10 June 2019

ALCOHOL IS GOOD FOR MY HEART?!!! | CARDIOVASCULAR HEALTH | 12 TIPS TO KEEP YOUR HEART HEALTHY

We love and live Integrative Medicine! Today's topic is Cardiovascular (Heart) Health and the 12 tips to keep your ticker healthy! Thanks for watching and please ...

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cardiovascular health and integrative approaches so welcome back to our Channel and if you want to find out how this helps your heart stay tuned my name is dr. John Lucio I practiced integrative medicine in pain management in Jefferson City Missouri and this is my wife I'm dr. Jennifer sue I practice private practice I'll be guiding and quickly is going to turn into just an integrative medicine office with conventional gynecology how to improve cardiovascular health using integrative approaches they uploaded one to two videos a week about health issues and we treat them with an integrative medicine approach if you haven't subscribed please do so and if you like our video give it a thumbs up hit the notification bell so you know when we've uploaded a new video this is a Shepherdson near and dear to my heart I just had a stent placed about four weeks ago so and it must have come I'm going to be showing you how my blood values have changed with certain interventions that we're going to be using remember stay tuned to find out why beer is involved in your protection of your heart we're going to talk about

12 and a grade of approaches to cardiovascular cardiovascular health you sounds like a lot but we'll go through them quickly first of all I just want to provide a little bit of background in spite of all the advances we've had in medicine cardiovascular disease is still one of the major cause of death in the United States and the majority of the those events are preventable unfortunately a lot of people don't get discuss it or they actually even know about it one of the most important things that people need to understand is that what triggers the cardiac event everybody thinks that vessels in the heart would slowly start to get smaller and smaller due to a plaque or or what they call a thirst scrub scrub disease you know a lot of people even had cholesterol levels that were below 200 started having heart attacks so they started to think well maybe there's another reason this occurs and one of the reasons is it doesn't just have to do with the size of the narrowing in the heart but the type of plaque that's in there and we're gonna discuss that a little bit as we go

along and how do we address as a degree of medicine now nutrition I bring up an analyst in every conversation I have with my patients and it's important even in most chronic diseases including heart disease they did a study that's called a lion study lyo and where they took some of the most well-known cardiac friendly diets and they compared to what is called a Mediterranean diet and you can look this up on YouTube it's an amazing and powerful diet and they actually stopped the study because the people to here from the Mediterranean diet we're doing so much better beneficial effects of the Mediterranean diet carried on me even five years after they started it Martin basically the tenants of it are is a very very little red meat no it's not a vegan diet but that based I have a lot of fruits and vegetables nuts are very very important in this diet you substitute me if you can with chicken fish fish preferably and then they also noticed that people who ate what they refer to as unrefined whole grains so if you ate grains and bread that was pulverized that didn't have the same effect so you really had to have like

the boiled forms of the whole grain to get the actual benefit from it not only did it help with secondary prevention but also help with primary prevention so the difference is that not only doesn't help people have already had known heart disease but it also helps people who had high risk factors that not had any cardiac event so that's important for both of those groups of people to get on a really good diet besides everybody seems to know that but it's really a lot of good evidence that shows that when you do at least 30 minutes a day or 140 minutes a week it's not just a real quick exercises alternated with aerobic and resistance training as well it doesn't have to be heavy resistance but at least some type of resistance training because it's actually good for your your bones and your muscle tone as well as resistance yeah well resistance training can be with just free weights it can be bands it could be with machine you really should actually court as we get older incorporate some flexibility training as well it doesn't have to be very fancy just that make sure you stay on the same type of program and do it

consistently and it keeps you looking good like him now I get this question a lot even in my own clinic it's like well I don't like taking the cardiac medications and I've had the heart attack or my cholesterol is high is there anything else that you recommend my advice to everyone is if you are on this medication stay on it there are a lot of good studies that show that these things work to tray unless you can't tolerate them and we're gonna discuss that as well but there's a lot of different drugs that are out there what they call beta blockers calcium channel blockers nitrates angiotensin converting enzyme inhibitors those are all important and if your doctor puts you on that because you've had a heart attack or you've got a high risk you need to stay on them so they do have some side effects however and we're going to talk about that one of the most common and statins anyway which is an important drug to be on if you've had a heart attack and you have documented heart disease both statins and sometimes you may be one or even two statins and these do have some side effects and probably is at least ten eleven percent

of people who get started on them have muscle aches one of the best ways to counter that really is to reduce the dose of the status so there's strategies to help reduce in your cardiologists or your family doc can you help you with that do not stop the medication because it extremely effective and it's got one of the best studies out there at the moment a lipid management everybody is very very focused on total cholesterol unfortunately as I mentioned the beginning a lot of people that had cholesterol is below 200 a heart attacks my case I had to Angela and my cholesterol is below 200 so it's important not just to look at that but something called LDL LDLs a lot density lipoprotein not only is it the level of it in your blood that's important but it's also the type of particle the LDL is the smaller type of LDL the small particle size that they are the most dangerous next thing is HDL you want that to be high and you want the LDL to be low you want the HDL to be high because it does impart some cardio protection so it's not just a cholesterol when you see when

you ask your doctor you know if you think you have heart disease you should be have some knowledge about what actually the composition I'm gonna actually I'm going to get my panel drawn here the next month or so I'm gonna present it on YouTube and everybody see what my comparisons are and see how they change as time goes on back in the 1980s American Heart Association recommended a low-fat diet and that has changed them since then which is good because it's not that you need to eat a low-fat diet there are good fats that actually help you to lower the bad cholesterol and increase the good cholesterol or which is called the HDL cholesterol the important fats to eat are the monounsaturated fats which are olives olive oil canola oil most nuts like almonds and walnuts and avocados and what they do is they actively lower the LDL cholesterol and increase the HDL or good cholesterol polyunsaturated fats are really good those are fish like you mentioned that are high in omega threes a soybean and safflower and these lower the LDL bad cholesterol and they raise the HDL good cholesterol the ones that kind of go both ways are saturated fats

these are a little bit trickier these are red meat and real butter or coconut and dairy products so what these do is that do some good they increase the good HDL cholesterol but they also increase the bad cholesterol LDL that's what he said to limit those now the worst fats are the trans fats actually raise everything bad and lower the good so they increase the LDL cholesterol they raise the triglycerides and they lower the HDL good cholesterol and these are things like margarine vegetables or shortening and partially hydrogenated oil so it's no longer that we need to eat a low-fat diet to keep our heart healthy it's like when you said it's the right kinds of fats that we're eating and now I want to mention something that Jennifer had mentioned to be getting the video and that is oh call everybody at this point like why Paul does help with increasing HDL levels it's got to be done only a moderation it's really not a license to drink as much as you want now because there are some serious side effects of chronic alcohol use and we're not condoning that as well but a moderation it has been can be shown to be healthy for your heart

that's the one serving is it statin therapy some people just simply cannot tolerate the medication and some alternatives if you cannot take the statins or use decrease didn't switch to different brands and they all and they just cannot tolerate them they include using psyllium Stan all niacin and red yeast rice you can try if you cannot tolerate the statins either some alternatives well we don't recommend just getting the red yeast rice and using it because you really have to still monitor your blood levels every two weeks after you start on the red yeast rice and twice a year thereafter as long as you're using it because we have to monitor your liver enzymes and your kidney function seeing a lot to talk about as a role of herbal medicine and botanicals and treatment and prevention for heart disease um unfortunately I couldn't find too much evidence study or studies out there that show that is effective so we're not going to recommend it specifically for this type of problem next thing it has to do official and everybody's pretty familiar with fish oil by now if you're using for a cardiac

protection it just know that it's used for decreasing your triglyceride level and you really should be taking about a thousand milligrams a day make sure you look at it has both EPA those are all in capital letters and DHA think it's extremely important okay ten yeah I've seen it it seems like every time I turn around there's another commercial for another product helps with in terms of providing energy and inner and ourselves but what is not known is how it works in terms of cardiac protection now theoretically if we're taking statins we should it should lower our cookie ten however the studies have shown that people that are taking statins - giving that's this top she's never come to any of other talks did she steal the show and I just forgot where I was at a couple of things we need to know about them one word really no good evidence that it shows that it's cardioprotective or it actually lowers blood lipids but what is known that when you take stands it does lower Co Q 10 however some studies show that if you take cookie 10 to help with the what is called a biologist or muscle aches from statins that sometimes that can be

effective so if you're going to try this 200 milligrams a day is probably a good way to start vitamin D is function very similar to a hormone not just a vitamin it's found in the receptor of our muscles in including the heart as well people that have vitamin D deficiency are known to have increased risk for cardiovascular disease I would recommend having this checked as well I would not go ahead and start with a supplement unless you are absolutely sure you need it because you can actually take too much of it folic acid vitamin b6 and vitamin b12 theoretically if you have these vitamins or in your body and sufficient levels you're what it's called the earth there's a substance called homocysteine and does tend to be at a normal level if you have deficiency the homocysteine levels start to go up now really what is not known yet is when you supplement people at high homocysteine levels with folic acid even b12 whether it doesn't anything good it could be just a marker but really not the cause of the problem so I do that with great caution under direction of a physician

vitamin-e really there's no good studies that show that is effective and in terms of preventing or helping with cardiovascular disease that may be change in the next couple of years but if you're on a budget and you're buying all these supplements and trying to stay healthy save your money with vitamin E as long as you have a relatively good diet you need adequate sleep every night to keep your heart healthy it's seven to nine hours a night we're gonna actually cover sleep in a future topic as well always help with reducing stress also reduces anxiety so it's breathing exercises biofeedback meditation yoga acupuncture cognitive behavioral therapy and anxiety what we always teach you through other other videos is how to do breath work so you already learned how to do the four seven eight breath and we'll have to do a video just on the four seven eight breath so you can refer to it and the other thing is called a heart centered meditation and doing meditation every single day and it's shown in evidence that if people with a history of cardiovascular disease do meditation everyday for four to five

years it decreases the risk of another cardiovascular event by 47 percent that's amazing that shows us that meditation does help prevent heart disease I love dr. anne-marie Jason's instructional video on YouTube we're gonna link it down below on how to do a heart center meditation so it's really really important if you can find what mind-body technique fits your lifestyle and fits your belief system so don't try to do something that you don't feel comfortable with trust yourself if you're everyone for joining us today and next week we're gonna be talking about sleep we want to know what you guys are interested in so please comment below what you like about over talk about what you don't like what you'd like to hear about so we get a good feel of what you all need see you again next time in our next video all right so long [Music]