One in three Americans get it. It is preventable and reversible… if you take action!
Basic cardiac risks
History of Heart Disease, MI, CABG, PTCA-Stent, stroke, peripheral arterial disease.
Family history of Heart Disease- male before age 55, female before age 65.
Your age- >45 for men; >55 for women.
Sedentary lifestyle (minimal exercise)
Obesity
Smoking
Hypertension
Pre-Diabetes/Diabetes
Take home: Primary line of defense is diet and lifestyle changes!
Understanding the cause
The initiation of damage to the endothelial inner arterial wall occurs from sugars and processed foods, from toxins (metals/chemicals) from infections (gums, teeth, and gut), high blood pressure, and stress. The Standard American Diet results in nutritional deficiencies preventing healing.
Inflammation/oxidation occurs to mend injured tissue and is the very first healing reaction.
Cholesterol acts as an anti-oxidant, gets oxidized, and then gets stuck at the site of injury. It is secondary to inflammation. If cholesterol was primary then the number or heart attacks would be increased with higher levels. These are equal to the number of heart attacks with low or high cholesterol.
High sugars, high insulin, high blood pressure, high inflammation, toxins, and stress are priority.
Lowering cholesterol/ particles does not treat the cause it does not prevent heart disease nor arterial plaque resolution.
Arterial plaques are 3% cholesterol and up to 50% calcium.
The only reason statin drugs help is due to their small effect on inflammation and viscosity, not by lowering cholesterol.
The initiation of mitochondrial disruption occurs from the same causes of endothelial dysfunction
The lipid hypothesis of lowering cholesterol intake and saturated fats never worked because it never treated the causes of cardiovascular disease.
A second look at cardiac risks using labs & other tests
Blood test indications- 50% of patients who suffer a heart attack have normal cholesterol, and 50% of people with high LDL have healthy hearts. A large percentage of women with CVD have clear coronary arteries on angiograms.
Inflammation
Hs CRP – Systemic
Lp PLA2 – Arterial plaque
Myeloperiodase – arterial plaque
IL-6- inflammatory cytokine
Metabolic/Glucose
Fasting glucose and insulin
2 hours after eating- glucose and insulin levels
Glycohemoglobin A1C
Uric acid level
Chemistries, electrolytes, RBC magnesium
Urine microalbumin
Ferritin
Calcium/phosphorus ratio
Viscosity/ sticky blood
Fibrinogen level
Lipoprotein(a)
Homocysteine
Urinary F2-isoprostanes
Stress/ Hormone Input
DHEA-S
Free + total testosterone, estradiol level, sHBG
Extra- dihydrotestosterone, progesterone
Thyroid function tests
Low oxygen/ anemia
Vo2 (oxygen utilization test)
Oxygen saturation
Endothelial function
Max pulse- photoplethysmography (arterial elasticity)
Nitric oxide level- saliva strips
Plaque size/ progression
Coronary artery calcification score
Carotid intima-medial thickness (cumulative effects of years of endothelial dysfunction)
Omega 6 fats are vegetable oils and are pro-inflammatory: corn oil, soy oil, peanut oil, canola oil
Omega 3 fats are flax seed oil, seafood, and grass-fed beef- all are anti-inflammatory
Omega 6 to omega 3 ratio is very important. Goal is 1/1 up to 4/1
Trans fats- very inflammatory- causing heart disease, DM2, and cancer
Take home:
Eliminate sugar and processed carbs.
Eliminate trans fats
Increase omega 3, decrease omega 6.
Cholesterols and saturated fats have a minor role in heart disease
There are 3 reasons why a low fat, high carb diet works some of the time: A large drop in omega 6, low in sugar, and less high glycemic carbs.
Statin Drugs
Lowers CRP and decreases blood viscosity and cholesterol
15 of 16 studies using drugs to lower cholesterol showed no benefit for heart disease
In the “heart protection study” the absolute risk reduction was only 1.8% decrease. There was no change in mortality and no change in primary prevention.
Jupiter trial showed ARR of < 1 %, diabetes increased and there was no change in plaque progression or size.
Only men with prior cardiovascular disease age 40-70 saw small benefit
Take Home: Primary line of defense is diet and lifestyle changes
Work Sheet
Diet & nutrition:
Must handle sugars/carbohydrates
Generate energy/ Maximize mitochondrial function and numbers
Optimize heart nutrition
Handle inflammation and toxicity
Treat viscosity and sticky blood
Handle stress/ lifestyle/ great sleep
Improve oxygenation
Maximize endothelial function
Reduce arterial plaques
Balance omega 6 and omega 3
Lower oxidized LDL
Change weight & BP with lifestyle changes
Optimize fats, hormones, and electrolytes for electrical conduction
Join our Group WHOLE30 Challenge at Dr. Dan’s for the month of SEPTEMBER!
Change your life and feel your best by joining us for the September Whole30 Challenge. In addition to weight loss non-scale victories can include: clearing of brain fog, fatigue and chronic pain. Each week class will focus on supporting your Whole30 journey and a specific nutrition topic.
What’s Whole30? It’s a 30-day commitment to eat using these simple guidelines:
Eat moderate portions of meat, seafood, and eggs
Eat lots of vegetables
Eat some fruit
Eat plenty of natural fats and herbs, spices, & seasonings
Eat only whole foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole
Wednesday, August 29th 6-7PM Review of Program basics and rules
Wednesday, September 5th 6-7PM Digestive check in
Wednesday, September 12th 6-7PM What sugar really does in the body
Wednesday, September 19th 6-7PM Truth about FATS!
Wednesday, September 26th 6-7PM Food Freedom
Join the Group in Dr. Dan’s Classroom, or virtually!
We can send you a link to join the class from home! Price for all five classes: $100
“Four Sigmatic” is a brand that we carry at Dr. Dan’s that uses several types of mushrooms. These mushrooms have excellent health benefits, several of which are outlined below.
Cordyceps Mushroom — This mushroom acts as an adaptogen, helping the body come back to balance and reduce the response to stressors. Cordyceps has potential to help with hormones, energy, fatigue, and endurance. Additionally, it could improve breathing and aerobic capacity!
Lion’s Mane Mushroom — This mushroom acts to help protect and regenerate brain tissue. If you have a hard time focusing, brain fog, or memory loss, then Lion’s Mane may help!
Chaga Mushroom — With it’s powerful immune boosting benefits, the Chaga’s anti-inflammatory and antioxidant power helps to eliminate free radicals in the body.
Reishi Mushroom – Reishi Mushroom is known to help relax the mind and body, making it a good choice before bed or during stressful situations. Additional benefits: Reishi decreases fat storage and inhibits the breakdown of starches to sugars.
Info adapted from: mindbodygreen.com & foursigmatic.com
HELPING YOU ASK THE RIGHT QUESTIONS AT THE FARMER’S MARKET
Cornucopia Institute has developed a Do-It-Yourself Guide to asking the right questions at your farmer’s market.
Buying local is a great way to support your local farm economy, but it’s best to support those providing the healthiest food for us and our environment.
If a farm is not Certified Organic, then visiting is the best way to determine if it is operating with integrity, according to Cornucopia.
Cornucopia’s DIY guide helps you, the consumer, to ask the right questions including:
Is it local?
How was it grown?
How was it raised?
Click this link for your free DIY Pocket Guide to Non-Certified Organic Food, or pick up a copy of the Guide here at Dr. Dan’s!
If you need to release stress by relaxing your muscles and enjoying soothing Far Infrared ray heat, simply lying on the BioMat promotes a feeling of well-being for a healthier mind and body.
The FDA’s medical device indications for use are as follows:
Reduces stress and fatigue
Soothes and relaxes
Supports the immune system
Improves sleep (if associated with pain relief)
Reduced inflammation (where applied)
Increased tissue oxygen (due to increased circulation where applied)
Provides such muscle relaxation that you may sleep better if you experienced occasional difficulty sleeping.
Last Thursday we held our first Quick Start Nutrition Program in our new classroom here at Dr. Dan’s! See below for dates, times, and a description of our upcoming classes.
Dr. Dan’s Intro To Real Foods $20
Monday September 11th or October 9th from 5:30-6:30pm
At Dr. Dan’s Intro to Real Foods you will learn the difference between traditional and modern diets, and the dramatic impact each has on your health.
In this 1-hour session, you will learn the basics of transitioning your kitchen to include whole, nutrient-dense foods that will nourish your family. We’ll also provide resources to you, including handouts, book suggestions, & online resources for eating out, reading labels, and shopping locally.
Sauerkraut Class $20
Wednesday September 20th from 6:00pm-7:00pm
In this one hour session at Dr. Dan’s Classroom, we will make homemade Sauerkraut together.
We’ll first review the basics of fermentation, as well as the benefits of soaking grains & nuts.
Then we will mix and pound our kraut into jars to take home.
(Limited to 10 participants)
Quick Start Nutrition Program $65
Thursday September 28th or October 26th from 9:00am-12:00pm
Learn the basics of healthy eating in a 3 hour session that includes:
Whole Foods Nutrition Fundamentals
Shopping & Kitchen Transition Guidelines –What’s In, What’s Out and Why
Nutrient Dense Foods Product Sampling. Yum!
Market Basket Shopping Tour. What to Get Where
Whole Foods Course $100 for 4 sessions
Wednesday October 4th, 11th, 18h, 25th from 6:00pm-7:00pm
Intensive instruction on how to transition to a nutrient dense eating program in four sessions:
Zucchini bread, grain free with peanut butter & chocolate chips!
Ingredients
1 cup shredded zucchini
3/4 cup organic creamy peanut butter
1/4 cup pure maple syrup
2 large eggs, slightly beaten
1/2 teaspoon vanilla extract
2 tablespoons coconut flour
1 teaspoon baking soda
1/2 teaspoon cinnamon
½ tsp sea salt
1/2 cup dark chocolate chips or dairy free Enjoy Life chocolate chips
Instructions
Preheat oven to 350 degrees F. Line an 8X4 inch loaf pan with parchment paper, grease with coconut oil.
In a large bowl, mix shredded zucchini, peanut butter, maple syrup, eggs and vanilla with whisk until well combined and creamy. Stir in coconut flour, baking soda, cinnamon & salt. Fold in chocolate chips, reserving about a tablespoon for sprinkling on top.
Pour batter into prepared pan, sprinkle remaining chocolate chips on top. Bake for 40-50 minutes or until a toothpick comes out clean.
Remove from oven and transfer pan to a wire rack to cool for 15 minutes, and then remove bread from pan and transfer to wire rack to cool completely. Slice and enjoy!
Cacao has many health benefits to offer. It contains four times more antioxidants than dark chocolate, and 20 times more antioxidants than blueberries. Consuming foods with high antioxidant profiles helps to protect your cells from damage caused by free radicals, thus preventing potential health problems.
The fermentation process of Cacao Powder enhances this superfood to become even more nutritious. Much like nuts and seeds, cacao contains an anti-nutrient called phytic acid. Fermentation reduces the phytic acid content making it easier to digest and absorb all the beneficial minerals. In addition, the fermentation process improves the taste of this cacao resulting in decreased bitterness.
It is still not determined whether heating or cooking fermented/raw cacao diminishes its nutritional value. Cooking and heating foods can decrease the nutrient profile and antioxidant content, so for optimal benefits it is advised to consume this food raw when possible.
Other benefits of Fermented Cacao include:
Lowered LDL cholesterol
improved heart function
reduced cancer risk
increased energy and cognitive function
regulated insulin levels
improved mood and happiness!
Best of all, cacao is delicious and versatile making it a great food to incorporate into your diet. Try out one of our favorite ways to use it with our recipe below!
Fermented Cacao Drink
Ingredients:
1 TBSP Fermented Cacao
1 Cup nut milk
1 TBSP full fat coconut milk cream or coconut oil
Pinch of unrefined sea salt
1-2 tsp Pure maple syrup or raw local honey
½ tsp vanilla extract
1 tsp of Maca powder (optional)
Directions:
Gently heat nut milk and coconut milk together on the stove top for about 1 minute; be careful not to boil the mixture to avoid destroying the cacao’s beneficial antioxidants
Once warm, stir in honey or maple syrup, then vanilla, sea salt & Maca.
Beginning Monday, JUNE 26th we will see you at our new office location at 3 New Pasture Road, Newburyport MA
Dr. Dan’s new office building at 3 New Pasture Road is located in the Newburyport Industrial/Business Park, with easy access from downtown via Low Street, or from Route 95 via Scotland Road.
From downtown Newburyport, take Route 1 South.
Turn right on to Low Street at the lights, then take your first left onto Graf Road.
Then take your first right onto New Pasture Road.
We are so excited for the opportunity to better serve you at our new location.
Please see below for upcoming events that will be held in our brand new Classroom!
And follow us on Facebook & Instagram for the countdown to June 26th!
Dr. Dan’s QUICKSTART Nutrition Program
July 13th or August 10th, at 9am to 12pm
Learn the basics of healthy whole foods eating in a 3 hour session that includes:
* Fundamentals of Whole Foods Nutrition
* Shopping & Kitchen Transition Guidelines
* Nutrient Dense Foods sampling
* Nourishing Steps Shopping Trip
Dr. Dan’s INTRO TO REAL FOODS Program
Monday, July 10th or August 7th at 5:30-6:30pm
At Dr. Dan’s Intro to Real Foods you will you will learn the difference between traditional and modern diets, and the dramatic impact each has on your health.
In this 1-hour session, you will learn the basics of transitioning your kitchen to include whole, nutrient-dense foods that will nourish your family. We’ll also provide resources to you, including handouts, book suggestions, & online resources for eating out, reading labels, and shopping locally.
