Cardiovascular Disease is the number one killer in men. The two epidemics, Obesity and Diabetes lead to cardiovascular disease. All men must think about optimizing their lifestyle and controlling risk factors. Heart disease encompasses hypertension ( high blood pressure), myocardial infarctions ( heart attacks) , valvular heart disease, hyperlipidemia ( elevated cholesterol ) and congestive heart failure. There are lifestyle changes every patient must consider. These are 1. dietary changes and 2 exercise changes, In addition there are some basic cardiac supplements that can support your cardiac system
You must eat a balanced diet. In today's fast paced changing world, convenience often takes precedence over nutritional value. Hundreds of men walking a fast pace while consuming a bacon, egg and cheese on a roll in one hand and the Starbucks coffee in the other hand. Opting for taste can have a dire consequence of cardiovascular health. You need to recognize ' bad' foods and either eliminate them entirely or consume them in moderation . When working side by side with the late Robert C Atkins, of the Atkins diet I learned one key point from his diet: Eat less to no white carbohydrates, thus eliminating sugar. I utilize food allergy testing and blood typing when discussing dietary lifestyle with my patients. Lets consider having ice cream after dinner and before bed. Aside from the high saturated fat content in ice cream, the sugar in ice cream leads to obesity which is a risk factor for heart disease. We know that obesity puts a strain on the heart requiring it to pump harder which can lead to high blood pressure and an elevated total cholesterol and the low density lipoprotein, LDL-- the bad cholesterol. If you feel ice cream is not that bad, consider the millions of Americans that still consume soda. Besides the sugar content in soda, there is caffeine and additives which contribute to the development of arteriosclerosis I adhere and prescribe to a balanced Mediterranean diet with lean protein, green vegetables and high anti-oxidant fruit. You must eat quality fish to get your omega 3 oils in your diet If you do not eat fish get your omega 3 from walnuts.
The next lifestyle change is exercise You must commit to 30 minutes of aerobic exercise three times a week. This can reduce your cardiovascular mortality by 38 % Your doctor should encourage exercise in every patient . Men should consume enough water daily and get at least 6 1/2 hours of continuous uninterrupted sleep. The amount of water consumed should be half of your body weight in fluid ounces of water . To increase a man's longevity one must consume water, get enough sleep and increase their muscle mass as they age.
A multivitamin is not needed if you eat a balanced diet. There are some heart healthy vitamins that you must take that are not present in foods . . These include 1. Coenzyme Q 10, 2. D- ribose, 3. L-carnitine and 4. L-taurine Coenzyme Q 10 boosts your heart as well as your brain This supplement increases the pump function of your heart. The amino acid L- carnitine also increases the heart pump function, called the ejection fraction. The other amino acid, L- taurine acts as a natural diuretic if the patient has valvular heart disease. D- ribose is a natural sugar that also keeps the heart healthy.
There are many herbs that are heart healthy. Since high blood pressure is prevalent among men I suggest the herb Hawthorne. Hawthorn ( Crataegus ssp.) is an herb that lowers blood pressure, supports cholesterol and can assist with the electrical system of the heart, especially your heart rate. If a male has an increase in heart rate called tachycardia which leads to an abnormal rhythm–hawthorne is a great herb for you. Hawthorne acts to slow down your heart similar to the conventional medicines called Beta Blockers. The berry of this herb is used in Botanical Medicine
The herb, Hibiscus lowers blood pressure similar to the conventional medication class ACE ( angiotensin converting enzyme) inhibitors. This class of medications works through the kidneys. Hibiscus lowers blood pressure similar to the ACE inhibitor. There are no reported side effects for this herb
Motherwort (Leonurus cardiaca,) is an herbaceous perennial plant in the mint family, Lamiaceae Motherwort is used to fast heart rates known as tachycardia. It is especially useful t=for the anxious male. It is also used in cases of an overactive thyroid, known as hyperthyroidism.
One essential nutrient, Magnesium is used for high blood pressure. There are many forms of magnesium on the market. Magnesium theonate is good for hypertension as it also contains theanine. Theanine is an amino acid to reduce stress
Lastly ,you must incorporate some type of daily meditation into your life Meditation is often individualized. Some consider yoga or a religious practice to be their meditation. Studies have shown that meditation can reduce your risk of heart disease by reducing stress. Stop living in a ' fright or flight' response. This increased level of cortisol, the stress hormone leads to heart disease. Reduce your stress by taking adaptogenic herbs as ashwagandha, rhodiola or gota kola
Following these lifestyle changes and taking some heart healthy supplements can increase your longevity