HOW TO PREVENT HEART DISEASE 8 STEP PLAN
1 Exercise for 28 minutes at least three times a week raising your heart rate to 80% of the maximum heart rate for age. (Maximum heart rate for age is 220- your age ie. If you are 40, 220-40 = 180, 80% of 180 is 144 beats per minute]).
2 Include fish oil in the diet. Fish oil contains omega 3 fatty acids that may be beneficial in protecting against the development of heart disease.
3 Eat a low cholesterol, well-balanced diet, high in fibre and low in animal fat. This can help prevent hardening of the arteries, one of the main causes of high blood pressure, strokes and heart disease.
4 Supplement the diet with vitamin E. Dr Wilfrid Shute and his brother Dr Evan Shute of Canada have used vitamin E for the treatment and prevention of heart disease and stated that ‘the time has come when it should be pointed out that the average cardiologist can do nothing to help a damaged heart if he does not use Vitamin E except to treat symptoms and complications.’
Dr H. Esterbauer of the University of Graz, Austria, reported that vitamin E could help prevent atherosclerosis. Vitamin E also increases HDL cholesterol and reduces platelet adhesiveness.
5 Include garlic in the diet either by taking a garlic supplement or by eating it with your food. (A good garlic supplement is Garlix. It contains the freeze-dried herb with a natural enteric coating. This passes through the stomach into the intestine where it is absorbed without making the bad breath smell of garlic.) Garlic can help lower blood pressure and cholesterol. It may also help prevent hardening of the arteries.
6 Don’t smoke: cigarette smoke causes vaso-constriction that can increase blood pressure, cause heart disease and cardiac arrythmias.
7 Learn to relax. Don’t build up aggression. Take up a hobby and make time for yourself. Aggressive fast-living people have a higher incidence of heart disease.
8 Maintain the correct weight for height. Being overweight reduces your fitness and increases the load on your heart.
9 Eat high fibre, low animal fat foods (see cholesterol diet).
SUPPLEMENTS
multi-vitamin mineral 1 daily
vitamin E 500-1000 IU daily, start with 100 IU daily
Fish Oil 1000 1 capsule 3 times daily
evening primrose oil 1 capsule 3 times daily
Garlix 1 tablet each morning
magnesium phosphate 100 mg twice daily
lecithin 1 to 2 tablespoons pure granules daily
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