Heart disease is the NUMBER 1 killer in women. It causes 1 in 3 women’s deaths each year, killing approximately one woman every minute. The symptoms of heart disease can be very different in women vs. men and are often missed. Please understand… heart disease kills more women than breast cancer! While 1 in 31 American women dies from breast cancer each year, 1 in 3 DIES of HEART DISEASE!

But it’s not only about women’s health. Men also suffer from high blood pressure and numerous other cardio problems.

Heart disease affects the blood vessels and cardiovascular system. Numerous problems can result from this, many of which are related to a process called atherosclerosis. Atherosclerosis is a big word for a big problem: fatty deposits that can clog arteries. These buildups are called plaque. They’re made of cholesterol, fatty substances, cellular waste products, calcium and fibrin (a clotting material in the blood). Sometimes deposits in arteries are compared to a plumbing problem. Think of sludge forming on the inside of pipes. That’s not a perfect comparison because buildups don’t just form on artery walls but inside them. Still, you get the idea.

But it doesn’t end there. Heart disease can take many other forms as well:

• Heart failure or congestive heart failure, which means that the heart is still working, but it isn’t pumping blood as well as it should, or getting enough oxygen.
• Arrhythmia or an abnormal rhythm of the heart, which means the heart is either beating too fast, too slow or irregularly. This can affect how well the heart is functioning and whether or not the heart is able to pump enough blood to meet the body’s needs.
• Heart valve problems can lead to the heart not opening enough to allow proper blood flow. Sometimes the heart valves don’t close and blood leaks through, or the valve leaflets bulge or prolapse into the upper chamber, causing blood to flow backward through them.
• Coronary heart disease (plaque in arteries in or leading to the heart)
• Angina – chest pain from reduced blood flow in arteries supplying the heart muscle
• Peripheral Artery Disease (PAD – plaque in arteries of the extremities, especially the legs)
• High blood pressure

Let’s take a closer look at Congestive heart failure (CHF): this is a condition affects both men and women… CHF is when the heart is unable to properly pump blood to the rest of the body, causing fluid to back up in the vessels, leading to swelling and inadequate blood flow to the organs. There are two types of CHF: systolic and diastolic. Systolic heart failure (now referred to as “heart failure with reduced ejection fraction”) occurs when the heart muscle is weak and unable to contract with as much force. Diastolic heart failure (now referred to as “heart failure with preserved ejection fraction”) occurs when the heart muscle is stiff and unable to relax, inhibiting the heart chambers from filling with blood properly. Both of these can result in significant disability.

The key is prevention of congestive heart failure with a plant based diet and active lifestyle; however, once CHF has developed, a plant-based diet can significantly improve symptoms and quality of life and, in some cases, reverse impaired heart function. From 2007 to 2010, an estimated 5.1 million Americans older than age 20 had heart failure. This is projected to increase by 46% to 8 million Americans older than age 18 by the year 2030. In 2010, the cost of heart failure in the U.S. was $30.7 billion and will likely increase to $69.7 billion by the year 2030.

Because of impaired pumping of the heart, blood will back up into the lungs and lower extremities causing difficulty breathing and swelling. Patients with CHF often have to sleep with the heads elevated on several pillows because of shortness of breath. They can have trouble breathing while exerting themselves, as well as palpitations or chest pain. Swelling can occur in the feet, ankles or whole leg and even into the back. Patients often complain of dizziness or fatigue. CHF can significantly affect the quality of life.

Anything that damages heart muscle increases the risk of developing congestive heart failure. The primary causes are modern eating habits, smoking, substance abuse, and a sedentary lifestyle. The Standard American Diet leads to a constellation of dietary-caused risk factors including being overweight, diabetes/insulin resistance, high blood pressure, high cholesterol, and inflammation. Arterial cholesterol plaques and inflammation can lead to heart attacks causing damage to the heart muscle. Valvular heart disease can affect blood flow and how the heart pumps, causing changes to the heart muscle and eventual heart failure. Thyroid disease can also contribute to the development of CHF. The key to prevention, improvement, and even reversal is a Plant Based diet low in sodium and oils or a whole food diet high in protein and fiber.

No matter which type of heart disease or cardiovascular symptoms you or your loved one is experiencing… here’s the way to lessen the severity and very likely reverse the situation:

Action Plan

**Get your hormones and basic blood labs checked. Balancing hormones is KEY to also supporting cardiovascular health. Pay particular attention to your thyroid and adrenal gland hormones. Work with a functional or holistic practitioner who understand this. Hormones should be checked with a saliva hormone test which is more accurate that serum blood testing. Getting a HAIR TISSUE MINERAL ANALYSIS done to check your particular body’s need for potassium, magnesium, etc. is key.

1. The #1 thing to reduce is sodium intake.  Also, reduce or eliminate animal products.  A plant-based diet is best for this condition.  Processed foods are not your friend.

2. Vitamin E – Vitamin E is a natural antioxidant that helps to get rid of the free radicals in your body that destroy cell structures. Vitamin E contains d-alpha tocopherol, which helps strengthen your heart muscles. Some of the best sources for vitamin E are sunflower seeds, almonds, & flax seed.

3. Magnesium – Magnesium helps your heart muscles function properly. The daily dose of magnesium you need to maintain a healthy heart is 280 to 400 mg. You can get natural doses of magnesium by consuming whole grains, almonds, pinto beans and green vegetables. Hemp seeds contain 15x the amount of magnesium found in broccoli.

4. Potassium – When your potassium levels are too low, heart conditions like an arrhythmia can occur.   Hemp seeds are a great source of potassium having 2x the amount of bananas. Avocados have 35% more potassium than bananas and aid in improving the cardiovascular system but should be limited due to their fat content.  Potassium also is found in legumes, almonds, other nuts, and many fruits and vegetables.

5. Vitamin D – Researchers from the Institute of Nutrition and Food Science at the University of Bonn, and the Drug Commission of the German Medical Association in Germany have studied Vitamin D’s effectiveness in improving congestive heart failure symptoms.  Vitamin D helps minimize swelling and inflammation. Vitamin D also helps minimize fluid retention.

6. Organic tomatoes may be one of the best things for you to eat

BEST DIET

• The most aggressive and effective approach to reversing heart disease is a diet that is a micronutrient-dense low-fat diet with an array of cruciferous vegetables, non-green vegetables, beans, fruits, starches and seeds. This will reduce inflammation, oxidative stress, and atherosclerotic plaque formation in the blood vessels.
• Limit extra sodium intake to 0-300mg daily based on lower leg edema and lung congestion.
• Monitor fluid intake. Drink only when thirsty or when exercising, sweating, etc. It is important to maintain normal hydration without overloading on fluids. Vegetables and fruits have high water content and will lower your water requirement. Monitor your weight daily, and check for edema of lower extremities and lung congestion.
• If you are taking any medication, please talk to your doctor before and after changing your diet, as reducing medication may be necessary. A heart healthy diet is so effective that a reduction in medications will most often be needed to prevent the risks of over-medicating. Blood pressure, serum electrolytes, renal function, and glucose need to be monitored closely.
• If you don’t choose to go fully plant based we suggest our HORMONE diet which is mainly high protein, high fiber, whole food fats and a little fruit removing processed foods and alcohol.

Exercise

Moderate exercise has been shown to be helpful with heart failure patients. Workouts need to be customized for each patient. Exercise tolerance must be increased slowly. Yoga and walking are ideal.

Tobacco cessation

Tobacco use increases risk of cardiovascular disease including CHF. Quitting smoking, even for as little as two years, has a significant beneficial effect on morbidity and mortality in patients with heart failure or atherosclerosis.

Q. Can congestive heart failure and arterial fibrillation be reversed?

A. It depends on the cause. If it’s caused by something such as hyperthyroidism, then reversal is possible, but, if it is related to coronary artery disease, hypertension or heart valve problems, the heart chambers enlarge and often scar, making complete reversal less likely. A whole-food diet with targeted supplementation reduces inflammation, lowers blood pressure, and reduces the propensity for arrhythmias and clot formation. All of this improves cardiac reserve and function over time.

Q. What about eating nuts… I thought they were high in nutrients.

A. As nuts are a rich source of saturated fats, my preference is no nuts for heart disease clients. 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 150 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. A few nuts here and there of any type might be ok.

Q. Exactly which diet plan should you be following to lower your cholesterol for your overall health and improve particle sizes? A whole food plant based zero or low oil lifestyle is PROVEN to reduce cholesterol, improve particle size and prevent almost all cardiovascular diseases and in many cases reverse them.

We also know that if your hormones (thyroid, sex and adrenal) are NOT optimized then your body will not move the fats out of the cells. Working with a functional holistic or medical doctor or practitioner who is well versed in optimizing and balancing hormones naturally is called for to ensure you are being tested & managed correctly.

Look… it’s not hard… your body is not “lacking” statin drugs. You do NOT need medication to lower or manage cholesterol…

Stick with the basics. Eat right. Breathe. Move the body. Balance and optimize your hormones naturally. Then remove assholes from your life and you will prevent most diseases, feel great and have a VERY strong & healthy cardiovascular system.

NOW LET’S FOCUS ON JUST HIGH BLOOD PRESSURE

Blood pressure is a measurement of the force your blood exerts as it pushes against your arteries. Blood pressure will normally rise and fall throughout the day, but when it remains consistently high it becomes a significant concern as this pressure may damage your heart and cause other health problems.

Many things can affect your blood pressure as you go throughout your day, from your activity levels, to whether you’re under stress or not, to choices you make when it comes to what you eat and drink. In fact, lifestyle choices have a significant effect on your blood pressure.

Unfortunately, the rising number of people suffering from high blood pressure is a testimony to the changing health habits experienced around the world.

Blood pressure is measured by determining the pressure
in the brachial artery in your upper arm. Two pressures are measured: a high value (systolic) and a low value (diastolic). The high number measures the highest pressure that occurs in your blood vessels while your heart is contracting. The
low value measures the pressure in your arteries between heartbeats when your heart is relaxed. The numbers are recorded with the systolic value first, with a slash between the two readings.

Usually the systolic pressure, or top number, offers the most information about how stiff your arteries are and how much pressure is needed to push blood around your body. This is a major risk factor for cardiovascular disease. But individually, an elevated systolic or diastolic blood pressure may be enough to make a diagnosis of high blood pressure.

What is ‘NORMAL’ BLOOD PRESSURE?

In 2017, the American Heart Association (AHA) and the American College of Cardiology, along with nine other health organizations, changed the cutoff used to diagnose high blood pressure from 140/90 to 130/80. This slight shift increased the number of people diagnosed to include many who had previously been considered healthy.

According to the AHA, an estimated 103 million U.S. adults have high blood pressure using these new measurements.

The new guidelines are:

Normal – Less than 120/80 mm Hg

Elevated – Systolic between 120-129 and diastolic less than 80

Hypertension Stage 1 – Systolic between 130-139 or diastolic between 80 and 89

Hypertension Stage 2 – Systolic at least 140 or diastolic at least 90 mm Hg

A fifth stage, when your blood pressure is higher than 180/120, is called hypertensive crisis, and according to the AHA, if your reading is this high — or higher — and you have shortness
of breath, chest pain, numbness or weakness or other neurological problems, you should call 911 immediately.

If your blood pressure is Stage 1 or 2 on an everyday basis, your doctor may suggest that you take a prescription medication to lower it. However, before you resort to drugs, there are several factors to consider. For example, you also need to make sure that your diagnosis is made from readings taken over a period of a few weeks on a regular basis, and not based solely on one high reading.

What are some SIGNS OF
HIGH BLOOD PRESSURE?

For the most part, you won’t know your blood pressure is elevated until after you begin experiencing severe symptoms, such as angina or possibly even a heart attack. Some symptoms that you may have high blood pressure include:

Age-related brain damage

Research has found that high blood pressure disrupts regulatory mechanisms in your brain by impeding blood flow, thereby causing neuronal damage and dysfunction that could lead to dementia. Since other studies have shown people with high blood pressure tend to have more white matter lesions and a higher risk for dementia or Alzheimer’s in their later years, it might be a good idea to have your blood pressure checked if you have symptoms of dementia.

Nocturia

Nocturia is a condition that causes you to awaken at night to urinate; researchers have found a correlation between high blood pressure and nocturia in those who get up once a night or more to urinate.

Potassium deficiency

Potassium helps relax the walls of your arteries and lowers your blood pressure. Potassium also helps protect against muscle cramping, and Harvard Health states those with high systolic blood pressure may reduce their blood pressure simply by increasing their potassium intake.

Vitamin D deficiency

Vitamin D deficiency is also associated with both arterial stiffness and high blood pressure. According to researchers from the Emory/Georgia Tech Predictive Health Institute, even if you’re considered generally “healthy,” if you’re deficient in vitamin D then your arteries are likely stiffer than they should be.

As a result, your blood pressure may run high due to your blood vessels being unable to relax. Previous research has also shown that the farther you live from the equator, the higher your risk of developing high blood pressure. Being African-American also puts you at a higher risk for it.

What CAUSES high blood pressure?

Several factors can put you at risk for high blood pressure, including but not limited to:

Poor nutrition in childhood

This has been shown to raise the risk of high blood pressure in adulthood.

Lifestyle factors

Smoking, obesity and consuming too much alcohol are known factors that can increase blood pressure.

Insulin and leptin resistance

As your insulin and leptin levels rise, it causes your blood pressure to increase.

Elevated uric acid levels

Uric acid is a marker for fructose toxicity, so one effective way to do this is to minimize fructose in your diet.

Your neighborhood

Living in a high-crime area is associated with increased blood pressure.

Sleep apnea or other sleep disorders

One study found that even mild sleep disturbances can put you at risk for higher systolic and diastolic blood pressure.

Noise pollution

Noise pollution can also affect your blood pressure, particularly nighttime noise.

Lead exposure

Research shows lead levels detected in the shin bone are predictive of a 19% increased risk of high blood pressure for every 15 micrograms of lead in the bone. This is where a HAIR TISSUE MINERAL ANALYSIS is VITAL!

Can low BLOOD PRESSURE be dangerous?

Usually, a lower-than-normal blood pressure is not dangerous. However, if you feel dizzy, lightheaded, nauseous or have trouble concentrating, check with your doctor to ensure you don’t have an underlying health condition. Certain medications or drugs can also cause a drop in blood pressure, such as erectile dysfunction drugs. Heart and endocrine disorders, as well as severe infections like sepsis, can also cause low blood pressure.

Many times, we will see a client who is already on blood pressure meds alter their diet or take good supplements and all of a sudden have their blood pressure drop! That’s a good sign they may NOW lower their medications or even get to a point where they can get off medications.

How can I LOWER my blood pressure without drugs?

Those with diagnosed hypertension (high blood pressure) or at high risk of its development, should start blood pressure (BP) lowering therapy based on natural methods including: lifestyle, regular physical activity, respiratory training, reducing body mass, lowering sodium intake with food, potassium supplementation, balanced diet enriched with herbs, reducing caffeine and alcohol intake, smoking cessation, stress avoidance and regular monitoring of the BP. (PMID: 28215150)

The most effective way to normalize your blood pressure is through healthy lifestyle choices. High blood pressure is typically associated with insulin resistance. Insulin helps your body to store magnesium, which helps relax your muscles.

If your cells have grown resistant to insulin, you won’t be able to store magnesium, which leads to blood vessel constriction and rising blood pressure.

Over 80% of the U.S. population are insulin resistant, putting them at an increased risk of obesity and diabetes. There are many well-reported links between obesity and high blood pressure.

So, the first thing to know is that increasing insulin sensitivity is the first line of treatment for high blood pressure.

Your strategy, then, is to regain your metabolic flexibility and be able to burn fat as a primary fuel. This not only will decrease your insulin resistance and help optimize your weight, but also will radically decrease your risk of heart disease — including high blood pressure — cancer and neurodegenerative diseases.

To burn fat for fuel, swap net carbs for healthy fat.

Sources of healthy fats include

Avocados

Coconuts and coconut oil

Organic pastured egg yolks

Unheated organic nut oils

Grass fed meats or pasture raised poultry

Raw grass fed dairy

Raw nuts, such as pecans and macadamia, which are low in protein and high in healthy fats

Intermittent fasting is another strategy that MIGHT be good way to normalize your insulin/leptin sensitivity. It works well with a fat-for-fuel diet, which I’ve coined as keto-fasting. Essentially, intermittent fasting means eating all your calories during a specific window of time each day, and fasting during the rest. When you eat, your body reacts by elevating insulin and leptin. But this is only a short term solution and is not recommended for long term.

Another way to begin restoring your insulin and leptin sensitivity is to avoid processed foods (as most are high in sugar/fructose, grains, harmful fats and artificial ingredients). If you’re constantly snacking (or drinking) on sugary fare, or drinking alcohol, your insulin/leptin levels will remain chronically elevated, which tends to promote high blood pressure.

My optimized nutrition and exercise plan can help guide you step-by-step toward normalizing your insulin and leptin levels, which in turn will help normalize your blood pressure and help you shed excess weight. These are free resources that can help improve your health, or take it to the next level if you’ve already started making some changes. Just go to our DIETARY GUIDELINES on our ARTICLES TAB.

 SUPPLEMENTS or FOODS can help lower my blood pressure?

While it’s always best to get your nutrients from foods, the following supplements can help you manage your blood pressure:

Potasssium

The level of potassium intake can affect blood pressure. The effect varies with the direction (low potassium intake raises the blood pressure, and high potassium intake lowers the blood pressure) and the magnitude of change in potassium intake. We utilize HAIR TISSUE MINERAL ANALYSIS TESTING for potassium levels to ensure proper dosage and need. Taking potassium without proper testing is not safe.

Magnesium

Low magnesium has been linked to a higher risk for high blood pressure, stroke and sudden cardiac death. WE suggest a magnesium blend called REGULATOR 4-6 per day

Quercetin

Quercetin is an antioxidant flavonol found naturally in foods such as apples, plums, red grapes, green tea, elder flower and onions, just to name a few. Quercetin has been shown to combat inflammation and acts as a natural antihistamine. Studies found quercetin significantly decreased waist circumference, postprandial systolic blood pressure, postprandial triacylglycerol, and increased HDL-cholesterol compared to placebo. Formulated along with heart healthy vitamin C our PROTECTION is an excellent anti-inflammatory vitamin C blend.

Probiotics

Research has shown that people who consume probiotics — in the form of yogurt, kefir or supplements — on a regular basis tend to have lower blood pressure than those who do not consume probiotics.

Foods that might help reduce your blood pressure include:

Hibiscus

Researchers found that drinking hibiscus tea twice a day, along with lifestyle changes, can help those dealing with elevated blood pressure.

Seaweed salad

Seaweed polyphenols exert effects similar to ACE inhibitor drugs, which in conventional medicine are often prescribed as a first-line treatment for high blood pressure.

Tomato juice

A study showed that participants with high blood pressure who consumed an average of just under a cup of tomato juice per day had significant decreases in both their systolic and diastolic blood pressure

Lingonberry juice

A study in rats found lingonberries improved blood pressure, vascular function and inflammatory markers.

Beetroot juice

One study found that drinking one glass of beet juice lowered systolic blood pressure by an average of 4 to 5 points. A separate study found consuming beet juice daily for four weeks led to reductions in blood pressure, improvements in endothelial function, and reduced arterial stiffness.

Additionally, blueberries, asparagus and potassium-rich foods such as leafy greens, crimini mushrooms, avocados, raw grass fed yogurt and wild-caught Alaskan salmon are all foods you can eat to naturally lower your blood pressure levels.

Besides improving your diet and stopping smoking (if you smoke), limiting your consumption of alcohol will lower your blood pressure. Relaxing, deep breathing and taking a walk in nature can help, too. And, an interesting lifestyle choice that’s been found to lower blood pressure is lying down for a daily nap.

Can EXERCISE lower my blood pressure?

 The good news is exercise can go a long way toward normalizing your blood pressure. Inactivity and blood pressure are closely related — so closely that exercise is considered a first line of treatment by several health authorities, including the World Health Organization, the International Society of Hypertension and the U.S. Joint National Committee on Detection, Evaluation and Treatment of High Blood Pressure, just to name a few.

Research shows inactive individuals have a 30% to 50% greater risk for high blood pressure than their active counterparts, so making sure to incorporate exercise into your daily regimen can go a long way toward improving your blood pressure.

The key to affecting your blood pressure is to do physical activity that raises your heart rate, making your heart beat faster and increase blood flow. This is also known as cardiovascular or aerobic exercise. As you might guess, just about any physical movement can achieve this, depending on your current state of fitness. Even yard work can be a cardiovascular exercise. Raking and mulching, for example, takes some effort and will get your heart pumping.

Isometric handgrip exercises have also been shown to have a positive impact on blood pressure in older adults. Another excellent exercise is the Nitric Oxide Dump. This and other high-intensity exercises help normalize your blood pressure by triggering production of nitric oxide in your body.

It involves just four movements — squats, alternating arm raises, nonjumping jacks and shoulder presses — which are done in repetitions of 10, with four sets each. In total, it takes just three to four minutes. Ideally, you’d do these exercises three times a day, a few hours apart.

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REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466944/

Go AS, Mozaffarian D, Roger VL, et al. Heart disease and stroke statistics–2014 update: a report from the American Heart Association. Circulation 2014, 129:e28-e292.

Pina IL, Apstein CS, Balady GJ, et al. Exercise and heart failure: A statement from the American Heart Association Committee on exercise, rehabilitation, and prevention. Circulation 2003, 107:1210-1225.

Suskin N, Sheth T, Negassa A, Yusuf S. Relationship of current and past smoking to mortality and morbidity in patients with left ventricular dysfunction. J Am Coll Cardiol 2001, 37:1677-1682.

American Heart Association . Statistics

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