|As someone who has Heart Disease and has survived both Colon and Kidney Cancer, I have a great interest in preventative approaches to these problems. It's mainly my own fault I have these problems. Twenty years of heavy smoking stopped in '74 and thirty years of heavy drinking stopped in '92. Plus some bad cancer genes on my Mother's side.|
I will post info on them that I find of interest and hope others will also. I start with the premise that we all should exercise and lose weight. If you do it, fine. If you don't it's even more important that you do the other things I list.
If you have heart disease, the program I follow that "Track your Plaque" recommends is:
First priority is LDL-C less than 60 mg, Triglycerides less than 60 mg, and HDL-C 60 mg. or higher; 25-OH-vitamin D3 of greater than 50 ng/ml. Back to basics: a general program of correcting blood pressure (115s/70s). I STRONGLY recommend you join their site, which will get you their book, and start reading up on your particular problems. trackyourplaque.com
PERSONAL HEALTH: I take an 81mg aspirin and eight 30% Fish Oil capsules [2200+EPA/DHAmg] daily plus four 2000IU gel caps of Vitamin D. The D is the best preventative I know of for Cancer. For BP, I take one 50mg Atenolol and one 10mg Lisinopril daily for BP.
For heart disease, I recommend you get a heart scan and track your plaque. I have a 330 score, and take a 20mg Simvastatin daily. I take two 500mg of Slo-Niacin daily. I add two tablespoons each of ground flax seed and oat bran to my morning oatmeal. I have found Costco to be the best source for CoQ10, Fish Oil and Slo-Niacin. Buy Vitamin D from Vita-cost online in 360 IU 2000 capsule bottles. L-Arginine online from Vitamin Shoppe.
TYP recommends adding the following supplements:
# Vitamin C: 500mg per day
# Vitamin B-Complex: (Folic Acid: 800mcg, B6: 25mg, B12: 100-500mcg) per day
# CoQ10 100mg to 300mg daily if you have muscle pain from a statin.
# Add l-arginine 6000 mg twice per day (on empty stomach)
# Consider l-citrulline 1000 mg per day
# Consider a magnesium supplement (e.g. magnesium oxide 250 mg twice per day).
# Add oat bran 2 tbsp per day to your diet.
# Achieve BMI of 25 or less through weight loss. This should be regarded as a priority to reduce blood pressure if you begin with a BMI >25.
# Consider increasing exercise to 40 minutes 4 days per week, or use pedometer and increase steps or kcal burned by 50% over your current daily expenditure.
# Ensure that you get at least 7 1/2 hours of sleep every night. Sleep deprivation contributes to high blood pressure.
# Increase intake of monounsaturated oils (olive and canola; raw almonds and walnuts) and cut back sharply on intake of starches, especially wheat products.