I’m Dr. Sal, a physician and surgeon with over 30 years of experience, and today, we’re tackling a significant topic: cardiovascular disease. Heart disease is the leading cause of death globally, but with the right knowledge and lifestyle adjustments, it’s often preventable. Let’s explore the causes and what you can do to protect your heart and health.
Understanding Cardiovascular Disease: Atherosclerosis and Arteriosclerosis
Cardiovascular disease generally stems from two related conditions:
• Atherosclerosis: a chronic inflammation in the blood vessels leading to plaque buildup from cholesterol and fats, which thickens and narrows arteries.
• Arteriosclerosis: a hardening or stiffening of arteries, reducing their elasticity and flow.
While many believe cardiovascular disease to be hereditary, recent research indicates lifestyle and environmental factors play a much larger role. Given the rising rates of cardiovascular issues today, genetics alone cannot explain this epidemic. So, what factors contribute to this problem, and what can we do to change our course?
Key Risk Factors for Heart Disease
Here are a few major factors that contribute to cardiovascular disease, all of which are, thankfully, modifiable:
1. Diet: A high intake of processed foods, sugars, and trans fats leads to inflammation and insulin resistance. Many fast foods and processed snacks contain high fructose corn syrup and trans fats, which damage the arteries and increase cardiovascular risk.
2. Physical Inactivity: Our bodies are designed to move. A sedentary lifestyle disrupts circulation, promotes weight gain, and increases inflammation, all of which strain the heart.
3. Smoking and Excessive Alcohol: Smoking introduces harmful toxins, damaging the cardiovascular lining and leading to inflammation. Moderate alcohol consumption may be fine, but excessive drinking stresses the heart.
4. Chronic Stress: Continuous stress raises cortisol levels, which, when sustained, can lead to increased blood pressure and arterial inflammation.
Medications and Conventional Treatments: Limitations and Side Effects
Traditional medical treatments for cardiovascular disease often include statins to lower cholesterol, but they come with side effects that may necessitate additional medications. While medications can address certain symptoms, they don’t always address the root causes, like a poor diet or a lack of exercise. Instead, lifestyle changes that promote natural healing can be equally powerful in supporting heart health.
Three Major Causes of Cardiovascular Damage
There are three main factors that accelerate the damage to the arterial system and lead to cardiovascular disease:
1. Chronic Inflammation: Inflammation is often caused by excess body fat. When fat cells become enlarged, they carry higher levels of immune cells, putting the body into a chronic state of low-grade inflammation. This creates a fertile ground for cardiovascular disease and weakens our resistance to infections.
2. Oxidative Stress: This occurs when there’s an imbalance between free radicals (damaging oxygen molecules) and antioxidants. Oxidative stress can lead to cellular damage and, over time, increase the risk of heart disease. Diets high in antioxidants, like berries and leafy greens, along with supplements such as vitamins C, E, and glutathione, can help counter oxidative stress.
3. Immune Dysfunction: When the immune system becomes overactive, it can cause damage to healthy tissues. For instance, immune cells known as macrophages try to clear oxidized LDL particles (a type of “bad” cholesterol), which results in plaque formation within arteries. Over time, these plaques can rupture, leading to blood clots that cause heart attacks or strokes.
Simple Lifestyle Changes for Better Heart Health
So, what can you do to reduce your cardiovascular risk? Here are some effective strategies:
1. Embrace Intermittent Fasting and a Balanced Diet: Intermittent fasting (e.g., fasting for 16 hours) promotes autophagy, which helps the body clean out damaged cells and reduce inflammation. Follow this with a balanced diet, like the paleo diet, which emphasizes lean proteins, vegetables, fruits, and nuts, and minimizes processed foods.
2. Increase Physical Activity: Exercise helps reduce body fat, improves circulation, and boosts heart health. Studies show that 40 minutes of weight training combined with 20 minutes of aerobic activity daily significantly lowers cardiovascular disease risk.
3. Choose Quality Foods and Oils: Be cautious with oils in restaurants as they often contain blends with trans fats. Opt for home-cooked meals using high-quality oils like olive oil or avocado oil, which are much healthier for the heart.
4. Supplement with Antioxidants: Antioxidants like vitamins A, C, and E, as well as alpha-lipoic acid and glutathione, help neutralize oxidative stress. Vitamin D paired with vitamin K can also prevent arterial calcification, supporting better cardiovascular health.
The Power of Home Cooking
The best way to control what goes into your body is to cook at home. By meal-prepping with fresh, whole foods, you reduce reliance on processed, additive-laden foods. Pack healthy snacks, like nuts and fresh fruits, to stay satisfied throughout the day.
Long-Term Weight Management: Losing Fat Wisely
Fad diets and rapid weight loss aren’t sustainable. Aim to lose about 1 to 1.5 pounds of fat per week. Consistent, gradual weight loss is healthier, preserves muscle, and helps maintain energy levels.
Moving Forward: Aligning with God’s Design for Health
In the end, our journey to better heart health is one of alignment—aligning our choices, habits, and lifestyles with God’s natural design for us. With each step, we move closer to wellness, taking control of our health and reducing reliance on medications.
I hope this message resonates with you and inspires you to take steps toward a life of health and purpose. Each blog post is backed by research, helping you align your health with a disciplined, purpose-driven life. Please share your thoughts, leave a review, or reach out with any questions. May this journey bring you closer to the health and vitality God intends for you. I also have an upcoming workshop where we dive into these very topics.
God bless,
Dr. Sal
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