March 26, 2018
464 Heart Health Protocol [26 March 2018]
A recent webinar by Dr. Philip Rouchotas, a naturopathic doctor practicing in Bolton, Ontario, described his protocol for heart health. This would be particularly beneficial for someone who has had a heart attack or been diagnosed with heart disease.
The base of the protocol is the Mediterranean Diet, with minor modifications. The landmark study published in 1999 found an amazing 56% reduction in all-cause mortality over 4 years compared to the diet recommended at the time by the American Heart Association. It contains plenty of vegetables and fruit, plus olive oil (2 tablespoons per day), and nuts (¼ to ½ cup per day of almonds, walnuts, pistachios). For meat it recommends fish frequently, poultry in moderation, and red meat occasionally.
Exercise: at least 30 minutes of moderate exercise (like walking) 5 times per week. A meta-analysis found that for people with heart disease, exercise reduced all-cause mortality by 24%, along with many other benefits.
Fish oil: 1,000 to 2,000 mg of omega 3 (EPA + DHA) daily. A large study from Italy published in Lancet in 1999 found that in heart attack survivors, 850 mg of omega 3 reduced sudden coronary death by 45% and all-cause mortality by 25%. A 2006 Japanese study found that 1800 mg worked even better.
CoQ10: 200 – 300 mg daily, divided. CoQ10 supports the mitochondria which create the energy which powers our muscles (and the heart is our most important muscle!). A large study in 2014 found that over 2 years 300mg of CoQ10 reduced cardiovascular deaths by 43% and all-cause mortality by 42%. A 2007 meta-analysis found that CoQ10 lowered systolic blood pressure by 16.6 and diastolic by 8.2, making CoQ10 the single most important supplement for blood pressure.
N-Acetyl-Carnitine: 1500-2000 mg daily, divided. This form of the amino acid carnitine also supports our mitochondria. Many human trials show benefits for cardiovascular health including faster healing from a heart attack and improved heart function.
Plant sterols: 1500-2000 mg daily, divided. A meta-analysis found that plant sterols reduced LDL (the “bad” cholesterol) by 10-14%, almost half of the 30% reduction expected from prescription statin drugs.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.