Nutrition and lowering cholesterol: heart disease prevention

Each year thousands of Americans are affected by heart disease, which, in many cases, is preventable. The heart is the most important organ of the body and heart disease occurs when the blood supply to the heart is diminished or blocked. There are several important, controllable factors that contribute to this situation and these can be avoided with lifestyle changes.

The very first factor is diet. Western diets consist of foods that are high in saturated fats. Saturated fats are found in animal products such as, whole milk, meat, eggs, butter, and cheese. When these fats are consumed they increase cholesterol levels, which in turn increases the risk of heart disease. Replace saturated fats with small quantities of monounsaturated fats and polyunsaturated fats. These fats are found in olive oil and other plant and fish oils. They may actually lower cholesterol levels in our bodies. Avoid fat from animal sources and hydrogenated oils such as margarine. Cook sparingly with oils and bake or broil instead of frying.

Processed foods are also usually high in fat, calories, artificial flavorings, and sugar. Processed foods contain very little fiber, which is essential for binding cholesterol in the digestive tract. Consuming large quantities of refined foods also results in obesity and constipation. This puts a strain on the heart. Fiber keeps the digestive tract clean and eliminates cholesterol-forming substances. It would therefore, be beneficial to avoid white flour products, pastries, and junk food. Eat large quantities of whole grains, fruits, and vegetables. Starchy vegetables, i.e., potato, corn, beans, and leafy green vegetables have a high fiber content. Salt should be used sparingly in order to keep blood pressure levels low. Drink 6-8 glasses of water daily. Water cleanses, bathes and moisturizes our bodies both internally and externally. It also transports nutrients to the cells.

Another factor that contributes to heart disease is a sedentary lifestyle. Physical activity is a key element in the prevention of cardiovascular disease. The heart benefits from vigorous activity, which significantly reduces blood cholesterol levels. Exercise does not imply that everyone has to be an athlete. Exercise can be as simple as choosing to walk to the corner store instead of driving, raking leaves, or gardening. Choose some type of exercise that appeals to you and can be easily incorporated into your daily routine. Start slowly and increase the duration and frequency according to your body’s daily capability. Consult your physician before beginning any exercise program.

Stress also affects the cardiovascular system. In our fast paced society there is an urgent need to make a determined effort to slow down and learn to relax. Chronic stress makes the heart work faster and harder while elevating blood pressure levels. Stress hormones trigger a chain reaction that may place added stress on the heart vessels. Strive to eradicate whatever might be causing stress in your life. Designate time for relaxing your body and spirit. This could include activities such as prayer and Bible reading, painting, playing with your kids, etc.

Herbs can also be used to help prevent and aid in the treatment of heart disease. Hawthorn herb has been used in Asia and Europe for centuries as a heart tonic. It can be used alone or in combination with other herbs to both treat and prevent heart disease. Garlic, which contains a sulfur-containing oil, has been known to be helpful in improving cholesterol levels. Garlic can be taken as a supplement in tablet or capsule form. Ginkgo biloba increases arterial blood flow and has a positive effect on the vascular system. Since herbs can be as potent as drugs, you should consult a trained herbalist and your doctor before taking them.

Smoking is another controllable factor that affects the condition of your heart. Cigarette smoke contains highly toxic substances including nicotine, which is the primary active ingredient. Nicotine increases your blood pressure, which in turn makes the heart pump faster and the arteries work harder as they drive blood through your blood vessels. Nicotine and the other toxic substances found in cigarette smoke contribute to an increase of fat and cholesterol in the blood stream, which form plaque on artery walls.

Preventing heart disease by making lifestyle changes means breaking old habits and making a lifelong commitment toward improving your health. It takes time and effort but you will be rewarded with the satisfaction of having clean arteries, a healthier body and increased longevity.