By – Eve Pierce

Heart disease is a huge concern in the US at present. On average, 600,000 people per year die in this country as a result or to put it more starkly, 1 in 4 per annum; a quarter of the country’s annual deaths.

healthy-heartIt is America’s most significant killer and incidences of the condition are on the rise. But, for many, the facts of heart disease are shrouded in mystery. What exactly causes it? Is there any way it can it be avoided? Are the causes obvious, or are there causes that are lesser known?

And most importantly; what can be done in terms of lifestyle and dietary change, to ensure that the illness is avoided? For those seeking to promote longevity in their lives, it is vital to address these issues, in order to maintain a healthy heart and to live a long and fulfilling life.

What is Heart Disease?

Considering how often the phrase is used in society, it is often one of the most misunderstood medical terms. Heart disease does not simply refer to heart attack (though coronary disease still remains the most common; killing on average, 385,000 people per annum).

It can refer to a whole range of conditions affecting the heart, including heart rhythm problems and infections. Alarmingly, few Americans are aware of the symptoms; which is a contributing factor to the high rate of death among sufferers. Symptoms include:

  •     Shortness of breath.
  •     Pain in the upper body, particularly in the arms, neck, back or upper stomach.
  •     Cold sweats, dizziness or nausea.
  •     Chest pain.

It is a good idea to be aware of the symptoms, but a far better idea is to be aware of the preventative measures that can be taken to ensure that heart disease never occurs.

Causes of Heart Disease

As might be expected, major contributory factors are diet and lifestyle. A major cause of heart disease has been attributed to foods that are high in polyunsaturated oils and processed carbohydrates; foods which are still sadly all too prevalent in the US. In addition to this, food that is high in processed salt content, and trans fats are considered to be large contributors to heart disease.

Exercise (or lack of) is also a considerable factor, as is smoking. However, there are some lesser known and rarer causes; such as spasms of the arteries caused by certain drugs and medications, trauma to the chest and even other diseases, such as Kawasaki disease.

Recent research has also uncovered other interesting suggestions of lesser known causes, such as the link between cardiovascular disease and baldness in males. However, all experts agree that, with appropriate adjustments to lifestyle and eating habits, heart disease can be avoided by a significant proportion of the US population.

How to Avoid Heart Disease and Promote Longevity

When making lifestyle changes, sometimes it can be difficult to know where to start. When making plans to change your way of living to avoid heart disease, an excellent place to start is with diet. Avoid fried foods and anything that contains trans fats. Start cutting down on processed table salt, which can cause problems for those people with elevated blood pressure

Avoid adding unnecessary amounts of salt to your cooking and avoid eating heavily salted products, such as potato chips and fries. When considering introducing exercise into your life, aim for little and often, at the start, rather than less frequently but more intensively. When you become more fit, you can increase the intensity of your exercise as appropriate.

Experts recommend taking a brisk walk for ten minutes, three times a day; at least five days of the week. Sometimes, introducing this can be as simple as opting to walk to the local store rather than drive there; or choosing to walk the dog three times a day, rather than once. If you are a smoker, try quitting (smokefree.gov has great tips to get you started) and it is also advised to cut down on alcoholic intake.

Healthy Heart; Happy Head

Focus on developing a positive attitude when changing your lifestyle for the better. For those who are used to viewing exercise as unpleasant and fast food and candy as a ‘treat’, having the willpower to make the changes can be tough. Rather than focusing on what you’re missing, think forwards and visualize where you want to be in the future; fit, healthy and heart disease free.

Lowering triglycerides can significantly improve heart health! Your body is an totally integrated system. Knowing the cause of high triglycerides and learning how to reduce your levels will decease your risk of heart disease.

lowering triglyceridesWhile cholesterol is most often blamed for heart disease, recent scientific evidence does not support the theory that cholesterol causes cardiovascular disease. Fully half of all heart attacks occur in patients who have what are considered normal cholesterol levels. The evidence more strongly points toward triglycerides.

Triglycerides are a major factor in heart disease. An estimate two thirds of heart disease cases are at least partly a result of abnormal triglyceride levels.

There are two types of high triglycerides:

  • Familial (genetic) – usually over 400mg/dl this is not
    thought to be a cause of heart disease
  • Insulin resistant – usually 150-400mg/dl this is dangerous,
    associated with pre-diabetes and increased risk of heart disease

What are triglycerides and why are they important?

Triglycerides are lipids that are made from fats or carbohydrates you eat and are stored in the body. The higher their levels, the greater your risk for heart disease, which is why lowering triglycerides is so critical for your cardiovascular health.

Here is why elevated triglycerides are dangerous, and why lowering triglycerides is so important.

  • They are deposited in various organs including the heart
  • They can alter gene expression and increases heart disease
  • They can cause insulin resistance leading to diabetes
  • They can accumulate on artery walls causing plaque buildup
  • They thicken blood causing strokes and other circulatory
    problems
  • They contribute to abdominal obesity

What is a normal triglyceride level?

Before you go about lowering triglycerides, you need to check your levels to get a baseline so that you can tell how effective your efforts to lower them are!

The guidelines of the American Heart Association recommend that a normal triglyceride level is under 149 mg/dl.

However the Life Extension Foundation recommends an even lower level of 80-100 mg/dl measured in a fasting state.

The “fasting state” is when you have not eaten for at least 12 hours.

Unlike cholesterol, you really don’t have to worry about triglycerides going too low, so lowering triglycerides will have positive benefits for your health.  Doing the right things will bring the levels down naturally, to what is optimal for you.

Cause of high triglycerides

Just what causes these levels to become too high?

There are several factors:

  • Eating carbohydrates that raise your blood sugar rapidly
  • Problems with carbohydrate metabolism
  • Heavy drinking
  • Insulin resistance (poor insulin sensitivity)
  • A diet that consists of over 60% carbohydrate
  • Smoking
  • Lack of exercise – low physical activity
  • Obesity
  • Metabolic Syndrome
  • Kidney disease
  • Certain prescription medications (estrogen, birth control pills, tamoxifen, steroids, beta-blockers, and diuretics)

Lowering triglycerides

Lowering triglycerides really comes down to two things, restricting sugars, and getting regular exercise. Of course there is more to it than that, but those are the two most effective things.

Most people eat too many refined carbohydrates, and that is the cause of high triglycerides.

A “low glycemic diet” high in fiber will help in lowering triglycerides. This is because fiber slows down the entry of sugars into the bloodstream. Rapid entry of sugar into the bloodstream causes insulin to rise, and this promotes inflammation which in turn causes triglyceride levels to go up!

Nutritional supplements such as circumin, and green coffee extract, can also help by lowering inflammation, and helping the body manage blood sugar levels more efficiently.

Exercise also helps in lowering triglycerides  because it increases insulin sensitivity, maintains lean muscle, and mobilizes fatty acids to be burned for energy.

Below are some short simple steps for lowering triglycerides:

  • Limit your carbohydrates to mostly fresh vegetables – go easy on fruits
  • Eat what is known as a low glycemic diet
  • Avoid over consuming grains, and eating sweets
  • Eat lean proteins
  • Use nutritional supplements as you need them
  • Get some kind of brisk exercise each day

That’s pretty much it! Lowering triglycerides willboost heart health and improve the health of your entire cardiovascular system.  It’s probably the best things you can do to put yourself on a path to better health!