Gut Health
For as often as I say ‘our health begins in the gut’ – it should come as no surprise that gut health can also impact cardiovascular health. Specific bacteria strains can influence not only our lipid levels, but also blood sugar and fat metabolism. All of which contribute to cardiovascular health.
Balanced Blood Sugar
There is a limit as to how much sugar/glucose our body can use at any one time. It uses what it can, stores some for future, and then the excess gets converted to fat. This excess fat can lead to an increase in cholesterol, triglycerides and visceral fat. When we have an increase in visceral fat, it adds stress on our organs requiring them to work harder. Eating a nutrient-dense diet comprised of whole foods helps to keep our blood sugar in balance. Also eating protein, fiber and healthy fat at every meal prevents blood sugar spikes. When eating carbs, opt for complex carbs (i.e., carbs that also have nutrients needed to convert glucose into energy). Examples include: sweet potatoes, squashes, apples, berries, and pears.
Diet
In addition to maintaining a balanced blood sugar level, focusing on a whole-food, nutrient dense diet is also beneficial. Aim for a colorful variety of vegetables throughout the week. Enjoy good quality animal based foods (e.g, ideally pasture raised for higher levels of antioxidant omega 3s) and organic produce. Avoid processed foods or foods containing unhealthy vegetable oils (e.g., soy, corn, canola, etc). The processing of these oils often result in added chemicals and toxins. Maintaining adequate hydration, balanced with electrolytes, helps to maintain a healthy blood pressure.
Energy Support
Our heart beating constantly requires a lot of energy. It’s important to ensure that our mitochondria are supported (the cell’s powerhouse where energy is made). Mitochondria are vital for maintaining cardiac energy metabolism, calcium homeostasis, and regulating cell death (apoptosis). Mitochondrial dysfunction is strongly linked to heart failure, arrhythmias, and cardiomyopathies. Exercising regularly, getting adequate sleep, intermittent fasting and reducing oxidative stress are important variables for supporting mitochondria. Sometimes supplementation can also be beneficial. Specifically nutrients like CoQ10, B vitamins, and antioxidants.
Keep Moving
Regular exercise not only supports heart health but overall physical and mental health. If you haven’t been exercising, start with brisk walks. Walking as little as 10 minutes after a meal reduces blood sugar. Not only is cardio exercise important but resistance training has many benefits too. Start with your body weight and then add in weights. Maintaining muscle mass is critical for healthy aging.
Testing
Getting routine labs at your annual exam is beneficial. It provides a baseline so you know if things have shifted. Routine labs include:
- Comprehensive Blood Count (CBC)
- Metabolic Panel – provides information about liver, kidneys and electrolytes
- Vitamin D
- HA1C- indicator of blood sugar for the past three months
- Lipid panel – cholesterol, LDL, HDL, triglycerides
In some instances more specialized cardiovascular markers (i.e., family history or an increase in lipids) may be beneficial to explore.
- sd-LDL – indicates if lipid particles are small and dense – elevation can contribute to increased cardiovascular risk
- Oxidized LDL – contributes to inflammation and plaque instability
- Apo B – more of a predictor of cardiovascular disease than LDL
- Lp(a) – genetically inherited, indicator of the stickiness of LDLs and when elevated they promote inflammation and plaque buildup
- Homocysteine – this is often influenced by B6, folate and B12; research indicates > 10 significantly increases risk for both cardiovascular disease and Alzheimer’s
- CIMT – (Carotid Intima-Media Thickness) and/or a carotid ultrasound
*These two tests assess the thickness of the inner two layers and the amount of calcification or plaque in the carotid artery. Feel free to ask your provider if either would be a good option.
Genetic Testing
This can be helpful in identifying proactive measures that can be taken to support your specific genetic make-up. How beneficial is intermittent fasting? Is coffee a variable with your blood pressure? Would you benefit from more B vitamins, or antioxidants? Would it be beneficial to add nutrients that support nitric oxide production? A key component in maintaining healthy blood vessels. If increasing nitric oxide is a goal, using at home nitric oxide test strips can provide additional insight.
Case Study
A little background information on this person. He previously had a jump in cholesterol which he found concerning and wanted to dig a little deeper. We did some genetic testing to identify areas to support, as well as more specialized cardiovascular markers. He has always been active, although work demands have sometimes hindered weekday activity. His gut is healthy, he sleeps on average eight hours a night. Based on his test results (e.g., lipid panel, genetic markers, oxidative stress results), he made changes and saw the following results.
Dietary changes
- Significantly reduced carbs and sugar
- Increased dietary fiber and plant based nutrients
- Removed coffee (due to genetic testing indicating coffee was a variable for increasing blood pressure)
Supplement Modifictions
- Added nitric oxide production supplement (important for blood vessel health)
- Switched his omega 3 to include a little higher dosing of EPA/DHA
- Added a supplement to support endothelial glycocalyx (the fragile lining of vascular system)
- Optimized K2 supplementation (higher dose than what is in a D3/K2). K2 is important for preventing and reversing plaque.
- Optimized B vitamins with daily supplementation
Results
- Uric Acid dropped from 5.9 to 4.9 (uric acid will increase before other blood sugar makers)
- HA1C decreased from 5.9 to 5.5 (blood sugar balance indication)
- Total Cholesterol decreased 287 to 223
- LDL decreased 216 to 154
- HDL increased 46 to 58
- Triglycerides decreased from 127 to 70
- Homocysteine decreased from 11 to 8
- Ferritin decreased 486 to 340 *an area he’ll continue to focus