Modern forms of transportation and desk jobs have encouraged people to become less active and more sedentary. Pressures of work, family, finances, traffic, and other physical, mental and emotional demands have induced stress and stress-related disorders. Processed, refined and fast fatty foods have also contributed to excess weight and obesity. All these factors ultimately lead to physical and mental decline, heart disease, stroke, cancer, diabetes, autoimmune disorders and early aging and death. Such unhealthy lifestyles are designed to produce a disease-prone society. The good news for you and me is that most of these medical conditions including heart and cardiovascular dysfunctions can be easily prevented.
It is definitely not normal to succumb to heart disease or die from it. Unfortunately due to fat-rich diets and unhealthy lifestyle habits, the problem seems to start as early as the age of 20 and goes undiagnosed until it surfaces decades later with signs of fat deposits in the arteries or massive heart attacks, requiring heart surgery or transplant. Such conditions were virtually unknown a hundred years ago when fatty and unhealthy food was not so abundant. Hence, rather than blaming your inherited genes, look for the actual underlying causes, which most probably are a fatty diet, a sedentary lifestyle and prolonged stress that usually leads to heart disorders and other health problems.
A normal heart pumps oxygen-rich blood through blood vessels and arteries to all parts of the body. Apart from oxygen, the blood carries other nutrients to all body cells and receives waste products in exchange to be eliminated through the lungs and as urine through the kidneys. Over the years, fat deposits (low-density lipoprotein or LDL) form in the lining of arteries, leading to thickened blood, clots, plaque and blockage. This build-up contributes to the hardening of arteries, angina (chest pains) or a heart attack (myocardial infarction) depriving the heart muscle of oxygen and vital nutrients.
Constricted vessels and hardened arteries lead to another heart-related problem — hardening and blockage of the arteries, which makes them lose their elasticity, requiring bypass surgery. This can happen with fat-deposit build-up, age or vitamin C deficiency. The latter is required for the body to make collagen, the material that keeps cells pasted together and the skin and arteries supple. With hardened arteries and thickened blood, the pressure in the arteries rises above its normal reading of 120/80, which also leads to angina, heart attack or stroke.
To prevent such drastic consequences, sodium intake should be lowered while raising calcium, magnesium, and potassium to decrease pressure. To prevent the risk of heart attack, modern medicine prescribes aspirin when vitamin E and omega-3 fish oils can be just as effective and much safer as natural blood thinners.
To combat LDL, high-density lipoprotein (HDL) level should be raised in the blood to sweep away LDL. To achieve the optimal ratio, HDL should be at least one part to three parts of the desired total cholesterol of 190-210 mg. The right balance of cholesterol can be realized with a diet rich in antioxidants, minerals and vitamins, especially niacin (vitamin B3), omega-3 oils, extra virgin olive oil, a good source of monounsaturated fat and fibers which are effective at raising HDL levels.
It is important not only to minimize saturated trans fats but also include essential fats. These good fats prevent the oxidation of cells and raise HDL in the blood, lowering risk of heart and cardiovascular disorders. Aerobic exercising and regular activity are key to maintaining health and preventing disease. A half hour of daily brisk walking, jogging, running, swimming, or cycling improves the heart rate, circulation, cholesterol and hormone levels, blood pressure, memory, oxygen level, energy, mood, and well-being.
And remember to check your blood pressure and cholesterol levels periodically to control imbalances. It is important to inform yourself about your health conditions as well as your body needs.
— (Mariam Alireza is a holistic science specialist. Send comments to [email protected].)
