Total Health and Fitness Revolution by Cheung Joseph

Author:Cheung, Joseph [Cheung, Joseph]
Language: eng
Format: epub, pdf
Publisher: Possible Press
Published: 2020-07-17T16:00:00+00:00

Prevention/amelioration of CVD

Switch to Healthy Foods

Drastically reduce your proteins from animal sources (except rabbit and kangaroo) to avoid the build-up of bad cholesterol. Increase your intake of seafood, particularly fish. Even five years ago, the Australian Heart Foundation had already advised the general public to eat two fish meals a week, preferably ‘fatty fish’ such as the Atlantic salmon, herring, cod, barramundi and sword fish, because ‘fatty fish’ are rich in omega-3 oil.

David Colquhoun, a cardiologist and professor of medicine at Queensland University, has written an article advocating people eat more fish. According to a recent meta-analysis of 200,000 people over 11 years (certainly a huge survey with a reliable analysis) people who eat fish three times a week were found to have 25% lower risk of heart attack, while those who eat fish five times a week do even better with a reduction of 40% lower risk of heart attack as well as 30% less chance of stroke! This large- scale survey has absolutely swept away every single doubt about the benefit of fish in protecting your heart.

Supplement your diet with fish-oil capsules (specifically EPA and DPA, the two polyunsaturated fatty acids). The American Heart Association recently recommended that anyone who suffers a heart attack should be put on 1,000 mg of EPA-DPA a day. But to lower your cholesterol, you may have to take between three to six capsules a day (one capsule usually contains 1,000 mg). Some brands of fish oil are more powerful – up to 3 or 4 times more concentrated – others are from deep-sea sardines/salmon which is supposed to be more pure and free of mercury and other contaminants, still others are harvested from the krill supposedly found only in the pristine deeps of the South polar sea. So it may be worth your while to shop around for a good quality brand. Nowadays, Omega-3 fish capsules are a commonplace commodity available everywhere. Have more vegies and fruit in your daily meals – the benefits to your heart and arteries are many, as explained in Chapter Two.

Eat a handful of nuts a day a few times a week, or more if they are a favourite. The Nurse’s Health Study on 86,000 subjects and the Adventists Health Study on 26,000 people, found nuts to be beneficial to the heart and to aid in losing weight due to their rich source of plant proteins and PUFA.

Have a standard-sized glass or two of red wine with your dinner, a few times a week, to reduce the risk of CVD.

Take up Jogging or Swimming

The benefits of moderate exercise such as jogging and swimming, in helping your heart to become stronger, fitter, and healthier, are confirmed by every recent heart survey carried out in the world:

a) Way back in 1984, H.B. Simon produced some documentation on his research proving that the exercising muscles helped increase production of HDL. This was further confirmed recently in 2003 by the research team from Melbourne’s Baker Heart Research Institute that the exercising

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