John M. Kennedy - The Heart Health Bible: The 5-Step Plan to Prevent and Reverse Heart Disease

The Heart Health Bible

ALSO BY JOHN M. KENNEDY :

The 15 Minute Heart Cure

The information in this book is not meant to serve as an alternative to medications, medical therapies, or surgical procedures.

The names of patients in the stories described have been changed to protect their privacy.

Copyright 2014 by John M. Kennedy

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publisher.

For information, address Da Capo Press, 44 Farnsworth Street, 3rd Floor, Boston, MA 02210.

Set in 12 point Adobe Garamond Pro by Marcovaldo Productions for the Perseus Books Group

Cataloging-in-Publication data for this book is available from the Library of Congress.

First Da Capo Press edition 2014

ISBN: 978-0-7382-1719-2 (eBook)

Published by Da Capo Press

A Member of the Perseus Books Group

www.dacapopress.com

Da Capo Press books are available at special discounts for bulk purchases in the U.S. by corporations, institutions, and other organizations. For more information, please contact the Special Markets Department at the Perseus Books Group, 2300 Chestnut Street, Suite 200, Philadelphia, PA, 19103, or call (800) 810-4145, ext. 5000, or e-mail .

10 9 8 7 6 5 4 3 2 1

To my beautiful family

Jayanna, Emily & Alexa

Prevention is better than cure.

ERASMUS

CONTENTS

It was more than forty years ago on a beautiful sunny afternoon when I first sat down on a hand crafted wooden bench made by my Italian grandfather in St. Helena, California, the jewel of the famed Napa County wine country. Every Sunday without fail, over thirty aunts, uncles, cousins, nieces, and nephews would gather for a multi-course meal created by my grandparents.

I still recall the rays of sunlight skirting through the grapevines, which covered the wooden latticework that offered shade to a large outdoor dining table. The meal always started with an acknowledgment of family members, helping foster a collective sense of togetherness.

First course always was salad with sliced tomatoes, drenched with extra virgin olive oil, fresh rosemary, and garlic from my grandparents garden and homemade wine vinegar. From there, we moved on to antipasto, pasta, and the main course, usually a delicious chicken or fish dish cooked over an outdoor grill. We followed up our meal with a twenty-minute walk and then returned home for a competitive game of bocce ball. Later on, wed all share in an assortment of delicious homemade desserts, long goodbyes, and talk of next weeks meal.

After twenty years as clinical cardiologist, I realize how prophetic my grandparents, great aunts, and uncles really were. All lived into their nineties, one even hit the 100 mark, and they say that diet and exercise were keys to their longevity and good health. I would argue that it was more. I believe their behavior and unwavering commitment to a heart-healthy lifestyle including stress reduction, healthy diet, and regular physical activity all contributed equally. Their sense of community, family, and enjoying the moment cannot be overlooked.

As cardiologists were taught to follow evidence-based medicine where the medications, therapies, and surgical techniques we prescribe are determined and supported by scientific studies. Were well aware of the critical role behavior plays in achieving optimal heart health. A combination of healthy diet, stress reduction, and regular exercise can reduce the risk of heart attack and need for surgery. Adopting healthier lifestyle habits, which Ill discuss throughout the book, can help those diagnosed with atherosclerosisthe disease that causes heart attacksslow and even reverse coronary heart disease. Theres ample evidence human behavior is the most critical factor in reversing and preventing heart disease and achieving optimal heart health.

Personally, Ive always wondered why heart disease remains the number one killer year after year, and I have always known that thousands of deaths could be prevented if only a simple template describing how to get it done were available. Imagine if the numbers are correct: that anywhere from 200,000800,000 heart disease related deaths each year could be prevented through lifestyle changes alone. Achieving this goal may be easier said than done. A heart-healthy lifestyle requires dedication and commitment.

Throughout my training and my practice in clinical cardiology I have seen various diets and the latest exercise fads come and go. The Heart Health Bible separates itself from the clutter. Instead of emphasizing a new diet or trendy exercise, this book is about changing behavior using a simple, five-step template.

In addition, the book is filled with anecdotes and stories you may connect to, natural ways to protect and optimize your heart, and heart-healthy recipes created from foods shown to help your heart. This book is designed to be interactive, and encourages you to follow your H-E-A-R-T by tracking, logging and recording your results. The book is also filled with resources applicable to clinicians and patients alike.

HOW THIS BOOK WORKS

I believe that in order to adopt and maintain a heart-healthy lifestyle one needs a clear and simple template to follow, which is why I created H-E-A-R-T where each of the five letters represents an essential behavior and step designed to help protect and optimize your heart. Each chapter begins with a familiar story followed by discussion of one of the five steps.

Throughout the book you will learn that as we gain weight our blood pressure rises, we become less physically active, our waist size increases, and our blood sugar and cholesterol rises. To help remedy this internal cascade you will learn to:

Heal your blood pressure

Energize your heart

Act on fat

Reduce blood sugar

Tackle Triglycerides

As you read each chapter concentrate on each of the five steps discussed and learn how these actions and behaviors will help you achieve your ideal five numbers.

You will notice that there are both specifics and overlap for achieving all five and for achieving optimal heart health.

At the end of the chapter reflect on the topic and numbers discussed, then write down your number, and, based on recommendations, make a plan to achieve your ideal number.