YOU ARE ONLY AS OLD AS YOUR ARTERIES
David A. Steenblock BSc, MSc, DO

Free Radical Reactions:

A molecule with an unpaired excess electron can break apart weaker (less energetic) bonds of another molecule and create a chain reaction of broken bonds from one molecule to another. These destabilizing reactions can cause mutations in the DNA and rancidity and damage to the cell and mitochondrial membranes.

Antioxidants such as beta carotene, vitamin C, bioflavonoids, vitamin E, selenium, and glutathione stop this chain reaction by capturing the extra electron and defusing its excess energy.

Foods High In Antioxidants

Prunes - 5770
Raisins - 2830
Blueberries - 2400
Blackberries - 2036
Strawberries - 1540
Raspberries - 1220
Plums - 949
Oranges - 750
Red Grapes - 739
Cherries - 670
Kale - 1770
Spinach - 1260
Brus. Sprouts - 1260
Alfalfa Sprouts - 930
Broccoli - 890
Red Bell Pepper - 840
Beets - 710
Onions - 450

(From the U.S. Department of Agricultural Research Given in ORAC Units = Oxygen Radical Absorbance Capacity)

Homocysteine

Food with vitamin B6 (pyridoxine) include poultry, fish, vegetables, and grain products. Sources of vitamin B12 include poultry, fish, and dairy products. Homocysteine is produced during the incomplete conversion of certain amino acids to other proteins. Homocysteine is very irritating to artery linings, causing endothelial injury, the oxidation of cholesterol, and the subsequent build up of blood clots and plaque. A low intake of methyl-enhancing nutrients such as folic acid, vitamin B6, vitamin B12, choline, and trimethyl glycine (TMG) can cause homocysteine accumulation. Homocysteine also interfers with methylation and elevated homocysteine levels are associated with a methyl deficiency. Good dietary sources of foliate include citrus fruits, tomatoes, green leafy vegetables, lentils, whole grains, asparagus, spinach, and most beans.

Cholesterol

HDL (high density lipoprotein) carries LDL and VLDL away from the arteries back to the liver. An HDL of 60 or higher helps protect your arteries from developing atherosclerosis. Lower than 35 is a major risk factor for the development of atherosclerosis.

LDL (low density lipoprotein) - carries cholesterol to cells. Is easily oxidized by free radicals. An LDL of less than 100 is desirable. The higher the LDL is over 100, the greater the risk of atherosclerosis.

Total Cholesterol - The goal is to keep it less than 170 mg/dL. Levels higher than 170 increase the risk of artery damage and the development of atherosclerosis, heart disease, and stroke.

Foods that fight Cholesterol

Salmon, sardines, mackerel, tuna
Beans (especially broad beans), lentils, chickpeas soybeans
Oat bran, barley, wheat germ, rice bran
Garlic, raw onion, leeks
Apples
Almonds and walnuts
Olive oil, canola oil, grape seed oil
Brussels sprouts, parsnips, turnips, okra, artichokes
Oranges, apricots, mangos, grapefruit
Ginger

High Fiber Foods

Almonds, Brazil nuts
Sesame Seeds, Sunflower seeds
Dried Fruit
Artichokes
Beans - all varieties
Fresh whole blackberries, boysenberries, Elderberries, Raspberries
Wheat germ, wheat bran, bran flakes
Whole grain buckwheat, Rice bran
Guava
Figs, prunes
Carob flour
Kelp

If you are overweight, avoid the foods high in caloric density, i.e. avoid eating fats, oils, nuts, seeds, beans and breads and avoid over eating. Eat small, frequent meals rather than 1 or 2 large meals per day.

Refined carbohydrate consumption (fruit juices, sugars and sweets) will increase the blood cholesterol by up to 25% and increase triglycerides.

Triglycerides levels over 200 mg/dL are usually an indication of too much sugar and fat intake. High triglycerides injure the inner lining of the arteries and are often caused by diabetes. If your triglycerides are high, ask for a glucose tolerance test to check for diabetes.

The Problems with Refined Sugar

This research is not about what you "have to do", but what you want to do to revitalize and maintain your health and sense of well-being.)

1. Excess sweets can lead to copper deficiencies, resulting
in increased plasma cholesterol, impaired glucose homeostasis
and utilization, reduced blood hemoglobin, and marked hypertrophy of the heart.

2. A diet high in refined sugar is generally low in antioxidants and fiber.

3. Refined sugar reduces neutrophil phagocytosis activity, compromising immune defense.

4. High consumption of refined sugar is associated with risk of colorectal cancer, formation of gall stones, and Crohn's disease.

5. Sucrose promotes Candida growth and its increased virulence.

6. Sucrose increases norepinephrine turnover, an index of
sympathetic nervous system activity.

7. A diet of excess sucrose leads to "sticky platelets," hypertriglyceridemia and glucose intolerance.

8. A diet high in refined carbohydrates increases triglycerides, plasma insulin and glucose levels.

References:

(1) Journal of Nutrition, 1983, 113: 1335-1345
(2) European Journal of Clinical Nutrition, 1995, 49(2): 124-33
(3) American Journal of Clinical Nutrition, 1973, 26: 1180-1184
(4) Gut, 1991, 32: 367-371
(5) Infection and Immunity 1984, 45(11): 6-12
(6) Journal of Gerontology, 1981, 36(2): 152-7
(7) Metabolism, 1987, 36(11): 1013-1020
(8) Nutrition Reviews, 1986, 44(2): 60-64

Blood Clots

Blood clots are a dangerous and serious problem that occurs more frequently as our blood vessel become older and more atherosclerotic. Fibrin is what a clot is partially made up of (fibrin, platelets, white blood cells and red blood cells = a blood clot). Fibrin circulates in the blood in a soluble prefibrin state called fibrinogen.

The higher the fibrinogen levels are above 320 mg%, the greater
the risk of a stroke or heart attack. The reasons are multiple.
Elevated fibrinogen indicates that microscopic blood clots are forming on the inner lining of the blood vessels. The elevated fibrinogen layers onto the linings of the blood vessels and decrease the oxygenation to the tissues, which accelerates the process of artery and total body degeneration. Lastly, the fibrinogen becomes attacked to the outer membranes of the red blood cells, white blood cells and platelets, making them more "stickly" and enhancing the tendency to form blood clots. Thus a destructive cycle is initiated, leading to eventual disaster unless recognized and corrected.

Foods that reduce platelet aggregation and blood viscosity include:
Water - 8-10 glasses daily
Olive oil as the main dietary fat
pineapple - proteases reduce fibrinogen
Gingko biloba, green tea, fish oil
Vitamin E
Aloe vera, ginger, wheat germ

Lifestyle Changes

Lifestyle changes are also important in reducing atherosclerosis
risk factors:

- Reduce stress

- Reduce or eliminate coffee, smoking, and excess alcohol.
(If you drink, drink Cabernet Savignon and no more than one
small glass per day).

- Maintain an exercise program of at least 30 minutes a day of walking, bicycling, swimming, etc.

Exercise

Exercise causes a greater flow of oxygen and nutrients through the system and more waste to be carried away from the cells. It also stimulates the development of collateral blood vessels for greater oxygen supply to the heart and organs.

How well would you do on a Treadmill Exercise Test?
The test starts by walking on the treadmill at a low speed and elevation. Every 3 minutes, the speed and elevation are increased. The test continues until exhaustion, when you can no longer increase the amount of oxygen to the body. The average man between the age of 20 and 80 years loses 50% of his exercise ability - from 13 minutes to 7 minutes, due to reduced oxygen delivery from atherosclerosis. An average 20 year old woman can go 11 minutes on the treadmill test and 5 minutes 60 years later.

Moderate exercise, at any age, can do much to return your body to greater health. Remember: Procrastination is the enemy!