How to Prevent Heart Disease

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Plasma vitamin D and mortality in older men: A serving is 3. Choosing healthy meal and snack options can help you avoid heart disease and its complications. In women, the risk for coronary heart disease increases starting at age Chris, since many people now have a lot of genetic info at their fingertips courtesy of cheap 23andMe prices, do you have any other specific genotypes to watch for wrt heart disease? I went a diet of ZERO oil for 9 months and gradually added back some fish protein, having mainly starches and green leafy vegetables and B12 supplement.

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7 Ways To Prevent and Even Reverse Heart Disease With Nutrition

You actually begin to lose your physiologically based craving for fat and down load your fat and sugar receptors losing the craving. Once that occurs, you can fully appreciate the natural taste of plant foods—the colorful tastes and textures difficult to surpass.. Why should I change? My health is excellent. No one escapes in the end—eventually the traditional western diet guarantees some form of disease in all of us. While it may not be heart disease at the moment, eventually it will be or hypertension, diabetes, stroke, obesity, gall stones, diverticulitis, rheumatoid arthritis, lupus, multiple sclerosis, or a greater likelihood of breast, prostate, colon, ovarian and uterine cancers.

Even erectile dysfunction and dementia. The world famous Framingham Heart Study now approaching its 60th year looked at 1, people at age 50 who had normal blood pressure. But there is something that you can do now to stop the cascading events that occur in the body and lead to disease.

You can change your diet and begin safeguarding your health for the future. The protein available in a diet of whole grains, legumes, fruit and beans, and red, yellow and green vegetables is adequate to nourish even professional champion athletes such as those who compete in the iron man races, professional football, mixed marshal arts, track and field.

The extra protein is truly unnecessary and has the potential for harm if it contains animal protein. Calcium — Where do I get calcium? Calcium supplementation is unnecessary. There is more than adequate calcium in a plant- based diet of whole grains, legumes and grains and especially the green leafy vegetables. Vitamins — What Vitamins should I take? If eating copious amounts of leafy green vegetables, a multi vitamin is unnecessary.

Have blood tested for Vitamin D level and supplement as appropriate to maintain blood level in the low normal range. Fish Oil — Should I take fish oil? Fish oil is not essential. Fish get their omega 3 from plants. It is difficult to be deficient in Omega 3 if eating tablespoons of flax seed meal or chia seeds and green leafy vegetables at several meals.

There is also research that suggests that those on plant based nutrition become highly efficient in their own manufacture of omega 3. Patients on fish oil are also at increased risk for bleeding, and studies now indicate they are of no benefit for heart disease patients. Avoid flax seed oil. Olive oil , canola oil, coconut oil, Sunflower oil, soybean oil, peanut oil, any oil — Which oil is best? They injure the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease.

All oil is also empty calories. Lotions with oil — Is it all right to use lotions with oil on my skin? However tablespoons of flax seed meal or chia seeds daily is perfectly acceptable. Family history — I have a bad family history?

Our data indicates even those with strong family history when eating plant based are protected from vascular disease. Family history loads the gun, but lifestyle pulls the trigger. Nuts — What about nuts? I hear so many different opinions? As nuts are a rich source of saturated fats, my preference is no nuts for heart disease patients. That also eliminates peanuts and peanut butter even though peanuts are officially a legume.

For those with established heart disease to add more saturated fat that is in nuts is inappropriate. For people with no heart disease who want to eat nuts and avocado and are able to achieve a cholesterol of and LDL of 80 or under without cholesterol lowering drugs, some nuts and avocado are acceptable. Chestnuts are the one nut, very low in fat, it is ok to eat.

Seeds sunflower, pumpkin, sesame, etc. Are seeds ok to eat? For an additional list of compounds that may reduce cardiac mortality, including cocoa, tea, wine and yes, even cholesterol itself , view our Reduce Cardiac Mortality page.

For additional research on artery unclogging substances visit our page dedicated to the topic Unclogging Arteries. No discussion of preventing cardiac mortality would be complete without discussing things that need to be removed in order to reduce risk, such as:. Finally, for additional research on the topic of heart health promoting strategies visit our Health Guide: Interested in healing an injured heart? Read about cardiac tissue regeneration: Early protection against sudden death by n-3 polyunsaturated fatty acids after myocardial infarction: An estimate of the global reduction in mortality rates through doubling vitamin D levels.

Eur J Clin Nutr. Epub Jul 6. Vitamin D and mortality in older men and women. Epub Feb Prospective study of serum hydroxyvitamin D level, cardiovascular disease mortality, and all-cause mortality in older U.

J Am Geriatr Soc. Maybe a closing chapter regarding cardiovascular disease detection would be useful. What other viable detection methods are there that a layperson at risk with a high LDL-P could pursue with their MD before an entire lifestyle change is made or statins prescribed?

The associated high blood serum cholesterol is an attempt to partially correct for this defect. The essay is hypothesizing. I am absolutely thrilled to say I do every single one of these things. I am so happy my mother instilled such good habits in me at such a young age! It is something, but it is small. For patients needing just a little help, this seems like a good option. Another option I came across is Red yeast rice.

One study found that 2. Apparently it contains Lovastatin, but in a much lower dose than is used in Statin therapy. Finally, I found a little bit of info about Berberine, which is mostly used in combination with Red yeast rice, but seems to have effects by itself too.

For someone with further to go, adding these small effects together could be an effective option. We have been trying to do a more Mediterranean type paleo diet, but it takes some time to undo the WAPF approach that I have been using for the past 13 years, as it works well for me, but perhaps too high in sat fat for him Anyway, he started 1.

Do you know anything about the mechanism of action for the berberine? I have read that is really helps with blood sugar control, but just wondering how that works on a physiological level.. The title talks about prevention and reversal of coronary artery disease, but i did not see anything that directly discussed reversal. For example, for reversal do you need to be at a lower LDL-P level than for prevention? Should you rather follow one dietary approach over another for reversal?

An overall question remains as to whether it can be reversed. While improvement in IMT has been shown, there is no similar consistent data with regard to coronary arteries that I am aware of. Is the second one supposed to be LDL-C? After going paleo, my cholesterol and LDL-P skyrocketed. I am otherwise healthy, except I need to use bioidentical sex hormones. I am going to adopt a more Mediterranean paleo diet, add more soluble fiber, and learn about which foods to eat containing more monounsaturated fat than saturated fat.

You are a blessing! Chris, Thanks so much for this great series. In your practice, have you noticed that reducing a certain type of saturated fat yields better results for people with genetically-driven high LDL-P? After reading this post, I feel a sense of satisfaction to all my sacrifices for a healthy lifestyle.

Great posts on CVD! Thank you very much for your work and mainly for share your knowledge! Are there particular foods you would recommend for this? So far, it seems like sugar and polyunsaturated oils are the only things that succeed in making me gain weight, but I know that is not good. It is certainly not good for heart health, as your post explains. Any advice would be appreciated. I can definitely relate! How is your gut health? In the absence of other health issues or high levels of chronic stress, I think to gain weight you probably just need to eat more food!

Dairy too, if you tolerate it well. People who are overweight can lose and people who are underweight can gain. And Alyssa is correct. Eat more fat — healthy fats — definitely. Eat real whole nutritious foods. I was blessed with a Fibromyalgia diagnosis and you can heal the body. In fact, there was a recent Success story at MDA about someone who gained healthy weight months after starting Primal.

You can search that, too. Thanks so much for your advice! And I have been trying to do more gut friendly eating. I started fermenting vegetables, and my my digestive tract has really improved. They taste better than macadamias, imo. Cashews have much lower n-6 than almonds, but are not nearly as low net carb as most nuts. Thank you very much for this. I was wondering what natural therpaies as mentioned under genetics you have found to be effective to reduce LDL particle number.

Are one of these more accurate? There are several nutrients that do affect cholesterol levels in most people; soluble fiber is one example, and vegetable oil is another. I understand there is an effect but was trying to get a clearer idea of how it worked. If most of the cholesterol in you bloodstream is being created by your body in response to some need, how does a food item raise or lower it?

Is that your term used exclusively for people who are hypercholesterolemic? A former colleague of mine was truly hypercholesterolemic. Both are on lipid-lowering drugs. Years ago while experimenting with a LCHF diet it went up to 6.

A low fat vegetarian diet brought it down to In my case saturated fat most definitely raises my cholesterol. Given my numbers and how my body responds to saturated fat would you define me as a hyperresponder?

What you said about cholesterol is totally false and you need to review a complete study. Cholesterol in the diet does impact blood levels but below the to levels that so many studies like to look at. Well, it appears it is important what you eat if that is the case. What about reversing heart disease for the majority of adults that already have it?

The Paleo diet is a sham and does not reverse heart disease. Most adults would do far better studying Drs Ornish, Esselstyn, Fuhrman and others that focus on whole plant-based diets. AND all my sex hormones are super low, and cortisol is high. Chris, one good source for mono-unsaturated fats you may not be aware of is purified Omega 7.

Why do you suggest that they increase it here? Because low-carb diets induce insulin resistance. This is normal and totally necessary in the context of a very low carb diet. Is his view on insulin sensitivy and carb intake similar to that of Sisson?

Has his view changed since the article I linked to? For example, the ApoE haplotypes seem to be pretty relevant, as evidenced here: Chris, since many people now have a lot of genetic info at their fingertips courtesy of cheap 23andMe prices, do you have any other specific genotypes to watch for wrt heart disease?

Check out the link I posted. Fat and cholesterol are very, very critical to the brain. Fat and cholesterol keep this sheath healthy. We are just the opposite of E4 carriers. The link Winslow posted above is a good resource. There was a bit of CW in that but it was still some great information there. You got my brain wheels turning, though I ended up doing just a quick search and found this: I will be researching what references I can but if Dr.

Kresser has time in the future I would love for him to look this over. Could it be due to the body needing to produce that much to ensure that enough fat, cholesterol, antioxidants, and nutrients i. Same blood sample sent to 2 different testing labs gave me different numbers. VAP went to Alabama: My IR score is I expected this since I do have a dysfunctional insulin response. A TC of is just scary low. I would be really worried about that number.

The cholesterol range for lowest all-cause mortality for men according to the statin trials was for men and for women. Niacin standard-flush, not time release, not niacmide and Fish Oil had wonderful results. Only the garlic is reducing my blood pressure. Linsinopril and NIfedipine ER are doing 10pts each. Grapefruit seed extract 5pts probably from interaction.

Gym another 5 pts for about 12 hrs. Seems this is giving densities instead of counts. High fat, high protien, high salt sugar splurges chocolate. Been going to the gym though. Notify me of follow-up comments by email. Notify me of new posts by email. By signing up, you agree to our privacy policy.

Discover the future of medicine—and join the revolution. Enrollment for our Practitioner Training Program begins September 5. Sleep I have come to believe that chronic sleep deprivation is one of the most pernicious—yet under-recognized—contributors to the modern disease epidemic. Stress management Stress increases the risk of cardiovascular disease in numerous ways.

Cold-water, fatty fish Cold-water, fatty fish are an excellent source of EPA and DHA, long-chain omega-3 fats with several cardiovascular benefits.

Antioxidant-rich foods Antioxidant-rich foods protect against heart disease in a number of important ways. Polyphenol-rich foods Polyphenols are a diverse class of molecules made by plants, certain fungi, and a few animals. Sign up for FREE updates delivered to your inbox.

I want to improve my Affiliate Disclosure This website contains affiliate links, which means Chris may receive a percentage of any product or service you purchase using the links in the articles or advertisements. This emotional outburst says nothing. What do you recommend that is better? Best source of nutritional myths is on a Paleo site like this one.

I often worry about the outcome of this condition. I agree, if you want to avoid heart disease stay away from meat and dairy!!! I have no idea what your comment is referring to, the article or a particular comment, Smith… I like the comment by Sanders, although I think a big reduction in animal protein consumption is adequate as Dr Ornish suggest and not a total avoidance.

However, less animal protein will likely help your arteries and heart. Hi Chris, Thank you so much for writing this article. Any advice will be welcome as I will do anything to reverse it….

Yeah, it was that darned leukemia that got him in the end. So glad to have found your website Chris. Will test again in 3 months.

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