Dr. Sinatra's Healthy Heart Blog

The American Heart Association recently came out with a statement refuting the long-held belief that periodontal disease contributes to heart disease and stroke. The reason for that connection is that bacteria caused by gum disease can trigger inflammation in the heart.

While the study’s lead author acknowledged gum disease increases the amount of circulating bacteria in the mouth, he stated preventive periodontal treatment is not going to help cut your risk of heart disease and stroke. Instead, he recommends people focus their efforts on treating known causes of heart disease, such as smoking, diabetes, hypertension, and high cholesterol.

What’s my take on these findings?  I have no problem recommending that folks should address known risk factors for heart disease. But I wouldn’t neglect your dental health either, and continue getting regular dental care.

I also disagree high cholesterol should stay on the prevention list, while good dental health falls off. As many of you know, I firmly believe that high cholesterol isn’t the real culprit in cardiovascular disease. In fact, the aggressive overtreatment of high cholesterol is doing more harm than good.

It's also my opinion that we should spend money on dentists and CoQ10, instead of statins, in our quest to prevent heart disease and stroke. The reason is both periodontal and heart disease is caused by inflammation. There are common mechanisms in action, and benefits to be gained by keeping all the inflammation in your body under control.

It also looks like no one explored that fact that people with periodontal disease tend to have low levels of CQ10. Gum disease is a chronic drain on the body's CoQ10 resources, and low levels of CoQ10 levels can lead to heart disease.

In fact, researchers have discovered that 100 mg of CoQ10 daily helps to douses the inflammation that accompanies gum disease and reduces the depth of pockets in the gums. These pockets are hard to clean and are key breeding grounds for bacteria, so this action of the nutrient is extremely beneficial. Vitamin C, folic acid, and zinc are other good nutrients for dental health.

To keep your mouth in good shape, I recommend using lozenges that contain CoQ10, folic acid, vitamin C, and zinc. Also, make sure you brush your teeth along the gum line, twice daily, with a soft-bristled brush, and floss before you go to bed. Drinking a cup of green tea before eating also helps to prevent harmful bacteria from staying in your mouth.

I’ve always viewed as the window to the heart. In fact, this is why I collaborated on a book with my friend and holistic dentist Dr. Mark A. Breiner, called Whole-Body Dentisty®: A Complete Guide to Understanding the Impact of Dentistry on Total Health. I’m proud to say it’s a finalist for Book of the Year Award in the health category.

Now it’s your turn: What do you do to maintain good oral health?

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Prepping for Dental Appointments
 

As we move closer to summer, many of us are planning vacations and weekend getaways.  But over the years many of my cardiac patients have expressed concern that traveling and dining out could take a toll on their waistlines and blood pressure.  

So, years ago I co-authored the book Spa Medicine: Your Gateway to the Ageless Zone with Dr. Graham Simpson and Dr. Jorge Suarez-Menendez. It explains and extols the benefits of the “medi-spa,” a facility where you can relax and renew in a health-minded environment.

Most medi-spas offer a variety of holistic medical evaluations and treatment options such as massage and acupuncture, hydrotherapy, detoxification therapy and weight loss, yoga classes, meditation, hikes and beach walks, and more. Medi-spas also offer healthy dining options including organic produce and meats, and wild-caught fish.

For as long as I can remember, I’ve spent two weeks each year with my family in a medi-spa in Montauk, NY to balance my busy work schedule. When I travel, I also try to stop to recharge in places that offer medi-spa style classes, such as yoga and Pilates,

Then, last year I helped to host a medi-spa weekend retreat at the Kripalu Center for Yoga and Health. This summer, I’ll be returning to Kripalu again to facilitate a weekend workshop on June 8-10 and I invite you to join me.

One of the things I love about Kripalu is that the very setting de-stresses you from the moment you pull up. This pristine yoga retreat is nestled in the breathtaking Berkshires of western Massachusetts. The site was built originally as a Jesuit seminary atop a hill with panoramic vistas that nourish the mind and induce contemplation. 

What I also like is that it gives me the opportunity to visit with likeminded folks who want to learn about how to protect yourself from mitochondrial diseases and have the opportunities to ask questions about your health. Plus, it’s an excellent way to slow down and relax, free of the modern-day trappings of television and computers.

So, whether you escape to a yoga retreat center like Kripalu, or something more convenient to where you live, consider summer getaways that nourish your mind, body, and spirit.  Even a trip to a local day spa or yoga class can start you on the path of more mindful ways to care for yourself.

How about you? Have you ever taken a spa vacation?

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8 Health-Boosting Secrets from My Life

With summer just around the corner, the advertisements for weight loss programs are ramping up. But despite what some diet programs promise there is no easy answer or “magic” bullet to quickly propel you from chubby to chic without any hard work on your part—despite what some of the diet programs promise.

But it can be done, over a period of time if you develop the right healthy habits:

1. Eat plenty of foods that are rich in fiber, especially plant-based fiber found in fruits, vegetables, oat bran, lentils, chickpeas, and more. 

2. Increase your intake of healthy-fat foods, including coconut oil, palm oil, and the essential fatty acids found in foods like salmon and sardines. 

3. Drink lots of clean, filtered water—strive for at least eight glasses a day. 

4. Consume large amounts of green foods, including green “superfoods” supplements. 

5. Exercise regularly with activities you really enjoy, like walking, dancing, or swimming. 

6. Get adequate rest and sleep every day. 

7. Maintain a wholesome balance between work, play, and family time. 

8. Strive to reach, and maintain, emotional and spiritual well-being. 

9. Supplement your diet with a good, daily, natural multi-nutrient preparation. 

Now it’s your turn: Which of these healthy habits do you practice?

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Recently, one of my blog readers asked what I think about the book Eat Fat Lose Fat by Dr. Mary Enig and Sally Fallon. I haven’t read this particular book, but I do know the authors and I’m familiar with what they’ve written. In fact, I referred to Dr. Enig in my new upcoming book, The Great Cholesterol Myth,  that’s coming out in the fall of 2012.

The message of this book is that saturated fats aren’t the demons we’ve made them out to be and I definitely agree. In fact, the lack of saturated fats in our diets has contributed to obesity and heart disease.

Saturated fats are important to include in your diet because they elicit a much lower insulin response than other foods, which means your body is storing less fat. So, as paradoxical as it sounds people who eat saturated fats lose weight. In fact, it’s our low-fat, high carbohydrate diet that’s contributed to the obesity and diabetes epidemic.

The trick is to eat the right saturated fats:

* Steer clear of cold cuts, full fat dairy products, other highly processed fat filled foods that are near the top of the food chain. These foods contain the most pesticides, insecticides and radiation.

* Avoid all hydrogenated fats like those found in pastries, cheese, crackers, margarine, and processed oils. These products contain the worst “killer fats,” the so-called trans-fatty acids and are truly dangerous.

* Add healthy, plant-based saturated fats to your diet, such as coconut oil and palm oil. Coconut oil, in particular, contains medium-chain fatty acids (MCFA) that won’t raise your cholesterol. In fact, they have a similar heart-healthy effect as omega-3 fatty acids.

* Don’t forget another important fat, the healthy omega-3 essential fatty acids which are found in fish, fish oil, nuts, flaxseed, and soy products like tofu and soy milk.

Now it’s your turn: Are you getting enough of the right fats in your diet?

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Years ago, I had my first spa experience. I was lecturing at Canyon Ranch in Arizona. During my week-long stay, I lost five pounds while nurturing my body. It was a very positive experience and I learned some alternative therapies in the healing process as well.

Back home on the East Coast I discovered Gurney's Inn, a seaside spa resort in Montauk, Long Island—which I’ve frequented with my family each year ever since. What I like about spas is that they’re a heart-healthy getaway. Unlike other vacations that can expand your waistline, they afford an opportunity to eat properly, exercise, and relax while learning progressive methods of healing both the mind and body.

Last year was my first outing to the Kripalu Center for Yoga and Health to facilitate a weekend workshop. This summer I’ll be returning to Kripalu (June 8-10, 2012), a pristine yoga retreat  location nestled in the breathtaking Berkshires of western Massachusetts to help lead a weekend devoted to yoga, healthful eating, discussions about new heart-healthy breakthroughs, and more. 

But whether you join me at Kripalu, or not, with a little creativity you can enjoy the heart-healthy benefits of a “spa” right at home:

* Treat yourself as you would a guest, making fresh, heart-healthy meals even when you’re eating alone. Dine outside when you can, soaking in the relaxing rejuvenation of nature—and put a vase of fresh flowers on your table to awaken your senses.

* Take a yoga, pilates, tai chi, or other exercise class, right in your community—and schedule it on your calendar, just like they would at a spa.

* Enjoy a relaxing bath with an infusion of aromatic oils. Turn down the lights, light a candle or two, play relaxing music, and lay back with your head on a bath pillow—allowing yourself to decompress.

* Keep a pitcher of water in your fridge filled with fresh slices of lemon, which is a perk that spas often use to encourage you to stay well-hydrated.

* Splurge on an afternoon at a local day spa, to enjoy a massage, facial, or other spa treatments.
When you engage in a total spa experience, you nurture your body from physical, biochemical and psychological points of view—keeping your entire being healthy.

Now it’s your turn: Have you ever been to a spa? 

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Why Yoga is Powerful Medicine for Your Heart
 

For years my patients came to me looking for what I called the “magic bullet,” meaning a pill that could fix being overweight, smoking cigarettes, overdosing on stress and toxic emotions, and developing high blood pressure and diabetes. In fact, I wish I had a nickel for every person who’s said to me, “Doc, there must be a pill for that.”

Well, a study released in March could have many women thinking we have found the magic bullet for preventing strokes. Investigators at the University of Carolina Chapel Hill just released a new analysis of the famous Women’s Health Initiative (WHI) which found that women who took aspirin regularly had a significantly lower stroke risk.

But what they also found is that the women in the study who ate diets highest in trans-fats had a 39% increased risk for a stroke. That’s because trans-fats which are in some processed foods, like cookies, crackers, and chips raise LDL cholesterol levels and reduce HDL levels. They also increase lipoprotein(a), an especially dangerous form of cholesterol that’s hard to detect. Taking an aspirin a day won’t counterbalance this type of damage.

This news about trans-fats is one more brick in the wall for eating plant-based diet filled with vegetables as much as possible, avoiding processed foods, and selecting organic options whenever possible. I applaud cities like New York, where public policy makers have banned the use of trans-fats in restaurants.

Strokes aren’t something to take lightly. They’re a leading cause of disability and the fourth leading cause of death. If you, like my own wife, have a strong family history of stroke, then I urge you to do all you can to slash your risk. If your lifestyle choices are placing you in jeopardy, there’s no time like the present to make some changes—starting with eliminating trans-fats and eating more vegetables.

Plus, here’s how to recognize the signs of a stroke, which can be very different in women than men.

Now it’s your turn: How do you hold the line on trans-fats?

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As you know, I’ve found that inflammation—not cholesterol—is the real smoking gun in heart disease. Recently, a team of researchers, including the doctor who first linked heart disease to inflammation, has shown that weight loss in overweight or obese individuals reduces inflammation.

Specifically, the group found that caloric-reduction diets generated a drop in C-reactive protein (CRP) that is similar to statins!

CRP is a nonspecific marker of inflammation and has been implicated in many chronic diseases. CRP has a strong correlation with fat tissue, particularly belly fat. Statin drugs, which are used for lowering cholesterol also have a significant anti-inflammatory effect and have been documented to lower CRP by 20 to 40 percent. In a this new research, weight loss diets reduced CRP by about 25%.

So I ask, why would anyone use a statin if you can reduce CRP with weight loss? Fat cells are a major source for inflammation. If you eliminate their “home,” and lower CRP, you simultaneously lessen your risk of cardiovascular disease.

Now it’s your turn: Have you found that weight loss lowered your CRP?

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A Healthy Lifestyle (Almost) Eliminates Sudden Cardiac Death

I can’t count how many times I’ve been asked, “Doc, do I have to be on this blood thinner?”

There’s something about Coumadin, and its blood thinning cousins, that elicits an “anything-but-that” response from about half the folks who are on it. In addition to the side effects and fear of bleeding, people dislike the nature of this drug (it’s rat poison in high quantities), as well as the discomfort and inconvenience of having to get blood tests every 4–6 weeks.

So, let’s review anticoagulants like Coumadin and try and allay some of your concerns. First off, Coumadin has an unparalleled ability to thin the blood and prevent clots which can cause strokes. This is especially true if you have mechanical heart valves, suffered an embolic stroke, have atrial fibrillation (AF), or had an extensive heart attack.

But, like any drug, Coumadin does have side effects. The major one is excessive bleeding (bleeding gums, eye hemorrhages, blood in the urine, and even a few bleeds in the brain). Yet, other rare reactions include weakness, cold sensations, itchy skin, fever and abdominal discomfort.

Given the strong positives, and negatives, the decision of whether to begin—or go off of—Coumadin can be a very difficult one. Patients and their doctors often struggle together for the right answer. So let me offer some guidelines to help make this decision easier for you.

* Coumadin is your best therapy—mandatory even—to prevent blood clots if you have mechanical heart valves. Studies show that it’s more effective than aspirin with other anti-platelet drugs. It should also be your first choice if you’ve suffered an embolic stroke.

* As I mentioned earlier, Coumadin has been shown to protect patients with left ventricular clots which can cause thrombotic strokes.

* If you have AF, your best bet is Coumadin versus other blood thinners like aspirin. The reason is that if you’re not on conventional blood thinners like Coumadin, your risk of stroke is at least 5–6 times greater than those who are. This in itself is a disaster! In fact, approximately 75,000 strokes a year are attributed to AF.

* Aspirin is less effective for preventing clots and strokes, particularly in women and people over 75. The best advice I can give anyone with more than two episodes of AF a year is to take Coumadin. If you have fewer episodes of AF and no other health problems like diabetes, congestive heart failure, leaking heart valves, or an enlarged heart, aspirin is a second choice.

Finally, I want to mention that you never want to discontinue any medication without consulting your doctor first.

Now it’s your turn: What are your feelings about Coumadin?

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One day, we stopped for a quick, healthy lunch while traveling in Maryland when Jan spied the appetizing dish on the menu—grilled watermelon salad.  So, I said to Jan, “You can grill watermelon? Where have I been? Let’s give it a try!” 

As you may recall from my blog on the health perks of watermelon, it’s an extremely heart-healthy food, rich in antioxidants like vitamins A & C, potassium, B vitamins, magnesium, lycopene, and fiber.  Plus, this satisfying salad is full of fresh vegetables and contains heart-healthy olive oil.

This salad was not only healthy, it was so delicious that Jan and I got the recipe and made it at home. It was so tasty that I wanted to share the recipe with you as well.

Grilled Watermelon Salad
Serves  4                              

Ingredients

Four to six ½-1-½ inch squares seedless watermelon cut into pie-shape wedges or chunks
1/8 cup balsamic vinegar                  
3/8 cup extra virgin olive oil        
Sprinkle of kosher or sea salt to taste
A pinch to ¼ tsp fresh ground pepper to taste
2 cups mixed greens
1 cup crumbled ricotta, feta and/or goat cheese
1/8 cup lemon juice
Lime or naval orange rind cut into sliver strips

Directions: Pour vinegar into a small saucepan, and simmer over medium-high heat until reduced to a thick syrup consistency. Set aside. Heat a nonstick grill pan over medium-high heat. Brush grill rack with olive oil and drizzle just enough olive oil over watermelon slices to thinly coat them. Grill each side about 2 minutes until grill marks appear. The watermelon caramelizes slightly as you cook it, giving it a delicious extra sweet taste. Place to one side on a plate, and sprinkle with salt and pepper to taste.

Next, mix the lemon juice and olive oil and toss it with the mixed greens. Place a ¼ cup of mixed greens on each plate, and place a slice of the grilled watermelon on top. Then top with another ¼ cup of mixed greens and ½ cup cheese. Finish with a very light drizzle of olive oil with lemon & balsamic syrup, lemon rinds, and a dusting of fresh ground pepper. Garnish with chopped mint or chopped basil.

For other variations, you can add: chopped red onion, chopped mint, pitted kalamata olives, pumpkin seeds, roasted almonds, and/or picked radishes.
 
Now, it’s your turn: What’s your favorite salad?

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The Surprising Truth About Fruits and Veggies

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Normally, we think of antioxidants in simple, neat terms as foods or ingredients that protect our inner turf by knocking out damaging free radicals at the heart of chronic inflammation and accelerated aging.

Now, we know that many antioxidant-rich foods, like blueberries and turmeric, actually have dual personalities. They still act as protective antioxidants.

But in some instances they also act as pro-oxidants, which we normally think of as the bad guys—but they do it in a sneaky way. They go inside your cells and create the impression of an oxidative attack, triggering your cells to produce about 20 different enzymes that protect the cell. So, you’re getting a powerful one-two-punch against harmful free radicals—helping to stop disease and slow down aging.

Here are the foods that give you protective antioxidant/pro-oxidant protection:

• Turmeric and curcumin
• Cinnamon
• Herbs such as basil, parsley, thyme, rosemary, sage, oregano, and dill
• Green, black, and white tea
• Berries
• Deep red or bright green apples
• Watercress, broccoli, arugula, Brussels sprouts, cabbage, bok choy, and kale
• Red-black Bing cherries
• Lentils and dark red kidney beans
• Golden oats
• Walnuts, almonds, and pumpkin seeds
• Dark green extra-virgin olive oil and green/black olives
• Dark chocolate
• Red Alaskan sockeye salmon

Now it’s your turn: Which of these foods do you eat?

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12 Foods that Can Save Your Heart

When it comes to heart health and cholesterol we often talk about what we shouldn’t eat. You want to stay away from processed flours, breads, bagels, crackers, cakes and sugary foods, all of which cause secretion of insulin, setting the stage for heart disease.

But what often don’t get talked about are the foods that can lower your cholesterol and improve your heart health.  Here are three foods that should be on every grocery list.

1. Flaxseed is a perfect food for cholesterol control. It contains essential fatty acids, high-quality protein, vitamins, precious phytonutrients, and lignans, as well as soluble fiber and insoluble fiber, all of which promote healthy cholesterol. In fact, research on soluble fiber shows that total cholesterol can be reduced by 11 percent and LDL cholesterol by 18 percent over a two- to three-week period. Getting all of these benefits is as simple as eating two tablespoons of freshly ground flaxseed a day. You can also mix flax into a delicious smoothie. 

2. Soy: a potent cholesterol killer. A summary of 38 studies reported in the New England Journal of Medicine indicated soy’s impressive ability to lower LDL cholesterol while simultaneously increasing HDL cholesterol. Isoflavones in soy (such as genistein and daidzein) control oxidized LDL and the subsequent build-up of artery-clogging plaque. As a side benefit, isoflavones also help alleviate menopausal symptoms. The best sources of soy are soy milk, soybeans, and tofu. When you combine soy with flaxseed, you have even more power over your cholesterol.

3. Oats are a powerful heart-healthy food. Research shows that beta glucan, a water-soluble fiber in oatmeal, oat bran, and oats, helps lower cholesterol. (This is the reason oat cereals can make their heart-healthy claims.) As I discussed earlier, fiber forms a gel-like material that inhibits the absorption of cholesterol. It’s an established fact that heart patients who eat two ounces of oat bran daily for six weeks can expect up to a 10-percent reduction in their cholesterol.

Now it’s your turn: Which of these foods do you eat?

The Heart-Healthy Truth About Eggs

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For years, I’ve written about the healing power of the mind. Our emotions definitely have a profound impact our health. One of the most powerful recent examples I’ve seen of the power of optimism is a colleague’s husband whose positive attitude has helped him to triumph over cancer. 

Spring allergies are a real issue for many people. Just this morning, a colleague of mine told me she started sneezing the moment she opened her front door to get the newspaper—and the itchy, watery eyes soon followed.

Big Pharma would like you to think that the best remedy for seasonal allergies includes popping a pill—one that’s riddled with questionable chemicals and unwanted side effects.
 
What they don’t want you to hear about are the far simpler, natural—and far cheaper—ways to get seasonal allergy relief:

1. Allergy help can be as simple as a thimbleful of Sea salt (I prefer Celtic Sea Salt). Mix one teaspoon of salt into a sink full of warm water, immerse your hands and face in the water, and blink several times. This will clean the pollen from your eyes. You can also draw some of the water into your nostrils and expel it to flush pollen from your nasal passages.

2. Stay away from mucus-producing foods that can aggravate sinus congestion. These include dairy products, especially milk, cream, cheese, and ice cream.

3. Avoid wine or drink organic varieties to minimize allergy-inducing sulfites.

4. During days of high pollen activity, keep your car windows up and stay indoors as much as possible.

5. Use a good air purifier system in your home, and especially in your bedroom.

6. Clean up before you retire for the night. Many people inadvertently bring pollen into their bedroom on their clothes and skin and in mucus membranes. Remove your clothes outside, not inside, your bedroom. And in addition to soaking your face in water, take a shower and wash your hair before you go to bed.

I recommend trying these simple interventions before reaching for a prescription medication for hay fever and seasonal allergies.  For those of you who, like me, have seasonal allergies that can move quickly into asthma, use this foundation. Sneezing, itchy eyes and watery noses are annoying. But they are not life threatening.

But asthma is different, and can deteriorate to a highly reactive and constrictive airway situation, as well as status asthmaticus a life threatening medical emergency where the lungs lock up. Those with a history of asthma should be super-avoidant of allergy triggers as much as possible, and rely on your pharmaceutical inhaler and/or drugs should you feel asthma is developing.

Now it’s your turn: Do you have an allergy relief tip that’s worked for you?

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For several years now, movie theatre popcorn has gotten a bad reputation—and with good reason.  A medium size bucket of popcorn at a movie theatre concession stand can pack upwards of 1,600 calories and 60 grams of saturated fat! 

It’s been all over the news. A study review published in the Archives of Internal Medicine found that taking fish oil did not prevent heart attack or stroke survivors from having another cardiac event.

One news headline read, “Fish Oil Delivers Few Heart Benefits, Study Finds.” This type of media hype drives me nuts because some people will read that headline, stop taking fish oil, and we can watch all cardiac events rise!

Here’s what the news sources should be telling you…

For this study, researchers examined 14 clinical trials which included more than 20,000 people who all had a history of cardiovascular disease. When they looked at the data, they discovered that there was no difference in the likelihood of a repeat cardiovascular event, or a cardiovascular related death, in those who took fish oil versus a placebo.

What they didn’t tell you is that more than 20,000 articles have supported the benefits of fish oil for preventing heart disease. Plus, the researchers completely overlooked the GISSI prevention trial, which is considered the gold standard of fish oil studies.

In the GISSI trial researchers monitored more than 11,000 highly vulnerable patients who suffered a recent heart attack and found that patients who took one gram of fish oil a day had 40 percent fewer deaths than patients not taking fish oil. In fact, that trial was stopped early because the patients taking the placebo were dying at faster rates.

What people also need to understand is that there’s a right, and a wrong, way to take fish oil:

* For heart protection, you need to take at least one gram of omega-3 rich fish oil each day, preferably two. Many over-the-counter fish oil supplements deliver far less than one gram, with some containing as little as 300 mg. Those small doses won’t protect your heart.

* DHA omega-3s are critical. Research has shown that while both the EPA and DHA omega-3s found in fish oil are important, it’s the DHA omega-3s that reduce the risk of coronary artery disease. So you want to make sure you’re getting at least 550 mg of DHA per day. This is one reason I prefer Calamarine to general fish oil—it’s very rich in DHA.

* Ensure that any fish oil you take isn’t oxidized. Taking oxidized fish oil, which means air got into the oil, is like eating trans-fatty acids. It can cause serious heart damage. Make sure any fish oil softgel you take isn’t cracked or leaking, which can cause oxidation. Also avoid liquid fish oil supplements, even if they’re refrigerated, since the oil can be oxidized.
 
* Purity is also critical. You want to ensure that any fish oil supplement you take is free of mercury, PCBs, and other contaminants.

Now it’s your turn: Do you take a fish oil supplement?

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Now that spring’s here, we’ve been firing up the grill quite a bit. But what many people don’t realize is that grilling can be hazardous to your health.

The first step to better grilling is to not use charcoal, which can release carcinogenic agents called PAHs (polycyclic aromatic hydrocarbons) and HCAs (heterocyclic amines) into your food.

A far better option is to use a propane-fueled gas grill. Unlike charcoal that “burns dirty,” releasing sooty particles that produce natural hydrocarbons, gas grills burn clean. But even with gas, you can end up with advanced glycation end products (AGEs) in your food. AGEs act like harmful free radicals in your body, creating oxidative stress and resulting in premature aging.

The good news is you can grill safely:

* Clean Your Grill: Before cooking, make sure you remove all food particles on your grill so you avoid eating any burned skin or fat.

* Choose Your Marinades Wisely: Marinades that contain vinegar or lemon juice help to speed up cooking and reduce the amount of time your meat spends on the grill. Plus, a marinade consisting of 10% plain soy sauce and 1% sugar has been found to cut the production of COPs (carcinogenic compounds) by more than 60%.

* Use a Rosemary Rub: Rosemary helps to prevent the buildup of toxic carcinogens in meat, and even contains compounds that prevent skin cancers. You can add a drizzle of light olive oil to aid in the rosemary rub. Grape seed oil is even better because it does not break down with high heat as much as olive oil can.

* Add the Right Mix-Ins to Your Meat: Research shows that adding tart cherries, red grapes, or plums (all good sources of pigmented antioxidants) to hamburger meat can cut HCA formation by 94%.

* Grill Chicken Bone Side Down: This tip ensures that the bone, not the meat, absorbs a lot of the heat from the grill. Just take the chicken meat off the bone, and remove the skin (which protects it from the high heat) before eating. Plus, remember to never dine on the burnt fat, as good as it may taste!

Now it’s your turn: What’s your favorite food to grill?

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Rosemary to the Rescue
 

Since 1996, I’ve been writing about the connection between sleep and cardiovascular health.  Then, last year new research findings published in the European Heart Journal underscored just how critical sleep is to your heart.

Researchers examined the sleep habits of 475,000 participants in 15 previous studies.  What they found is that a chronic lack of sleep—less than six hours a night—raised the risk of developing or dying from heart disease by 48% and stroke by 15%!

The reason is a lack of sleep decreases your levels of the satiety chemical leptin so you’re more likely to overeat, contributing to obesity and heart disease. Chronically sleeping too little also heightens your sympathetic tone, raising your levels of stress hormones that contribute to heart attack, stroke, and high blood pressure.

If you have trouble sleeping, here’s how to ensure a sound night’s rest:

1. Go to bed at about the same time each night, preferably by 10:00 p.m. Going to bed earlier in the evening puts you more in line with your body’s natural sleep/wake cycle.

2. Eat only light snacks after 7:30 p.m. Heavy meals, alcohol, caffeine, and sugar eaten too close to bedtime can make it impossible to fall asleep. If you get hungry in the late evening, have a light “tryptophan” snack—such as a turkey sandwich or glass of warm milk.
 
3. Keep your bedroom cool and dark. Darkness signals your body to produce melatonin, the hormone that helps you to sleep soundly.
 
4. Drink a cup of tea that contains valerian or chamomile, both of which help to make you drowsy.
 
5. Remove all electromagnetic fields (EMF’s) from your bedroom, including televisions, computers and more. EMF’s create chaotic vibrations that interfere with sleep and can lower your sleep-producing melatonin levels. If you must have an electronic clock in your bedroom, keep it at least four feet away from your bed.

Now it’s your turn: Do you have a tip for getting a sound night’s sleep?

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When we think omega-3 essential fatty acids, most of us think salmon. But eating Atlantic halibut is another excellent way to add these healthy fats to your diet.

Halibut is filled with vital omega-3s that help to reduce triglycerides and blood pressure, and support your brain, joint, and skin health. Plus, unlike tuna or swordfish, it’s extremely low in mercury and other contaminants.
 
One of my favorite ways to eat halibut, especially at this time of year, is grilled. Pair it with a leafy green salad and some whole grains and you have a delicious, heart-healthy meal.

Grilled Mediterranean Halibut
Serves 4
4 (5 to 6 oz.) halibut steaks
Juice of 1 lemon
2 Tbsp. olive oil
3 cloves garlic, crushed
½ tsp. grated lemon peel
3 Tbsp. fresh basil, chopped and divided
2 tsp. capers, drained
Fresh ground pepper to taste

Preheat broiler. In a small bowl, whisk lemon juice, olive oil, garlic, and lemon peel. Stir in capers and 2 tablespoons basil. Season halibut with pepper. Brush with 1 tablespoon of lemon juice mixture. Broil (or grill) until cooked through, about 4 minutes per side. Transfer to a plate. Whisk remaining vinaigrette and pour over fish. Garnish with remaining basil.

Nutrition Facts per Serving: Calories 240; Total Fat 11 g Sodium 151 mg Total Carbohydrate 1 g Fiber 0 g; Protein 42 g

Now it’s your turn: What’s your favorite way to cook fish?

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I love spring and summer time dining—including farm stand meals and harvesting our own “very local” produce right from our container garden. But while homegrown can be extremely healthy, if you live in an older home you need to use caution.

If your house was ever painted with lead paint—including wood, shingles, trim, or stucco that’s now covered with siding—you don’t want to plant edibles near your home. That’s because lead-based paint, even if it hasn’t been used on your home in decades, can leach into your soil and show up in your plantings.
 
In fact, years ago there was a famous French vineyard that was planted close to a highway. Leaded gas fumes penetrated the soils, and the wine was contaminated with lead when it was tested.

Why is lead so dangerous? In the cardiology world, high levels of lead in the body are associated with high blood pressure and an increased risk for heart attack in men. Excess lead in the body can also cause renal failure, as well as brain damage in younger children.

So, if you have an older home that may have been painted with a lead-based product, don’t take any chances. Plant colorful flowers and shrubs for display close to the house, then plant your vegetable garden far away from the house or in containers.

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I’m often asked if there’s a natural alternative to beta blockers, especially in cases where a patient has atrial fibrillation. Believe it or not, this is the one time I feel conventional medicine trumps natural alternatives.

Beta blockers are cardiology workhorses, and in my opinion the safest and most effective class of drugs we have. Low-dose beta blockers are effective in controlling atrial fibrillation, lowering blood pressure levels, and helping to prevent damage to the heart when oxygen flow is reduced.

Research also shows that taking beta blockers following a heart attack can be a lifesaver—quite literally. That’s because they protect against arrhythmias that can develop as a result of scar tissue in the heart muscle, reducing risk of subsequent cardiac events and sudden cardiac death.

Most people tolerate beta blockers very well, but the drugs do have the potential to create side effects. The most common problem I’ve seen is overwhelming fatigue, which can often be minimized by reducing the dose.

Beta blockers also deplete CoQ10 and melatonin. If you take a beta blocker, you must also supplement with CoQ10 (100 mg once or twice a day). This is very important. CoQ10 protects against heart attacks, heart failure, and fatigue, and helps keep the immune system strong.

There are two important caveats I want to note. First, I normally wouldn’t prescribe beta blockers for people with COPD (chronic obstructive pulmonary disease)—especially if they have asthma—since beta blockers can aggravate these conditions. I’m also hesitant to give beta blockers to folks with diabetes, especially those with poorly controlled blood sugar. That’s because beta blockers can mask a hypoglycemic episode by blocking the normal adrenaline response to low blood sugar.

However, I did treat my own mother, who was a brittle diabetic, with low-doses of the propranolol beta blockers to help control her symptomatic angina and arrhythmias. So it can be used, if necessary, but with caution, for a diabetic who develops arrhythmia after a heart attack, or who has angina. In cases like this the medication saves and prolongs lives.

Now it’s your turn: Have you taken a beta blocker?

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