Heart disease is the leading cause of death in the Western World. The tricky thing is, most heart problems occur with no warning. And the root cause is rarely to do with the heart but rather a symptom of a systemic issue in the body. In this blog, inspired by a training I was lucky enough to attend with a pioneering biochemical researcher, Kinesiologist and Osteopath, I shall attempt to summarise and simplify the things I learnt (all based on the latest research and studies) that I believe everyone should know given the evident importance of avoiding heart disease.
The first heart attack was recorded at the beginning of the 20th century and now it is the leading cause of death. How can we explain the rapid increase...? For most of the century, we were told that high cholesterol is bad but then how is it that the Japanese have high cholesterol levels compared to other countries, yet one of the lowest rates of heart disease? Closer to home, the French have the highest cholesterol levels in Europe and the lowest incidents of heart desease. In fact, it’s now been shown that high cholesterol leads to a higher life expectancy and less dementia (partly because people with high cholesterol are put on statins that can lead to dementia). Point being, cholesterol is essential and good.
Your body makes cholesterol every day. It helps repair damage in the body. All cells manufacture cholesterol as it is required to build and maintain membranes. 80% of total daily cholesterol production occurs in the liver and the intestines. Cholesterol is needed for hormones, vitamin D and bile acid production. The brain is one of the places that is most dependant on cholesterol. So should we really focus on and be worried about cholesterol in our bodies?
There is one type of cholesterol which needs to be considered here and that is oxidised cholesterol which increases inflammatory response in the body. How? Your immune system may mistake oxidised cholesterol for bacteria; it then tries to fight it off which can cause inflammation inside the arterial wall. So if oxidised cholesterol is the main culprit of heart disease, what do we need to know about it?
How does oxidised cholesterol build up in the bloodstream?
By eating...
commercially fried (fast) foods, such as fried chicken and chips or baked goods such as pasties
refined sugary foods
ground meat and cold meat slices (it’s been out in the air and has oxidised)
polyunsaturated fatty acids, which are found in all vegetable oils and margarines
microwaving
frozen fish
reheating cooked meats
2. Where have we got it all wrong in the past?
Have you opting more for white meat, maybe you love your steamed salmon? Chicken and fish tend to build up more oxidised cholesterol, red meat (especially lamb) has a lesser concentration and more saturated fat. This may be the reason I have been detecting more and more sensitivities to chicken lately. Surprisingly, the highest increase of oxidised cholesterol in salmon was found when steaming, as it’s exposed to the heat and thereby oxidised longer. For that reason, grilling is best for meats and fish. Personally, I eat very little fish due to its high mercury content and shall be eating more locally sourced red meat than chicken from now on.
3. What are the top foods that lower bad cholesterol?
Pre and probiotics
Berberine
Matcha green tea
Fresh garlic
Dark chocolate
Almonds, wlanuts
Organic cold pressed virgin olive oil
4. Which are the most heart health nurturing supplements?
A study at the Brown University found these are the micronutrients that are best for your heart and reducing risk factors for cardiovascular disease:
Coenzyme Q10 (reduces all cause mortality events)
Omega 3 fats such as Flaxseed (reduces heart attacks)
Folic acid or Vitamin B9 (reduces stroke risk)
Others which are beneficial:
Herbs: alfalfa, black walnut, cinnamon
Minerals: zinc, magnesium, potassium
Amino acids: arginine, taurine, carnitine
Vitamins: B complex, P5P, niacin
5. What exercise is best for my heart?
A daily 11 minute brisk walk is enough to reduce the risk of early death.
Apart from regularly raising your heart rate through exercise, concentric movement has been shown to be the most beneficial to heart health. Concentric is the portion of the workout where you are raising the weight up towards you. Too much exercise (which I see in a fair few clients) has been linked to a higher risk of heart conditions.
6. What lifestyle factors do I need to consider to prevent illness?
In Dr Malcolm Kendrick's words in 'Heart Disease, an alternative hypotheses':
Be nice
Have a sense of purpose
Be part of a community
Excercise
Eat natural food
Relax
Get outside and in the sunshine
You knew all this anyway...
7. How do I know if I am running the risk or am predisposed to heart disease?
Most blood tests don't look at all the biomarkers for heart health or predisposition to heart disease and even if they would, you will be left with figures you can't comprehend and a likely suggestion to take statins (PM me if you'd like to hear more about that or read 'A statin nation'). With Kinesiology we can look at all aspects, I will assess all key biomarkers to indicate the state of your heart, different types of cholesterol and its transportation pathways. Against any found imbalances, we will then test for the most appropriate remedy. But frankly, just as important is looking at the emotional and energy side of how your heart is doing. We will do that, too. Here if you'd like to have your heart assessed and balanced.
I hope this article has inspired you to look after that beautiful heart of yours!