We are very excited to have you meet a friend of ours, Steven Masley, who is an MD that has run a health focused practice for many years.
This is a quick article that outlines the 4 factors that determine whether you shrink or grow artery plaque. Pay very close attention to what is not on this list....
The 4 Factors That Determine Whether You Shrink Or Grow Artery Plaque
By Steven Masley, MD
At the Masley Optimal Health Center, we are studying which specific lifestyle choices you make day in and day out best predict your ability to shrink plaque in your arteries. We have hundreds of patients who have shrunk their arterial plaque, and we are analyzing data with hundreds of biological markers that include aerobic fitness, strength, food intake, vitamin and mineral intake, cholesterol profiles, and state-of-the-art cardiovascular testing.
Artery plaque impacts your circulation and determines your risk for a future heart attack or stroke. The less your artery plaque, the better your circulation. The are several reasons why you want less artery plaque:
· Artery plaque is the strongest predictor for optimal brain performance, and helps to prevent cognitive decline.
· Less plaque means better sexual function, for both men and women.
· Less plaque means better circulation and greater athletic performance.
· Less plaque means you won't have a heart attack or stroke in your lifetime.
A factor that in our study does not predict plaque regression is your total cholesterol level. So if cholesterol didn't matter, what are the top factors that determine if you grow artery plaque or if it shrinks?
#1: Fitness: Aerobic fitness is at the top. It doesn't matter how many minutes you work out per week. What matters is how fit you are. As an example for aerobic fitness, what is your capacity to run up a steep hill? The best way to enhance your fitness is with interval (burst) training, performed 2-3 times per week.
#2: Fiber: The more fiber you eat, the less plaque you grow. You get fiber from vegetables, fruits, beans, nuts, and whole grains. Soluble fiber from vegetables, fruits, and beans is the best. You should aim to get 40 grams of fiber daily.
#3: Fabulous Heart Nutrients: We have identified several key nutrients that are essential for your heart. Don't forget your magnesium, vitamin K, and potassium. All can be obtained from food. Rich sources of magnesium come from beans, seeds, nuts, and green leafy vegetables. Vitamin K comes from green leafy vegetables daily (ensure you get at least a cup of greens every day). Beans, fish, vegetables and fruits are excellent sources of potassium. Ensure you get 500 mg of magnesium, 500 mg of vitamin K, and 4000 mg of potassium daily.
#4: Fish: Fish intake is great for your heart. But you need to be very selective in what type of fish you eat. Ideal fish comes from cold water, has a small mouth, and is wild. The big mouth issue is a surprise to some, but the bigger the mouth the higher the mercury level, so limit tuna, grouper, snapper, and bass to not more than a couple servings per month, and avoid shark and swordfish entirely.
You should be eating fish three times per week, or taking a high quality fish oil supplement daily. The quality of fish oil varies tremendously, so insist on excellent quality. Fish oil should taste fresh, so always test a new bottle of fish oil capsules by poking a needle into one capsule and tasting a drop. Even the best quality fish oil can be damaged with shipping.
Take heart and follow these steps to optimal health so that you can shrink artery plaque and turn back the clock on aging!
Steven Masley, MD
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