CareGiver Cardiovascular Health
CareGiver Cardiovascular Health
Caregiver Cardiovascular Health
By Michael Plontz
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, letís 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.
- 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.
- 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.
- 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.
- Who cares about your breathóthatís 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.
- 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 donít require cooking and the grapeseed oil for cooking purposes (at a low heat).
- 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.
- Donít 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.
- Switch to decaf. Coffee can overstress
your heart. Also avoid soft drinks, refined and processed foods, alcohol, sugar and artificial
- Donít be a salty dog. Use salt sparingly if at all.
- 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.
- Vitamin C. Take a minimum of 500mg. A
day. It is even better to take between 1000 and 2000 mg. a dayóspread 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.
- Vitamin E. 400IU a day will help reduce
clotting, thin the blood, and increase HDL cholesterol.
- 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.
- Magnesium and Potassium supplements are
beneficial also. Magnesium may reduce coronary spasms, and potassium transmits
electrical impulses and prevents cramping.
- 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.
- 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, donít smoke,
and get plenty of rest. Take care of yourself and be the best that you can.
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