1. Follow a heart healthy diet
Following a few simple rules as laid out in our Healthy Heart Diet section can significantly decrease your chances of developing heart disease. A brief summary follows:
A. Limit intake of trans fats and hydrogenated oils found in margarine, fast food, fried food, etc.
B. Limit refined sugar intake from cakes, cookies, candy, etc.
C. Use extra virgin olive oil and garlic in cooking - they can lower cholesterol
D. Add Omega 3 Fatty Acids to your diet - the best source is Fish Oil
2. EXERCISE REGULARLY
Developing a steady exercise program as described in our Exercise for Healthy Heart section can also lower your risk of heart disease. A few quick tips:
A. Try to exercise 3-4 times per week, for at least a half hour at a time.
B. Keep your routine going, and start off slow.
C. Always stretch before and after training.
D. Keep yourself hydrated and rest between sets.
3. LEAD A HEALTHY LIFESTYLE
In addition to following a healthy diet and exercise regimen, you should also try to do the following:
A. Stop smoking and avoid second hand smoke - both are major causes of heart disease.
B. Limit your intake of alcohol - excessive alcohol can deplete your body's supply of vitamins and other nutrients.
C. Try to reduce stress and anxiety - they can lead to high blood pressure and other health conditions.
D. Keep your weight within recommended limits - obesity is a leading cause of heart disease.
4. KEEP TABS ON THE (4) BLOOD INDICATORS OF DEVELOPING HEART DISEASE
Make sure you get tested for increased cholesterol, triglycerides(fat), homocysteine and C Reactive Protein levels, and follow the protocols if any one of these indicators is elevated:
A. If your cholesterol is high, you can lower cholesterol naturally with policosanol, guggulipid and other herbal extracts as well as Fish Oil. Remember, only 20% of your cholesterol comes from what you eat, the other 80% is manufactured by your liver. Read more about lowering cholesterol.
B. If your triglyceride (fat) levels are too high, lower your carbohydrate and sugar intake. Also, fish oil, Vitamin C, guggulipid and green tea are safe natural ways to lower triglyceride levels. Read more about lowering triglycerides.
C. If your homocysteine levels are high, you can easily normalize the situation by including B Vitamins in your diet, particularly Folic Acid, Vitamin B6 and Vitamin B12. Read more about lowering homocysteine.
D. If your C Reactive Protein levels are high, this indicates inflammation in the blood. Fish oil, ginger and MSM will help decrease inflammation naturally. Read more about lowering C Reactive Protein.
Nutrients to lower your risk of heart disease
Lowering Cholesterol Levels
Policosanol - a powerful extract from sugar cane wax that has been widely studied. Policosanol has been shown to lower bad cholesterol (LDL) and increase good cholesterol (HDL).
Guggulipid - an ancient Indian herb that has been shown to reduce LDL (bad cholesterol) levels and has performed better than modern drugs in several trials.
Green Tea - among its many therapeutic benefits green tea has been shown to lower the amount of LDL's in the blood stream, and aids in the prevention of blood vessel constriction.
Beta Sitosterol - found naturally in soybeans, wheat germ and corn oil, this plant compound has a similar structure to cholesterol and as such can help stop the absorption of cholesterol in the body.
Niacin (Vitamin B3) - can help reduce total cholesterol levels in higher dosages.
Chromium Polyniconate - this organic version of chromium can help lower LDL cholesterol and triglycerides, as well as raise HDL (good) cholesterol.
Fish Oil - contains Omega 3 fatty acids (DHA & EPA) which can lower LDL cholesterol levels in the body.
Lowering Homocysteine Levels
Folic Acid - also known as Vitamin B9, folic acid can help the body produce the enzymes necessary to remove homocysteine from the blood.
Vitamin B6 - along with folic acid and Vitamin B12, helps reduce homocysteine levels.
Vitamin B12 - works with folic acid and Vitamin B6 to assist in homocysteine removal.
Lowering Triglyceride Levels
Fish Oil - high in Omega 3 fatty acids that have been shown to lower triglycerides in conjunction with Vitamin C and a low carbohydrate diet.
Vitamin C - works in conjunction with fish oil to lower triglyceride levels.
Guggulipid - has been shown to reduce triglyceride and cholesterol levels.
Green Tea - can significantly lower triglyceride levels in the blood.
Lowering CRP Levels
Fish Oil - the essential fatty acids in fish oil have been shown to decrease inflammation and in turn CPR levels.
Ginger - Ginger root extract can help reduce inflammation, as it relaxes the muscles surrounding blood vessels and facilitates circulation.
MSM - Methyl Sulfonyl Methane, commonly known as MSM, is a naturally occurring sulfur compound that has strong anti-inflammatory properties.
Nutrients for Overall Heart Health
In addition to all of the nutrients to the left, following are other important nutrients for maintaining a healthy, strong heart:
CoEnzyme Q10 - vitamin-like substance for overall heart strength and stability.
Vitamin E - powerful antioxidant that can protect against the development of heart disease.
Vitamin C - works in conjunction with Vitamin E to promote heart strength.
Fish Oil - contains Omega 3 fatty acids which can protect the heart.
Calcium - assists in heart function among other health benefits.
Magnesium - stabilizes the heart's electrical system and helps with heart problems.
Selenium - promotes a healthy heart by facilitating circulation.
L-Carnitine - increases energy production in heart tissue.
Ginkgo Biloba - gingko extract increases blow flow to the heart.
Hawthorn Berry - hawthorn extract improves all functions of heart muscle
Maitake - maitake extract can help reduce blood pressure and ease blood flow.
Disclaimer: This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regime, it is advisible to seek the advice of a licensed healthcare professional.
