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February 14, 2008
Dear Friend,
February is American Heart Month, which makes it virtually impossible to go through the entire 29 days (it’s a leap year!) without at least one discussion about cardiovascular health.
Cardiovascular diseases, including stroke, are the number one cause of death in America. Unfortunately, many people believe that their only choices for prevention and treatment are surgeries, expensive prescriptions, or other invasive procedures—most of which are outdated, dangerous, or largely ineffective.
There also seems to be quite a bit of confusion and misinformation surrounding nutritional supplements for heart health. In order to set the record straight, I’d like to share my top five recommendations for a healthy heart.
Heart Health Tip #1: Get Familiar With Fatty Acids
Your body—and this includes your heart—relies on essential fatty acids for optimal health. The two major omega-3 fatty acids found in fish oil, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are of particular importance.
Though DHA is known mostly for its role in cognitive function and brain development, EPA enhances heart health in a number of ways. It promotes proper clotting and normal viscosity of the blood . It helps relax the arteries and thus supports normal blood pressure. EPA also helps maintain normal levels of blood lipids, especially triglycerides. Finally, it has powerful anti-inflammatory actions that protect against a primary underlying cause of heart concerns.
That’s why I recommend increasing your intake of omega-3 fatty acids by taking fish oil supplements. I recommend at least 320 mg of both DHA and EPA daily in divided doses, with meals, for general health and heart maintenance.
Flaxseed also contains alpha-linolenic acid, the essential fatty acid that converts in the body to EPA and DHA. (Because of the conversion process required, EPA and DHA are less readily available in flaxseed than in fish oil. However, flaxseed has benefits of its own, which is why I suggest everyone aim for one-quarter cup freshly ground seed per day.)
Heart Health Tip #2: Make CoQ10 a Daily Staple
Coenzyme Q10 (CoQ10) is a potent antioxidant that protects cells from free-radical damage. It is also involved in energy production throughout the body. Because of the heart’s huge energy requirements, CoQ10 is particularly abundant in the heart muscle cells.
Although CoQ10 is made by every cell in your body, its production diminishes with age. That’s where supplementation comes in. But the type of CoQ10 you take matters. You need ubiquinol—the most bioavailable form of CoQ10 there is today, coupled with the powerful antioxidant alpha lipoic acid, which helps to recycle CoQ10 within your body. (I’m partial to the super-active form of alpha lipoic acid called DHLA.)
By taking a specialized combination of the ubiquinol form of CoQ10 and DHLA, you can rest assured that you are giving your heart the support it needs to function at its peak. Your daily dose should be at least 200 mg of CoQ10 (as ubiquinol) and 100 mg of DHLA.
Heart Health Tip #3: It’s Not All About the Salt
It’s no secret that we eat way too much salt. In fact, on average, Americans consume almost 4,000 mg of sodium daily—nearly double the upper daily recommended intake of 2,400 mg. And, as you likely know, eating lots of salt can raise blood pressure and dramatically increase your risk of stroke.
However, what you may not realize is that the real problem isn’t just the amount of sodium in your diet—it’s the lack of potassium. In fact, you can see astounding benefits from increasing your potassium intake, even if you keep your sodium intake the same.
According to a recent study published in the American Journal of Clinical Nutrition, men who used potassium-enriched salt rather than table salt for 31 months had a 33 percent lower risk of death from cardiovascular disease than those eating regular salt. Plus, their inpatient medical expenditures for treatment of cardiovascular disease were reduced by an average of $426 per year.
This study reinforces what I’ve been saying all along—potassium is what really matters. Since so many people fall short in the potassium department (the suggested daily intake is 4,700 mg), I’m going to give you an easy way to beef up your levels: Mix one part regular table salt with three parts potassium salt and use in place of regular salt. It’s that simple. Good brands of potassium salt include Nu-Salt and Morton’s Salt Substitute. They can be found in most health food and grocery stores.
Heart Health Tip #4: Men—Keep Your Testosterone Levels in Balance
There has been quite a bit of discussion over the last few years about the connection between estrogen and heart health. That’s good news for women but what information is out there for the men? Recent research has revealed that low levels of testosterone can increase the risk of bone loss and muscle atrophy—and negatively affect heart health.
Fortunately, there is a solution: testosterone replacement. Once men start using supplemental testosterone, either in the form of topical creams and gels or regular injections, magical things often begin to happen. Testosterone bolsters the heart muscle and helps alleviate symptoms of chest discomfort. Plus, supplemental testosterone also peaks sexual interest and performance.
To determine if you’re a candidate for testosterone replacement, ask your doctor to test your blood level. Testosterone requires a prescription, and it may be administered in several forms, such as testosterone cypionate or daily applications of testosterone creams or gels. These are all available from compounding pharmacies. To locate one in your area, call the International Academy of Compounding Pharmacists (IACP) at (800) 927-4227 or visit www.iacprx.org. Note: Testosterone should not be taken by men with prostate cancer.
Heart Health Tip #5: Cardiovascular Health Is Not Limited to Your Heart
When it comes to cardiovascular health, many people focus on their heart and completely forget about supporting healthy circulation. Proper blood flow affects not only your blood pressure but your entire body. Blood delivers nutrients and oxygen to every cell, transports hormones and antibodies where they’re needed, and carries waste products out of the body. Plus, the better your circulation, the easier it is for your heart to do its job.
To help support optimal circulation, be sure you are using a supplement targeted for healthy blood flow. Ideally, it should contain at least 2,000 FU (fibrin units) of nattokinase, a soybean-based Japanese food known as natto that’s been shown to support normal blood flow and blood viscosity.
* * *
It should go without saying that you cannot have a strong heart without a solid foundation of health. In addition to taking an energizing vitamin and mineral complex, you should consume plenty of fresh vegetables and fruits, omega-3–rich cold-water fish, seeds and nuts, and adequate amounts of lean protein.
And don’t forget about exercise. Regular, moderate exercise will give you the greatest health benefits, including improving your blood pressure to reducing your weight. Aim for regular (not rigorous) exercise for at least 30 minutes, four to five times per week.
Have a happy Valentine’s Day,
Julian Whitaker, MD
P.S. The March issue of Health & Healing is hot off the press and you won’t want to miss my latest exposé on an unnecessary and potentially harmful diagnostic test. I’ll also tell you about the FDAís latest witch hunt and let you know what you can do to help. Still not a subscriber? Click here to become one today!
In Today’s Health Update
Keep Your Blood Pressure on an Even Keel
One of the biggest cardiovascular concerns my patients have is maintaining healthy blood pressure. Following the advice I’ve given above should start you on the right track, but if you need a little extra support you can benefit from targeted nutrients such as fish peptide extract, magnesium, hawthorn, and vitamin C.
This powerful combination works together to ensure proper relaxation, dilation, and elasticity of vessels and capillaries, leading to healthy circulation and blood flow. Plus, these nutrients help reduce LDL-cholesterol oxidation, which allows your arteries to function properly.
Support Optimal Cholesterol Levels
It’s no secret that managing your cholesterol properly is a major factor in heart health. However, it can be tricky to promote normal LDL (or “bad” cholesterol levels) without affecting HDL (or “good”) levels at the same time. Master this, and you will have an easier time improving your overall cholesterol ratio.
The key is to use a powerful combination of grape seed extract, tocotrienols, lutein, and potent, plant-based sterols, which inhibit the absorption of dietary cholesterol in your small intestine. This allows your body to eliminate excess LDL cholesterol and helps maintain a better overall cholesterol ratio.
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