Terry Talks Nutrition: Heart Disease

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Vivien May
5 years ago
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1 Terry Talks Nutrition: Heart Disease

2 America s #1 Killer Did you know that heart disease (high blood pressure, heart failure and stroke) is the leading cause of death for Americans? Heart disease kills more people than the next five leading causes of death combined! #2 cancer #3 influenza #4 lung disease (COPD) #5 accidents #6 diabetes 25% (1 in 4) of deaths in the United States are due to heart disease!

3 Children Have Heart Disease Too! Key risk factors for heart disease are increasingly found in children Obesity(over 30% of kids are overweight or obese) High blood pressure (hospital stays for children with high blood pressure have doubled in the last 10 years) Diabetes(rate of type 2 diabetes in kids has increased 20% in the last 10 years) Smoking(Every day, almost 3,900 children under 18 years of age try their first cigarette, and more than 950 of them will become new, regular daily smokers. Half of them will ultimately die from their habit. )

4 How do you NOT die of heart disease? You MUST get the extra pounds off. A recent study found that for every 8 lbincrease in BMI (body mass index) the risk of heart disease goes up 25% You MUST cut the sugar out of your diet. the average American consumes close to 200 lbsof sugar a year Regular sugar spikes (high glycemic index foods) can lead to oxidative stress, inflammation, and damage to the veins and arteries Heart Disease You MUST get your blood pressure under control, protect against oxidative damage, and reduce inflammation.

5 Get Moving Turn off the screens Each 2 hour daily increase in TV watching can increase risk of obesity and diabetes (directly related to heart disease) by 10-20% Try just walking An extra 2,000 steps a day can stop weight gain (most adults gain 1-3 lbsa year) Extreme effort is not necessary In fact, endurance training (marathons) can actually damage heart tissue and scar the heart; marathon runners have 3 times the amount of heart scarring than average athletes

6 A Simple Exercise Program Go to TerryTalksNutrition.com and click on Terry s Exercise Plan (or TerryTalksNutrition.com/terrys-exercise-plan) Short burst exercise I recommend using kettlebells for less than 20 minutes, 3-4 times a week can lead to amazing results

7 Cut the Sugar Most Americans get more than 50% of their daily calories from carbohydrates Excess sugar consumption (high glycemic index foods) causes inflammation, diabetes and heart disase For a healthy eating plan go to TerryTalksNutrition.com and click on Terry s Traditional Diet on the left side of the screen I recommend the Paleolithic Diet

8 Beat the Silent Killer A person with pre-hypertension (slightly elevated but not high enough to be considered hypertension ) is three times more likely to have a heart attack than a person with normal blood pressure The best thing you can do to reduce blood pressure is lose weight While you are taking the pounds off, supplements can help

9 Lower blood pressure, naturally Eat blueberries Long-term studies have shown that eating blueberries reduces risk of heart disease Almost 10% reduction in risk of high blood pressure noted on one study NOTE: if buying frozen berries make sure no additional sweeteners have been added Olive leaf and Hibiscus Olive leaf is a vasodilator: causes blood vessels to relax so that blood can pass through more easily Hibiscus is a natural ACE inhibitor (angiotensin-converting enzyme); stops the enzyme which causes blood vessels to contract and blood pressure to increase Potassium In women with high blood pressure, those who consumed plenty of potassium cut their risk of a stroke by almost 40%

10 Free Radicals and Oxidative Stress Unstable atoms free radicals damage blood vessels and cause inflammation and plaque buildup, which leads to high blood pressure and heart attacks Free radicals are naturally created by the body as a part of being a living system, and we have natural antioxidants to neutralize them HOWEVER, our modern lifestyle means we create more free radicals than our body can neutralize Food additives, pesticides, pollution and stress

11 Fighting Free Radicals Colorful fruits and vegetables contain nature s antioxidants anthocyanins, flavonoids Bright colors signal high antioxidant activity Blueberries, cherries, carrots, grapes, oranges, broccoli, etc Amla, or Indian Gooseberry, is also a powerful antioxidant Prevents oxidation of LDL cholesterol Oxidized LDL can stick in the lining of the artery wall This attracts inflammatory cells, more cholesterol particles, calcium, and other debris As these cells clump together, they form a plaque This slows blood flow If a blood clot forms on the plaque and then breaks off, causes a heart attack or stroke

12 Inflammation the root cause of chronic disease Inflammation is a normal and necessary response when our body is damaged HOWEVER, chronic inflammation that lasts without resolving is not natural Chronic inflammation is a disease and leads to other serious problems: cancer, Alzheimer s disease, heart disease and more The most common response to inflammation? Pop an OTC anti-inflammatory (Ibuprofen or other NSAID)

13 Did you know? Using NSAIDS (non-steroidal anti-inflammatory drugs) after a heart attack increases your risk of death and/or another heart attack by as much as 55%! If used for even one week, that risk is as much as 45%. Yet these drugs are as common as candy, and can be bought over the counter, which gives people the false sense of security that they are totally safe to use. The most widely used NSAID is ibuprofen (some brand names are Advil and Motrin). Others in this class are Naprosyn (also an OTC) and prescription drugs like diclofenacand celecoxib(one brand is Celebrex).

14 Curcumin and Omega-3s Natural Inflammation Fighters Curcumin is better than prescription drugs at preventing inflammation and plaque build-up As effective as lovastatin at reducing triglyceride levels High triglyceride levels can nearly triple your risk of heart attack Like amla, prevents LDL cholesterol from oxidizing Increases good HDL levels in one study, increased HDL by 29% Omega fatty acids have natural anti-inflammatory activity Particularly good at lowering triglyceride levels Help reduce the inflammation associated with plaque buildup In one study of people who had heart disease, omega-3 fatty acids reduced mortality (deaths) by 10%

15 Action Plan for a Healthy Heart It isn t that hard to help your heart even small efforts can have a big result Try for a brisk 15 minute walk every day, and increase your distance as you get more fit Dump the sugar, as much as you can Fill up on healthy berries, almonds, and good proteins Get your blood pressure down, neutralize free radicals, and end the inflammation Look for quality supplements: olive leaf and hibiscus, curcumin, omega-3 fatty acids

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