Whenever people known to die from heart- related problems die, it raises our awareness of heart disease, the leading cause of death in the United States; and while consciousness is always a good sign, it is even better when accompanied by a true action . Unfortunately, the prescribed conventional medicine of the action to lower cholesterol does not go beyond its expiration date.
And it is that approximately half of the people admitted to hospitals with coronary artery diseases have perfectly normal cholesterol . Tim Russert, the popular moderator of Meet the Press, died of a heart attack on a tape, with his cholesterol perfectly under control. His LDL was 68 and his total cholesterol was about 105, values that would make any conventional doctor totally happy. But if I had those numbers, we would have to be seriously scared ... But why?
Here is the problem with having low cholesterol
Low cholesterol is associated with a dozen poor health outcomes, including the increased risk of cancer, stroke and heart disease itself. It has even been linked to an increased risk of suicide . Many people do not realize that cholesterol is a vitally important molecule for the brain, for the immune system and for the creation of sex hormones and vitamin D.
Our obsession with lowering cholesterol has made us lose sight of the significant steps we can take to reduce our risk of heart disease. Remember that reducing the risk of heart disease and reducing cholesterol is far from the same thing.
If you want to protect your heart, this is what you should keep in mind
It is important to identify four factors that promote heart disease: stress, sugar, inflammation and oxidative damage, all of which (not by chance) promote other degenerative diseases as well.
So instead of spending another minute having to worry about cholesterol, it is preferable to focus on reducing inflammatory markers (such as homocysteine, IL-6, and the small particle of LDL-b), reducing triglycerides and blood pressure, reducing oxidative damage to our cells and organs, managing our stress and eating less sugar. In fact, there are five mandates that have been associated with a reduction of up to 80 percent in heart attacks:
- Do not smoke
- Have a healthy diet
- Exercise about 150 minutes a week
- Maintain a healthy weight.
- Drink alcohol moderately or nothing at all
In addition to that excellent list of basics, here are some more things that increase your chances of dodging the heart disease bullet.
1- The omega-3
Salmon and wild fish oil supplements contain two powerful omega-3s that have been found to reduce triglycerides and blood pressure . Omega-3s are also one of the most potent anti-inflammatory molecules on the planet, and virtually everyone can benefit from them. Be sure to buy the best quality you can.
2- Breathing
Four or five minutes with your eyes closed, sitting quietly or lying down, breathing deeply will work wonders for your stress levels, blood pressure, and mood. Of course, if you can meditate, it's even better!
3- Magnesium
Almost no one gets enough of this important nutrient that relaxes the mind and arteries and helps regulate blood sugar. If you are not a big fan of more pills, consider a drinkable form or an Epsom salt that will result in a way to reduce stress and provide a good dose of magnesium through the skin.
4- Citrus Bergamot
This wonderful extract of the same Italian fruit used to make Earl Gray tea actually has a number of benefits for the heart and properties such as decreased triglycerides, blood sugar, and inflammatory LDL particles.
5- sleep
Not getting enough sleep, or getting poor sleep quality is a great stress factor for the body, raising cortisol levels and causing general metabolic dysfunction. Keep the room dark and cold and do not sleep with the television on .
6- Do not last as long sitting
Recent research has shown that sitting for long periods of time causes metabolic damage, even for people who exercise. Take a few minutes rest every hour or so.
7- Relationships
One of the best predictors of a long life, according to research conducted in the so-called blue zones (areas in the world with incredibly long life expectations) was connection, purpose and relationships. And we are talking about real people and real interactions, and people in which none of them had a Facebook account.
8- Exercise
A good option that will allow you to have excellent health is to be exercised and maintain a good physical shape. It is not necessary to run, jog, just walking at least ten minutes a day, three or four days a week is enough. Go to the gym or do a few exercises at home, and you will see prompt results ... this way.
Here, some foods that lower cholesterol
If you are already eating a lot of the following foods that lower cholesterol naturally, then try to keep up the good work. But if your idea of eating well is to opt for popcorn with margarine instead of popcorn with extra margarine, you should consider adding these healthy options to your diet.
- The oats
- Red wine
- Salmon or fatty fish
- Nuts and Nuts
- Green tea
- The beans
- Chocolate with high purity content
- Animal butter
- The olive oil
- Spinach
- Avocado
Maintaining a proper diet is as essential as prevention and good habits. Although it will take us some time to get used to changing the way we think and act, by realizing the results we will gradually try harder and assume it as a way of life. Many of these customs by adopting them as their own will change the way of thinking, and they will also make us try to help others, and so we will be securing more hearts.
There are so many small things you can do to achieve good heart health.
Without a doubt, there are several actions that can be taken. Get in a good supplement program that includes probiotics, vitamin D, vitamin K, resveratrol, and curcumin. Eat an anti-inflammatory diet with a large amount of plant-based foods in it (especially nuts, berries, apples and greens), and consume only clean, grass-fed meat .
Be sure to get rid of processed fast foods and take a slow and relaxed 15-minute walk five times a week. Do not forget to spend some time in the sun and surrounded by vegetation. Drink pomegranate juice, green tea, and lots of water. If you are one of those people who do not like to drink a lot of water, then it is a good option to combine it with a few drops of lemon, orange, some citrus fruit to give it some flavor.
AUTHOR: JoT333, editor of the hermandadblanca.org family
