The matter of cholesterol being a leading cause of heart disease has had many loopholes, but only recently, we see more and more data, disproving this myth. After all, the top cholesterol-lowering medications, Lipitor and Zocor, etc make a lot of money, for the drug companies, and perpetuating this cholesterol myth is what rakes in the mega bucks for the multinational, year after year.
No that the story is crumbling we look at the existing facts. So if not cholestrol, then what? What is the culprit of heart disease?
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The biggest culprit is in fact, inflammation and oxidation. Injuries to the vascular wall (triggered by anything from high blood pressure to toxins) cause oxidized LDL particles to take up residence; the immune system sends inflammatory cytokines to the area, eventually resulting in plaque and an increased risk for heart disease. Without the initial inflammation, the arteries would be clear.
In the Lyon Diet-Heart Study , the protocol looked at different diets on heart disease. They took two groups of men who had every risk factor imaginable. All of them had survived a heart attack. They all had high cholesterol. They all smoked. None of them exercised. And they all had high levels of stress.
Half of the men were advised to eat the American Heart Association’s low fat, low cholesterol diet, while the other half were advised to eat a Mediterranean diet high in fish, omega-3s, vegetables, and monounsaturated fats such as olive oil.
In the end, the fat rich diet (Mediterranean) showed a massive reduction in fatal heart attacks of up to 70%. While their cholesterol levels were still high in the subjects on the Mediterranean diet, they weren’t dying from heart attacks.
And that’s just one of many trials. Folks have been banging on cholesterol for so long, they’ve ignored the real causes of heart disease: inflammation, oxidation, stress, and sugar. If you can eliminate these from the diet eg. refined sugars etc, you are well on your way to being heart disease free.
Here are some measures to take:
1.Eat an Anti-Inflammatory Diet
The plant kingdom is loaded with natural anti-inflammatories. Berries, apples, onions, and cherries are outstanding examples. Wild salmon contains anti-inflammatory omega-3s as well as astaxanthin, a powerful antioxidant. Add green tea, pomegranate juice, and dark chocolate to the list and you are well on the way to protecting your heart from heart disease..
2.Cut back on Inflammatory Foods
Stop taking refined sugars! Sugar contributes to heart disease by creating molecules known as AGEs (advanced glycosylated end-products) that promote inflammation in the artery walls. And omega-6 fats, while necessary for overall health, are pro-inflammatory, and we consume far too much of them. Refined vegetable oils (like soybean and corn oil) are loaded with omega-6s. Switch to olive oil for cooking, and be sure to balance your omega-6 intake with omega-3-rich fish oil and flaxseed oil. Grains particularly wheat can also be highly inflammatory for some.
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3.Take supplements
Omega-3 fatty acids should be part of any heart-healthy supplement regimen. Also antioxidants such as vitamin C. Coenzyme Q10 is fuel for the heart, and it’s also depleted by cholesterol lowering medications, so if you’re on one of those, it’s doubly important to supplement with CoQ10.
4.Manage Stress
Stress hormones create inflammatory events. They also raise blood pressure, which in turn contributes to vascular injury. Lowering stress levels is a critical part of any heart health program. Whether you choose meditation, aerobic exercise or yoga, it’s important to find some time each day for relaxation.
5.Exercise
There’s probably no better thing you can do for your heart. Even brisk walking for 30—45 minutes at least 5 times a week can considerably reduce your risk for heart disease.
6.Reduce Alcohol
A drink a day is cardio-protective, but not more than that. If you don’t drink, now is not the time to start!
7.Don’t smoke
If you want to significantly reduce your risk of dying from heart disease, not to mention cancer, throw away those cigarettes asap!
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