Essay 9: what to take to reduce the risk for and effects of heart disease and stroke

You must read my disclaimer.  In 2023, more than 877,500 Americans die of heart disease, stroke, or other cardiovascular diseases every year. Heart disease and stroke are the first and fifth leading causes of death in the United States.  One in 3 deaths, $216 billion in health care costs, and $147 billion in lost productivity. In the United States, nearly 74% of adults have overweight or obesity.

Risk factors: 1) high blood pressure and high cholesterol; 2) diabetes; 3) smoking and second hand smoke; 4) Obesity, 5) Unhealthy Diet, and 6) Physical Inactivity.  I believe that high cholesterol claim is controversial, promoted to sell statins, which are hazardous. It is oxidized cholesterol that causes plaque that produces heart disease and stroke, so getting 500mg of vitamin C twice a day is more effective and safer than statins.

To reduce your risk for heart disease and stroke, each of these 6 factors can be addressed.  The primary answers are through diet and exercise

.  Knowledge and behavior change are keys.

The CDC states “A healthy diet emphasizes fruits and vegetables, whole grains, low-fat dairy products and lean proteins and limits saturated and trans fat, added sugars, and sodium.”  THIS IS INCORRECT. As noted in my newsletter in Nov, 2023, low fat dairy removes an essential fatty acid necessary to health. Low fat dairy increases the risk of obesity and diabetes.  I add that a healthy diet includes cruciferous vegetables and spices like cayenne and turmeric which reduce cancer risk, and fiber, yogurt, cole slaw and fermented foods to develop a healthy microbiome.  I also advocate many supplements on my product list.  This chart shows which supplements are especially useful to reduce risk for heart attack and stroke.

Studies have found that exercise is associated with reduced brain decay. For exercise, a 2021 study recommends that we need to DOUBLE the amount of weekly exercise from  2.5 hours of moderate-intensity exercise to a minimum of 5.0 hours each week to have an impact on health. 2.5 hours of weekly exercise DID NOT prevent hypertension and 5.0+ hours of weekly exercise DID. [from Physical Activity Guidelines for Americans 2nd edition]

Other steps include moving every hour, yoga to maintain flexibility, balancing exercises to reduce the risk of falls, meditation to grow your brain and reduce stress.

In 2023, a variety of medical methods are available to reduce obesity.  Wegovy is an injection you give yourself weekly that reduces appetite. The Economist on Nov 18 pg 9, reported that weight loss injections with Wegovy lower the risk of heart attack, stroke, and death by 20%.  There are other methods that have good evidence supporting them.

Campbell’s nutrition book on the Whole Foods Diet provides evidence that diabetes can be cured through proper diet.  People with diabetes often take Metformin, which has many health benefits until one get over 65.  But recently a new nutritional product, fatty15, has been discovered.  This fatty acid found in whole milk is safer and more effective than Metformin and does not require a prescription so everyone can take it.  I do.

After you have had a heart attack (HA) or stroke (S)!  For stroke victims, Oregon State Health University gives a megadose of vitamin C.  People with the highest level of vitamin C in their serum have the lowest level of stroke damage.  When I had a serious brain injury years ago, the doctors concluded the only reason my brain stayed functional was because I take 500 mg of vitamin C twice a day.

Exercise is key to staying healthy and regaining function after HA or S.  Talk to your doctor about how to do exercise, and then stick with it patiently and persistently.  People exceed the most optimistic predictions about future function when they continue to challenge themselves.  Weight loss and an excellent Mediterranean diet are important.  Maintaining social interactions is important.   Staying optimistic counts too.

Make sure you have a good doctor you can trust and speak to openly about your condition and concerns.  With the current state of our health care system, you really need to find someone you can rely on.