Endothelial Function Assessment Vendys Endopat on Breakfast TV Calgary

Endothelial Function Assessment Vendys Endopat on Breakfast TV Calgary

Heart Stent: When should I get one?

Heart Stent: When should I get one?

How to Lower your Blood Pressure Naturally

How to Lower your High Blood Pressure Naturally

How to Lower your Blood Pressure Naturally video:

Having high blood pressure is a serious condition. Yes medications can work very well. However I think medications are great early on in the process. It comes a point when you should start to implement some lifestyle changes to control hypertension, and lower your blood pressure naturally.

 

There are many supplements out there on the market to lower your blood pressure naturally. I am a big fan of doing this with finding things in your grocery store and implementing some heart healthy habits.

 

There are some foods that you should avoid if you are wishing to lower your blood pressure. We know the foods that we should stay away from which is considered junk and fast food. Yes salt can be your enemy, so stay away from the salt. I always talk about staying away from foods that is boxed or packaged that can last months in your pantry. This can include the chips, pretzels, crackers, canned soups and mixes. Some meats may have higher salt content such as sausages, and processed meats. Any meal that is instantly prepared such as microwave meals can increase your blood pressure.   Alcohol can increase blood pressure. My biggest suggestion is to stay away from foods that advertise to you because I never see the fruits and veggies advertise to you.

 

I had a good interview with Dr. Kennedy with his new book “The Heart Health Bible”. In his book, he managed to find the following foods and nutrients that can lower your blood pressure; I am going to list some that I strongly agree with. If you are interested in my talk on how to lower your blood pressure it is included in our heart health DVD program.

 

Here are some lists of food that show that you can lower your blood pressure.

Fruits and Berries to Lower Your Blood Pressure:

  •  Bananas
  • Blueberries
  • Prunes
  • Raisins
  • Raspberries
  • Strawberries
  • Watermelon

 

Nuts, Seeds and Oils to Lower Your Blood Pressure:

  •   Almonds
  • Olive Oil
  • Unsalted Sunflower Seeds

Whole Grain & High Fiber Cereals to Lower Blood Pressure

I am not a big fan of cereals and boxed items; however oatmeal and flax have shown to have some nutrients to help lower blood pressure.

   Vegetables to Lower Your Blood Pressure:

  •   Baked Potatoes (Purple)
  • Beets
  • Beet Juice
  • Cabbage
  • Carrots
  • Lettuce
  • Onions
  • Spinach

 

Beans to Lower your Blood Pressure:

  •   Black
  • Kidney
  • Lima
  • Navy
  • Pinto
  • Soy White

Fishes to Lower Blood Pressure:

Halibut has shown to be beneficial in lowering blood pressure.

Spices, Herbs and Teas to Lower Blood Pressure:

  •   Cardamom
  • Cinnamon
  • Garlic
  • Hawthorn
  • Oregano
  • Hibiscus
  • Hibiscus
  • Dark Chocolate from seed of the cocoa tree

 

I hope you found the information valuable to lower your blood pressure naturally. We wish you lots of success in lowering your blood pressure.

 

To your heart health success,

 

 

If you would like more information on how to lower your blood pressure be sure to obtain our sought after heart health DVD program where we will cover everything to lower your blood pressure and a lot more. 

Read to our PDF:

How to Lower your Blood Pressure Naturally

 

How to lower small LDL particles

How to lower Small LDL Particles

Many people who have been told they high cholesterol have been told that they have high LDL cholesterol. LDL cholesterol is considered the bad cholesterol, however, not all bad cholesterol is bad. Because you may have high LDL cholesterol does not mean that you should go right away on a cholesterol lowering drug. And just because you have normal cholesterol does not mean that you are out of the woods in terms of your risk of heart disease. Over 50 % of people with normal cholesterol end up with cardiovascular disease.

There is a good portion to your LDL Cholesterol

There is also a bad portion to your LDL Cholesterol

I explain it well in this video.

So the idea is to determine if you have larger fluffy LDL particle cholesterol (like the tennis balls) or small dense LDL cholesterol particles (Golf balls).

If you find out that you have too many golf ball particles (Small LDL particles) how do you lower them?

Here is How You Lower Small LDL Particle Cholesterol

  1.   Exercise. It is simply your magic pill and prevents the small LDL particl cholesterol from being broken down (oxidized)

  2.  Low Carbohydrates. There may be a lot of debate with this but the fact is if food turns to glucose in your body quickly it can turn into fat.

    Sugar is no good.

    Carbohydrates that raise blood sugar quickly are no good.

    Processed food is no good.

    Boxes that tell you that they are health are no good. Even if they are endorsed by some heart health organization.

  3.  Increase Fiber intake.

  4.  Have lots of water.

  5.  Decrease waist girth.  This will happen with #1 and #2.

  6.  Get adequate sleep. As this is where the changes take place.

  7.  Keep stress controlled. Stress increases your blood sugar and this does not help our arteries or LDL cholesterol.

  8.  Fats. Yes fat is good for you. Avocados, Butters (almond, and organic butter),  Omega 3 fats- Found in fish, sardines, nuts, flax seeds (not found in breads), tofu, and soy beans,

  9.  Green Leafy vegetables. Yes mom was right!

  10.  Niacin. Niacin can reduce inflammation and decrease those small LDL particles.

There are a variety of supplements and herbs out there one that may be considered to lower inflammation. We have seen L-Arginine do this as well as Strauss Herb Supplements (using a combination of Garlic, Hawthorne, Mistletoe, Motherwort, Cayenne, Bilberry, and White Willow). The big goal is to lower inflammation to prevent these small LDL particles from being broken down and causing plaque burden.

The best thing to do is to test and measure to see what you are doing is working. As you start to live heart healthy, you will start to lower inflammation in your body and start to lower those small LDL particle cholesterols.

To your heart health success,

 

Endothelial function assessment media

Endothelial Dysfunction Can Lead to Heart Disease or Stroke

 

The Heart Fit Clinic was recently featured on Global News. Thank you to Gene for being such
a great patient. Heart disease is the number one killer and understanding your risk is important
to then prevent and reverse heart disease.

To learn more about endothelial function assessment you can click here.

Enjoy the video of us in the media.

 

Loss of Sensation

Loss of sensation

Can You Exercise Too Much After a Heart Attack

Can You Exercise Too Much After a Heart Attack Video

How to Lower Lipoprotein a (LPa) Naturally?

How to Lower Lipoprotein a  (LPa) Naturally?

 

 

 

How to Lower Lipoprotein a  (LPa) Naturally?

 

How do you lower lipoprotein a naturally? There is a time and place for medication, however if you have not suffered a cardiovascular event then it is best to try to lower lipoprotein a Lp(a) naturally.

 

What is Lipoprotein a Lp(a)?
Lipoprotein a Lp(a) is genetically determined and is a known risk factor to heart disease. If lipoprotein a Lp(a) is elevated then it becomes more important to try to lower it but also focus on all your modifiable risk factors to heart disease to minimize cardiovascular disease risk. Yes I am biased, but exercise is still your best medicine and it is something anyone can do.

 

Lipoprotein a Lp(a) is a protein particle similar to LDL. Its presence is considered a risk factor to heart disease.

 

Most physicians might only measure LDL cholesterol in patients who have not had a cardiovascular event and then promote statin therapy. Physicians do the best that they can do with the education that they have. Statin therapy may be of benefit but it should be the last line of attack in lowering cardiovascular risk. The benefits of the drugs should always outweigh the risk. And physicians should really dive in deeper for cardiovascular risk factors before considering medications. One test is lipoprotein a Lp(a), if this is high and you have high LDL-C, lowering lipoprotein a Lp(a) naturally and LDL-C should be the first choice. Also it is important to understand particle size, which I have talked about in past blog posts. Please click here for particle size cholesterol test.

 

How to Lower Lipoprotein A Lp(A) Naturally?

 

There are some people who think because it is genetically predisposed that you cannot reduce lipoprotein a Lp(a). This may be the case but here are some things where we have seen people lower lipoprotein a Lp(a) naturally.

 

  1. Niacin: Niacin is B vitamin, and has been long used to increase HDL and lower LDL.Best to have with a large meal and lots of water as it can cause flushing. I advise talking to your physician to monitor.
  2. Consider a lower carbohydrate, no processed food way of eating. Best to have lots of healthy fats.
  3. Low Estrogen , DHEA and testosterone can increase lipoprotein a Lp(a). So it becomes important that you hormones are well balanced. This also includes thyroid function. If your thyroid function is low then your lipoprotein a Lp(a) may be increased.
  4. Vitamin C, L-Lysine, and L Proline are basic building blocks for collagen which can protect the wall of the arteries.
  5. Moderate alcohol can benefit lipoprotein a Lp(a) as well as increased HDL cholesterol

 

If you have high lipoprotein a Lp(a), it just becomes more important to focus on your overall cardiovascular risk with exercise, good natural nutrition and developing good stress coping strategies to minimize anger, anxiety and depression, Understand your cholesterol profile in more detail and watch as you start to adopt a heart healthy lifestyle you will feel better and live happier, healthier and longer.

 

Read to our PDF:

How to Lower Lipoprotein a

 

Listen to our Podcast:

Statins Side Effects in Muscles

Statins Side Effects in Muscles

 

 

 

Statins Side Effects in Muscles

 

Statins are a classification of drugs used to lower cholesterol level. They are prescribed for people with cardiovascular disease and high cholesterol. Statins are effective in the early stages of cardiovascular disease but statin side effects are found in long-term use. Ten to fifteen percent of people who submit to therapy with statins end up with muscle damage. Statin side effects include myositis, a painful inflammation of the muscles, and elevated levels of CPK (creatine kinase) a muscle enzyme that causes muscle weakness and pain. A rare but deadly statin side effect is rhabdomydolysis, an extreme muscle inflammation which completely breaks down muscle, releasing protein and damaging the kidneys. This can lead to kidney failure and death. Choosing lifestyle modifications with a goal of getting off statins, or the preventative measure of not taking statins in the first place, is probably the best advice for a patient seeking to lower their cholesterol level.

 

 

Statin side effects could be avoided in some patients committed to diet and exercise alternatives to lower cholesterol. Lifestyle changes designed to lower cholesterol may include exercise, better nutrition, stress management, state of mind, and strong relationships in your life. Exercise should start within your current fitness level. A twenty-minute brisk walk with a goal toward thirty minutes or more of cardiovascular activity such as swimming, playing tennis, or jogging should be included in your routine. Repeated exercise three or four times a week at a minimum is helpful for lowering cholesterol. Nutrition should include lean protein. Sugars and processed foods should be eliminated. A high-quality krill or fish oil supplement with omega-three fatty acids is also very beneficial.

 

 

Statin side effects include a lower rate of exercise among people using it for long term, as statin compromises muscles on a cellular level. A recent study which shows higher inactivity levels among men with long-term statin use is not surprising. A study in 2005 was performed with young, healthy individuals. Exercises performed by people on statin show a different genetic profile than un-medicated people doing the same exercises. The genes associated with muscle growth, repair were “down regulated” or not showing as robustly as the unmediated group.

 

 

Statin side effects at a cellular level happen because it blocks CoQ10. CoQ10 is needed for the health of a cell’s mitochondria. It is a powerful antioxidant which jump starts cell production. The blocking of CoQ10 results in oxidative damage to the cellular mitochondria which can result in heart and skeletal muscle damage. Many trained athletes can’t use statin as the muscle pain is too great. Make sure to discuss individual goals with your doctor regarding statin benefits verses side effects.

 

 

Stress management is essential for heart health. Methods used to combat stress include yoga, exercise, and meditation. Learn how to say no to events and situations which might reach beyond your personal, psychological or professional limits. Identifying your limits and not exceeding them will decrease stress. Avoid people who stress you out. Take control of your surroundings. If long traffic commutes provoke stress try different modes of travel, such as the subway, bus or biking.

 

 

Activities which can lower stress include listening to music, playing with a pet, reading a book, writing in a journal, taking a long bath and getting a massage. Do something you really enjoy every day. Set aside a certain amount of time just for you without interruptions. Become determined in changing your lifestyle for the better.

 

 

People make lifestyle modifications every day and are successful in lowering their cholesterol levels naturally. Discuss with your doctor the benefits of behavior modification and reap the benefits of potentially waning off statin drugs to minimize side effects.

 

Read to our PDF:

Statins Side Effects in Muscles

 

Listen to our Podcast:

Sex After a Heart Attack

Having Sex After a Heart Attack

 

 

Sex After a Heart Attack 

 

Did you know that 4 out of 5 people are afraid to have sex after a heart attack? This includes partners of heart patients who can worry and are afraid to have sex after a heart attack. Or course, many people are scared, and start worrying if they are going to have another heart attack.

 

Heart disease is the number one cause of death of men and women in North America. Surviving a heart attack should be considered fortunate and it becomes very important to ensure that all your risk factors to heart disease are under control in order to have sex after a heart attack. Patience becomes very important and wanting to get back to your regular routine takes a little bit of time – this includes having sex after a heart attack.

 

Asking your healthcare provider about having sex after a heart attack can be awkward.  It is kind of like the elephant in the room. The fact there is a slim chance that doctors will ask you about your sex life unless you bring it up and you are not likely to receive sex counseling after a heart attack. You are 100 percent responsible for your heart health. So it is up to you to address and seek out the solution.

 

Having sex after a heart attack can feel uneasy and it becomes important to understand that this does not last. This goes for commencing most activities. It is important to start out slowly and working your way back to your where you would like to be. Start out slowly allowing adequate time for foreplay, so you can get your heart rate up gradually. This also helps to find that intimacy between you and your partner. It is known that there is a small tiny risk of a cardiovascular event occurring during sexual activity especially with sex after a heart attack, and this risk is minimized by focusing on your risk factors to heart disease which includes increasing your fitness level.

 

When you engage in sex after a heart attack, it does make your heart work harder by increasing your heart rate and by increasing your blood pressure, however the work on your heart is not as hard as many people think. When we look at any physical activity we gage this measure in METS, which stand for metabolic equivalents. METS are a unit in which we use to calculate the level of physical activity or energy expended. One MET is the energy it takes to sit quietly. Therefore, if walking takes 3.5 METS this means that you are going 3.5 times your resting level. Having sex after a heart attack, sexual intercourse can take anywhere from 2 METS to 4.5 METS, therefore starting out slowly is important.

 

There is no need to be afraid of sex because of your heart condition. Experiment with different sexual positions to determine which ones feel comfortable and which ones are not. Find that position so it does not put so much pressure on your breastbone (on your back for men or side to side). You can let your partner be on top and this will reduce the workload on your heart during sex. It is important to have open communication with your partner to discuss any concerns. As always you can always discuss concerns you have with your physician. As I mentioned, walking into your doctor’s office, and discussing sex is not easy. However in our cardiac rehabilitation program, it is a common question that gets addressed, especially via email.

 

One thing I guarantee is that when you start to commence your exercise routine with your Cardiac Rehabilitation centre, you will increase your fitness level. When your fitness level increases you gain more confidence to perform activities you enjoy doing such as having sex after a heart attack. You will have increased energy and an increased fitness level to enjoy the pleasure of sexual intercourse.

 

To purchase our special report which covers some essential tips and precautions about having sex after a heart attack, click here.  ($1.99)

sex after a heart attack or surgery

sex after a heart attack or surgery

 

 

 

 

. heart health authority and author on heart disease. He is the founder and director of the Heart Fit Clinic. He had well over 15 years of experience in cardiac rehabilitation.

 

Read to our PDF:


Sex After a Heart Attack

 

Listen to our Podcast: