In the realm of cardiovascular improvement and overall health there are some things we can't change but many others that we can. If there is a shining light in the dark sea of cardiovascular disease it is that there has been a 22 percent decline in deaths from coronary artery disease over the last ten years. While this number might seem miniscule it is a big improvement from the days when each year we could expect to see another 5 to10 increase. So the bottom line is that if you have the willpower to make changes, and the knowledge needed to implement the right set of steps (possibly with the help of your doctor) you have an excellent chance to achieve some degree of cardiovascular improvement.

As briefly mentioned above there are a few things we can't change. Why don't we go ahead and get these downers out of the way first.

No, not getting better with age: The old saying about getting better with age certainly doesn't apply to cardiovascular disease. As we age the heart weakens, and the arteries harden and narrow, creative a perfect storm for heart disease and accounting for the statistical conclusion that 83 percent of all people who die of coronary artery disease are 65 or older.

My maleness is making my chest hurt: This comes as no surprise since men have a greater chance of heart disease than women do, even though the playing field starts to narrow after the age of 65.

My grand dad, dad, and now me!: Its possible, due to the link between heart disease and heredity.

Now let's move on to the steps we can take on our way to cardiovascular improvement.

*Stop smoking: We have all had that relative who smokes like a chimney and in most cases the end result was either some type of cancer, lung disease, or heart disease; all conditions linked to smoking. When it comes to heart disease smoker are four times more likely to have a heart attack than non smokers.

*Cholesterol clogs arteries: Just prior to writing this article I was at the grocery store and noticed now the meat department is selling fat trimmings. I had to do a double take knowing that as blood cholesterol rises, so does the risk of heart and artery disease. As a general rule saturated fat is the biggest villain and should be limited to 10 percent of total calories consumed.

*Become more physically active: An active lifestyle is one of the keys for cardiovascular improvement but it must be done right, and within your current limitations. You should allow your doctor to help you with this one.

*My wife just loves my love handles: Well maybe your wife does but I bet your cardiologist doesn't. Studies show that people who have excess body fat - especially if a lot of it is at the waist - are much more likely to develop heart disease even if no other risk factors are present. The goal is to keep your body weight within 5 percent of a standardized healthy range.

*Control homocysteine levels: Homocysteines are dangerous hostile amino acids produced by the body when you digest protein rich foods. They are dangerous because they tear up the interior lining of the arteries providing cholesterol and other blood fats a foothold to turn themselves into plaque deposits. The answer to neutralizing homocysteine amino acids is to simply consume a diet high in vitamins B-6, B-12, and folic acid. Whole grains, tomatoes, and green leafy vegetables, such as kale, are all good defenses against homocysteine amino acids.

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In some respect trying to formulate a cardiovascular diet for both heart and artery health, that doesn't leave you feeling flat can be quite a challenge. The key to developing a cardiovascular diet is knowing which foods are considered heart healthy and then using your creativity to put together a cardiovascular diet that works for you both from a heart health and financial perspective.

The financial angle of developing a cardiovascular diet is rarely discussed probably, because many heart healthy foods are quite expensive. For instance the American Heart Association, as well as others suggest two servings of backed cold water fatty fish per week. Of these cold water fatty fish salmon is considered to be the highest in heart healthy omega 3 oils. The truth is if you are on a tight budget trying to feed a family of four fresh salmon may not be on the menu due to its prohibitive pricing. But as with most things, if there is a will there is a way and canned salmon can be quite reasonable. Additionally, sardines and tuna are also high in heart healthy omega 3 oils and if you can find a way to work them into your family recipes they can be an excellent alternative. A word of warning though, some studies suggest that because of ocean pollution tuna is becoming dangerously high in mercury and should only be consumed in moderation.

By using your imagination to create a canned salmon salad garnished with carrots and/or broccoli you have been able to use your culinary skills to produce a meal that is both heart healthy and affordable. But while you have a good thing going, keep in mind that many salad dressings are high in artery clogging saturated fat, so a vinaigrette or lemon wedges would be much better choices.

One other interesting piece of research that has come to light in recent months concerning a heart healthy cardiovascular diet has to do with sugar and refined sugars. According to a large study (80,000 women) sugar and refined sugars decrease good cholesterol (HDL) and raise the levels of the very dangerous early stage fats known as triglycerides. In fact one doctor after reviewing these results concluded that there is a distinct possibility that eating a diet which includes moderate saturated fat is better than a diet low in saturated fat and rich in sugars and refined carbohydrates.

Another villain in a healthy cardiovascular diet are trans fats also known as hydrogenated fats. These are manmade fats that have many of the same properties as saturated fats and are perhaps the unhealthiest of all. Trans fats increase bad cholesterol (LDL) and decrease good cholesterol (HDL) and can sometimes be found in tasty delights such as cookies, crackers, and microwaveable popcorn.

Now that we have laid the groundwork for creating a delicious cardiovascular diet that is sure to dazzle your friend and family let's add some heart healthy foods to use as building blocks. They are: black beans, tuna, extra virgin olive oil, walnuts, almonds, sweet potato (dry), tofu, carrots, oatmeal, flaxseed grain (bread, muffins), low fat yogurt (watch the sugar content), cherries, blueberries, avocados, lettuce, and any product fortified with plant sterols.

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Nature provides us with one of the most effective cardiovascular disease treatment options available in the form of omega 3 fish oil. Not all oils are the same however so it is important to know which ones to use.

It is the omega 3 fatty acids that provide most of the benefits and the two main ones are called DHA and EPA.

They are able to lower your bad cholesterol and raise the good one to enable a healthy balance. In addition scientists have found that they can strengthen the heart's electrical system to reduce any rhythm abnormalities.

As they also lower your blood pressure and stop the platelets in your blood from clotting, they really are a natural and proven way of avoiding sudden death from a heart attack or stroke and provide many other benefits too.

The Journal of the American College of Cardiology states that "Omega 3 therapy continues to show great promise in primary and, particularly in secondary prevention of cardiovascular (CV) diseases."

For an even more effective cardiovascular disease treatment, look for oils containing Ubiquinol which is the best form of Coenzyme Q10.

This unique ingredient is present in every cell in your body and helps to produce energy in the muscles, especially the heart. After the age of forty, you produce less and it is important therefore to maintain your levels.

As you can see, using the right fish oils can help to prevent heart disease and provide an effective treatment for it.

To select the best oils look for the purest ones that have been molecularly distilled to remove all the toxins (the reason why fresh fish is no longer recommended). These include mercury and lead and can cancel out many of the benefits.

Oil rich in DHA fatty acids is also more beneficial as this provides most of the benefits. Around 280mg of DHA in each 1000mg capsule is optimal.

As I mentioned earlier and especially if you are on statin drugs, an ultra fish oil with added Ubiquinol will increase the protective and healing powers even more for improved heart health.

Many other benefits from these natural oils include better brain health and mental well-being, improved vision, a stronger immune system and a better memory.

Now you know the best and most natural cardiovascular disease treatment, why not make these oils a part of your daily routine and help yourself to a longer and healthier life.

If you would like to learn more about the high quality DHA omega 3 supplements I personally take, visit my website below.

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Each year heart attacks kill more than 150,000 Americans, surprisingly half of which are women. But while all fatal heart attacks can't be avoiding most experts agree that by being able to identify a cardiovascular problem before it results in a heart attack you can greatly improve your chances of avoiding this potentially serious event.

There are many symptoms that can tip us off that a cardiovascular problem is brewing. These would include, but not be limited to, fatigue, swelling in the ankles or abdomen (edema), shortness of breath, increased urination due to fluid buildup, nausea, excessive sweating, chest pain, dizziness, along with numbness in the extremities.

All of the symptoms above can be caused by varying degrees of arterial blockage, though most studies suggest that 70 percent blockage is needed to produce the symptoms that raise the warning flag for the presence of a cardiovascular problem.

It should also be pointed out that in patients with an underlying cardiovascular problem, taking certain types of medicines can lead to the worsening of heart related conditions such as congestive heart failure. This is especially true for medications that can cause sodium retention or reduce the pumping power of the heart itself. Examples of commonly used medications are nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen. Others medications that cause fluid retention or reduce heart strength are certain steroids, diabetic medications, and some calcium channel blockers. This is just a partial list so some extra research may be required in this area if you feel you are at risk of a cardiovascular problem.

What else should I know about identifying a cardiovascular problem?

Another important concept that opens the door for heart disease later in life is the fact that as we age the status quo is no longer sufficient to stave heart disease and it should come as no surprise that almost half of all deaths occurring in seniors, ages 65 to 74, are from heart disease. One of the primary reasons for this is a loss of heart pumping power combined with a natural age related increase in artery clogging blood cholesterol levels.

The heart pounds out about 100,000 beats per day, all the while adjusting to problems, and slowing down or speeding up to adapt to the situation. But the truth of the matter is that just like any other muscle at some point it starts to wear out. As your heart wears out it must pump harder and faster to push blood through the ever narrowing arteries. At some point a tipping point is reached resulting in heart failure or a heart attack.

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While views are changing, and begrudgingly the number of heart attacks is declining, it is quite interesting as to how we view such serious diseases as cardiovascular atherosclerosis. What I mean by that is that if we start to experience hair loss, wrinkles appears unexpectedly, age related sagging skin starts to occur, or our eye sight starts to go most people will go to extreme lengths, often spending thousands of dollars trying to correct the problem. On the other hand little attention is paid to what is going on internally until symptoms are noticed, and even then the impending warning signs of a serious illness such as heart attack or stroke may be ignored. Really, when you think about it shouldn't it be other way around, especially when it comes to our arteries, since keeping a steady flow of blood freely traveling through our arteries is essential to not only looking and feeling good but sustaining life itself.

What is cardiovascular atherosclerosis?

Atherosclerosis is harden of the arteries and cardiovascular means heart related. So cardiovascular atherosclerosis means heart disease caused by hardening of the arteries and blood vessels surrounding the heart. This would include arteries that take blood away from the heart as well as those responsible for cycling it back for the process to continue. Any disruption in blood flow, either to or from, the heart disrupts the natural balance in the body and more often than not leads to a number of serious conditions including a heart attack.

When cardiovascular atherosclerosis occurs the arteries actually narrow and start to lose their flexibility due the accumulation of cholesterol on the inside of the arteries. As over time these deposits start to harden due to the accumulation of calcium and the formation of fibrous tissue making the condition much worse. The combination of cholesterol, dead cells, fibrous tissue, and calcium is referred to as plaque, and as the plaque deposits grow larger the amount of blood the heart has to work starts a progressive decline. This in turn leads to the heart attempting to do more with less, eventually resulting in less blood and oxygen flowing to vital areas of the body.

Common symptoms often seen as a result of cardiovascular atherosclerosis are chest pain, congestive heart failure, irregular heart rhythms, fatigue, shortness of breath, sweating, anxiety, and fluid accumulation in the ankles, abdomen, and even the lungs. It might surprise you to know that three out of every deaths from heart disease are linked to atherosclerosis.

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Unless you have a genetic condition known a familial hypercholesterolemia (FH for short) where the liver continually pumps large amounts of cholesterol into a person's blood stream the chances are very good that you can substantially lower blood cholesterol levels naturally.

Ideas abound about how to lower your cholesterol. Some suggest statin prescription medications such as Crestor and Lipitor are the answer, but pundits voice their concerns about dropping cholesterol levels too low. Statins also produce muscle pain along with a number of other side effects which these same pundits are quick to point out. But ultimately when used a tool which is part of a larger tool kit statins can be a very effective option. On the other hand when they are used as a sledge hammer to drive cholesterol down many feel they are somewhat ineffective if not dangerous.

Some of the risk factors for high cholesterol that you should be aware of are smoking, diabetes, being as little as 20 percent overweight, and inactivity. Cholesterol levels increase as people age and are generally higher in men than in women, although levels increase in women after menopause.

But while there are varying opinions as to how to lower cholesterol what is for sure is that the above risk factors can make your blood cholesterol levels bounce around like a lottery ball during a Saturday night drawing. While this may be the case one there is one way to lower cholesterol that works well for almost everyone, and that is diet modification.

Studies show that diet alone can reduce bad cholesterol by over 30 percent in a two to three week period.

In order to achieve these stellar results you must learn the difference in fats and then become an expert label reader to make sure that you are not being mislead by cleaver or confusing labeling. The good guys when learning how to lower cholesterol are monounsaturated fats (nuts, olive oil) and polyunsaturated fats (fish) including the very beneficial omega 3 fatty acids. The bad guys are saturated fats. Saturated fats increase cholesterol levels more than any other fats. In many ways they are the person you can easily fall in love with only to find out they have a checkered past. Foods high in saturated fats are some of our favorites including meats, non-skim dairy products (milk, cheese, butter), processed meats (bologna, salami), coconuts, palm oil, and artificially hydrogenated vegetable oils.

How to lower your cholesterol through diet is a fairly simple equation. By combining your new found knowledge of saturated fat with a large dose of willpower you will be poised to produce excellent results in a short period of time. Many natural health minded individuals are finding that by adding natural cholesterol reducing remedies to this equation they are able to achieve even better results. Certainly everyone is different, and working with your doctor to find the best solution for your unique set of circumstances is always a good idea.



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There are four factors you want present on your cholesterol readings to be able to accurately interpret them for yourself. This helps you select the right treatment if any is needed, and puts you in control of your health.

Good cholesterol readings look like this:

Total Cholesterol: 200 mg/dl
LDL: Less than 100 mg/dl
HDL: At least 40 mg/dl
Triglyceride: Less than 150 mg/dl

Whilst many people focus on the total levels, this can in fact give a false reading of your health. It is the relationship between the LDL and HDL levels that is more important and here's why.

LDL or low-density lipoprotein is mostly made up of fat and only a little protein and excess amounts of this can lead to an increased risk of a heart attack or stroke.

HDL or high-density lipoprotein on the other hand is composed mostly of protein and only a little fat and helps to remove excess LDL and return it to the liver for disposal. The more of this type you have, the better it is for your health.

Your triglyceride level is important, although it is a different type of fat, as it comes from your food. Most of it is stored as fat which is an important source of stored energy but some is also present in the blood and together with LDL can cause problems if too high.

As you can see from the example above, a 3 or 2:1 ratio of LDL to HDL is ideal and even if your total levels exceed 200, if you have a healthy amount of HDL, you are not necessarily at risk.

If you have had a test and want to improve your cholesterol readings, there are a number of ways to achieve it without having to use the harmful statin drugs which doctors all too readily prescribe today.

Taking more exercise is important as it helps to increase your HDL and can be in the form of a walk if you do not want to exert yourself too much!

Cutting down on saturated fats like those in dairy and red meat and eating more fruit, vegetables, oatmeal and fatty fish like tuna and hoki will also help.

As over 80% of your cholesterol comes from your liver, a natural cholesterol supplement can make a real difference as it helps to lower your overall production and reduce the absorption in the gut. The good ones have been shown to be as effective as the statin drugs but without the side effects.

I hope this sheds some light on your cholesterol readings and that you can see there are natural and highly effective ways you can maintain them at healthy levels to help you avoid heart disease.



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