July 2025: Heart Health

mdcwave
Jul 20
3 min read

Updated: Aug 26

HEART HEALTH

Mid-year is the point where we take stock of our goals in healthy aging. We are in the business of increasing both healthspan and lifespan. We want to extend your healthy years so you can live independently, and functionally (both physically and mentally), without any major encumbrances, or illnesses.

Heart disease is the country's number one problem. Preventing cardiovascular disease (CVD), means you have to start thinking about your arteries, veins, and capillaries.

Our vascular system can become a problem for many heart conditions. Anything that disturbs, or weakens the vascular system is going to affect the heart. Conditions most likely to cause CVD problems are:

Smoking

High blood pressure

High blood sugar

High cholesterol

Chronic inflammation

Chronic Stress

BLOOD VESSEL BASICS

The vascular system, which feeds nutrients and oxygen to the body, is a closed pressure system. Nature's exquisite pump allows the whole cardiovascular system to work smoothly, and seamlessly, for over 100 years, when treated right. If problems do occur, doctors have many tools to help correct the situation.

VASCULAR PERFECTION

Our 60,000 miles of blood vessels contain a smooth and slick inner surface lining. This system is designed to transport nutrients and oxygen to all parts of our bodies, flawlessly. If the lining is impaired, in any way, by plaque deposits, or other problems, like potholes, the corrupted lining presents obstructions to the essential smooth transport of blood, as well as high blood pressure.

MAINTAINING YOUR VASCULAR SYSTEM

Diet and lifestyle play a big part in vascular and heart health. 21st century research has shown how foods and fiber team up to combat CVD:

• High fiber foods work with your gut microbes to produce metabolites. These get into the blood stream and absorb excess fatty acids and cholesterol.

Metabolites also improve your ability to metabolize excess blood sugars, keep insulin from getting too high, as well as help reduce inflammation.

• Some foods that offer special types of fibers for vascular repair are: apples, avocados, bok choy, garbanzos, walnuts and whole oats. All contribute to reversing clogged blood vessels, thus lowering the risk of heart disease.

NITRIC OXIDES ROLE IN CARDIO VASCULAR HEALTH

The systems that control the vascular network insure that the heart can beat an average of 100,000 times daily (for over100 years), pump enough blood to float a boat, and never take a break. A key component for heart health is nitric oxide (NO), a signaling molecule for many human processes.

Nitric oxide's importance in vascular health earned the Nobel Prize in psychology in 1992 The role of nitric oxide in heart health is to regulate the vascular system:

Nitric oxide dilates blood vessels raising blood supply and lowering blood pressure.
Nitric oxide improves physical endurance, reduces fatigue, inflammation, brain fog, and also helps boost the immune system.
Factors that deplete nitric oxide are smoking, poor diet, obesity, stress and aging.

Food and drinks play a major role in supporting nitric oxide for regulating the vascular system:

Beets and beet juice are tops in generating nitric oxide. Beets are packed with nitrogen. Add beets, beet greens, to your smoothies and salads.
Garlic activates an enzyme called "nitric oxide synthase" to make more nitric oxide.
Dark chocolate, preferably with a high cacao rating of about 80%, lowers blood pressures.
Pomegranates and juices are packed with polyphenols that work to improve the vascular system and lower blood pressure.
Tea, both green and black, help make nitric oxide. For a bonus, add matcha, which is ground green leaves turned into a powder.
Leafy greens contain nitrates from the soil. Top greens are arugula, bok choy, rhubarb and lettuce.
Watermelon and watermelon juice, contains a chemical that produces nitric oxide.

Note: This list of foods and drinks for healthy blood vessels is thanks to, Dr. William Li, MD.

WHY EXERCISE ?

What do you want your future to look like? Do you want to have mobility, freedom, independence and vitality, as you age? These are not hallucinations, but actual research proven outcomes resulting from a regularly scheduled exercise program.

We don't recommend that you become a triathlete. Plan a series of activities that enables most of your body's 206 muscle groups to get some daily use:

Try to get a daily walk. Twenty minutes makes a big health gain.
When shopping, park away from the entrance. These extra steps help.
Take the stairs wherever you go. You're lifting your body weight with each step. Builds cardiovascular fitness like no other.
Ride a stationary bike. Your largest muscle groups will benefit, keeping you mobile longer.

Note: Get your doctor's OK before starting any new exercise program!

Your New Health Order Team: Roger and Arlene.