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The best possible way of solving the growing heart disease problem in the United States would be to follow the European example of a preventive program with a massive network of cardiac reconditioning centers where prospective heart cases could go to rebuild their health and strengthen their hearts. While waiting for action in this direction from our government, life insurance companies, or private industries, here is a 9-point do-it-yourself program for a better heart which can help you to prevent a potential heart attack, or give your already damaged heart the break it deserves.
1. Vital nutrition
See that your diet contains the complete vital nutrition needed to keep your body and your heart in perfect health. An abundance of fresh raw vegetables and fruits, whole grains, nuts, seeds, and beans, with the addition of raw, unpasteurized milk and natural cheese, preferably in the form of homemade fresh cottage cheese,* will supply you with all the necessary vitamins, minerals, complex carbohydrates, trace elements, proteins and enzymes needed to build, repair, replace or renew the worn-out cells of your heart, keep your blood well oxygenated and its circulation smooth and strong, and your blood vessels elastic and free from deposits.
2. Food supplements
Supplement your diet with vitamins E, B and C. Use wheat germ oil and vitamin E capsules for vitamin E. Take up to 300 I.U. a day as a preventive dose, and up to 600 I.U. as a therapeutic dose-ask your doctor for the most desirable dosage in your case.
For B-vitamins, use brewer’s yeast. Use the dosage suggested on the container, or take three to four tablespoons daily. Or take high potency B-vitamin tablets, made from yeast.
Take rose hips or rose hip tablets for vitamin C—500 to 1000 mg. per day.
In addition to vitamins, use cold-pressed vegetable oils, especially linseed or soy oil, for the unsaturated fatty acids (not the usual supermarket type). Dosage: 1 or 2 tablespoons per day. For minerals, especially calcium and magnesium, and trace elements, use dolomite and bone meal tablets, and kelp—all obtained in health food stores. Take 1 tablespoon of lecithin granules each day. Lecithin will not only help in fat metabolism and the prevention of cholesterol deposits, but is essential for your nervous system and the stimulation of glandular activity.
3. Low animal protein
Excessive amounts of protein, especially animal protein, may harm your heart and your health generally. A study of blood vessel and heart disease in Negroes in St. Louis and in Uganda demonstrates that low-protein vegetarian diet can prevent 90 percent of thrombo-embolic disease and 97 percent of coronary occlusions.21 A recent study shows that Seventh-Day Adventists, who do not eat meat for religious reasons, have 40 percent less blood vessel and heart disease as compared with the general American public. Dr. Richard Walden, who directed the study, is convinced that the meatless, low-animal-protein diet of these people has much to do with it.
Avoid an excess of meat, especially fat meat in your diet. Do not worry about getting enough proteins. Almost all natural foods contain some protein, so, unless you are starving, it is virtually impossible to get too little. The official recommendations for protein requirement are far too high. A low animal protein diet will help prevent heart troubles; and, when the heart is already affected, will help to restore it to health. A lacto-vegetarian diet of fruits and vegetables with whole grain bread and cereals, beans, sunflower seeds, raw nuts and milk products will supply you with all the proteins you need.
4. Eliminate from your diet:
Sugar in every form: soft drinks, ice cream, cakes, candies, cookies, pastries, jams, chocolate, puddings, syrups, etc. Natural honey can be used for sweetening. Eliminate white flour and white bread and all processed cereals and canned and frozen foods.
Reduce salt intake drastically or cut it out entirely. If absolutely necessary, use sea salt moderately.
5. Keep your weight down
Do not overeat! Every extra inch on your waist, every excess pound you carry around, makes your heart work harder and wears it out sooner. Remember: the death rate from heart disease in 50 percent higher among the overweight!
6. Avoid smoking tobacco
A recent survey shows that the death rate from heart disease among women smokers is twice as high as it is for non-smokers. Smoking destroys vitamin C in the body (25 mg. for every cigarette) and causes vitamin B deficiency. It causes constriction of the blood vessels and raises the blood pressure. Smoking disturbs the fat metabolism, raises the fat level of the blood and causes oxygen deficiency, thus contributing to the development of heart disease.
7. Avoid drinking coffee, tea or cola drinks
Coffee, tea, and soft drinks containing caffeine are to the heart what a whip is to the horse. They stimulate and increase the sugar level of the blood temporarily, then drop it down to dangerous levels and cause an oxygen deficiency in heart muscle tissues. Coffee also interferes with iron absorption and may cause a deficiency of inositol, one of the B-vitamins necessary for effective heart function. A good friend of mine was practically living on coffee—10 to 15 cups a day from early morning to late at night. He was constantly boasting that he had never been sick a day in his life, but he dropped dead of a heart attack at the age of 49. Cola drinks, by the way, contain even more caffeine than does coffee.
Warning: If you are a heart case and a coffee addict, be careful how you cut out coffee drinking. Reduce the number of cups per day gradually to condition your heart and avoid distressing withdrawal symptoms.
8. Exercise
There are piles of evidence that the lack of exercise and physical exertion is a major factor in the increasing incidence of heart disease. A British study showed that mortality from heart disease among those who do heavy physical work was less than half that of the group who did little or no physical work.
As I have stated before, the ultimate cause of heart attack is an oxygen deficiency. Outdoor sports, .exercise and physical exertion promote the oxygenation of all the tissues of the body, including the heart, increase the blood supply to the heart and strengthen the blood vessels and the muscle tissues of the heart.
Points of warning for heart cases:
Exercise with caution, prudence and moderation.
Avoid competitive sports and games.
Walking, up to ten miles a day, is the best form of exercise for the prevention of heart disease.
9. Avoid emotional stress
Fear, greed, hatred, disappointment, insecurity, jealousy, depression, resentment, anxiety, worries, tension, emotional upsets— any or all of these can destroy your heart. According to famous stress-doctor Hans Selye, M.D., all the above mentioned emotional stresses can cause arteriosclerotic lesions. Severe emotional, stress causes depletion of vitamin C in the adrenal gland and increases the body requirement for vitamin C—another predisposing factor of heart disease.
“Americans are the most worried people in the world,” says Dr. Joshua Bieres, British editor of the International Journal of Social Psychiatry. The highly competitive business climate of the United States is geared to an atmosphere of continuous worry, anxiety and desperation. A typical American businessman or executive does not really know what the terms leisure, relaxation, or a health-building vacation mean. His ultimate in relaxation is a round of golf on a smog-filled city course, where he is trying to close another business deal with his partner! No wonder he worries himself to death at 40 or 50 and leaves a rich widow. It is my conviction that if you apply the above nine-point do-it-yourself program, you will be rewarded with a better heart which will give you long and friction-free service.
*90\58\2*
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