Dr. Al Sears, who specializes in anti-aging and conditioning, claims excessive cardio-training, running long distances or doing aerobics to the point of exhaustion can hamper pulmonary (lung and heart) capacity in the long run (pun intended).
Dr. Sears endorses a program he helped develop call PACE, an acronym that stands for Progressively Accelerating Cardiopulmonary Exertion. Of course he sells the DVDs to instruct one for PACE.
But what I learned indirectly is that PACE requires you go at a comfortable pace (pun couldn’t be avoided) with a series of intense short bursts, relative to your condition, using the exercise of choice with intervals of rest in-between each for a few minutes.
The accelerating part is that you increase the intensity each time, still within your capacity until the full session ends. This reminds me of wind sprints that we had to go through for conditioning prior to the football (American style) season.
Two lines formed and each person in front of each line would sprint all-out 40 yards then turn around to await the person behind him to do the same thing. When each line emptied to the other side the process began again with the newly formed lines.
This allowed brief rest periods between each sprint that was repeated around four or five times.
Now I prefer walking briskly outdoors for around 20 minutes six days a week. The traditional Indian medical system that’s catching on in the West, Ayurveda, considers brisk walking the best exercise for most people.
This doesn’t dismiss other types of workouts. But if you’re not trying to be a competitive athlete, moderate exertion is fine. All-out is okay if you do short intense bursts of activity with short periods of rest between each burst.
Time for Food
First drop the saturated fats are bad-for-you dogma. Too many health practitioners and journalists are still stuck with that misinformation (wrong thinking), that was actually formed from disinformation (lies) created by the sugar industry circa 1970.
The sugar industry diverted attention from studies that were growing with evidence that added sugar intake is related to obesity and heart disease. They managed to fund researchers who complied with bogus science which created the lipid-theory of heart disease and obesity – fat is bad, sugar is good.
And the heat-processed poly-unsaturated vegetable oils and margarine produced to replace saturated fats created worse cardiovascular health and more obesity with their indigestible non-nutrient trans-fats.
Replacing healthy saturated fats with no or low-fat diets has only increased obesity, diabetes, and poor cardiovascular health.
The types of fats you eat are important. Most fats used in processed and fast foods, the staples of SAD (Standard American Diet) and in many homes for occasional cooking or salads are heat processed hydrogenated fats.
They’re toxic fats that create inflammation. And progressive open-minded cardiologists are asserting that arterial endothelial wall inflammation is what weakens arteries, causing them to break or collapse.
That slandered sticky stuff that’s vital for many functions, cholesterol, rushes in to try and patch the damage from inflammation, then wind up getting blamed for the problem it was trying to fix.
Cardiologists Stephen Sinatra, MD (1) and Dwight Lundell, MD, (2) are among the leaders of those who are breaking out and writing books against the saturated fat dogma leading to the low or no fat food phase that has resulted in increased obesity and heart disease over the last part of the 20th Century to now.
Both doctors have books listed on Amazon. Dr. Robert Lustig gave a fantastic lengthy lecture that went wildly viral on YouTube pointing to sugar as the real culprit for rising obesity, diabetes, and poor heart health. That lengthy video lecture is at the end of this article.
They all cite decreased healthy fats, increased unhealthy fats, an extremely out of proportion ratio of omega-6 to omega-3 fatty acids, processed grains, and increased sugars, especially HFCS (high fructose corn syrup) in our processed and junk foods as the sources of arterial inflammation that lead to heart disease.
So for starters, cut out the low-fat foods and processed foods and start eating organic whole foods, including saturated fats such as coconut oil and organic real butter.
Healthy fats don’t make you fat, really. Avoid as much processed foods as possible. Increase organic fresh whole foods consumption, especially veggies and fruits.
Supplements You Can Take for a Healthier Heart
The supplemental enzyme, actually co-enzyme, CoQ10 is a highly recommended supplement for anyone with a high cardiac event risk profile, including high blood pressure. It’s actually good for anyone for many reasons, but Dr. Sinatra recommends double dosage for higher risk types.
Some claim ubiquinol, the reduced form of CoQ10 is better. Reduced could be considered predigested.
CoQ10 is actually ubiquinone that has to be converted internally to the CoQ10 form ubiquinol for its maximum cellular absorption. Some may have difficulties with that, depending on health issues. Ubiquinol is ideal for them. But most do alright with ubiquinone CoQ10, which is cheaper.
L-Arginine supports the production of endothelium-derived nitric oxide (EDNO). The endothelium is a thin layer of epithelial cells lining the inside of the blood vessels and heart. EDNO is a potent substance that dilates blood vessels and allows more blood to course through them, thus lowering blood pressure.
It can even reverse the development of heart disease, including hardening of the arteries (atherosclerosis), the most serious form of heart disease. It has other benefits as well. (3)
Curcumin from turmeric is a clinically proven powerful anti-inflammatory and anti-cancer herb that also helps prevent heart disease due to its anti-inflammatory properties. There are curcumin capsules available, usually enteric, which may contain phthalates and resemble plastic. Buyer beware.
Enteric coating capsules or tablets allow the curcumin to not be adulterated by stomach acids and reach the small intestines intact for maximum absorption. Ideally, the capsules should also contain piperine.
According to Dr. Michael Greger, piperine from black pepper boost blood levels of curcumin by impeding the liver’s process of getting rid of it. Odd, eh? Many nutritional experts claim black pepper boosts nutritional absorption.
If you need to keep the cheap, turmeric powder can be mixed with a healthy fat, usually ghee, coconut oil, or milk and heated with black pepper to produce a mixture that makes its curcumin highly assimilable.
The healthy fat chosen protects the turmeric/curcumin’s passage through the stomach and into the small intestines. There are various recipes to make this. Here’s one displayed in this video.
Free-floating calcium that isn’t absorbed into bone matter is common in our culture of excessive calcium intake. This situation offers the possibility of arterial calcification, literally. Vitamin K2 is important for ushering calcium out of the blood and into bone matter.
If you take cholecalciferol vitamin D3, adding K2 is important. Pick the most evolved type, MK-7 vitamin K2 for maximum benefits even though it costs more.
Vitamin C: Make sure you get plenty more than what most consider normal every day. It plays an important part in creating collagen, which is important for tissue elasticity and strength in blood vessels.
Supplementing magnesium, a vastly underrated, more important mineral for bone structure than calcium also provides an important factor for maintaining regular heartbeat rates and helping usher calcium into your bone matter instead of hanging around in the blood to clog or calcify arteries.
Here’s a terrific triple threat against heart disease: Cayenne at 40,000 or more international heat units (IHU), hibiscus tea, and hawthorn berry. These foods can all be used daily with very little expense.
The cayenne is consumed with a half teaspoon, maybe a full teaspoon later, mixed in purified water and gulped down ideally twice a day for maximum benefit. Hibiscus tea lowers blood pressure while Hawthorne teas of extracts produce heart and arterial strength. are traditional herbal teas
Good mental and emotional health with less anxiety and anger are very important contributors, even more-so than food and supplements for heart health.