Top 3 Natural Steps to Reduce Your Risk of Developing Heart Disease
Cardiovascular Support #1: Psyllium Husks
Psyllium husk is a great fiber product. Once consumed, it undergoes fermentation in the large intestine, providing a broad range of heart-healthy benefits — most notably the control of appetite, blood sugar and insulin levels.
A pooled analysis of 10 studies of dietary fiber intake in the U.S. and Europe, found that each 10 grams/day increase in total dietary fiber — was associated with a 14 percent decrease in the risk of coronary events, and a 24 percent decrease in deaths from coronary heart disease. Psyllium husk is a great supplement because of its ability to help control blood glucose. Excess glucose in the bloodstream can become ‘oxidized’. This oxidation leads to a change in the molecular structure of the glucose — causing what is known as Advanced Glycation End products (AGE products). Like a knife carving clay, AGE products scar arterial walls. The scarring results in plaque buildup and excess blood clotting. This mechanism is why diabetics are 4.5 times more likely to suffer from heart attack and stroke as compared to non-diabetics.
Go to your local health food store or supermarket and purchase some Psyllium Husks. This simple action will not only provide benefits for your cardiovascular system — it will also be very good for your bowel health too!
Cardiovascular Support #2: Extra Virgin Olive Oil
Research abounds on the benefits of monounsaturated fat – such as that found in Extra Virgin Olive Oil. Studies are showing that the potent phytochemicals in olive oil — specifically, a group called phenolic compounds, appear to promote all round good health. Studies have shown that phytochemicals in olive oil, reduce inflammation of the blood vessels, prevent oxidation of fats in the bloodstream, protect blood vessel walls, and dilate the blood vessels for improved circulation. Olive oil also boosts heart health by keeping a lid on cholesterol levels. It lowers total cholesterol, LDL cholesterol, and triglyceride levels.
A 2002 article in The American Journal of Medicine, reported that total cholesterol levels decrease an average of 13.4 percent and LDL cholesterol levels drop an average of 18 percent when people replace saturated fat with monounsaturated fat in their diets. These results seem to hold for middle age and older adults who have high blood cholesterol levels. The polyphenolic compounds (types of phytochemicals) in olive oil, appear to play a big part in protecting blood vessels. Numerous studies have shown that polyphenols, help to keep LDL cholesterol from being oxidized and getting stuck to the inner walls of arteries –thereby reducing potential plaque buildup that eventually hampers blood flow though the arteries. When plaque forms in the arteries, the risk of heart disease or stroke increases.
An Italian study published in the December 2003 issue of the Journal of Hypertension, reviewed numerous research projects that looked at various factors that affect blood pressure. The review indicated that unsaturated fat reduced blood pressure. The researchers went on to say that olive oil in particular was uniquely able to reduce high blood pressure. Results such as these suggest that adding a small amount of phenolic-rich olive oil to the diet (or, better yet, substituting olive oil for harmful fats in the diet) can make a significant impact on reducing atherosclerosis and the cascade of events that lead to heart disease.
Cardiovascular Support #3: B Vitamins
B vitamins are required for proper functioning of the brain and nervous system, and for the formation of blood. They are also involved in the metabolism of every cell of the human body — especially for proper DNA synthesis and regulation, but also for fatty acid synthesis and energy production. B vitamins are responsible for igniting a chemical cascade within the body known as methylation. This process rids the arteries of the damaging molecule known as Homocystein. The lower your levels of Homocysteine, the less risk you have of suffering from cardiovascular disease. So start supplementing with B vitamins today!
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