Other lifestyle factors to consider for minimizing your risk for heart disease include: -Reduce your net carbs and eliminate processed fructose. Replace the lost calories with higher amounts of healthy fats, not protein. -Normalize your omega-3-to-omega-6 ratio. Most get far too little omega-3, found in fatty fish such as wild Alaskan salmon, sardines, anchovies, fish oil and krill oil, and too much omega-6, as it is plentiful in processed vegetable oils and hence processed and fried foods. -Optimize your vitamin D level by getting regular, sensible sun exposure. Other nutrients of importance include magnesium and vitamins K2 and C. -Get eight hours of high quality sleep each night to normalize your hormonal system. -Get regular exercise and move your body as much as possible throughout the day.
Magnesium plays a vital role in biological function and mitochondrial health and is a culprit in the development of inflammation when your levels are low. It may also play a role in inhibiting the deposit of lipids on arterial walls and plaque formation.A century ago your diet provided nearly 500 milligrams (mg) of magnesium per day. Today, courtesy of nutrient-depleted soil, you may be getting only 150 mg per day. Your body flushes excess magnesium through your stool, so using magnesium citrate and monitoring stool consistency, consider starting with 200 mg of oral magnesium citrate and gradually increasing until you develop slightly loose stools. There are multiple factors affecting the inflammatory process in your body. Some of the more significant over which you have control, include:• Hyperinsulinemia — An excess of insulin in your blood triggered by a diet high in net carbohydrates. What you eat tends to be the deal-breaker in how much insulin your body secretes. However, there are other factors contributing to your insulin levels, such as smoking, sleep quality, exercise, and vitamin D level. • Unbalanced fatty acids — Your body needs a balance of omega-3 and omega-6 fats. Unfortunately, most diets have an overabundance of omega-6 fats leading to greater levels of inflammation. Strive for a 1-to-1 ratio of omega-3 to omega-6 fats to reduce inflammation and your risk of heart disease. The Minnesota Coronary Experiment was a study performed between 1968 and 1973 that examined the relationship between diet and heart health. The results were left unpublished until 2016 when they appeared in the BMJ. An analysis of the collected data revealed lowering your cholesterol levels through dietary intervention did not reduce your risk of death from coronary heart disease. The researchers found that for every 30-point drop in total cholesterol, there was a 22 percent increase in the risk of death from cardiac disease. Upon autopsy, the group eating vegetable oil and the group eating saturated fat had the same amount of atherosclerotic plaques in their arteries, but the group eating saturated fat experienced nearly half the number of heart attacks as the group eating vegetable oil.I know that we’ve covered a lot of information.
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10/2/2020 08:37:58 am
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