https://experiencelife.lifetime.life/podcast/becoming-heart-smart-performance-longevity-series/
Cardiovascular disease is the No. 1 killer in the United States. It’s also often referred to as the “silent killer” because many of the factors that contribute to it happen internally overtime, without noticeable symptoms. Tuning in to and understanding your cardiovascular health requires a holistic lens that goes beyond knowing your cholesterol levels. In this episode, Jim LaValle, RPh, CCN, shares the hidden causes of heart disease, how it progresses, and how to prevent and potentially reverse it, so you can own your cardiovascular health and be “heart smart.”
This episode of Life Time Talks is part of our series on Performance and Longevity with MIORA.
Jim LaValle, RPh, CCN, is a clinical pharmacist, the cochair of the American Academy of Anti-Aging Medicine, the chair of the International Peptide Society, and the Chief Science Officer for Life Time.
In this episode, LaValle shares what all of us need to know about heart disease and cardiovascular health, including the following:
- Cardiovascular disease can start early, even as early as childhood. If you want to work on your heart health, it really should be top of mind every day.
- Genetics play a role in cardiovascular health. Having an APOE3/4 or APOE4/4 gene variant presents a four-fold risk for heart disease (not to mention increased risk for dementia and kidney disease), according to LaValle.
- Having these gene variants means that you may have to do more to minimize your risks, even if you are already making many healthy choices. This may include more proactively moderating alcohol intake, limiting saturated fats, and monitoring blood-sugar levels.
- Heart disease is a lifestyle issue, says LaValle, who emphasizes that it’s necessary to know your markers and get regular and comprehensive blood testing. Even more importantly, be mindful of the decisions you’re making day in and day out with your lifestyle habits.
- Some of the lifestyle factors that may contribute to heart disease include diet, trace mineral status, activity level, insulin and glucose regulation, stress, and sleep, as well as smoking.
- When it comes to fitness, LaValle is a proponent of working with a fitness professional who can guide you in not only moving regularly, but also in doing the types of workouts that are most beneficial for heart health.
- Environmental burden, gut health, and overtraining are additional factors that can influence heart health.
- The single biggest risk factor for a future cardiac event is autonomic nervous system dysfunction, says LaValle.
- Your heart rate can offer clues to your cardiovascular health. For every four points your resting heart rate is above 62, you’re at a seven to 10 percent increased risk for a cardiometabolic event, says LaValle. A heart rate variability that is lower and no longer showing flexibility may also increase future risk for acute myocardial events.
- Monitoring your heart-rate recovery in the two minutes following a workout is a good way to gauge heart health: Stop your workout, sit down, and measure how much your heart rate goes down in the next two minutes. The goal is to see a 24-point drop.
- In addition to some of the standard lipid marker labs that are traditionally ordered by healthcare providers — think triglycerides and LDL and HDL cholesterol — there are advanced lab testing options that monitor at lipoprotein (a), Lp-PLA2, and the particle size of lipids, which can be especially helpful for understanding heart health.
- About 40 percent of heart attacks are not related to elevated lipids, according to LaValle. Rather, they’re due to coronary vasospasm, which can relate to the loss of autonomic nervous system function.
- One of the easiest way to monitor your heart health with regularity, says LaValle, is by taking your blood pressure. He recommends doing it in the morning and in the evening and notes that 120/80 is about ideal. If you’re above 120/80, consult with your healthcare provider.
- The No. 1 thing that damages your blood vessels is metabolic inflammation, according to LaValle.
- As people age in the United States, it’s common for them to be prescribed more medications; certain medications can deplete valuable nutrients that are necessary for cardiovascular health.