Cardiovascular Disease (CVD) is the NUMBER 1 KILLER of men and women in North American. Since 1984, more women than man die from CVD every year. Here are the top 6 killers of women and men in order:

Top 6 Killers of Women
1) Cardiovascular Disease (CVD)
2) Cancer (lung, breast, colon…)
3) Respiratory/Lung Disease
4) Alzheimer’s Disease
5) Diabetes
6) Pneumonia/Flu

Top 6 Killers of Men
1) Cardiovascular Disease (CVD)
2) Cancer (lung, prostate, colon…)
3) Accidents (car,…)
4) Respiratory/Lung Disease
5) Diabetes
6) Pneumonia/Flu

Women live on average 8 years longer than men (sorry, life’s not fair) which is why Alzheimer’s shows up on the list for women and not men and since there is a higher risk for developing Alzheimer’s as you age. This also means that most men will be dead before they will lose their minds (although some women would disagree!!)

All joking aside, the main point here is that taking care of your heart needs to be your top priority. I can remember my aunt, who has a strong gag reflex, asking her dentist if she really needed to floss ALL her teeth. His response was “No, only the ones you want to keep.” So when people ask me if they really need to exercise and eat healthy, can you guess my answer? These things are not optional if you want to live a long and healthy life.

The good news is if you take good care of your heart, the rest of your body will follow. First, it is a good idea to know your Cholesterol levels and check your Blood Pressure on a regular basis just so you know your risk factors.

One of the best ways to lower Cholesterol is to increase your fiber since fiber binds with fats, such as Cholesterol, and is excreted. The easiest way to do this is to add 2 Tbsps of ground Flax Seeds to your diet every day. Flax is easy to digest, it is loaded with Omega 3 Fatty Acids, it binds to fats and toxins, it promotes good bacterial growth in the intestines and it makes the stool slippery so bowel movements are easier. Psyllium is often recommended, but I don’t like it as much because it has no Omega 3’s and it absorbs 40 times it’s weight in water, so if you don’t drink enough water you can actually become constipated.

Of course the best fiber comes from fresh fruits and vegetables. You absolutely must consume these daily. I know you have heard that a gazillion times and there’s a reason for that – IT’S TRUE. The fiber, vitamins, minerals and phytonutrients (phyto = plant) are absolutely vital to your health. The more nutrients you get into your body from natural sources, the less likely you are to crave junk food. Many North Americans, despite eating vast quantities of food, are literally “starving to death” because they are not getting nutrients into their bodies from eating highly processed foods that are devoid of all nutrients. When the body is starving, triglyceride levels become elevated and insulin resistance develops which can lead to Type 2 Diabetes (watch for another blog posting to come)

Fish oil has natural anti-inflammatory properties and studies on patients with CVD have found that inflammation is a major cause of the CVD so taking fish oil helps reduce the risk. Cold water fish such as salmon, herring, trout and mackerel are an excellent choice.

Eating Oatmeal, that is traditional oats – not the quick oats, is a great way to lower Cholesterol. They are a rich source of Tocotrienols – these are “relatives” to the vitamin E family and prevent oxidation of LDL Cholesterol.

Almonds and walnuts are a great source of monounsaturated fatty acids. Studies have shown that walnuts significantly increase the elasticity of the arteries.

Reduce simple sugars and eat foods with a Glycemic Index rating of less that 55 (http://www.glycemicindex.ca/glycemicindexfoods.pdf). This is great strategy for reducing all disease. Low Glycemic foods do not spike blood sugar levels and start the insulin roller coaster that leads to nothing but trouble.

Now for the dreaded “E” word – EXERCISE. No one is expecting you to become a marathon runner, but everyone can at least go for a 20 minute fast-paced walk every day. I get up 30 minutes early every morning (and I am NOT a morning person) to go for a bike ride. I always feel amazing afterward. Load your IPod or MP3 with some great tunes, or better yet, a motivational CD, and the time will fly. Your heart is a muscle and you absolutely have to exercise it.

Remember, keeping your Heart Healthy means keeping you Healthy.

Linda Miner

Registered Nutritional Counselor

RNC, CHN, RSNA, CMTA, BA

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*NOTE: This opinion expressed here is that of the author based on her research and personal experience. It is not intended to replace your own personal research or the opinion of your physician. You should always check with your physician and/or pharmacist before changing your diet, starting an exercise programs or taking any supplements. Please be aware that some foods and natural supplements may interact with prescription medication.