled 113 healthy men and women in a clinical trial. Participants were given three diets for a month in random order. All meals were prepared for them, with 25% of calories from protein. Dietary proteins came from either red meat, white meat, or non-meat sources. In the red meat diet, participants consumed roughly the equivalent of 8 oz steak every day, or two quarter pound beef patties. One month in, blood levels of TMAO (Trimethylamine N-oxide) in the red meat participants were three times higher than the participants on the diets based on either white meat or non-meat protein sources.
TMAO is a dietary byproduct chemical that is formed by gut bacteria during digestion. Many studies report a thorough relationship between the level of TMAO and the development of various disease, such as cardiovascular disease, cardiorenal disorders, atherosclerosis, and many more.
These results were published in European Heart Journal.
Decrease your consumption of rotisserie chicken.
Rotisserie chicken is full of saturated fats and loaded with sodium. Saturated fatty acids increase cardiovascular disease. It is well known that Saturated fatty acids increase low density lipoprotein (LDL) cholesterol, an active risk factor for CVD (Cardiovascular disease). In the 2013 American Heart Association and American College of Cardiology Guideline on Lifestyle Management to lower Cardiovascular risk reports robust evidence for reducing Saturated fatty acids intake to lower LDL cholesterol. In an interview with Dr. Kim Williams for Everyday Health, Dr. Williams says chicken breast has even more cholesterol than pork. Chicken breasts have 84 mg cholesterol per 100 grams, and pork has 62 grams per 100 grams.
Eliminate your consumption of bacon.
High amounts of sodium lead to stroke, heart disease, and heart failure. Bacon starts out as pork belly. Then goes through heavy processing: curing, smoking or salting. This makes the finish flesh more like hot dogs and lunch meats. These methods usually use nitrates, a type of salt. The additives preserve meat and boost flavor and color. As well as damage the blood vessels and cause a stroke. According to WebMD.com, eating just one fatty meal can have a major impact on your arteries. Research shows both processed and grain-fed meat products create inflammation. This intake leads to heart disease.
Eliminate processed fruit juice.
Many common fruit juices that you buy at the store are actually packed full of sugar and processed ingredients to use as preservatives. In general, any type of refined carbohydrates, that notably includes drinks loaded with sugar, can increase your risk of heart disease, coronary heart disease, and high blood pressure.
Eliminate soda
Having small amounts of added sugar isn’t harmful, but a can of soda has more added sugar than experts recommend for a whole day. Dr. Michael Miedema, a research cardiologist at the Minneapolis Heart Institute Foundation says, “It’s lately related to volume. There are so many more grams of sugar in a soda than a cookie because you need to add a lot of sugar to [soda] before it stats to taste sweet.” He also said, “Once you start dissolving sugar into a liquid, you can get a lot more in there.” In a JAMA research article from 2014, found that U.S. adults who consumed a lot of food and drinsk with added sugar were more likely to die from cardiovascular disease. As far as diet sodas go, they most often contain aspartame. A new Pubmed.gov study has shown that drinking diet soda results in compromised vascular health, contributing to stroke, heart attacks, and vascular death. The study showed that people who drank diet sodas daily were more likely to suffer a vascular event. There is already a large amount of evidence mounting to suggest that these and other products that use artificial sweeteners have serious effects on our health, contributing to obesity, diabetes, mental health problems, and heart disease. Your best bet is plain, carbonated, or unsweetened flavor water.
Decrease or eliminate flavored coffee drinks
Most people have a little fun celebrating the new season with a festive drink, such as a grande pumpkin spiced latte with a little extra whipped cream during the fall, or a tall peppermint mocha at Christmastime. Even a Frappuccino as a treat. But before you continue further, you may want to look into the risks flavored coffee drinks carry. For example, that pumpkin spiced latte from Starbucks made with 2 % milk and whipped cream packs 380 calories, contains 52 grams of carbohydrates, and 50 grams of added sugar. As you can see, this drink is much worse than some baked goods! According to the American Heart Association, the maximum amount of added sugars in women should consume in a day is 25 grams, and the maximum amount of added sugars men should consume in day is 36 grams. One cup of coffee with flavored syrups may make up more than the totality of the added sugars you should consume in the entire day! A study published in the Journal of the American Medical Association, mentioned the risk of dying from heart disease is more thank doubled in people who consume 25% or more of their daily calories from added sugars. With flavored syrups in your coffee, you introduce more carbs to your drink, according to Healthline. It is important to be careful with refined carbs, which have been processed. Refined carbs are often linked to heart disease, as reported by Healthline.
Decrease your consumption of canned soup
Canned soup often has lots of sodium, that can cause high blood pressure, heart attack, stroke, and heart failure. Many canned soups are very high in sodium. For example, one commercial brand chicken noodle and vegetable soup has 890 mg of sodium per 1/2 cup condensed serving. Aim to control your sodium intake below 2,300 mg per day. Many popular brands offer canned soups that have fewer than 600 mg of sodium per serving. The healthiest way to enjoy soup is to make it from scratch with a low sodium broth. If you do buy prepared, check the label for the least salt and fat.
Rethink your ice cream
Ice cream is high in sugar, calories, and saturated fat, so save it for a special treat. Sugar can no doubt contribute to weight gain and then cardiovascular disease. Sugar’s immediate impact on blood-glucose levels can also result in diabetes. Dairy ice cream is a high fat food, since it must contain greater than 10% milkfat. Some products have as much as 165, according to the University of Guelph, Canada. Saturated fatty acids are frequently found in animal products such as meat, milk, eggs and butter. Excess consumption of saturated fat can escalate your blood cholesterol levels, causing arterial blockage and leading to heart attacks and stroke. Cut your calories and fat by choosing sorbet, low fat, non-fat frozen yogurt, or non-dairy ice cream or yogurt. Check the label for the least amount of sugar and saturated fat.
The Healthiest Diet for Cardiovascular Health
The medical science has proven that a plant-based diet is healthy for the heart. The people who may not know that are already taking prescription drugs to prevent life threatening situations. But you can prevent these risks through diet alone. Replacing animal products and highly refined carbs with whole plants and healthy fats is the proven way to decrease cholesterol and lower risk of heart disease. Your choices are critical in preventing and reversing heart disease.
Dr. Fuhrman published a study in 2015 to the American Journal of Lifestyle Medicine, in which he found when participants ate his “Nutritarian’ diet, they experienced weight loss, reduction in blood pressure, and lower LDL (‘bad’ cholesterol) levels and triglycerides. Many of his patients with advanced heart disease have manifested dramatic reversal of advanced disease.
To make amp up the benefits of a plant based diet, consume:
- Potassium: this mineral decreases blood pressure. Many plant-based foods contain potassium, such has legumes, spinach, bananas and orange juice.
- Omega 3: the best source of DHA is an algae supplement. Algae is where fish normally get their DHA.
- Nuts: protect heart health.
- Watch out for trans fat. Processed vegan foods contain a small amount.
- Focus on Whole Foods.
- Healthy Fats: Replace saturated fats (found mostly in animal proteins) with monunsaturated fats, which are found in nuts, and olive oil, creating a heart healthy diet that is easy to stick with. These fats reduce bad LDL cholesterol without letting HDL cholesterol get too low.
- Vitamin B12: It’s good for healthy blood and nerve function, but also protects cardiovascular system too. Everyone eating a plant based diet, as well as all people over the age of 50, should aim for 10-25 micrograms every day or 1,000 micrograms a couple times per week. (The less often you take B12, the more you need, since absorption drops with big doses.)
- Soy foods: which has a role in a heart healthy diet. The protein in soy beans has been shown to reduce blood cholesterol levels.
- Watch sodium intake. A little bit of iodized salt every day can be helpful for vegans since it’s a great source of iodine. But too much sodium- usually from processed foods, can increase blood pressure in some people, which can then increase risk for heart disease.
- Eat lots of fruits and vegetables! Packed with antioxidants, which are good for overall health. Make sure you get your sources of antioxidants from food sources than supplements for best protection!
Start with small steps. If you’re new to the plant based way of living, take one step at a time.
Try doing a meatless meal at first. Eventually then try doing two meatless meals. Then three. Try a meatless Monday. The most important thing is to lower your intake of meat to have a healthy heart.
On Plant Based News with Dr. Joel Kahn, M.D. Cardiologist, he says animal foods conclusively cause heart disease. He discussed that in the 1940’s, there were increased heart attacks after WW2, people came back from the war as smokers, people consumed rich meals, and there were drive-in’s and fast food restaurants. “Our government in the United States started funding projects like the Framingham study and the Minnesota Epidemiology study, soon it became apparent [that] diet and heart were related. It was a whole new hypothesis in the early 1950’s, and it focused more and more on a war between ‘was it saturated fat (that’s again, butter, cheese, meat), was it sugar?’ The overwhelming data was excess of either are not good for you. But it was the saturated fat that directly lead to your cholesterol going up that could directly lead to arterial blockage, heart attack, stroke, aneurysm, loss of the leg, erectile dysfunction, and such.” The Metabolic Ward Studies, in which participants are housed in research facility for the duration of a study, and allowed to eat only the prescribed diet at National Institute of Health showed a well-known equation that the more saturated fat in the diet, the higher the cholesterol will be, which led to government regulations around the world such as Canada, Australia, England, and the United States. “-They continuously said to reduce saturated fat due to the fact that there have been more than 300 studies in Metabolic Wards that confirm this relation-.” The science reveals that the more cheese, butter and meat is consumed, the more cholesterol is increased, 10 years down the line a person could have a heart attack, stroke, aneurysm, which becomes a concern.” Dr. Kahn says the best data should guide you to eat healthy. There has been so much confusion with magazines saying butter and saturated fat is healthy.
High Blood Pressure
High Blood Pressure (Hypertension) can cause a lot of problems for your heart, including Coronary Artery Disease. Arteries narrowed and damaged by high blood pressure have trouble supplying blood to your heart. When blood cannot flow freely to the heart, you can have chest pain (angina), irregular heart rhythms (arrhythmias) or heart attack. Blood pressure is strain on the vessels that carry arterial (oxygenated) blood throughout the body. In the heart, the ventricles create systolic pressure when they contract to force blood our of the heart. And they create diastolic pressure when they relax to refill with blood. The arteries attend to move blood through the system to the organs.
Cholesterol
Cholesterol is a waxy substance found in the blood. The body needs cholesterol to create healthy cells, but high levels of cholesterol can increase your risk of heart disease. With high cholesterol, you can develop fatty deposits in the blood vessels. The deposits can grow, making it difficult for enough blood to flow through the arteries. Sometimes those deposits can break suddenly and form a clot that leads to a heart attack.
Atherosclerosis
Atherosclerosis is a type of arteriosclerosis, also known as hardening of the arteries. The terms atherosclerosis and arteriosclerosis are sometimes used interchangeably. Atherosclerosis is a narrowing of the arteries caused by a buildup of plaque. Arteries are the blood vessels that carry oxygen and nutrients from the heart to the rest of the body. As a person gets older, fats, cholesterol, and calcium can collect in the arteries and form plaque, if consume an animal based diet. The buildup of plaque makes it problematic for blood to flow through the arteries. This buildup may occur in any artery in your body, including the heart, legs, and kidneys. Pieces of plaque can also break off, causing a blood clot.
Atrial Fibrillation
Atrial Fibrillation is a disease of the heart interpreted as irregular and often faster heart beat.
In an article by WebMD, when your heart is in Afib, your blood does not move well throughout your body. You may feel:
-Dizzy or faint
-Breathless
-Weak and fatigued
An excess regular consumption of caffeine and alcohol could eventually lead to afib.
According to ACP Journal, long-term alcohol usage has been associated with development of Afib. A study was done where participants wore an electrocardiogram for 4 weeks. They would record the time and length of each episode of Afib. Patients were instructed to press a button on the monitor each time they had a drink. Patients also wore a sensor around their ankle that would measure consumption of alcohol. At week 2 and 4, their device would get checked and a fingerstick blood test to measure alcohol use. The analysis of each patient compared a count of episodes of Afib from a drink of alcohol and a count of episodes that were not. Using each patient that would have their own control in this experiment reduces the chance that other factors (age, medical conditions, medications) may affect the possibility of Afib. It was concluded that the people who had an Atrial Fibrillation event was twice as likely to have had alcohol in the 4 hours before the event. And this was increased more with more drinks within the 6 hour time frame. The findings were almost the same when concentration of alcohol was measured with the alcohol sensor.
Dr. Carlo Oller, in his youtube video called “Alcohol and Atrial Fibrillation” on his channel ‘PatientEducation.Video,’ says there is a link between alcohol consumption and atrial fibrillation and in fact a condition called “Holiday Heart,” those who binge drink, even when those who don’t routinely drink alcohol, may come across atrial fibrillation a few days after drinking. Light drinking does not extend to this situation though. It just depends on your amount and frequency of your drinking and how hydrated you are. alcohol and atrial fibrillation, by Dr. Carlo Oller – YouTube
Cardiologist Doctor James Ong says there is no evidence how alcohol impacts moderate drinking, but binge drinking, with such as the condition called ‘Holiday Heart,’ where you drink excessively on a day but then experience delayed symptoms of afib.
In an NIH Journal, “Beverages Of Daily Life: Impact of Caffeine and Atrial Fibrillation” by Dr. Anna Vittoria Mattioli, increased levels of coffee consumption was linked with a permanently leading risk of acute afib in patients without cardiac disease. Also, with energy drinks: A combination of different substances (such as ginseng, taurine, guarana) and caffeine facilitate arrhythmias. And there were two reports of young patients who consumed alcohol mixed with energy drinks who experienced atrial fibrillation. Both of the patients underwent cardioversion of arrhythmias
Speaking of alcohol and caffeine, according to ‘The New York Post,’ a newly popular drink, the Espresso Martini, has been negatively impacting people’s sleep and heart health. The caffeinated mix is concentrated java, vodka, coffee liqueur and simple syrup. Apparently, this drink has become popular within the past year. Dr. Johanna Contreras, a cardiologist at Mount Sinai Hospital has warned that many shots of espresso can “increase your heart rate, and at times can be the culprit for atrial fibrillation, anxiety and depression.
Heart Disease
Heart Disease is Coronary Artery Disease (CHD). Also called Coronary Artery Disease (CAD). This is the most common type of heart disease. When someone has CHD, coronary arteries take blood to the heart are narrow or blocked. This happens when cholesterol and fatty material, called plaque, build up inside the arteries.
Plaque is caused by:
-Too much fat and cholesterol in the blood
-Increased Blood Pressure
-Smoking
-Too much sugar in the blood (Diabetes)
When plaque blocks an artery, it’s hard for blood to flow to the heart. A blocked artery can cause chest pain or heart attack.
Signs and Symptoms of a Heart Attack
A Heart Attack happens when blood flow to the heart is suddenly blocked. Part of the heart may die if the person dosn’t get help quickly.
Some common symptoms of a Heart Attack:
-Pain/Discomfort in the center or left side of the chest- or a feeling of pressure, squeezing or fullness.
-Pain or discomfort in the upper body, such as: arms, back, shoulders, neck, jaw, upper stomach (above the belly button)
-Shortness of Breath/Trouble breathing (while resting or being active)
-Feeling sick to your stomach or throwing up
-Stomachache or feeling like you have heartburn
-Feeling dizzy, light-headed, or unusually tired
-Breaking out in a cold sweat
Not everyone who has a heart attack will have all the signs.
Don’t ignore changes in how you feel. Signs of Heart Attack can often come on suddenly. But sometimes, they develop slowly- hours, days, or weeks before a heart attack happens.
Take Action-When to call 911.
Call 911 right away if you or someone else has symptoms of a heart attack. Don’t ignore any signs or feel embarrassed to call for help. Acting fast can save a life. Call 911 even if you aren’t sure it’s a heart attack. In an ambulance, EMTs can keep track of how you are doing and start life saving treatments right away. People who call an ambulance often get treatment faster at the hospital. And if you call 911, the operator can tell you what to do until the ambulance arrives.
Cardiologist Kim Williams, Former President of the American College of Cardiology from 2015-2016, advocates a plant-based diet as part of shifting heart disease treatment from “event” to “prevent” focused. He is a vocal advocate of plant-based eating to prevent and even reverse cardiovascular disease. He also says sleep issues, obesity, increased blood pressure and increased cholesterol creates risk for heart disease.
Another Cardiologist, Caldwell Esselstyn, created the “The Prevent and Reverse Heart Disease Cookbook,” which is a plant-based nutrition plan that the doctor advocates placed from his twenty-year nutrition study, which is the most comprehensive of its kind and proven to stop and reverse even the most advanced coronary artery disease.
Board Certified Physician, researcher, author, and lecturer, Joel Fuhrman works to prevent and reverse heart disease. His book, “Eat to Live,” includes how one can improve blood pressure and cholesterol. He’s created what is called the Nutritarian diet, a diet that focuses on nutrient-rich foods that help the body to heal and thrive.
Dr. Dean Ornish, known as the Father of Lifestyle Medicine, says you can reverse and unclog your arteries naturally. He also has a few books as well such as “Reversing Heart Disease” and “UnDo It!” Dr. Dean Ornish spoke with Oprah on her show The Oprah Winfrey Show, in 2005 saying that it is important to know your cholesterol levels and recommends a low fat, high fiber diet. He suggests the foods to choose most often are: fruits, vegetables, beans, grains, cereals, whole wheat, brown rice, and potatoes. When you choose a Low fat, Whole Foods Plant Based Diet, you have double the protective benefits that are anti-cancer, anti-heart disease and anti-aging. He says he’s even seen results in just 7 days.
Caffeine & Heart Connection
On Good Morning American in 2018, Professor of Cardiology at Northwell Health and author, Dr. Jennifer Mieres, discusses a study published in the American College of Cardiology saying coffee and (caffeinated) teas, up to 3 cups, are good for the heart. But not all caffeine is created equal. Energy drinks are not great for the heart. Ultimately, you need to know your body, and you need to know what works for you. Mieres says, “The American Heart Association says 80% of Heart Disease can be prevented by lifestyle changes.” If anything, create a log book of everything that happens to you when you drink something with caffeine, and discuss it with your doctor. Too much caffeine can lead to insomnia, high blood pressure, rapid heart rate, a heart attack and can be fatal in high amounts.
Oral Care & Heart Connection
Poor oral health leads to heart disease. The bacteria that infect the gums and cause gingivitis and periodontitis also travel to blood vessels that then cause blood vessel inflammation and damage; tiny blood clots, heart attack and stroke may follow.
Oral Health problems such as periodontal disease, dental carries, and tooth loss have been hinted to be conjoined with heart disease. In a substantial study, published in late 2018, the National Health Screening Cohort, the only insurance provider in Korea, reported on an oral health screening. They discovered that oral hygiene care, such as frequent tooth brushing and regular dental visits for professional cleaning, decreased the risk of future cardiovascular events in healthy adults.
Oil Pulling with Sesame Oil.
Oil pulling is a traditional Indian practice that has been used for centuries to maintain good health. The purpose of this PubMed study was to evaluate the effect of oil pulling with sesame oil on plaque-induced gingivitis. The oil pulling group had 10 subjects and was instructed to oil pull everyday in the morning before brushing. The plaque samples were used to distinguish the microorganisms and to measure the total colony count of the aerobic microorganisms present. They reassessed the index scores and collection of plaque of measured colony count after 10 days. The oil pulling therapy showed a reduction in the plaque index, modified gingival scores, and the total colony count of aerobic microorganisms in the plaque of participants with plaque-induced gingivitis.
Oil Pulling with Coconut Oil.
According to Medical News Today, oil pulling with coconut oil kills harmful bacteria in the mouth (coconut oil is antibacterial and antimicrobial), reduces bad breath and prevents cavities. Cavities stem from tooth decay as a result of bacteria buildup, poor oral hygiene and consuming too much sugar. Plaque can also cause cavities by forming a coating of bacteria, saliva, and food particles on the teeth that can corrode the enamel. According to a 2016 study, oil pulling may decrease the number of harmful bacteria in the mouth, possibly helping to prevent cavities. Furthermore to brushing and flossing, this can be another way to achieve optimal oral health. Oil pulling can also decrease inflammation and improve gum health. According to a 2015 research, oil pulling with coconut oil reduced plaque and could help prevent plaque-induced gingivitis.
How to Oil Pull.
First thing in the morning, before brushing your teeth, nor ingesting any food or drink (this also includes water), take a teaspoon (or tablespoon) of sesame oil or coconut oil in the mouth and swish for 15-20 minutes. First timers can start with 5-10 minutes and can gradually increase duration. Make sure you swish and breathe through your nose. When time is up, spit in the garbage can. You never want to spit into the sink nor the toilet, since it will clog it. And never swallow. All the oil you have swished has collected all the bacteria from the mouth. Then you can finally brush your teeth how you normally would!
Loneliness and the Heart
“The real epidemic isn’t just heart disease, or diabetes, or cancer. It’s loneliness and depression, and it turns out that people who are lonely and depressed are three times more likely to get sick and die prematurely from pretty much everything when compared to those who have a sense of love, and connection, and community,” Dr. Dean Ornish says on the Oprah Winfrey show in 2005. “For example, one study showed that just six months after a heart attack, those that were depressed were four times more likely to die than those who weren’t. Independent of their cholesterol, blood pressure, usual risk factors, that’s how powerful that effect is.” He also states, “On the other hand, intimacy is really healing. The word ‘healing,’ comes from the root to ‘make whole.’ Yoga, to yok, to unite, from the Sanskrit.”
Dr. Dean Ornish also explains that toxic emotions can constrict the arteries and cause blockages. “As a big a factor as diet because people who are lonely and depressed and isolated are about five to seven times more likley to die not only from heart disease, but all causes. Holding anger in is particularly toxic. It affects your behavior, you are more likely to smoke, to overeat, to drink too much, to work too hard, to abuse drugs when you are lonely and depressed. When you change your diet and lifestyle, you not only reduce your risk of heart disease, but breast cancer, colon cancer, diabetes, hypertension, you lose weight, so the same kind of approach can help across the board.” So toxic emotions can be as dangerous as a high fat diet.
Loneliness coequal risk as smoking for heart disease. It has already been linked to weaker immune systems and high blood pressure, according to lead researcher Dr. Nicole Valtorta of the University of York in the United Kingdom. Being alone can literally break your heart. People who lack a strong network of friends and family are at the most risk of developing, and dying from, heart disease, research shows. People who are socially isolated are more likely to drink, smoke and get less exercise. Recently, researchers have begun to unravel the cardiovascular effects of social isolation, and they’ve discovered that feeling alone may hurt the heart even more than actually being alone. One study showed that lack of social connection is a greater detriment to health than obesity, smoking and high blood pressure.
In recent years, researchers have increasingly found links between poor mental health and higher heart disease risk. This may not be surprising, since mental health disorders can affect your behavior. Also, some issues that affect our mental health, and certain mental health disorders may also trigger physical changes in the body that can increase heart risk in a lot of ways.
Long-term stress can raise blood pressure, reduce blood flow to the heart, decrease the heart’s pumping ability, trigger abnormal pumping rhythms, and activate the blood’s clotting system and it’s inflammatory response. Extraordinary research shows that chronic stress may be more damaging to your heart than major life changes. One large study found that women who cared for a disabled spouse for at least nine hours a week faced a higher chance of having a heart attack or dying from heart disease than women without such responsibilities.
Research has shown that people who previously have had heart disease are three times as likely for a subsequent heart attack in people who already had on. This may be adeptly because people who are depressed are less likely to quit smoking, take prescribed medications, or exercise, even after a heart attack.
People who are habitually angry are two to three times as likely to have a heart attack or cardiac event as others, according to one review article.
Dr. Dean Ornish suggests practicing meditation, or any kind of spiritual practice on a daily basis. If you do it for one minute, it has benefits throughout the day. It benefits mind, body, spirit connection.
Happiness and the Heart
Cardiologist Dr. James Beckerman spoke on a TedxTalk about his journey in trying to help others when he discovered that in order to combat heart disease, we need to be apart of a community or a team. He emphasizes volunteering to prevent heart disease, that we can improve our social connectedness, “Giving your time, gives you more time. But Why? Why would being charitable make us healthier?.. I’d like to think charity as a natural remedy. Because it’s a reflection of our own vulnerability.. illness can isolate us… We’re learning that doing good makes you feel better.” He also states, “What if your own doctor prescribed community service, and filled the prescription by your side. Team work changed the way that I believe in self help, but charity is changing the way that I believe in health care.”
Most all Religious denominations accentuate community.
Even Pastor Erwin McManus of Mosaic in Hollywood quotes often in his sermons, “We are meant to have life with people, we are not meant to be alone.’
“The need for love and support is a primal human need. Having a tribe of people, a group of friends that you can be authenic and open with and share what’s going on in your life with is not only going to help them but help you as well. Study after study has shown that people who have love, joy, passion in their lives are many times more likely to live longer and avoid getting sick than those who feel lonely and depressed and isolated. It’s our feelings that really connect us so while spending time with your friends and loved one might seem like a luxury, something you do after you do all the important stuff, turns out this is the most important stuff and knowing this can inspire us to make a different choice and more joyful as well as more fulfilling,” says Dr. Dean Ornish on his website, Ornish.com,‘ At the Heart of Healing.’
Studies show that giving can actually boost your physical and mental health. Health Benefits include:
-Lower blood pressure,
-Increased self-esteem,
-Less depression,
-Lower stress levels,
-Longer life,
-Greater happiness and satisfaction.
Volunteering has always been viewed as good for your soul. It now turns out that it’s also good for your heart and your career. Research conducted by Washington D.C.-based Corporation for National and Community Service reveals that charitable work makes the heart grow stronger. Individuals with coronary artery disease who participate and volunteer activities after suffering a heart attack report a reduction in despair and depression, and slashes down mortality plus adds years to life. It’s also true that those who volunteer have fewer incidents of heart disease in the first place.
Volunteering can help reduce risk of high blood pressure in older adults. A new study, which has included more than 1,100 adults, aged 51-91, were interviewed about their volunteering and had their blood pressure checked in 2006 and 2010. All of them had normal blood pressure. It didn’t matter what type of volunteer activity they were part of, it only mattered the amount of time spent helping others as a volunteer, which was associated with a reduced risk of high blood pressure, according to the study scheduled for publication in the journal of Psychology and Aging.
Biologically, giving can create a “warm glow,” activating regions in the brain associated with pleasure, connection with other people and trust.
When you look at the functional MRI’s of participants who gave to various charities, scientists have found that giving stimulates the mesolimbic pathway, which is the reward center in the brain-releasing endorphins and creating what is known as the “helpers high.”
Dr. Dean Ornish said on the Oprah Winfrey show in 2005, “Anything that brings us together is healing. Anything that brings us a sense of trust is what enables us to have intimacy and healing.”
Optimism is good for the heart. People with a positive outlook on life seem to be less likely to experience serious heart-related problems, according to a review published September 27th by JAMA Network Open.
People who are optimistic may be more likely to follow healthy habits; other studies suggest a link between greater optimism and better diet quality and being more likely to sustain an exercise routine.
Would pessimistic people be able to change? Maybe….Therapy and other psychological techniques may help, if they are open to getting help.
Giving to others makes us happy and being happy is good for our heart.
Yoga/Meditation and Heart Health
Many people around the world practice yoga. Just 20 minutes of a yoga sequence can release stress, bring blood flow to the heart, and calm the mind. You can find sequences for heart-related problems such as for heart disease and hypertension-Just as long as you do it regularly. Within approximately 7-16 weeks, Meditation itself can decrease C-reactive proteins (which are linked to inflammation that can lead to cardiovascular disease) in the blood, release stress hormones and relieve stress. Yoga has been shown to lower inflammation, which is linked to serious issues like cardiovascular disease. Studies suggest it might reduce stress by interfering with your brain’s ability to release stress hormones. The British Heart Foundation has recommended yoga for people with heart disease, because regular practice of yoga can reduce stress and anxiety, and lower the risk of depression in people who have had cardiac surgery.
Walking/Running for Heart Health
According to a study by researchers from Lawrence Berkeley National Laboratory, runners and walkers had comparable reductions in the risk of developing hypertension, high blood cholesterol, diabetes, and heart disease. You may have to spend more time walking than you would be running to gain those benefits. Jill Dougal Makinnon, MD, PhD from Kaiser Permanente Rehabilitation Center in the “Everybody Walk Documentary,” says, “Walking benefits the cardiovascular system for one, it keeps your heart strong, helps keep your rhythm of the heart strong. Walking is perfect.” The Atlantic article says walking is as good as running. Studies have found that people who did the same amount of running and walking saw an equivalent degree of benefits in terms of blood pressure, cholesterol, diabetes and heart disease. On the Walking For Health website, it says that if one has heart problems that has been diagnosed, or recovered from a heart attack, walking is an agreeable way to start getting active. It is also good at reducing the risk of developing heart disease, walking can help make a change for the better. It’s vital to check with your doctor before you start walking, though once getting started, you can go at your own pace in your own time, and build up gradually as your health improves.
High Intensity Interval Training
Dr. Thomas Olson, an Associate Professor of Medicine and Science in Preventative Cardiology at Mayo Clinic in Rochester, MN shared results of his study in the 2019 issue of Mayo Clinic Proceedings, stating that a few studies had shown that High Intensity Interval Training (HIIT) may be more convincing at improving cardiovascular disease factors, including subcutaneous and abdominal fat mass in otherwise healthy but overweight or obese adults. The purpose of the study was to compare the performance of the High Intensity Interval Training verses Moderate Intensity Continuous Training on body composition and adipose distribution in patients undergoing cardiac rehabilitation after a myocardial infarction. This was a pensive reassessment of progressive patients who listed in cardiac rehabilitation after myocardial infarction at Mayo Clinic in Rochester, Minnesota. He says, “Of a total of 391 myocardial infarction patients identified, 120 of these patients completed all 36 prescribed cardiac rehabilitation sessions. What we found was that the patients who participated in the High Intensity Interval Training exercised at a higher average exercise intensity based on calculated metabolic equivalence they exercised for a longer duration and expended more calories during the exercise sessions. These differences likely contributed to the significant improvements we found in total body fat mass, total body fat percentage, and abdominal fat percentage in the HIIT group compared to the Moderate Intensity Continuous Training Group. With these findings, the High Intensity Interval Training group also demonstrated significantly greater reductions in total cholesterol, low density lipoprotein cholesterol and triglycerides. However, after conducting a subgroup analysis of patients who were matched for differences in exercise intensity exercise duration an energy expenditure per session we found in these patients in the High Intensity Interval Training group continued to demonstrate significantly greater reductions in total body fat mass, total body fat percentage.”
Exercise in general/aerobics for the Heart
-Improves cardiovascular conditioning
-Decreases risk of heart disease
-Lowers blood pressure
-Increases HDL or “good” cholesterol
-Helps to better control blood sugar
-Assists in weight management and/or weight loss
-Improves lung function
-Decreases resting heart rate
It’s recommended that you talk with your physician before you start on an exercise program.
If you develop symptoms during exercise, such as but not limited to, unusual shortness of breath; tightness in the chest; chest, shoulder, or jaw pain; lightheadedness; dizziness; confusion; or joint pain, you should stop exercising immediately and contact your physician.
The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week. This may mean taking 3 walk, 10 minutes each a day, which can let you reach the recommended guideline for reducing the risk of heart disease, diabetes, hypertension, and high cholesterol.
The American College of Sports Medicine recommends a minimum of 3 sessions of 30 minutes of the total should be made up of moderate to vigorous exercise to improve cardio-respiratory fitness and help manage weight.
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