A Healthy Heart in 2024

Healthy Hearts

Heart disease, like most if not all diseases, has been skyrocketing for the last few years.

All heart disease is largely preventable given that the person follows certain principles and Mother Nature’s guidance. 

If you’re struggling with heart concerns like atrial fibrillation, tachycardia, heart palpitations, panic attacks, mitral valve prolapses, or heart pains, then this is the post for you.

First off, as with anything going on in the body, nothing happens in isolation.  The heart is connected to many other organs, and their function can impact the health of your heart.  Some of these organs/areas that are worth addressing include:

• The parathyroid gland
• The pituitary gland
• The adrenals
• The kidneys
• Circulation
• And emotional components (Heart Chakra), though we won’t explore that today.

Over the past few years there has been a lot of talk about how to undo and detox from a certain thing.  As far as I am aware, you cannot “detox” from spike proteins or anything similar. 

Certainly, things like zeolites, chlorella, and enhancing the function of your detoxification pathways will all be helpful.  However, to the best of my knowledge, as far as it pertains to the spike protein, I’ve heard a lot of claims but have not seen any REAL evidence yet.  

Most of what I see touted as “detoxes” are general anti-inflammatory protocols, usually including turmeric, nattokinase, vitamin C and a few other herbs or supplements.  These are all great in their own way, but I haven’t seen any evidence showing that they directly impact spike proteins. 

However, not all hope is lost.  You can protect your heart, and this is the aim of today’s blog.  

Remember- none of this constitutes medical advice and should not be taken as such.

Let’s start with the basics.

Anatomy of the Heart

The heart is a muscular organ about the size of a fist (everyone’s heart size is different though) which is located behind and slightly on the left of your breastbone (sternum).

A healthy heart supplies your body with the right amount of blood at the rate needed to work well.  It is at the center of your circulatory system which is a network of arteries, veins, and capillaries, that carries blood to and from all areas of your body.

The parts of the heart’s anatomy are the following:

1. Heart Walls

These are the muscles that contract and relax, sending blood throughout the body.

The heart walls have three layers:

• Inner layer (endocardium)
• Middle layer (myocardium)
• Outer layer (epicardium)

1. Heart Chambers

The heart is “divided” in two chambers, one on each side of the heart.  These are further divided in half, making four total segments.  Two on the top (called atria) and two on the bottom (ventricles).  Blood flows through the atria, then into ventricles, and then out to the rest of the body.  Deoxygenated blood gets pumped out of the right side of the heart and to the lungs.  Oxygenated blood gets pumped out of the left side of the heart and to the rest of the body. 

1. Heart Valves

First we have the atrioventricular valves.  These separate the atria from the ventricles.   These Include:

• Tricuspid valve which is between your right atrium and right ventricle.
• Mitral valve which is between your left atrium and left ventricle.

Then we have the semilunar valves which include:

• Aortic valve, which distributes blood to the entire body
• Pulmonary valve, which directs blood towards the lungs 

1. Blood Vessels

The heart pumps blood through three types of blood vessels:

1. Arteries, which carry oxygen-rich blood to your body’s tissues (the lungs included).  However, this is a generality.  A more accurate definition would be to say that arteries carry blood away from the heart.  This is because arteries like the pulmonary artery do carry deoxygenated blood to the lungs to receive more oxygen from the air we inhale.  
2. Veins, which carry oxygen-poor blood back to your heart.  Again, a more accurate definition would be to say that veins carry blood back towards the heart.  Certain veins do carry oxygen-rich blood.
3. Capillaries, where your body exchanges oxygen-rich and oxygen-poor blood.

Coronary arteries deliver oxygenated blood to the myocardium, the muscular tissue of the heart. This blood supply is crucial for providing the heart muscle with the nutrients and oxygen it needs to function properly.

The primary coronary arteries are the left coronary artery, the circumflex artery, the left anterior descending artery, and the right coronary artery.

Human Breathing and Blood Pressure

Breathing is intimately related to the function of the heart.  It is also intimately tied to the function of the autonomic nervous system.  To put it simply:

ANS is to maintain homeostasis (i.e., an optimal or ideal physiological and emotional balance), and in doing so regulates and coordinates many bodily activities such as digestion, body temperature, blood pressure and is associated with aspects of emotional behavior.  (Andreassi, 2000, p 35)

To put it simply, when one is in a sympathetic dominant state…

• Blood pressure rises

• CO2 levels increase 
• Heart Rate increases 
• Breathing rate increases  
• Blood vessels to the gut constrict, and blood vessels to the muscles dilate.  About 75% of the normal blood supply to the gut is shunted away
• The cardiac workload is increased, meaning the heart pumps harder and faster to move blood through the body.  

These are all normal reactions and incredibly intelligent adaptations to stress.  It is a response that is designed to keep you alive in a moment of immediate danger.  However, if the sympathetic nervous system is consistently firing, it is a sign your body is in a stressed state.  It is associated with increased risk of blood vessel damage, high blood pressure, diabetes, poor kidney function, and increasing the risk of aneurysms- which are bulges in the artery walls.  If they persist, it is possible that they can n rupture and cause life-threatening internal bleeding.

Conversely, when one is in a more parasympathetic state…

• Blood pressure goes down 

• CO2 levels decrease 
• Heart Rate decreases 
• Breathing rate decreases  
• Blood vessels to the gut dilate, and blood vessels to the muscles constrict

The nerve that controls the diaphragm (the phrenic nerve), your primary breathing muscle, originates from C3, C4, and C5.  In fact, there was a mnemonic for remembering the Innervation of the Lungs: “C3, C4, C5 Keep you alive!” 

What is a Healthy Heartbeat?

Finally, we have the electrical conduction system which controls the rhythm and pace of your heartbeat. It includes the sinoatrial node and the atrioventricular node.

The rhythm of your heart is normally controlled by a natural pacemaker (the sinoatrial, or SA, node) located in the right atrium.  The sinus node produces electrical impulses that normally start each heartbeat.  The electrical impulses then propagate through specialized pathways within the atria before reaching the atrioventricular (AV) node, located in the lower part of the right atrium.  From here, impulses are delayed briefly before being transmitted to the ventricles through the bundle of His and its branches, ensuring coordinated contraction of the atria and ventricles.

The rate at which the SA node generates electrical impulses determines the heart rate. Under normal conditions, the SA node maintains a regular rhythm, resulting in a resting heart rate typically between 60 and 100 beats per minute in adults.  However, some athletes can have normal heart rhythms in the 50s and even 40s, especially if they are endurance athletes.  

The heart rate can be modulated by various factors, including the autonomic nervous system, hormones, physical activity, and medications.

Functions of Blood

One microliter of blood contains: 4.7 to 6.1 million (male adult) red blood cells (RBC).  RBCs are made in the bone marrow and have a lifespan of about 120 days.

Blood is oxygenated via a process called pulmonary gas exchange, which takes place in the lungs.  Oxygen enters the body when we inhale air.  Air that contains oxygen makes its way to the tiniest pockets of the lung, called alveoli.  These alveoli look like grape clusters (see above), which maximizes surface area.  In the alveoli, oxygen diffuses across the thin walls of the air sacs and into the surrounding capillaries.

Oxygen molecules that enter the bloodstream bind to hemoglobin, a protein found in red blood cells. Hemoglobin is the primary oxygen carrier in the blood.  Each hemoglobin molecule can bind to four oxygen molecules, allowing for efficient transport of oxygen throughout the body.

From here oxygenated blood enters the heart and exits again into the circulation via the left ventricle and the arterial system.  As blood flows through the arteries, oxygen is delivered to cells, where it is used in cellular respiration to produce energy (ATP).

Inside the mitochondria of these cells, oxygen is used in the process of cellular respiration to break down glucose and other nutrients, creating water and generating energy in the form of ATP.

During this process, CO2 is generated and eventually must be expelled.  It is transported back to the lungs through the venous system, dissolved in plasma or bound to hemoglobin, to be released from the body during exhalation.  

Again, this is ultimately how cellular respiration and photosynthesis are intimately linked.

The blood serves many functions in the body, some of which include:

• Supply of oxygen to tissues
• Removal of carbon dioxide
• Supply of nutrients such as glucose, amino acids, and fatty acids
• Removal of waste such urea, and lactic acid
• Immunological functions, white blood cells, and detection of foreign material by antibodies
• Coagulation, which is one part of the body’s self-repair mechanism
• Messenger functions, transport of hormones and the signaling of tissue damage
• Regulation of body pH
• Regulation of core body temperature

The Kidney-Heart Connection

Kidney dysfunction is incredibly common here in the US and it is not really talked about in these alternative circles that much.  Here’s some numbers for context.  According to the CDC, More than 1 in 7 US adults have some form of kidney disease.  Of that cohort, as many as 90% don’t even know that they have it.  That is staggering.  

I believe many alternative practitioners avoid this topic because they preach the consumption of more protein.  This has always confounded me, especially coming from the folks who claim to “follow the evidence.”  

Virtually no one in America dies of protein deficiency.  Period.  Those that are protein-deficient almost always coincide with simply not getting enough calories overall.  Yet no one talks about this. 

The average American may have many nutrient deficiencies, but the chances are less than 1 in 100 that protein is one of them.  Based on data from the National Health and Nutrition Examination Survey (NHANES), the typical American adult has consistently derived approximately 16% of their caloric intake from protein for several decades, with a standard error of 0.1.  This is more than adequate.

If you want to make an argument for putting on more muscle and getting big in the gym, then go for it.  But from a health standpoint, hypertrophying muscles like that are associated with a shorter lifespan.  Bodybuilders are notoriously known to live shorter lives.  You read that correctly.  The people who live to 100 don’t look like peak Arnold Schwarzenegger, and never have.  

The reason I bring this up is because kidney disease is consistently among the top causes of death in the US, and it seems like it’s a third-rail topic.  My guess is because many now tout high-protein diets, they conveniently omit the strain this puts on the kidneys.  But, of course, this is not the only reason.  Not even close.  High protein diets do, however, tax the kidneys a great deal.  

Kidneys are very sensitive to acidic environments from meats, drugs like antibiotics, pain medicines, blood pressure medications, and more.  It is vital to limit the excess stress put on these organs to maintain optimal health.  An alkaline nutrition approach can really improve and optimize kidney function and restore vitality! 

The nephrons are usually impacted the most.  Most kidney drugs, like diuretics, target the nephrons.  Nephrons are incredibly tiny and therefore easily plugged.  When plugged, they become inflamed and infected and die.  High protein is a problem for the kidneys, but so is high blood sugar and high insulin –which is why diabetes and kidney disease go hand in hand.

The kidneys are responsible for initiating erythropoiesis.  Erythropoiesis is the process by which new red blood cells (erythrocytes) are produced in the bone marrow.  It is stimulated by decreased O2 in circulation, which is detected by the kidneys.  (Note: this is why endurance athletes love training at higher elevations.  It allows them to naturally create more red blood cells, thus increasing their oxygen carrying capacity when they come back to sea-level elevations for a short period of time).  When low O2 levels are detected, the kidneys then secrete the hormone erythropoietin (EPO).  EPO is the hormone responsible for signaling the bone marrow to churn out more red blood cells.  Erythropoiesis ensures the body has a sufficient supply of oxygen-carrying red blood cells to meet its metabolic needs.

The pH factor (“potential of hydrogen”) is the measure of a chemical solution’s acidity versus its alkalinity, on a scale of 0 (more acidic) to 14 (more alkaline).  If you want to test this at home, I recommend that you buy litmus (pH) paper and use it to test your body’s pH factor on a daily basis.  The ideal urine pH is around 6.0 to 6.5. This will help you observe firsthand the reactions that foods have on your body’s chemistry, since the primary thesis of this book is that alkalization is the key to tissue regeneration.

Healthy Heart Action Steps 

Now before we begin talking about certain nutrients and foods, we need to mention that if your diet consists of processed fats, you live a sedentary lifestyle, smoke, you are overweight, have poor blood sugar control, you don’t sleep well etc., then you should focus on fixing these first.  Nothing I mention below replaces those priorities.

Nutrition

Especially in the modern day, you want to avoid foods or food-like products that promote inflammation or activate the immune system. That means:

• No refined sugar
• Little or no animal proteins, such as meat, fish, eggs, or dairy products
• No processed foods
• No GMOs, i.e., genetically modified foods
• No white flour products
• No toxic fats, such as canola oil…Avoid the high linoleic acid seed and vegetable oils that are a main driver behind the coronary heart disease epidemic.
• Avoid gluten altogether, if possible, etc.
• Lots of fresh, organic fruits and vegetables.

This is the baseline.

Methylation Cycle Support

But you’re here for the specifics… Well, here we go!

Let’s start with the methylation cycle and homocysteine.

First, what is the methylation cycle?

Methylation is a simple biochemical process – it is the transfer of four atoms – one carbon atom and three hydrogen atoms (CH3) – from one substance to another.  

The methylation cycle is important for over 200 processes in your body, which can lead to an entire host of symptoms.  It impacts brain chemistry, immune response, detox, DNA repair, inflammation, hormone production as well. 

A good analogy is to look at the body as a machine, with multiple gears and switches.  Methylation is the process that turns these biological switches on (methylation) and off (demethylation).  This is done with the donation of a methyl group (CH3) from one molecule to another.  If the body were a house, the methylation cycle would be the light switches.  

One of the major blocks in this cycle comes in the form of homocysteine.

High homocysteine levels are an independent risk factor for most cardiovascular diseases, as well as strokes, dementia, osteoporosis, cancer development, and more.  There are some nutrients that help with homocysteine.

Some very important nutrients that are unfortunately overlooked when it comes to heart health are B vitamins.  This is especially true with B9 and B12 since high homocysteine levels usually indicate a deficiency.

CH3 groups are transferred via a universal methyl donor known as SAMe (S-adenosylmethionine). SAMe readily gives away its methyl group to other substances in the body, which enables the cardiovascular, neurological, reproductive, and detoxification systems to perform their functions (by turning “switches” on). 

This system relies on certain B vitamins to be effective, especially 5-MTHF (also known as active folate or 5-methyltetrahydrofolate).  This is another name for vitamin B9.  If you do not have enough 5-MTHF the methylation cycle will not work as efficiently as it should. 

But that’s not all!

We now know that roughly a third of folks who suffer from heart failure have very low levels of certain B vitamins.

Niacin (B3) is needed for healthy blood circulation and a healthy digestive tract.  Even in the medical space, nicotinic acid has been used to treat cardiovascular disease for over 50 years and was the first drug to show a reduction in cardiovascular events and mortality in patients with prior myocardial infarction.  Riboflavin (B2) is involved in other metabolic pathways found in the body, which include producing red blood cells and natural corticosteroids, among others. 

There are many B vitamins that are all crucial for heart health.  Getting them from high quality foods will greatly protect your heart.

• Folate (B9): Many dark leafy green vegetables, broccoli, asparagus, nuts, avocados, spinach, cabbage, bananas, mushrooms, Brussels sprouts, dates, peas, squash, lentils, oat bran, lima beans, and kidney beans.
• Riboflavin (B2): Green leafy vegetables, beans, mushrooms, almonds, green vegetables, rice bran, avocados, grains, sunflower seeds, Brussels sprouts, prunes, beet tops, turnips, apples, bananas, carrots, grapefruit, kelp, coconut.
• Cobalamin (B12): Found in animal meats, seafood, dairy, and eggs.  Some vegetarians and vegans may need a proper supplement to incorporate the needed amounts of B12, or get it from nutritional yeast, algae, or spirulina.  You can find some in concord grapes, sunflower seeds, and bananas as well. A healthy gut creates its own B12.
• Niacin (B3): Wheat germ, nuts, brown rice, sunflower seeds, potatoes, green vegetables, almonds, rhubarb, whole barley, rice bran.
• Thiamine (B1): Found in many food sources, such as beans, seeds, oats, brown rice, certain yeasts, lentils, potatoes, oranges, green leafy vegetables, nuts, and peas.  Chlorinated water and black teas may destroy thiamine.

Also related to homocysteine is glycine.  Glycine is the simplest of the amino-acids and considered non-essential (meaning the body can produce it on its own and does not necessarily need to be taken in through food.  It has many functions, including…

• Healthy digestion 
• Lowering stress
• Improving metabolic health
• Protecting the nervous system
• Development of the musculoskeletal system
• Helping regulate bile synthesis
• Synthesizing glutathione
• Stabilizing blood sugar
• Reduce fatigue
• Mitigate stress & anxiety
• Help produce red blood cells
• Repairing and protecting joints + cartilage
• Promotes restful sleep

Plant-based sources include beans; vegetables like spinach, kale, cauliflower, cabbage and pumpkin; plus fruits like banana and kiwi.

Then we have trimethylglycine (also known as betaine) which might be the most popular nutrient for lowering plasma homocysteine levels.  It is an amino acid derivative that can be found in plants such as beets and spinach. 

Trimethylglycine plays an important role in methylation, particularly in the synthesis of melatonin, coenzyme Q10, and neurotransmitters such as dopamine and serotonin.  Foods rich in betaine include spinach, beets, quinoa, kamut, and sweet potatoes.

Histamine Management

Then we have the nutrients that will help us with histamine.

When looking at ischemic heart diseases, in many cases, blood histamine levels are significantly higher.

Histamine is generated and stored within granules in 

• Mast cells located within the tissues 
• Basophils and eosinophils in the blood
• Enterochromaffin-like cells located in the stomach lining

Histamine…

• Works as a chemical messenger in the nervous system
• It is a component of stomach acid, also known as gastric acid, which helps with digestion
• Helps to dilate blood vessels. When blood vessels are dilated, this allows white blood cells to attack pathogensThis is an immune response to perceived dangers to the body

Mast cells are vital components in the inflammatory response in the body.  They can be activated in a variety of ways.  Histamine works as a chemical messenger in the nervous system.  It is a component of stomach acid, also known as gastric acid. This helps the digestive tract work normally.

Histamine helps to dilate blood vessels. When blood vessels are dilated, this allows white blood cells to attack pathogens. This is an immune response to perceived dangers to the body.

Mast cells not only synthesize and secrete histamine but proteases, prostaglandin D2, leukotrienes, heparin and a variety of cytokines as well and chronic activation of mast cells in the atherosclerotic lesions predisposes a person to this event. 

Gastrointestinal Disorders

Various gastrointestinal diseases can also result in histamine intolerance: 

• Gluten sensitivity
• Leaky gut syndrome
• Crohn’s disease
• Ulcerative colitis
• Inflammatory bowel disease (IBS)
• Small intestine bacterial overgrowth (SIBO)
• Bacterial Overgrowth

More folks are considering that histamine intolerance is caused by the overgrowth of bacteria that produce histamine from undigested food. This results in overproduction of histamine that can’t be degraded by DAO, this explains why so many people with ongoing allergies often suffer from the GI conditions listed above.

Vitamin C

Vitamin C is our most important antioxidant, a powerful antioxidant, and works in conjunction with vitamin E and enhancing immune system function. It can protect DNA and cell membranes from oxidation and even reverse it by donating the missing electrons back to them.  It can also directly render viruses, bacteria, and toxins harmless.  Vitamin C is the main water-soluble antioxidant in human plasma and has a protective role for the heart (and much more).

When the levels of vitamin C fall too low there is a highly significant increase in the blood histamine level.

Vitamin C is the main water-soluble antioxidant in human plasma and has a protective role for the heart in general. 

All fruits and vegetables, especially citrus fruits, strawberries, blackberries, kale, papayas, mangos, guava, persimmons, apples, watermelon, red chili peppers, tomato juice, sweet potatoes, cauliflower, Brussels sprouts, and broccoli.

Pine Needle Tea

Pine needle tea contains extremely high levels of vitamin C and is one of the most powerful antioxidants known. It is antiviral, antibacterial, antifungal, and anti-inflammatory, and is also said to kill parasites. 

Furthermore, it has a very positive effect on respiratory diseases and dissolves mucus.  

Caution:  Pregnant women should not drink pine needle tea in any case, because it has been observed that it leads to abortions in cattle.

Glutathione

Glutathione is the major antioxidant in the body and is found within every single cell.  Its job is to neutralize free radicals that can cause cellular damage.  However, sometimes we are exposed to a great number of environmental toxins, and it can be hard for our body to keep up with this constant bombardment of harmful chemicals.  

Antioxidant vitamins and minerals include vitamins A (and carotenoids), C, and E, as well as selenium, manganese, and phytochemicals like lutein, quercetin, and lycopene.  These antioxidants might be found in many of the foods you are already eating.  The best sources of antioxidants are found in plant-based foods.  

Vitamin D & Sunlight

Vitamin D is crucial for heart health in general, but when it comes to regulating calcium, vitamin D functions by stimulating intestinal calcium and phosphorus absorption (stimulates bone calcium mobilization) and by increasing renal reabsorption of calcium in the distal tubule.

A vitamin D level between 50 and 80ng/ml is considered ideal.  Even a slight vitamin D deficiency is enough to increase the risk of atherosclerosis.  

Since a large part of the population is vitamin D deficient, in many cases a daily intake of 5000 to 10 000 IU of vitamin D is required to reach/maintain a sufficiently high level. 

Besides this we need all calcium regulators for a healthy heart such as magnesium, K2, and D.

Vitamin K

Major cofactor needed for blood clot formation and within bone matrix proteins due to its role in a specific reaction known as gamma glutamyl carboxylation.  Also helps liver function and aids in calcium metabolism (bones). 

Spinach, asparagus, tomatoes, carrots, kelp, alfalfa, green leafy vegetables, cabbage, and other vegetables in the cabbage family.

Omega-3

Really, this is more about balance than supplementing.  The truth is, the typical American has roughly 20-40x more Omega 6 FAs compared to Omega-3s.  The ideal ratio is between 1:1 and 1:4, depending on who you ask.  Generally, we’re way off as a collective.

Omega-3 fatty acids are essential for higher brain functions, such as abstract thinking, concentration, memory, and social behavior.

Vitamin E

Removal of harmful free radicals.  Protection of cell membranes and plasma lipoproteins.  Known to have both powerful anti-inflammatory and anti-platelet aggregating (blood clotting) properties.  Research suggests vitamin E works with selenium and zinc to help prevent both cardiovascular disease and even some forms of cancer.  Low serum vitamin E levels are associated with an increased number of cardiovascular events such as myocardial infarction and ischemic stroke.  Also, antioxidants act synergistically so make sure to pair it with vitamin C.

Foods rich in vitamin E include nuts, seeds, legumes, seaweed, and green leafy vegetables, brown rice, wheat germ, peas, lettuce, spinach, broccoli, asparagus, and avocados.

Zinc

Zinc is tremendously important for immune system function, cell growth and wound healing, and numerous metabolic processes.   Effects the transfer of carbon dioxide from tissue to lungs.  Zinc is a constituent of digestive enzymes for hydrolysis of proteins.  Aids in healing wounds It is also able to prevent viruses from replicating. 

The zinc chelator N,N,N′,N′-tetrakis(2-pyridylmethyl)ethylenediamine (TPEN) inhibits the release of histamine, the production of cytokines, and the secretion of lipid mediators in mast cells.

Chickpeas, lentils, seeds (pumpkin, chia, hemp), ginger, quinoa, nuts (walnuts, cashews), kidney beans, seaweeds, green leafy vegetables, mushrooms, onions. 

Quercetin 

Quercetin is a natural pigment present in many fruits, vegetables, and grains.  Quercetin inhibits the mast cells and stabilizes cortisol.  Quercetin is a fat-soluble antioxidant, so you’ll need to consume it with some form of fat source to increase the absorption.  Nuts and seeds or avocados are great options.  

It’s one of the most abundant antioxidants in the diet and plays an important role in helping your body combat free radical damage, which is linked to chronic diseases.  Antioxidants are compounds that can bind to and neutralize free radicals. Free radicals are unstable molecules that may cause cellular damage when their levels become too high.  Damage caused by free radicals has been linked to numerous chronic conditions, including cancer, heart disease, and diabetes.  Its antioxidant properties may help reduce inflammation, allergy symptoms, and blood pressure.

Quercetin is the most abundant flavonoid in foods. It’s estimated that the average person consumes 10–100 mg of it daily through various food sources.

Magnesium

Magnesium is a regulator for the absorption of calcium and is involved with maintaining bone’s structural integrity.   Magnesium helps regulate heart contractility and strengthens muscles and nerve tissues. 

A sufficient magnesium intake has long ago been associated with lower risk of major heart disease risk factors.

As it pertains to the heart, Magnesium plays a key role in modulating neuron activity, intracardiac conduction, and myocardial contraction by regulating several ion transporters, including potassium and calcium channels.

Magnesium: all fruits and vegetables, especially dark leafy greens, seaweeds, nuts, seeds, dried fruits, potatoes, bananas, apples, peaches, lima beans, black-eyed peas, sesame seeds, alfalfa, soy products, cereal grains, avocado, millet, oatmeal, peas, figs, and okra.

Healthy Body Composition

Lose body fat if necessary.  If you are a man with over 17% body fat or a woman with over 20% body fat, then your chances of heart disease begin to increase.  

Sedentary lifestyles increase the chances of encountering any disease and serious mental health problem.  So make walking 10K steps a day your new habit, and increase length and intensity as you get stronger.  This is not negotiable.  

Grounding 

Grounding increases calcium absorption from the gut by stimulating the production of calcium-binding protein.  Regulates and boosts resistance to infections.  By taking up these free electrons, the body can keep its internal electric circuitry balanced.  This is kind of important considering that we are electrical beings first, not material ones.

Grounding has many physical benefits:

• A decrease in inflammation and an improvement or elimination of the symptoms associated with many inflammation-related disorders, including heart disease.
• Lowered stress and increased calmness in the body by moderating heart rate variability, nervous system activity, and stress hormone secretion.
• Improved efficiency of the cardiovascular, respiratory, circulatory, and nervous systems.
• A reduction in chronic pain.

Garlic

Garlic (whole and powder) is known for its many health benefits, including regulating high blood pressure, lowering overall cholesterol levels, optimizing the immune system, reducing the risk of certain cancers, and aiding in digestion, among others.   

Researchers believe red blood cells turn the sulfur in garlic into hydrogen sulfide gas. That expands our blood vessels, making it easier to regulate blood pressure.

Pomegranate

Consumption of pomegranate resulted in noticeable reductions in both systolic blood pressure and diastolic blood pressure.

Another study found that punicic acid, a bioactive compound of pomegranate seed oil, is very effective against various chronic diseases.

Rosemary 

Rosemary is most well-known for its tonic, stimulant, astringent, nervine, antioxidant, and anti-inflammatory properties.   The essential oil of rosemary has been found to contain many protective compounds, including cineole, camphor, α-pinene, borneol, rosmarinic acid, rosmanol, carnosol, and carnosic acid.

Rosemary is rich in antioxidants and phytochemicals, making it a fantastic choice for mitigating free radical damage.  Rosemary is also a well-known cognitive stimulant and can help boost your focus and alertness.  Rosemary also is a warming, tonic remedy that stimulates blood flow throughout the body, especially in those with low blood pressure. It is thought to promote blood flow to the head, thus improving memory and concentration.

Royal Jelly

Royal jelly (RJ) is a nutritious substance produced by young nurse bees.  It’s the sole food fed to the queen by nurse/worker bees throughout her lifetime and is also fed to all young larvae for the first three days after hatching.

RJ has been shown to lower blood pressure, lower cholesterol levels, and reduce inflammation in laboratory and animal studies.  RJ can provide antioxidant effects that defend against insulin resistance and oxidative stress, which are the root causes of most metabolic problems. It may decrease reabsorption of cholesterol in the digestive tract and increase its excretion in the bile.

What we know from anecdotal evidence and limited studies is that benefits and uses may include:

• Antioxidant and anti-inflammatory effects
• Kidney, pancreatic and liver disease support
• Healthy skin
• Energy and vitality
• Healing wounds
• Fertility support
• Digestive support
• Bone support
• Diabetic support
• Cognitive support/protection against neurodegenerative disorders

More Options

Other herbs that are incredibly supportive or the heart include:

• Hawthorne
• Butcher’s Broom
• Motherwort
• Horse Chestnut
• Algae (spirulina, chlorella, kelp etc.)
• Ginger
• Bilberry
• Ginkgo biloba
• Star Anise
• Slippery Elm

As mentioned above, the kidneys are important as well.  Some foods that support the kidneys include:

• Cleansing Herbs: Stinging Nettle and Burdock root
• High-antioxidant fruit
• Red foods: beets, berries, cherries, radishes, pomegranate, etc.
• Cilantro
• Parsley
• Citrus fruits
• Seaweed

I know this is a lot.  I’m going to be focusing on doing more long-form information like this, so be prepared!  Have a great weekend!

Adrenal gland weakness can contribute to high blood pressure. When the adrenals are compromised, the production of sufficient steroids, our natural anti-inflammatories, is hindered. 

The acidity generated by meat consumption exacerbates inflammation. In response to this inflammation, the body resorts to using cholesterol instead of steroids, leading to a critical issue. In an acidic environment, lipids tend to bind together and form plaques that adhere to and within tissues.

If you are on multiple chemical medications, seek assistance from your healthcare practitioner to gradually reduce or taper off them.  

The benefits of discontinuing these medications will become apparent as your blood sugar levels stabilize, and your blood pressure returns to normal. Elevated blood pressure is evidently linked to obstructions in the body and acidosis.

Parathyroid Gland

The parathyroid gland is a key player in how our body utilizes calcium. In simple terms, the effectiveness of our body’s structural rebuilding depends on the parathyroid’s regulation of calcium.

Issues like mitral valve prolapses fall into the category of parathyroid concerns due to the involvement of weakened tissue structure (connective tissue of the heart).

Focusing on the parathyroid through thyroid support, stress management, herbs, detox, and glandular assistance can contribute to building up this tissue, potentially strengthening the heart tissue.

The Adrenals

The adrenals oversee the autonomic nervous system and produce corticosteroids regulating heart function and beat.

Heart issues often arise when the adrenals are stressed and weakened. Activating the adrenals can play a crucial role in helping your heart return to normalcy.

Adrenal support tinctures, stress management, nervous system regulation, Licorice root (if you don’t have high blood pressure), glandulars, shilajit, endocrine support, and more can be part of this process.

Circulation

Here, both blood and lymphatic circulation need attention.

Dr. Morse highlights how lymphatic backup around the heart can lead to various heart issues.  Ensuring the adequate movement of lymph around the bowels and the thoracic duct is crucial to prevent burdening the heart.  Engaging in deep diaphragmatic breathing exercises daily is essential for heart restoration. Relearning proper breathing is a must.

Blood circulation is another critical aspect when seeking to improve heart health.  Thick blood hampers overall circulation and oxygenation, making it challenging for blood to flow through the heart valves effectively.  For example, a client with AFIB found improved health and no heart symptoms when he walked barefoot all day during a holiday. Grounding thins the blood!   Support circulation with practices like dry brushing, chlorophyll supplements to build the blood, hawthorn berry, Velvet Deer Antler, Panax Ginseng, and Cayenne pepper.

As far as formulas I’ve used and like to help support healthy heart function, here’s a list.  They are available on my Fullscript here:

• Reishi Mushroom (Gaia Herbs)
• Hawthorn Supreme (Gaia Herbs)
• Olive Leaf (Gaia Herbs)
• Ginger-Beet Postbiotic (Gaia Herbs)
• Garlic Forte (Mediherb)
• Ginkgo Forte (Mediherb)
• Hawthorn (MediHerb)
• Bilberry 6000mg (MediHerb)
• Cardiotrophin PMG (Standard Process)
• Cardio-Plus (Standard Process)
• Cataplex B
• Cataplex C
• Cataplex E
• Cataplex F
• Organic Bound Minerals (Standard Process)
• Vasculin (Standard Process)
• Vascular Care Complex (MediHerb)

This is the start to building a healthy heart!

Dr. Vincent Esposito 

Whenever you’re ready, there are two ways I can help you:

1. I’m excited to announce the launch of my new book: How to Get World Class Sleep!  If you’ve struggled with insomnia, have trouble falling asleep, or wake up feeling sluggish, then this is for you!  Fall Asleep Faster. Recover More Quickly.  Wake Up Refreshed!  Find it here!

1. I take a comprehensive, individualized, one-on-one approach with every single person I work with.  Perhaps you have tried so many different routes to better yourself, but not see the progress you desire.   If you want clear action steps and a guide to help you lay the foundation for healing and feel confident in your body, this is for you.  If you want a partner who is committed to helping you master your own wellness, then schedule a FREE 15-minute call with my team to apply to get your health on the right track.