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Arthritis ReliefNo More Heart Attacks

Dr. Steve Blake, ScD



February 2016

Let’s get started getting rid of heart attacks in America. Heart attacks are not really necessary or automatic as we age. You can take steps to greatly lower your risk of heart attacks. You can lower your risk of a heart attack nearly to zero, perhaps even to zero.

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      Please see below for the table of contents.

      Table of Contents

      Introduction      2
      Table of Contents            5
      List of Figures    8
      Chapter 1: Heart attacks and strokes      9
      How to NOT Get a Heart Attack 10
      Are heart attacks really necessary?          14
      Is there a place with NO heart attacks?  15
      Unclogging arteries         17
      Blood flow to the heart muscle  20
      Want to reduce your risk of a heart attack by 92%?          22
      Chapter 2: Inflammation and arterial disease     23
      Quercetin, a plant-based anti-inflammatory        24
      How quercetin quenches inflammation 25
      Genistein            27
      Indole-3-carbinol             28
      Food that increases inflammation            29
      Endotoxins         30
      Neu5Gc                31
      Chapter 3: Higher vitamin D means fewer heart attacks                33
      Chapter 4: Antioxidants                36
      Antioxidants in food       38
      Antioxidants made in our bodies              40
      Oxidation of LDL               41
      Vitamin E to protect LDL and arteries      42
      Vitamin E, prostacyclins and reduced arterial plaque        46
      Sources of vitamin E       47
      A very low fat diet           48
      Absorption of antioxidants on a very low-fat diet              49
      Diets high and low in antioxidants            52
      Antioxidants that we make in our bodies              54
      Chapter 5: Omega-3 fatty acids and heart disease            57
      Sources of omega-3 fatty acids  59
      Increasing inflammation with arachidonic acid    61
      What about fish oil?        63
      Contamination of fish oil               63
      Rancid fish oil     65
      Production of EPA and DHA in our bodies             66
      Chapter 6: Total cholesterol and heart attack risk             68
      Four steps to reduce cholesterol              69
      Heart attack risk and cholesterol on different diets          70
      Fats in food and fats in our bloodstream               76
      Where do saturated fats come from?     79
      How does excess saturated fat raise heart attack risk?   81
      Oxidized dietary cholesterol and damaged arteries          84
      Lower cholesterol using phytosterols     88
      Fiber and blood cholesterol         91
      Chapter 7: Sugar and heart attack risk    93
      Chapter 8: Trans Fatty acids and Heart Attacks   95
      Understanding trans fats              96
      Dietary sources of trans-fatty acids          97
      Alternatives to partially hydrogenated oils           101
      Frying    101
      Snack foods        102
      Bakery products               103
      The risks of reducing trans fats  104
      Palm and other tropical oils         104
      Animal fats to replace hydrogenated oils              105
      Designer oils      105
      Choosing food low in trans-fatty acids    106
      Worldwide variation in trans-fatty acid intake     107
      Trans fats in food in America       108
      Labeling deceit  110
      Absorption and metabolism of trans-fatty acids 111
      Heart disease and trans-fatty acids          113
      Trans fats and blood lipids            114
      Diabetes and trans-fatty acids    115
      Trans-fatty acids in infants and children 117
      Trans-fatty acids from dairy products and beef  118
      Trans-fatty acids in animal vs. vegetable fats       121
      Trans-fatty acid summary             123
      Chapter 9: Activity and fitness   124
      Chapter 10: Stress reduction and relaxation        127
      Peer-Reviewed Reference Citations       130