Here’s To Your Heart!           

The heart, blood and blood vessels make up our circulatory systems. Most of us take for granted the work our hearts perform daily. The heart must beat one hundred thousand times daily to meet the energy demands placed upon it by our bodies. The blood’s oxygen and nutrients arrive to our cells by an intricate network of blood vessels. The heart pumps the blood through this complicated system that makes up our circulatory system. Our blood carries carbon dioxide and other waste away from our bodies. Hormones which regulate critical processes are carried by the blood. Infections are fought off by antibodies our bodies manufacturer carried as needed through our blood stream. We have approximately sixty thousand miles of veins, capillaries, and arteries in our circulatory system. We are fearfully and wonderfully made. How can we best protect out circulatory systems?

Can a low-fat diet prevent disease of the circulatory system? Many studies have shown that not only it may prevent it, but it may also reverse this disease. The most well known study was done by Dean Ornish, M.D. The Journal of American Medical Association published Dr. Ornish’s study of twenty three patients. Each patient had serious heart disease. After one year of exercise, stress reduction and a very low-fat diet there was a ninety one percent reduction of symptoms. The cholesterol blockages were amazingly reversed. This program can be difficult to follow however due to its strict requirements.

Diet certainly seems to be important, but must it be as extreme as this study? It has been shown certain foods may play an important role in preventing circulatory diseases. The old adage “an apple a day” has certainly proven to be true. Consuming grapes and apples and drinking apple and grape juice have been shown by research to reduce the risk of heart problems. An article found in The Journal of Medicinal Food showed that compounds found in apple juice and apples are powerful antioxidants known to slow oxidation of LDL’s. It is said to work much like the effects of drinking red wine. Diane Hyson RD says, “Previous studies have shown that eating fruits and vegetables is associated with a reduced risk of coronary artery disease. But this report shows the potential benefits of active compounds in apple juice and apples.”

Hyson further noted that results were seen by drinking twelve ounces of apple juice daily, in only six weeks. The American Journal of Clinical Nutrition published research proving that over a twenty year period the risk of heart attacks and strokes were lower in people who consumed at least three servings of vegetables and fruits daily. The fiber found in these foods may be beneficial to lowering cholesterol as well. These small changes may have a potential benefit for a healthier cardiovascular system in a small amount of time.

Other foods have proven to be effective in keeping our circulatory systems running in top performance. Essential fatty acids found in flax and fish oil may protect our circulatory systems. The American Heart Association endorses omega-3 fatty acids from fish as protection for the heart. A report done in September of 2002 by Penny Kris-Etherton, PhD, RD states, “Omega-3 fatty acids are not just good fats; they affect heart health in positive ways.” Salmon, lake trout, mackerel, herring, sardines and albacore tuna are rich sources of these omega-3 fatty acids. Flaxseed is a very complete fatty acid supplement and food. It is full of soluble and insoluble fiber. Flaxseed is also a high quality protein. The lignans found in flaxseed bind to cholesterol and carry it out of our bodies. Flax seed must be ground and eaten raw as it cannot be heated. Its properties are ruined with heat. The oil or ground flax may be used as well on cereals and vegetables after they are cooked.

Exercise is a must for good circulation. Exercise gets the oxygen to all the parts of the body where it is needed. Regular physical exercise benefit’s the heart in many ways. The heart muscle is strengthened. The flow of blood is improved. The HDL cholesterol, known as the “good” cholesterol is raised. Dr,. Julian Whitaker reports, “A long term study was done at Harvard with over ten thousand men who performed vigorous moderate exercise. Forty one percent experienced lower risk of heart disease."

Walking would be the exercise of choice. A study done to compare walking with more strenuous exercise proved that women over age fifty who walked two and one half hours per week lowered their risk of heart disease as much as those who exercised to exhaustion. This NEJM research in 2002 showed that the chances of heart attacks and strokes were lowered by about one-third. Speed and consistency were equally important.

When thinking of the benefits of exercise, let’s not forget our children. The University of North Carolina at Chapel Hill reported in the Journal of Adolescent Health in August of 2002 that just getting children to exercise a little daily can make a big difference. By having the children exercise from twelve to twenty minutes daily, the blood pressure and body fat dropped in less than two months. Dr. Robert G. McMurray,PhD, a professor of exercise and sport science says, “Having children participate in vigorous exercise programs while learning about the benefits of proper nutrition and exercise reduces their chances of ultimately developing Type 2 diabetes and other health problems associated with inactivity and being overweight.”

Dr. McMurray and his colleagues did a study of eleven hundred fourteen-year-olds. As reported in Energy Times magazine, the blood pressure of these children became normal as they learned about good nutrition and proper exercise. We must teach the children about good health through feeding them properly and making sure they get exercise daily.

I have more to say on this subject and will continue this heart report next month. Of course I am merely bringing you this information I have gathered and do not diagnose, prescribe or recommend you make any changes without first consulting your health care provider.

Until next time I am wishing for you the best of health. You may reach me at littleherbshoppe@hotmail.com