The One-Minute
(or so)
Healer

by Dana Ullman, M.P.H.

Heart Disease

It is heartbreaking to realize that heart disease is the number-one killer of men and women in Western civilization, especially because we are primary accomplices to this crime. Our high-fat diet, sedentary lifestyle, stressful environment, and various vices -- tobacco, alcohol, and many recreational drugs -- harden the heart and its arteries and increase the risk of heart disease and early death. Although we don't get jail time for these crimes, we suffer in other ways.

In addition to these various negative influences that weigh heavily upon the heart, we also tend to suffer from a deficiency in the positive experiences that lighten the heart's load. Love, joy, pleasure, humor, and other enriching feelings not only help us feel joyfully connected with others, but also may help keep open the arteries and veins so that our circulatory system is able to interconnect with all parts of our body in a healthy way.

There are many influences that increase or decrease your risk of heart disease, but, like so many issues in medicine and science, there is probably more controversy than agreement on what exactly individuals should do to help themselves live longer, healthier lives. Even when the "experts" agree on some issue, it is always uncertain how long this agreement will last. There was, for instance, some consensus that salt was a significant factor in causing hypertension. Recent research, however, has shown that salt does not lead to hypertension in most people -- but only in those who are, for unknown reasons, sensitive to it.

Despite the various controversies and ambiguities of medical science, it is instructive to remember the words of author Norman Cousins, who said, "No one knows enough to be a pessimist about their own health." On this optimistic note, I encourage you to consider the following strategies, which may not only help you lead a longer, healthier life, but also a more joyful one.

For people on conventional antihypertensive drugs who choose to use one or more of the strategies below, make certain to watch your blood pressure carefully, because it may get too low. You may need to stop trying to heal yourself... or better yet, you may need to reduce your conventional medication.

If you don't use it, you lose it

Exercise! Medical associations usually encourage heart patients to consult with their physician before beginning an exercise program. Considering the therapeutic value of exercise upon the heart and a person's overall health, it seems wiser to see a physician if you do not choose to exercise. A sedentary lifestyle should only be available by prescription to people with a serious disorder. The best exercises for a healthy heart are those that exercise the long muscles, such as jogging, swimming, rowing, walking, and various running sports. Isometrics and weightlifting, on the other hand, can raise your blood pressure and should be avoided.

Walk, walk, walk

Although this is more of an "or so" strategy than a minute strategy, new research has shown that people who walk at least three hours per week at three to four miles per hour (this is steady walking, not "mall walking") have a diminished chance of getting heart disease. The additional good news is that you can read this book and walk at the same time!

Lighten up

Jog with a 50-pound backpack. After one minute, you will discover how much extra stress this extra baggage places on you and your heart. If you're not at or near your optimal weight, you are continually stressing your heart. One option: If you simply maintain your present calorie intake for one year and increase your activity level by walking one mile a day, you will lose ten pounds.

Pretend you're Italian

Put garlic on everything! Garlic has been shown to prevent the formation of clots, lower blood pressure, reduce plaque formation, and even reverse established atherosclerosis. Garlic also boosts the high-density lipoproteins (the good guys!). If you cook with garlic, recent research has shown that it has considerably more health benefits if you cut fresh garlic and leave it sitting out for at least ten minutes before cooking with it. Brave people or hermits should try eating fresh cloves, while others can purchase the capsulated garlic (just make certain to get garlic pills from reputable companies).

Sow your oats (and other sources of fiber)

The water-soluble fiber from various grains, especially oats, is able to get into your arteries, break down cholesterol, and do some Roto-rooter cleaning. Psyllium, the primary ingredient in many fiber-rich products, has been found to significantly lower serum cholesterol. Other good sources of fiber are most whole grains and legumes, especially wheat, brown rice, lentils, and dried peas. Most fresh fruits and vegetables, especially apples, figs, broccoli, and Brussels sprouts are also fiber-rich.

A carrot a day will keep heart disease away

Carrots are high in beta-carotene, which has been found to prevent coronary artery disease. Other vegetables rich in beta-carotene are spinach, cabbage, and orange and yellow fruits. In addition to eating these vegetables, it is highly recommended to take 50 mg of beta-carotene a day.

Hearty supplements

The following supplements can be helpful to the heart: 100-200 IU of vitamin E three times a day, 1,000-3,000 mg of vitamin C, 100 mcg a day of selenium, 200 mcg of chromium chloride, and 500-1,000 mg of calcium (calcium is especially important for postmenopausal women). Magnesium and potassium supplements are particularly important if you're taking diuretics.

Cooperate with Co-Enzyme Q10

Co-enzyme Q10 improves heart muscle oxygenation and is particularly important for people with hypertension, angina, congestive heart failure, and mitral valve prolapse. CoQ10 as its friends call it, is also an essential component of metabolic processes involved in energy production in the cell. This is a very helpful supplement for people with many kinds of heart disease. Take 60-100 mg per day.