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Heart Myth Busters

Nine Surprisingly Easy Ways to Slash Your Risk for Heart Disease


Copyright © 2017 BioStar Nutrition Pte Ltd

All rights reserved.

Published by Published by Adam Glass.

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treat, cure, or prevent any disease. The information contained herein is meant to be used to educate the reader

and is in no way intended to provide individual medical advice. The publisher and the contributors are not engaged

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All information contained in this book is received from sources believed to be accurate, but no guarantee, express

or implied, can be made. Readers are encouraged to verify for themselves, and to their own satisfaction, the

accuracy of all information, recommendations, conclusions, comments, opinions or anything else contained

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CONTENTS

Introduction ............................................................................................................................................................ 4

Busting the Top 9 Myths About Heart Disease ......................................................................................................... 5

Myth #1: Cholesterol-Lowering Drugs Can Replace a Healthy Diet ....................................................................... 5

Myth #2: You Need to Take it Easy if You Have Heart Disease ............................................................................... 6

Myth #3: High Blood Pressure is Normal in Older Individuals ................................................................................ 8

Myth #4: Taking Vitamins and Supplements Will Prevent Heart Disease .............................................................. 9

Myth #5: Long-Term Smokers Can’t Reduce Their Risk by Quitting .................................................................... 10

Myth #6: Heart Disease is Primarily a Men’s Health Issue ................................................................................... 11

Myth #7: If You Have Heart Disease You Shouldn’t Eat Fat .................................................................................. 11

Myth #8: A Minor Heart Attack is Nothing to Worry About ................................................................................. 12

Myth #9: If You Have Heart Disease, Surgery Can “Fix” the Problem .................................................................. 13

Conclusion ............................................................................................................................................................. 15


INTRODUCTION

What disease is responsible for more than 800,000 deaths in the United States each year?

What condition claims a life every forty seconds, killing over 2,000 people per day?

What heath problem kills more people than all forms of cancer combined1?

Cardiovascular disease or, as you may know it, heart disease.

Heart disease is actually a combination of

conditions affecting the heart and blood vessels

that make up the cardiovascular system.

Though there are different forms of heart

disease, most of them involve some degree of

atherosclerosis – the buildup of plaque in the

artery walls which causes the vessels to narrow,

making it harder for the heart to pump

oxygenated blood throughout the body2.

According to the American Heart Association (AHA), about 92 million Americans are living with

some form of cardiovascular disease at this very moment. Heart disease, a condition that

affects millions of people, is one of the deadliest diseases in the United States. It accounts for

about 1 in 3 deaths and yet many people (including many of the people who have it) don’t

understand even the basics about this condition. In fact, there is a great deal of misinformation

about heart disease out there.

If you or a loved one has heart disease, your best defense is knowledge. The more you know

about what causes heart disease and how it affects your body, the better equipped you’ll be

to tackle the problem head-on. Only you have the power to change your lifestyle and transform

your health for the better.

So, if you want to learn the truth about heart disease and discover nine simple ways to reduce

your risk or improvement your management of the disease, simply keep reading!


BUSTING THE TOP 9 MYTHS ABOUT HEART DISEASE

New scientific and medical discoveries are being made each and every year. Not only do

scientists now have a better understanding of what causes heart disease, but they’ve also

developed new and more effective treatments.

Although medical science has advanced quickly in recent years, myths about heart disease

persist. Despite the fact that it is easy to prevent with healthy diet and exercise, a shockingly

large number of people are still developing heart disease.

Heart disease is an incredibly common but deadly disease that needs to be managed properly.

If you or a loved one has heart disease, the best thing you can do is educate yourself about

what heart disease is, what causes it, and how it should be treated.

The first step in cultivating a thorough understanding of heart disease is to debunk some of the

myths about this horrible condition. In the following pages, you’ll learn about the top nine

myths surrounding heart disease. More than that, however, you’ll receive an in-depth

explanation of each myth as well as important information about the truth. You’ll also receive

detailed tips for managing heart disease or preventing it from developing.

So, if you’re ready to kick heart disease to the curb and improve your cardiovascular health

starting today, read on.

Myth #1: Cholesterol-Lowering Drugs Can Replace a

Healthy Diet

Heart disease affects both men and women as well as people from all races and ethnicities.

There are, however, certain factors which can increase your risk for heart disease – high

cholesterol is one of them.

In fact, having high cholesterol can double your risk for heart disease!

Many people who have high cholesterol take medications to help keep their low-density

lipoprotein (LDL), or “bad cholesterol” levels down. Statin drugs are the most common form of

cholesterol medication – they belong to a class of drugs called HMG CoA Reductase Inhibitors.


These drugs work by reducing the amount of cholesterol produced in the liver, helping to

reduce the amount of cholesterol circulating in the bloodstream3. These drugs are highly

effective in managing cholesterol but they should not be used as a replacement for a healthy

diet and regular exercise.

Many heart disease patients assume that taking drugs to lower their cholesterol means that

they can eat whatever they want and do whatever they want – this is false.

The important thing you need to know about taking

cholesterol-lowering medications is that they only

tackle one half of the problem.

Cholesterol in the bloodstream comes from two

sources – your liver and your diet.

While statin drugs may reduce the amount of cholesterol produced in the liver, eating too

many fatty foods will still increase the amount of cholesterol in your bloodstream. Unless you

make healthy changes to your diet, you might actually be canceling out the benefits of statin

drugs in controlling your blood cholesterol.

Add to the fact that statin drugs have actually been proven to cause numerous side effects4,

some only evident after a long period of time. A clinical review of several important studies on

statin drugs have revealed this: “There is increased risk of Diabetes Mellitus, Cataract

formation, and Erectile Dysfunction in young statin users, all of which are alarming.

Furthermore, there is a significant increase in the risk of cancer and neurodegenerative

disorders in the elderly plus an enhanced risk of a myriad of infectious diseases.”

Solution: Whether you take cholesterol-lowering medications or not, it is essential for heart

disease patients to follow a healthy diet. A healthy diet for heart disease is high in whole grains,

fresh fruits and vegetables, and lean protein.

Try to limit your intake of unhealthy saturated fats and sodium while also moderating your

portion sizes to control your daily calorie intake. Making these simple changes to your diet will

not only lower cholesterol, but it can also mitigate other heart disease risk factors like obesity5.

If you’re worried about the dangers of statin drugs – which you should be – try to get your

cholesterol levels down the healthy way.


Myth #2: You Need to Take It Easy if You Have Heart

Disease

If you have heart disease, it is highly likely that you have some degree of atherosclerosis.

According to the NIH, atherosclerosis is a condition characterized by plaque buildup in the

arteries – the blood vessels that carry oxygenated blood to and from the heart.

Plaque is comprised of cholesterol, fat, calcium, and other substances and it hardens over time,

causing the arteries to become increasingly narrow which increases blood pressure and forces

the heart to work harder to pump blood.

People with heart disease often have high blood

pressure, which means that the heart is already

working overtime to do its basic duty. If you

throw rigorous exercise into the mix, it could lead

to a dangerous overload on your heart – your

heart may not be able to handle prolonged or

intense periods of exercise.

What many people mistakenly believe, however, is that exercise should be avoided completely

– this is simply not the case.

Regular exercise is an important part of any heart disease management or treatment plan.

Being sedentary can greatly increase your risk for blood clots and it will cause your overall

physical condition to steadily decline.

Physical activity, on the other hand, will actually strengthen your heart and improve its ability

to pump blood to the organs, muscles, and tissues that need it most.

Solution: While it may not be a good idea to run a marathon without training if you have heart

disease, moderate physical activity should be part of your weekly routine. The American Heart

Association recommends at least 150 minutes per week of moderate exercise for all adults to

prevent heart disease – that averages to thirty minutes a day, five days a week.

To start slow, you can break these longer sessions up into two or three segments of 10 to 15

minutes per day6. You should also talk to your doctor before you start an exercise plan to make

sure that you are healthy enough for exercise and to see which types of exercise are the safest.


Myth #3: High Blood Pressure is Normal in Older

Individuals

High blood pressure, or hypertension, is one of the biggest risks for heart disease. Blood

pressure is simply a measure of the force of blood pushing against the artery walls when the

heart beats and when it is at rest.

The first measurement is your systolic blood pressure and a healthy reading is below 120. Your

diastolic blood pressure is a measurement of how much pressure your blood is exerting against

artery walls between heart beats – a healthy reading is 80 or below7.

Hypertension is a silent disease – it can develop slowly over a number of years without

producing any outward signs. When you are young and healthy, your arteries are strong yet

flexible – the lining is smooth to allow blood to flow freely through to organs and tissues

throughout your body.

As your blood pressure rises over the years, it may damage that smooth lining and plaque

buildup can narrow the arteries themselves – both of these things force the heart to work

harder, putting you at risk for heart disease.

Many people believe that high blood pressure is natural in older individuals but this is simply

not the case. While it may be normal for your blood pressure to rise a little as you get older,

other factors like diet and exercise habits are more likely to drive up your blood pressure.

Solution: Though it is normal for blood pressure to increase a little as you get older,

hypertension is not normal and it can greatly increase your risk for heart disease. The best

thing you can do is have your doctor measure your blood pressure – if it is over 140/90 then

you should start taking steps to reduce it naturally. Improving your diet and getting plenty of

exercise are two of the best ways to lower blood pressure.

You should also limit the amount of added salt in your diet and limit caffeine and alcohol

consumption. If you are overweight or obese, losing weight can greatly reduce your blood

pressure as well as your overall risk for heart disease8.


Myth #4: Taking Vitamins and Supplements Will Prevent

Heart Disease

Following a healthy diet is the key to health and longevity, and not just for heart disease

patients. The quality of your diet is directly related to your overall health and wellness – a

healthy diet can greatly reduce your risk for serious health problems including heart disease.

The key to following a healthy diet is to eat a balance of

whole foods to provide your body with varied but balanced

nutrition – all of the vitamins and minerals your body needs

to run at its optimal level.

Many people believe that taking vitamin and mineral

supplements will fill in any nutritional gaps left in their diet

and that it will lower their risk for heart disease.

Unfortunately, this doesn’t seem to be the case.

Numerous scientific studies have shown the benefits of certain nutrients for lowering heart

disease risk and for improving heart disease management. According to a study conducted by

the American Heart Association, antioxidants and omega-3 fatty acids are particularly

beneficial for preventing heart disease.

These same studies show, however, that synthetic forms of these and other nutrients are much

less beneficial for the body than natural sources. Though the reason for this is still poorly

understood, it is well-known that the body has a limited ability to absorb and utilize nutrients

that come from synthetic supplements9.

Solution: Following a healthy and balanced diet is extremely important for reducing your risk

for heart disease and for supporting overall health and wellness. The thing you need to

remember, however, is that those nutrients are best when they come from natural (food)

sources. Rather than buying a multivitamin at your local health food store, you should be eating

a variety of colorful foods to ensure that your diet is properly balanced and your body gets the

vitamins and minerals it needs.


Myth #5: Long-Term Smokers Can’t Reduce Their Risk by

Quitting

According to the American Heart Association, smoking is the single most preventable cause of

premature death in the United States. Not only does it claim the lives of more than 440,000

people each year, but it greatly increases your risk for heart disease and other serious health

problems. When it comes to heart disease in particular, smoking can increase your blood

pressure and decrease your exercise tolerance.

These things contribute to atherosclerosis which, over time, can develop into one of the many

forms of heart disease. Even exposure to secondhand smoke can greatly increase your risk for

heart disease10.

Many people who smoke mistakenly believe that if they have been smoking for a considerable

amount of time, the damage they have done to their bodies is already set in stone – that

quitting won’t actually provide much benefit.

Nothing could be further from the truth. In reality, the benefits you receive from quitting

smoking begin as soon as you put down your last cigarette. It doesn’t matter how old you are,

how long you have been smoking, or how much you have been smoking – quitting is the best

thing you can do for your health at any point in your life.

In fact, if you stop smoking for a year, you can cut your heart disease risk by a whopping 50%.

After 10 years, it will be like the damage you’ve done has simply disappeared – it will be almost

as if you never smoked at all.

Solution: If you are a smoker, quitting is the best thing you can do for your heart and for your

health. There are many resources out there to help you quit, so don’t assume that it is going

to be impossible to accomplish.

There are also many stop-smoking aids available such as nicotine gum, nicotine patches, and

even medications. Talk to your doctor about the options available to see which one might be

the most beneficial in helping you to kick your smoking habit.


Myth #6: Heart Disease is Primarily

a Men’s Health Issue

Heart disease is one of the biggest killers in the United States, claiming hundreds of thousands

of lives each year. While many people assume that heart disease is more common in men, this

is not the case.

This disease can affect people of all races and ethnicities, but it does tend to affect women at

a higher rate than men. According to the Harvard School of Health, more women die each year

from heart disease than men, and it is the leading cause of death in women over the age of 65.

Furthermore, by the time of retirement 70% of men and women have cardiovascular disease

and their risk continues to rise as they get older.

Solution: Because heart disease can affect people of all races and sexes, it is just as important

for women as for men to monitor heart health. You should see your doctor at least once a year

for a standard exam and checkup.

Depending on your blood pressure and cholesterol levels, your doctor may suggest additional

screenings for cardiovascular disease or other heart-related problems. You should also have

your cholesterol checked once a year and keep an eye on your blood pressure as well.

Myth #7: If You Have Heart Disease You

Shouldn’t Eat Fat

The quality of your diet is directly related to your health and wellness – what you eat can also

affect your heart health. The typical Western diet is incredibly unhealthy and it is widely known

to be a major contributing factor to chronic diseases like heart disease. The average American

consumes way too much red meat, fat, sugar, and salt. In combination with a sedentary

lifestyle, these dietary choices can wreak havoc on your health.

Many people who have heart disease or who are trying to prevent it assume that dietary fat is

the enemy and should therefore be avoided.

What you need to know about dietary fat is that there are many different kinds and they are

not all bad. Saturated fats that come from things like hydrogenated vegetable oil and red meat

should be limited, but there are other fats that are actually very important and beneficial in

your diet. Healthy saturated fats like coconut oil, for example, are very good for you as are

omega-3 fatty acids that come from fish like salmon and mackerel.


Solution: Following a healthy and balanced diet is the best way to improve your health overall

and it is also very helpful for improving cardiovascular health.

Fat is an important component in any healthy diet, as long as it is the right kind of fat. Be sure

to include low-fat dairy products, fatty fish, nuts, seeds, and olive oil in your diet to support

heart health. When you eat meat, try to choose lean protein options like poultry or, if you are

eating red meat, trim the fat and make sure it is as lean as possible.

Myth #8: A Minor Heart Attack is Nothing

to Worry About

According to the American Heart Association, nearly 800,000 people have heart attacks each

year and about 114,000 of those people die from them. A heart attack occurs when blood flow

to the heart is blocked, depriving the heart of oxygen. If the blockage isn’t quickly remedied,

the heart muscle itself will begin to die and that can lead to permanent damage.

The most common cause of heart attack is coronary artery disease. This is a condition in which

plaque buildup in the arteries causes the arteries to narrow over time, reducing blood flow to

and from the heart. Eventually, part of the plaque might actually break open (or rupture),

causing a blood clot to form on the surface of the plaque.

The clot continues to grow in size, further blocking

the flow of blood. It can get so big that it cuts off

blood flow entirely – this leads to a heart attack.

The severity of a heart attack depends on the part of

the heart affected and how long it takes to restore

normal blood flow. Many people mistakenly believe

that a “minor” heart attack is not something to be

worried about, especially if it is treated very quickly.

While a minor heart attack that receives prompt, treatment might not cause any permanent

damage, it is definitely not something you should just brush off.

A heart attack, no matter how small, is a sign that there is something wrong and the problem

is only going to get worse unless you do something about it. If you don’t make any changes,

you’ll have another heart attack and this time it might kill you.


Solution: If you haven’t already developed heart disease, there are many simple things you can

do to prevent it. Following a healthy diet and engaging in regular exercise are two of the most

important things you can do to support heart health.

You should also have your blood pressure and cholesterol checked periodically, so that you can

take extra steps to lower them before another heart attack has a chance to strike.

Myth #9: If You Have Heart Disease, Surgery Can “F ix” the

Problem

There are many different treatment options for heart disease. The type of heart disease and

its severity are the two factors which determine the best course of treatment in each individual

case. While making healthy changes to your lifestyle is the best treatment (and preventive

measure) for heart disease, when the damage becomes severe, alternative treatment methods

might become necessary – especially if you’ve experienced a heart attack or stroke.

Surgical treatment options for heart disease typically include angioplasty and coronary artery

bypass surgery. Angioplasty, also known as percutaneous coronary intervention (PCI), is a

nonsurgical procedure in which an inflatable balloon is inserted into a narrowed or blocked

artery and inflated to restore blood flow.

Coronary artery bypass surgery is a procedure in which a healthy artery or vein is taken from

somewhere else in the body and used to replace or bypass a blocked coronary artery.

Both of these treatments can improve blood flow, reduce chest pain, and may also prevent a

heart attack or stroke11. What many people fail to understand about heart disease surgeries

like angioplasty and bypass is that while they may help to reduce symptoms, they don’t address

the underlying problem – atherosclerosis.

As you’ve already learned, atherosclerosis is characterized by plaque buildup in the arteries

which narrows the artery, increases blood pressure, and reduces blood flow. If you don’t

address atherosclerosis itself, it is only going to keep getting worse and your heart disease

symptoms are going to return.


More than that, however, untreated atherosclerosis greatly increases your risk for heart attack

and stroke. If you’ve already had one, the next one has a much greater chance of killing you.

Solution: While there are certainly cases in which angioplasty, bypass, or other surgical

treatments may be the best (or only) option, it is infinitely better to prevent things from getting

to that stage at all. Even if you’ve already had heart disease surgery, it is never too late to start

making healthy changes to your diet and lifestyle.

While the surgery may help to reduce symptoms or mitigate damage, improving your diet and

exercise habits will address the underlying atherosclerosis, preventing the problem from

coming back again.


CONCLUSION

Heart disease affects millions of people in the United States alone and it is one of the leading

causes of death for both men and women. Even so, it is also one of the most preventable

diseases out there.

As common as this disease is, many people have a poor understanding of what causes the

disease and how it can be prevented. Doing something as simple as reducing your sodium

intake or getting an extra 20 minutes of exercise per week could be transformative for your

health overall and for your cardiovascular health in particular. You are responsible for your own

health and wellness, so start taking responsibility for yourself and your actions!

If you haven’t already developed heart disease, now is the time to start taking preventive

measures. Make healthy changes to your diet and start making exercise part of your weekly

routine. The sooner you make improvements to your lifestyle, the lower your risk for heart

disease will be. If you have already been diagnosed with heart disease, or if you’ve suffered a

heart attack, it is even more important for you to start making these changes. The sooner you

start, the more your heart and the rest of your body will benefit from the changes.

Reducing your risk for heart disease is incredibly easy – even the smallest changes to your

lifestyle can mean big improvements. In addition to making these changes, you should also

take the time to learn as much as you can about heart disease – the more you know, the better

you can protect yourself from this deadly disease.

So, if you are ready to kiss your heart disease goodbye and improve your heart health for the

long term, stop believing the nine myths covered in this report and start making healthy

changes to your diet and lifestyle. Your heart will thank you!


1 “Heart Disease and Stroke Statistics 2017 At a Glance.” American Heart Association. https://healthmetrics.heart.org/wp-

content/uploads/2017/06/Heart-Disease-and-Stroke-Statistics-2017-ucm_491265.pdf

2 “What is Cardiovascular Disease?” American Heart Association. http://www.heart.org/HEARTORG/Support/What-is-

Cardiovascular-Disease_UCM_301852_Article.jsp#.WfH9CGhSzIU

3 “Cholesterol Medications.” American Heart Association.

http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cholesterol-

Medications_UCM_305632_Article.jsp#.WfH-KmhSzIU

4 "The Ugly Side of Statins. Systemic Appraisal of the Contemporary Un-Known Unknowns," Open Journal of Endocrine and

Metabolic Diseases, Vol. 3 No. 3, 2013, pp. 179-185. http://www.scirp.org/journal/PaperInformation.aspx?PaperID=34065

5 “Heart-Healthy Diet: 8 Steps to Prevent Heart Disease.” Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heart-

disease/in-depth/heart-healthy-diet/art-20047702

6 “American Heart Association Recommendations for Physical Activity in Adults.” American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.WfIA9GhSzIU 7 “Understanding Blood Pressure Readings.” Heart.org.

http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/KnowYourNumbers/Understanding-Blood-Pressure-

Readings_UCM_301764_Article.jsp#.WfIEWWhSzIU

8 “High Blood Pressure (Hypertension).” Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-

pressure/in-depth/high-blood-pressure/art-20046974

9 Kris-Etherton, Penny, et al. “Antioxidant Vitamin Supplements and Cardiovascular Disease.” AHA Journals.

http://circ.ahajournals.org/content/110/5/637

10 “Smoking & Cardiovascular Disease (Heart Disease).” AHA.

http://www.heart.org/HEARTORG/HealthyLiving/QuitSmoking/QuittingResources/Smoking-Cardiovascular-

Disease_UCM_305187_Article.jsp#.WfIL3GhSzIU

11 “How is Heart Disease Treated?” NIH. <https://www.nhlbi.nih.gov/health/health-topics/topics/hdw/treatment>

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