CareGiver Cardiovascular Health

By nature caregivers have huge hearts. There has got to be a huge capacity for love in someone who gives up a part of their lives in order to take care of a loved one. So, let’s take care of that heart the best that we can. Cardiovascular health is important to all, and there are a few simple things you can do to improve yours.

Most importantly, you have to eat well, and eat right. There are many opportunities for all of us here.

1. Excessive insulin can increase your risk of heart disease. Overeating those carbohydrates increases your insulin levels. You must eat enough protein to counterbalance the carbs. Three parts protein to four parts carbohydrates is a good rule to abide by.
2. Eat more fish. Especially tuna, salmon, herring or mackerel. All of these are high in Omega-3 fatty acids that act as an anticoagulant and inhibit oxidation.
3. Eat it raw. At least one third of your diet should be fresh, uncooked vegetables andfruits. These foods are full of enzymes that are required for everything from breathing to digestion. As with many things as we age, these enzymes are depleted. Eating more raw fruits and vegetables can slow this process.
4. Who cares about your breath—that’s what mints are for. Garlic and onions block the oxidation of LDL cholesterol and increase good HDL cholesterol. They also help to thin the blood and that prevents clotting.
5. Use grapeseed or olive oil. They both have the same effect on cholesterol as garlic and onions. They are both anti-carcinogenic as well. Try to use the olive oil in dishes that don’t require cooking and the grapeseed oil for cooking purposes (at a low heat).
6. Spice up your life. Ginger has been proven to have an even greater effect on cholesterol levels than garlic and onions. Another benefit is its positive effect on the immune system. Ginger tea or raw ginger are the best ways to ingest.
7. Don’t drink the water. Most of the water that comes out of a faucet is chlorinated. The chlorine destroys the vitamin E that is a heart-protective antioxidant. Drink bottled water instead.
8. Switch to decaf. Coffee can overstress your heart. Also avoid soft drinks, refined and processed foods, alcohol, sugar and artificial sweeteners.
9. Don’t be a salty dog. Use salt sparingly if at all.
10. Try to maintain your ideal weight. Obesity is one of the highest risk factors for heart attacks.

If you feel that you are not eating as well as you should (and who does?), certain supplements can help. Of course there is no substitute for eating well. Consult your physician before embarking on a supplement or vitamin regimen.

1. Vitamin C. Take a minimum of 500mg. A day. It is even better to take between 1000 and 2000 mg. a day—spread throughout the day. Buy and take a C that is high quality, and has a bioflavinoid complex. Vitamin C plays a major role in cholesterol and fat metabolism.
2. Vitamin E. 400IU a day will help reduce clotting, thin the blood, and increase HDL cholesterol.
3. Coenzyme Q-10 is one of the most powerful antioxidants available. It is thought that taking 30-60 mg. of CoQ10 can increase the length and quality of your life.
4. Magnesium and Potassium supplements are beneficial also. Magnesium may reduce coronary spasms, and potassium transmits electrical impulses and prevents cramping.
5. Much has been learned about Hawthorn berry recently. It helps reduce blood pressure, increases the force with which the heart contracts, and it dilates coronary arteries. It also strengthens arteries and lowers cholesterol.
6. Hardly anyone gets enough of the B vitamins. Take a B-complex of high quality daily.

Of course we must address the practical ideas as well. Exercise moderately and regularly, practice stress reduction, meditate, don’t smoke, and get plenty of rest. Take care of yourself and be the best that you can.