A revealing discovery was made In the middle of the seventeenth century. An Englishman named Harvey discovered that the job of the heart is to pump the blood throughout the body, almost in a continuous circle - carrying food and other substances to all the cells, muscles, bones and skin.  Indeed, the heart is an intricate and capable machine, composed almost entirely of muscle. 

As the heart is basically a muscle, its strength can be greatly increased with regular exercise and physical activity. One example is a study from the Journal of the American Medical Association where researchers followed the exercise activity of 10,224 men and 3,120 women for eight years. The interesting thing they learned is that higher levels of physical fitness can prolong people’s lives overall, mostly due to lowered rates of cardiovascular (heart) disease and cancer (1). Another study found that lack of physical activity is a definite risk factor for the development of heart disease (2).

Brisk walking is an excellent choice of exercise (one of the best), and so is stair-climbing, calisthenics, jogging, bicycling, swimming and various team sports. These are all very beneficial when done regularly. If you’re just beginning an exercise program, take it slowly at first and build it up gradually. Be sure to include some training for your arms, as the heart rate and blood pressure response during arm exercise is even higher than with leg exercise (3).

There are some unique heart-loving foods and supplements that have proven themselves winners for increasing the health of the heart and blood vessels. These include fish, fish oil capsules, garlic, Vitamin E, Vitamin C, Co-enzyme Q10 and soy protein.  Eating fish and/or taking fish oil supplements is a good source of omega-3 fatty acids. Omega-3 is a special type of fat that he body cannot make by itself and is as vital to the health as vitamins.  In the Netherlands, eating a mere one ounce of fish daily was associated with 50% fewer deaths from coronary heart disease -- in other words, it cut the risk in half (4).  In another study done in the UK, fish oil greatly improved the function of small arteries in patients with excess cholesterol in their blood (5).

Cholesterol is not an entirely bad thing -- In fact, it is vital for the health of the body. The body uses it as the basis for making adrenal hormones, sex hormones, cell membranes, and vitamin D. The problem occurs when cholesterol accumulates in the veins and arteries to high levels and begins to clog them. The main source of this is eating too much high-fat meat and dairy. Garlic is a favorite plant for lowering cholesterol. It also inhibits blood clotting and reduces blood pressure (Preventive Medicine, 1987, vol. 16).  The best way to benefit from garlic is to eat it raw or cooked on a frequent basis.  It is also beneficial in supplement form.

Vitamin E and C are powerful antioxidant vitamins. An “anti” oxidant is a compound that protects tissues from the damage caused by oxygen when it acts to produce free radicals.  Free radicals are molecules that have lost one of their electrons and become highly unbalanced.  In order to obtain the missing electron, they attack other molecules and modify their chemical structure.  This can create a chain reaction that in essence, causes our bodies to rust from the inside out.  Free radicals play a primary role in the aging process and contribute to degenerative diseases such as heart disease and cancer. Vitamins C and E are two of the most effective antioxidants.

One study of 11,178 people, aged 67 to 105 years old, found very good results from combining vitamins E and C. (6) Those who were taking vitamin E supplements at the beginning of the study had a 34% lower risk of death from heart disease than those who were not. The combination of vitamins E and C together created a total risk reduction of 53%.

Coenzyme Q10 is another uniquely potent antioxidant. It is also known as ubiquinone. It comes from "ubiquitous" which means "found everywhere" as it is found in every cell in the body.  CoQ10 was first used by the Japanese to strengthen the heart muscle.  Heart patients who have supplemented with CoQ10 have had positive results, particularly in protecting the heart from insufficient blood flow. In one study, treatment with Q10 four times a day for four weeks reduced the frequency of angina attacks (heart pain) by 53 percent and also increased the patient's exercise tolerance -- all without any side effects (American Journal of Cardiology, 1985, vol. 56).

Soy protein has a wonderful protective effect on the heart and cardiovascular system. In October of 1999, the Food & Drug Administration authorized the use of health claims about the role of soy protein in reducing the risk of coronary heart disease.  According to the FDA, 25 grams of soy protein daily in the diet is needed to show a significant cholesterol lowering effect (7).   Soy can be eaten in many forms, including soy milk, soy yogurt, soy nuts, soy burgers, tofu cakes, soy nuts, soy protein powder, and in soy supplements.

Keep your heart happily humming along by doing a variety of enjoyable exercises and adding some heart-loving foods and supplements to your diet.

REFERENCES:

1. Blair SN, Kohl HW III, Paffenbarger RS Jr, Clark DG, Cooper KH, Gibbons LW. Physical fitness and all-cause mortality: a prospective study of healthy men and women. JAMA.. 1989;262:2395-2401

2. Powell KE, Thompson PD, Caspersen CJ, Kendrick JS. Physical activity and the incidence of coronary heart disease. Annu Rev Public Health.. 1987;8:253-287

3. Franklin BA, Vander L, Wrisley D, Rubenfire M. Aerobic requirements of arm ergometry: implications for exercise testing and training. Phys Sports Med

4 Kromhout D, Bosschieter EB, de Lezenne Coulander C. The inverse relation between fish consumption and 20-year mortality from coronary heart disease. N Engl J Med 1985;312:1205-9

5. Grahame K. Goode, MB "Dietary Supplementation With Marine Fish Oil Improves In Vitro Small Artery Endothelial Function in Hypercholesterolemic Patients" (Circulation. 1997;96:2802-2807.

6. Stampfer M, et al. Vitamin E consumption and the risk of coronary heart disease in women. N Engl J Med. 1993;328:1444-1449.

7. FDA Talk Paper, Oct. 20, 1999 "FDA Approves New Health Claim for Soy Protein and Coronary Heart Disease”.

Home Page II Free Newsletter II Womens Health II Mens Health II Health for Everyone II Nutrition Dictionary II A History of Nutrition II Sleep Remedy II About Us-Contact Us II Privacy Policy II Insomnia Remedy

Nutrition Breakthroughs
Glendale, CA. 91201
Info@NutritionBreakthroughs.com
 (818) 913-4308
Copyright 2001-2010
Nutrition Breakthroughs

These statements have not been evaluated by the Food and Drug Administration.  The nutrients and products discussed here are not intended to diagnose, treat, cure, or prevent any disease.  Site last updated 7/16//10.