Circulatory Problems

Lipoprotein A, or Lp(a), is a component of LDL or “bad” cholesterol and high levels of it in your blood can be a serious heart risk factor.  

According to an article in the 1997 Journal of the American Medical Association (JAMA), Lp(a) appears to regulate clot formation (thrombosis) and inhibit blood thin­ning, which can lead to blood circulation problems.

We know that Lp(a) increases in unstable diabetics and menopausal women with elevated levels due to lowered estrogen levels. This may be why the incidence of heart disease among menopausal women quadruples.

Conversely, Lp(a) decreases with estrogen replacement therapy. For this reason, it’s imperative that all menopausal and perimeno­pausal women with a strong family history of heart disease have their Lp(a) levels checked by their doctor. Further, postmenopausal women with multiple heart risk factors should consider natural, topical estrogen replace­ment therapy, particularly if their Lp(a) is elevated.

Research shows that elevated Lp(a) levels appear to be even stronger predictors for the development of premature heart disease in men. JAMA reported a study of 2,191 men confirming this.

Statin Drugs Will Not Reduce Lp(a)

Statins, drugs commonly prescribed to help you keep good cholesterol levels, are not effective for lowering Lp(a) levels. In fact, a study involving these drugs showed an increase in Lp(a) levels! And therein lies the dilemma.

While cholesterol-lowering drugs can reduce LDL, they can’t reduce Lp(a). If you find that a high Lp(a) level runs in your family, you must attack it with an alter­native approach.

Here’s what I recommend:

• Take 100 mg of niacin, twice a day. If you experience side effects like flushing, headache, and diarrhea, follow the diet and stop the niacin. You can try a lower dosage at a later date and you can increase the dose to 500 mg a day, twice a day for further protection, or reduce it by no less than 100 mg daily if you have side effects. Twinlabs’ quick-acting Niacin is a good product.
• Follow my Pan-Asian Modified Mediterranean (PAMM) diet.
• Take 1–2grams of vitamin C and 100–200 mg of standard coenzyme Q10.
• Take 1–2grams of fish oil daily.
• Take 50mg of nattokinase twice a day.
• Take 100mg of delta tocotrienols twice a day.
• Exercise regularly.

If you’re concerned, you and your family members should have your Lp(a) and other risk factors (homocysteine, fibrinogen, and serum ferritin) evaluated by your doctor. And be aware of other heart disease risk factors, includ­ing smoking, high blood pressure, obesity, glucose intolerance, and repressed emotions, all of which can cause cardiovascular problems.

For more information on LDL cholesterol levels and ways to lower them, visit www.drsinatra.com.

While exercising, I urge you to learn to listen to your body. Is the exercise you’re doing causing pain? Tight muscles? Does it hurt your posture? Is it affecting your sleep? Is it disturbing your breathing, digestion, vision, or other functions not normally associated with fitness?

If you experience any of the following symptoms, stop immediately.

• Lightheadedness or dizziness
• Palpitations
• Shortness of breath (unable to carry on a conversation)
• Jaw pain
• Arm tingling or numbness
• Tight feeling in the lungs (bronchospasm)

I am often asked what the best exercise is. I answer that the best exercise is the one you will do.  Afterall, there’s no point recommending an exercise if the person you’re recommending it to won’t do it.

You can’t be truly healthy without exercise and it is great for people who are dealing with circulatory problems, need help reducing cholesterol levels, or are trying to maintain healthy triglycerides.

Exercise also is just what this doctor orders when it comes to lowering blood pressure naturally.  As you know, maintaining healthy blood pressure levels is one of the smartest things you can do to reduce your risk of risk for heart attack and stroke.

Two of the best forms of movement are also the most pleasant—walking and dancing. Research, including some of my own, has continued to reinforce this view.

Research has demonstrated that exercise reduces the incidence of coronary heart disease, diabetes, depression, and osteoporosis. Now we can add stroke to the list. In a study reported in the Journal of the American Medical Association (JAMA), 4,065 nurses ages 40 to 65, without cardiovascular disease or cancer, completed detailed physical activity questionnaires. The surveys revealed that walking was associated with reduced risk of stroke.

If all this isn’t enough to get you off the couch, consider that if you have been relatively sedentary most of your life, you are likely to lose 30 to 40 percent of your muscle strength by the time you’re 65. By age 75, more than a quarter of American men and two-thirds of American women can’t lift a gallon of milk above their waist with one hand.

Exercise burns calories and increases body metabolic rate, which means that your body burns more calories even as you rest. So let's get moving!

For more information on lowering blood pressure naturally, visit www.drsinatra.com.

There really is a link between heartbreak, cardiovascular problems, and the Type A personality. Let me explain.

I’m sure you are familiar with the Type A personality—a volatile mixture of aggressive, impatient and hostile behavior. And you know that certain aspects of Type A behavior, especially uncontrolled anger and hostility, can be a risk factor for cardiovascular problems. But let’s delve a little deeper—what creates Type A behavior? I’m not alone in the belief that it’s lack of love and intimacy.

Research has shown that lack of love can set the stage for Type A behavior. Few people will admit that they were unloved as children. Even patients undergoing psychotherapy have considerable difficulty accepting this possibility. Generally, it is only after they have experienced the pain of their heartbreak that they are willing to recognize that one or both parents had considerable negative feelings toward them. Parental love is a human need; unfortunately, it is not always a reality in life.

Type A Kids Become Type A Adults

Early childhood experiences governed by conditional love form the basis for the Type A person, who is driven to achieve as a way to overcome low self-esteem due to early rejections. Children who shut down their hearts to avoid subsequent rejection and heartache pay the price of loneliness (as well as cardiovascular problems later in life). Loneliness results from the fear of loving, so vital connections are not made. When approval is based on performance alone, as it often is in our culture, children learn to avoid intimacy, contact, and commitment. Hoping to gain acceptance and acknowledgment first at home, then at school, and later at the workplace, children falsely assume that success will “buy” them love.

In the pursuit to gain lost parental love and overcome such profound heartbreak, children begin to sacrifice their true self for the illusion of success. Schoolwork and performance, newly substituted passions, displace lost love. If children become too involved in their image at the expense of who they really are (i.e., emphasizing who they wish to be as opposed to who they actually are), they can lose the capacity to experience the present moment. If this pattern continues into adulthood, whereby true feelings are denied, an individual becomes increasingly vulnerable to pushing and striving beyond healthy limits.

It is this denial of feeling, or repression of feeling that contributes to heart risk factors. As adults these children can develop circulatory problems, have difficulty maintaining good cholesterol levels and healthy blood pressure, and become victims of heart attack and stroke. 

Most physicians and holistic health practitioners today will concur that it is important to do what we can to raise emotionally healthy children so that they don’t suffer from cardiovascular problems later in life.

For more information on how to avoid cardiovascular problems, visit www.drsinatra.com.

• CoQ10 is one of the best nutrients available for promoting the immune system and avoiding cardiovascular problems. Take 100–200 mg daily or 2–4 softgels.
• Beta ⅓, ⅙ glucan, a yeast-based nutrient, scavenges for free radicals. There is no toxicity or side effects with this nutrient. Take 10–20 mg daily for one month on, one week off, for three months' duration.
• Bromelain. This enzyme from the pineapple plant reduces inflammation and acts as an antibiotic. Take 100–500 mg daily. Note: Allergic reactions, although rare, can occur.
• Ginger root/ginger tea. Ginger promotes an anti-inflammatory response and is a great substitute for aspirin, which many people can’t tolerate.
• Fish oil promotes thinning of the blood and helps to reduce your risk of circulatory problems.  It also combats inflammation. I recommend 1–2 g daily.

• If you’re as concerned about good cardiovascular nutrition as I am, I hope you’ll follow my Pan-Asian Modified Mediterranean diet.  You’ll eat fresh fish (cold-water fish such as salmon, sardines, and mackerel) and fish oils at least two to three times a week.  You’ll also want to omit saturated fats. Instead, choose monounsaturated fats like olive oil and polyunsaturated fats like alpha-linolenic acid, found in flaxseed and flaxseed oil. (Visit me here on the Web for additional details on my Pan-Asian Modified Medietrranean diet.)
• Take 100 mg of niacin, twice a day. If you experience side effects like flushing, headache, and diarrhea, follow the diet and stop the niacin. You can try a lower dosage at a later date, then slowly increase the dose to 500 mg a day, twice a day for further protection. TwinLabs' quick-acting Niacin is a good product.
• Take 1–2 grams of vitamin C and 100–200 mg of CoQ10 each day.
• Policosanol—20 mg daily at bedtime.
• Exercise regularly.
• Ask your doctor about screening techniques to assess your risk factors for heart disease. If you’re concerned, you and your family members should have your Lp(a) and other risk factors (homocysteine, fibrinogen and serum ferritin) evaluated by your doctor.
• Be aware of other risk factors for heart disease, including smoking, high blood pressure, circulatory problems, high triglycerides, obesity, glucose intolerance and repressed emotions, which can have a harmful effect on the health of your heart.

I am often asked what the best exercise is. I answer that the best exercise is the one you will do.

There’s no point recommending an exercise if the person you’re recommending it to won’t do it. I also tell people to think of it as “movement” rather than “exercise.” That doesn’t sound like so much work, and, after all, the whole goal of exercise is to get out and get moving.

You can’t be truly healthy without exercise, and it is great for people who are dealing with circulatory problems, need help reducing cholesterol levels, or are trying to maintain healthy triglycerides.

Exercise also is just what this doctor orders when it comes to lowering blood pressure naturally. As you know, maintaining healthy blood pressure levels is one of the smartest things you can do to reduce your risk of risk for heart attack and stroke.

Two of the best forms of movement are also the most pleasant—walking and dancing. Research, including some of my own, has continued to reinforce this view.

Studies have shown that exercise reduces the incidence of coronary heart disease, diabetes, depression, and osteoporosis. Now we can add stroke to the list. In a study reported in the Journal of the American Medical Association (JAMA), 4,065 nurses ages 40 to 65, without cardiovascular disease or cancer, completed detailed physical activity questionnaires. The surveys revealed that walking was associated with reduced risk of stroke.

For more information on lowering your blood pressure naturally, visit www.drsinatra.com.

My campaign to make heart disease a thing of the past is rooted in an ongoing quest to stabilize and root out the calcified plaque that chokes our arteries.

For decades conventional medicine has relied on invasive procedures to unclog our arterial highways but, as most people with cardiovascular problems know, this has been met with very limited success.

That’s why I’m so excited about vitamin K2. K2 gets calcium in the bones, where you want it, and out of your arterial walls, where you certainly don’t want it. Thus, K2 is crucial for both bone and arterial health and is a godsend for individuals with blood circulation problems and other heart risk factors.

Coumadin, the popular blood thinning drug once also thought to be a godsend, works against vitamin K. Researchers suggest that Coumadin inhibits the K2-dependent MGP protein system that keeps calcium out of arterial walls. Thus, Coumadin may actually encourage cardiovascular calcification as an adverse side effect.

As you might imagine, this dilemma has many doctors and holistic health practitioners concerned and our patients with cardiovascular concerns aren’t sure of exactly what to do.

What Should You Do?

If you are taking Coumadin, don’t use any form of vitamin K2 supplement, as it might neutralize the effect of the drug.

On the other hand, vitamin K is critical for your bone and arterial health. Because of this, I tell all of my patients with cardiovascular problems to eat some green leafy vegetables and try to add some cheese and natto (if they can get it) to their diets to get some natural vitamin K. I don’t want them to become vitamin K deficient. I can always adjust their Coumadin level if necessary.

For more information on cardiovascular problems, visit www.drsinatra.com.

Pure flax oil is the world's most abundant source of omega-3 fatty acids, containing an amazing 55 percent by weight. As such, flax oil offers incredible health benefits that should not be discounted.

Specifically, flax contains alpha linolenic acid, which your liver must break down to form the more commonly known omega-3 fatty acids EPA and DHA. There has been debate about whether alpha linolenic acid effectively converts to EPA and DHA. However, research shows that it does.

Research suggests that increased consumption of omega-3 fatty acids can reduce several cardiovascular problems by helping to promote healthy cholesterol levels, as well as healthy triglycerides. They also help keep blood pressure levels in the normal range. In addition, omega-3s help reduce circulatory problems by supporting healthy circulation and blood flow throughout the body.

One of the best ways to reap these benefits from flax by eating ground flaxseed. And yes, you must grind the seeds to release the oil. Otherwise, they'll pass right through you, undigested. I recommend getting a coffee grinder and dedicating it to flaxseed, because you don't want to mix ground coffee and flax. It's not a taste sensation! Also, you must use the flax within hours of grinding it. Once exposed to air, the oil in ground flax goes rancid quickly. (For the same reason, flax oil must be refrigerated.)

You can sprinkle ground flax on just about anything—soups, stews, ice cream, you name it. Above all, avoid cooking with ground flax, because again, the oil will become rancid.

The beauty of flaxseed is that you get significant amounts of protein and fiber in a tiny package. In a typical 2 oz. serving (1/4 cup), you'll get approximately 11 grams of fiber and 10 grams of protein. Exact amounts will vary with the quality of the flaxseed and how it's grown.

Easy Flax Shake

One of the easiest (and tastiest!) ways to get your daily flax is to add it to a shake or smoothie. Here’s one of my favorite versions.

1.    Grind up 2 tablespoons of organic flaxseed.
2.    In a blender, add 8 to 10 ounces of chilled soy milk, ½ a banana, 1 cup of your favorite berries, and the freshly ground flaxseed.
3.    Blend well and enjoy!

For more ideas on healthy heart nutrition, visit www.drsinatra.com. 

I can’t say enough about the health benefits of exercise. It strengthens the heart and circulatory system, builds stamina, and improves mood. It’s also an effective means for lowering blood pressure levels, increasing HDL cholesterol, and improving poor blood circulation.

I’m often asked what the best form of exercise is. I say it’s the one you will consistently do! Walking, dancing, cycling, lifting weights—it doesn’t matter. The goal of exercise is simply to get out and get moving.

That said, I have to admit I’m a big fan of walking. It’s simple, doesn’t require special equipment or a gym membership, and it can help reduce your risk of heart attack and stroke. In a study reported in the Journal of the American Medical Association (JAMA), 4,065 nurses ages 40 to 65, without cardiovascular disease or cancer, completed detailed physical activity questionnaires. The surveys revealed that walking was associated with reduced risk of stroke.

Walking is easy to incorporate in your day. Walk up and down stairs instead of taking elevators. Steadily increase the distance while walking your dog. Instead of parking in the closest space to the store or office entrance, park at the far end of the parking lot. Consider walking short distances for errands instead of driving.

If you’ve been inactive for a while, start slow. Walk 10 minutes every other day for one week. Each week, increase your time by increments of 5 or 10 minutes. Within a month, you’ll be taking 30-minute strolls. Do this every other day, and you’ll have a good workout routine. Five days a week is optimal.

As for speed, you don’t have to maintain a brisk pace. Actual walking speed isn’t as important as we’ve been led to believe. In fact, researchers in the JAMA study I mentioned found that speed didn’t matter; it was the length of time women walked that was significant.

Simple, right? If you agree, lace up those sneakers and get out there. It’s one of the simplest—and most effective—steps you can take (literally) to prevent heart attack, stroke, and other cardiovascular problems.

 For more information on how to prevent heart attack and stroke, visit www.drsinatra.com.

Just the other day, I sat down to film some video footage for my Web site. One of the questions I answered was, "What's the one thing you would recommend people do to prevent heart disease?"

That's an easy one. Eating better is the best way to minimize your heart risk factors and, ultimately, to prevent heart attack and stroke. Regular exercise, nutritional supplementation, and stress management are important, too, but good cardiovascular nutrition is at the top of my list.

Optimum heart health requires eating the PAMM way—that is, in keeping with my Pan Asian Modified Mediterranean diet. It emphasizes fresh fruits and vegetables, nuts, beans and legumes, healthy fats, and small amounts of lean meats and fish. Best of all, it has an anti-inflammatory effect in the body. A number of studies have confirmed that people whose diets are rich in these foods have a lower incidence of heart disease, and research published earlier this year again showed this eating plan to be associated with reduced risk.

Unfortunately, many of the foods prominent in the American diet are toxic to the cardiovascular system. One of the absolute worst is sugar. I suggest you stay away from it as much as possible—as well as breads, potatoes, pastas, pastries, rice, and other high-glycemic carbohydrates—because they sharply raise insulin levels in the body. You hear about insulin all the time, particularly in the context of diabetes. However, not many people understand that high levels of this hormone also cause inflammation that damages arteries. (This is one of the reasons why people with diabetes are at higher risk for heart disease and other circulatory problems.)

If you're serious about preventing heart disease, start with what you eat. Good cardiovascular nutrition is the cornerstone of good cardiovascular health, for more information, visit www.drsinatra.com.