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    No More Heart Attacks
    No More Heart Attacks
    No More Heart Attacks
    Ebook121 pages52 minutes

    No More Heart Attacks

    By Steve Blake, ScD

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    About this ebook

    No More Heart Attacks by Steve Blake, Doctor of Science. Let's get started getting rid of heart attacks in America. Heart attacks are not really necessary or automatic as we age. You can take steps to greatly lower your risk of heart attacks. You can lower your risk of a heart attack nearly to zero, perhaps even to zero. Learn why some areas of the world have very few heart attacks. See how to control inflammation inside your arteries to reduce risk of a heart attack. Learn more about antioxidants to protect your arteries. A good balance of omega-3 fatty acids can make blood flow smoother and open up constricted arteries. Learn why blood cholesterol is a risk factor for heart attacks and how your numbers fit in. What is LDL and how does it differ from HDL? Discover how and why excess saturated fats increase heart attack risk. Where are trans fats found and how bad are they? Finish up with fitness and stress relief. Your risk of a heart attack may be able to be greatly reduced.

    LanguageEnglish
    PublisherLifeLong Press
    Release dateApr 28, 2018
    ISBN9781540117014
    No More Heart Attacks

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      Book preview

      No More Heart Attacks - Steve Blake, ScD

      Introduction

      LET’S GET STARTED GETTING rid of heart attacks in America. Heart attacks are not really necessary or automatic as we age. You can take steps to greatly lower your risk of heart attacks. You can lower your risk of a heart attack nearly to zero, perhaps even to zero.

      The first topic that I want to introduce to lower heart attack risk is inflammation. You might have thought that saturated fats and cholesterol were going to be the first adjustment to make. Of course, saturated fats and cholesterol are part of the problem. New research is showing that heart disease is an inflammatory problem. There are foods that we can eat that are powerfully anti-inflammatory. Kale is one example of an anti-inflammatory food.

      I also want to bring to light the powerful role of antioxidants. Antioxidants protect our arteries, just as they protect our brains, our kidneys and every other part of our body. Berries and walnuts are two great foods that we can include in our diets to boost our antioxidant capacity.

      We have all heard of omega-6s and omega-3s, which are families of fatty acids that regulate inflammation. The powerful substances made from these fatty acids also regulate the dilation of our arteries, opening or constricting these arteries. With dietary adjustment of these powerful fatty acid balances, we can help to keep our heart arteries more open to help prevent a heart attack. Omega-6s and Omega-3s, through thromboxanes, regulate the thickness of the blood—the clotting of the blood. As you will see, the omega-6 to omega-3 ratio is crucial.

      We are becoming aware that trans fats increase our risk of heart attacks. We can expand our knowledge of where these undesirable trans fats are found in food.

      Keeping fit and relaxed are two more ways to reduce our heart attack risk. One question that I hope to answer is: how can you tell if you are going to get a heart attack?

      Contents

      Introduction

      List of Figures

      Chapter 1: Heart attacks and strokes

      How to NOT Get a Heart Attack

      Are heart attacks really necessary?

      Is there a place with NO heart attacks?

      Unclogging arteries

      Blood flow to the heart muscle

      Want to reduce your risk of a heart attack by 92%?

      Chapter 2: Inflammation and arterial disease

      Quercetin, a plant-based anti-inflammatory

      How quercetin quenches inflammation

      Genistein

      Indole-3-carbinol

      Food that increases inflammation

      Endotoxins

      Neu5Gc

      Chapter 3: Higher vitamin D means fewer heart attacks

      Chapter 4: Antioxidants

      Antioxidants in food

      Antioxidants made in our bodies

      Oxidation of LDL

      Vitamin E to protect LDL and arteries

      Vitamin E, prostacyclins and reduced arterial plaque

      Sources of vitamin E

      A very low fat diet

      Absorption of antioxidants on a very low-fat diet

      Diets high and low in antioxidants

      Antioxidants that we make in our bodies

      Chapter 5: Omega-3 fatty acids and heart disease

      Sources of omega-3 fatty acids

      Increasing inflammation with arachidonic acid

      What about fish oil?

      Contamination of fish oil

      Rancid fish oil

      Production of EPA and DHA in our bodies

      Chapter 6: Total cholesterol and heart attack risk

      Four steps to reduce cholesterol

      Heart attack risk and cholesterol on different diets

      Fats in food and fats in our bloodstream

      Where do saturated fats come from?

      How does excess saturated fat raise heart attack risk?

      Oxidized dietary cholesterol and damaged arteries

      Lower cholesterol using phytosterols

      Fiber and blood cholesterol

      Chapter 7: Sugar and heart attack risk

      Chapter 8: Trans Fatty acids and Heart Attacks

      Understanding trans fats

      Dietary sources of trans-fatty acids

      Alternatives to partially hydrogenated oils

      Frying

      Snack foods

      Bakery products

      The risks of reducing trans fats

      Palm and other tropical oils

      Animal fats to replace hydrogenated oils

      Designer oils

      Choosing food low in trans-fatty acids

      Worldwide variation in trans-fatty acid intake

      Trans fats in food in America

      Labeling deceit

      Absorption and metabolism of trans-fatty acids

      Heart disease and trans-fatty acids

      Trans fats and blood lipids

      Diabetes and trans-fatty acids

      Trans-fatty acids in infants and children

      Trans-fatty acids from dairy products and beef

      Trans-fatty acids in animal vs. vegetable fats

      Trans-fatty acid summary

      Chapter 9: Activity and fitness

      Chapter 10: Stress reduction and relaxation

      Peer-Reviewed Reference Citations

      List of Figures

      FIGURE 1  HOW ARTERIES get blocked

      Figure 2  More plant foods mean lower heart attack rates

      Figure 3  Chinese counties with no heart attacks

      Figure 4  Plaque removal with diet (from Dr. Esselstyn)

      Figure 5  Blood flow to the heart muscle diagram

      Figure 6  Image of an inflamed artery with plaque

      Figure 7  Food sources of quercetin

      Figure 8  Anti-inflammatory turmeric, kale, and tea

      Figure 9  Neu5Gc lodged in arterial plaque (bright blue)

      Figure 10  Enough vitamin D to keep blood levels high?

      Figure 11  Colorful polyphenols in berries

      Figure

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