Beyond Cardio and Clean Eating
When it comes to your ticker, everyone knows the benefits of fish oil, regular exercise, stress avoidance, no snacking in lard and trying not to drop electrical appliances into your bath water
However, there are some lesser known, albeit equally important, strategies for heart health. Here are the five that I preach the most.
1 – Baby Aspirin ̵
1; One Ain & # 39; t Enough
The researchers around Peter Rothwell from Oxford presented the results of 10 clinical trials on primary prevention of aspirin skills together, the statistics of over 100,000 Persons included (1). The researchers analyzed the data for cardiovascular events.
Low doses of aspirin (75 to 100 mg) were effective only in the prevention of cardiovascular events in patients weighing less than 70 kg (about 152 pounds). In addition, low doses did not affect 80% of men and 50% of women weighing more than 70 kg. The over 70 kilo group needed higher doses to take advantage of aspirin.
(The researchers also found that any aspirin-mediated reduction in colorectal cancer rates was also dose-dependent.)
This means that women (and men) weighing less than 70 kilograms could benefit from the often prescribed aspirin a day although it is divided into two equal 41 mg. Dosages and not the coated variety.
People weighing more than 70 kg, and especially those with leaner body mass such as lifters, would be more likely to perceive the benefits of aspirin in a single dose of 81 mg. Take twice daily instead of the commonly recommended single tablet once a day.
2 – Niacin – As good as statins?
Doctors have dismissed niacin as a cholesterol fighter a few years ago, but recent research shows it agrees quite well with statins and without the negative side effects (2). More importantly, though, niacin is one of the two known remedies (the other being a $ 14,000 drug) that works against the so-called lipoprotein (a), an almost-ignored lipoprotein that is barely known by doctors tested and tripled the risk of heart attack at an early age (3).
Whether you want to use niacin depends on a few factors. If your document already has you on statins, you might want to ask him while you get a copy of the above paper to add niacin to your regime.
Now here is the mess. Many people do not like niacin because sensitive individuals can bang it with skin-washing prostaglandins, which can also lead to a short-lived prickly sensation throughout the body. Therefore, many people choose the ER formula, which significantly reduces or eliminates the side effects.
However, studies suggest that the immediate-release formula may work better in the long run, and if you take it with your meal, you should not. There is no flush or a feeling of angry ants crawling on your skin.
Studies suggest that studies will not suggest more than 2,000 mg per day for the sustained-release formulation and no more than 3,000 per day for the immediate-release formulation. Of course, these recommendations were developed from studies with heart patients who also took statins.
You should take a 500 mg dose for regular joes who are only seeking cardiac insurance. Tablet with immediate release and breakfast and another with dinner.
3 – Water – A full glass before the feet fall to the ground
Most heart attacks occur in the morning. If you want to know more about it, most heart attacks occur on Monday morning.
Part of it has to do with psychological and physiological stress on which Monday begins. The first day of the week is also on the first day of the work week, and many men fear all the shit they have to eat for the next five days until they're back in the sweet embrace of the weekend.
But there is more to do in the morning heart attack than fear of the job. There are physiological factors, some of which we do not understand and some do.
Among other things, we understand the role played by dehydration in blood clots, strokes and heart attacks (4). Most of us do not drink water during the night because a) we sleep to wake up and b) we do not want to drink a lot of water because we do not have to stumble into the bathroom to pee all this water back.
This water shortage makes our blood viscous, like molasses on a cold winter morning, and the heart has to work extra hard to pump that mud through our veins. The things that are worse are, for most men, a cup of coffee or orange juice in the morning, and that only increases dehydration and the risk of morning infarction.
Caffeine is, of course, a mild diuretic. Orange juice (as well as other juices or soft drinks) is osmotic and causes fluid from the vascular system to enter the intestine. Either you can leave the heart high and dry.
To guard against a "morning heart attack," cardiologist Joel K. Kahn recommends keeping a glass of water by the bed and drinking before getting out of bed.  The water increases the fluid volume of the blood and thus reduces the risk of blood clots and heart attacks. Drink at least water with your morning coffee or orange juice. Do not let mud form.
4 – Magnesium – Keep Your Veins and Arteries from Turning to Rock
According to the National Health and Nutrition Examination Survey (NHANES), 61% of Americans do not get enough magnesium. Considering the fact that a lot of magnesium is lost through sweat, it makes sense that athletes have even more mineral deficiency.
It does not matter that magnesium plays a role in more than 300 biochemical reactions, not to mention a high testosterone level. The uptake is also inversely related to arterial calcification. With sufficient magnesium levels, calcium remains dissolved in the blood so that it can not be swayed in your veins and arteries (or your kidneys), preventing kidney stones.
For Heart Health and General Health Consider daily intake of 400 to 1,000 mg of magnesium.
5 – Testosterone – It's Good for Your Heart
A metastatic study in the Journal of the American Heart Association examined over 100 studies with testosterone found that low testosterone levels are associated with abnormal ECG levels (5).
They also found that men with higher levels had 25% less sudden cardiac arrest. If you have low testosterone symptoms (low libido, low energy, muscle tightening difficulties, etc.), you have several options.
Of course, you can eliminate some or all of the conditions, such as obesity, stress, or medications that could deprive you of your testosterone.
You could also use testosterone-enhancing supplements. Some, like Alpha Male®, work synergistically to increase testosterone levels by affecting the pituitary gland and testes to increase T, while others, such as Rez-V ™, inhibit the conversion of testosterone into estrogen and thereby increase T-weight. Make sure mirror.
Even taking extra magnesium can significantly increase T-levels, provided you have a deficiency in this mineral.
Many Nayayers poo-poo testosterone increase the dietary supplement, but they look at it through a narrow, compressed lens. It is true that a test booster supplement does not increase the T up to the amount of muscle, but it can increase the T so that the values are in the healthy range, in the heart attack and in the diabetes area.
Finally and Above all If a blood test (along with symptoms) shows that your T-scores correspond to a daffodil, consult a doctor to get a possible testosterone replacement. It could change your life. It could also save your life.
Keep kicking ass after 40
Strong hearts and big fat lies
- Rothwell, Peter M. et al. "Impact of Aspirin on the Risk of Vascular Events and Cancer by Body Weight and Dose: Analysis of Individual Patient Data from Randomized Trials." The Lancet, July 12, 2018.
- Superko, Harold Robert. "Prevention of Niacin and Heart Disease: Engraving the Grave Stone is a Mistake", "Clinical Lipidology", November – December 2017, Volume 11, Issue 6, pages 1309-1317.
- Worth knowing about the New York Times, January 9, 2018.
- Chan, Jacqueline. "Water, Other Fluids, and Lethal Coronary Artery Disease: The Adventist Health Study," American Journal of Epidemiology, Vol. 155, Issue 9, May 1, 2002, pages 827-833.
- Oskui, M. "Testosterone and the Cardiovascular System: A Comprehensive Review of Clinical Literature." JAHA, November 15, 2013.