The real drivers of cardiovascular disease and what we can do to prevent it.

The real drivers of cardiovascular disease, how to treat and prevent it.

Latest research shows that inflammation, oxidative stress, and an inappropriate immune response play pivotal roles in the development of cardiovascular disease. Chronic inflammation in blood vessels can start the formation of plaque, Oxidative stress damages blood vessels and cholesterol particles and promotes the progression of atherosclerosis. Thus causing an inappropriate immune response which then exacerbates the insult to the blood vessel lining (endothelium)

Cholesterol is often targeted as the bad guy, but LDL cholesterol is really only dangerous when it becomes oxidised by free radicals (toxins, bad diet etc)

Cholesterol is just the tip of the ice berg. Hence reduce our risk of cardiovascular disease.

1. Dietary Modifications:

   • Emphasize a whole foods, plant-based diet rich  dark pigmented fruits like red grapes (red wine in moderation) cherries, blackberries/blueberries and avocado, vegetables like Garlic, edamame, dark green leafy vegetables like spinach, kale, silverbeet, chard, rocket, whole grains, legumes, nuts, and seeds especially almonds and flaxseeds. Omega fatty acids like salmon, mackeral and sardines These foods are high in antioxidants, fiber, and phytonutrients that support vascular health and reduce inflammation. Drink green tea 3 cups daily too.
   • Limit intake of processed foods, refined sugars, unhealthy fats (saturated and trans fats), and excess sodium, which can promote oxidative stress, inflammation, and endothelial dysfunction.

2. Maintain a Healthy Weight:

   • A. Excess adiposity (fat) , particularly visceral fat (fat around the abdomen)  contributes to inflammation, insulin resistance, and endothelial dysfunction.

3. Regular Exercise:

   • Engage in regular exercise – Split your week up with 2-3 strength training sessions @ 30mins and 2-3 HIIT (high intensity interval training) you only need a minimum of 10min for this. See www.fast-exercises.com for more information on this extremely quick but beneficial for the heart exercise.

4. Stress Management:

   • Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga or tai chi.  Chronic stress can trigger inflammation, oxidative stress, and sympathetic nervous system activation, all of which can impair endothelial function.
   • Prioritize adequate sleep and relaxation to support overall well-being and vascular health.

5. Smoking and vape cessation:

   • If you smoke or vape, seek support to quit. Smoking is a major risk factor for endothelial dysfunction and cardiovascular disease due to its detrimental effects on oxidative stress, inflammation, and vascular function.

6. Optimize Nutrient Status:

   • Ensure adequate intake of nutrients essential for endothelial health, such as vitamin C, vitamin E, magnesium, zinc, and omega-3 fatty acids. These nutrients have antioxidant and anti-inflammatory properties and support endothelial function.
   • Consider supplementation if dietary intake is insufficient or if there are specific deficiencies identified through laboratory testing.

7. Manage Blood Sugar and Insulin Levels:

   • Maintain stable blood sugar levels by prioritizing protein and good fats and some complex carbohydrates.
   • Incorporate foods high in soluble fiber, such as steel cut oats, legumes, and vegetables, to slow down glucose absorption and improve insulin sensitivity.
   • Minimize consumption of sugary foods and beverages, and avoid excessive consumption of refined carbohydrates.
   • Consider periodic fasting or time-restricted eating protocols under the guidance of a healthcare professional, as they may help improve insulin sensitivity and metabolic health.

8. Monitor and Manage Blood Pressure.:

   • Keep blood pressure  within healthy ranges through lifestyle modifications and, if necessary, medication under the guidance of a healthcare provider.
   • Get a cardiaction test done – See link here to learn more https://www.healthscreeningnz.com/ 

9. Regular Monitoring and Testing:

   • Work with a healthcare provider, preferably one well-versed in functional medicine, to monitor cardiovascular risk factors, endothelial function, and overall health through appropriate laboratory testing and assessments.
   • Assessments may include tests for inflammation markers (e.g., high-sensitivity C-reactive protein), oxidative stress markers, lipid profiles, glucose metabolism, and vascular function (e.g., flow-mediated dilation). Yearly cardiaction/pulse wave analysis

By addressing these underlying factors and promoting a whole body approach to health and wellness, you can support endothelial function, reduce the risk of cardiovascular disease, and improve overall quality of life. It’s important to work closely with healthcare professionals, including functional medicine practitioners, to personalize treatment plans and monitor progress effectively.

Get in touch to find out more. [email protected]