No More Heart Attacks
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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.
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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