Let’s take a moment to appreciate something extraordinary about our body—the heart. Did you know it starts beating just 21 days after conception and continues tirelessly throughout your lifetime, pumping approximately 3 billion times? Roughly the size of your fist and weighing less than a pound, the heart moves about 7,500 liters of blood daily, delivering oxygen and nutrients to every cell while removing waste. That’s enough blood pumped through 60,000 miles of arteries to circle the Earth more than twice! 

 

While our hearts are designed to last a lifetime, they depend on us to keep them healthy. Unfortunately, heart disease remains the leading cause of death worldwide, often due to poor diets and sedentary lifestyles.¹ The good news? You have more control over your heart’s health than you might think. Simple changes to your diet, lifestyle, and habits can prevent, and even reverse, many heart-related issues.

 

In this article, we’ll uncover fascinating facts, tackle common myths, and explore practical steps you can take to protect your lifeline for years to come. Let’s get started!

 

Understanding the Heart

Over a lifetime, the heart pumps about 1.5 million barrels of blood, enough to fill 200 train tank cars, showcasing its unmatched endurance and efficiency.²  

 

The heart is often referred to as the most important organ in the body, and for good reason. Without the heart’s continuous pumping, the body’s tissues and organs would cease to function. It plays a vital role in regulating the body’s temperature, maintaining blood pressure, and supporting the immune system by ensuring white blood cells can reach areas of infection or injury. Moreover, it is also responsible for removing metabolic waste products, helping to keep the body in balance.³ The cardiovascular system is a whole mechanism of muscles and blood vessels meant to work in perfect harmony. 

 

While the heart is undeniably powerful, it is also vulnerable. Poor lifestyle choices, such as unhealthy diets, lack of exercise, and smoking, can lead to cardiovascular disease, the leading cause of death worldwide. Despite the heart’s resilience, heart health remains a pressing global concern. The heart’s intricate design and function are a testament to how "fearfully and wonderfully made"⁴ we are, underscoring the importance of caring for this vital organ to ensure a long, healthy life.

 

Understanding Heart Diseases 

Heart diseases, collectively known as cardiovascular diseases (CVDs),⁵ continue to be a leading cause of death worldwide and the number one cause of death in the United States accounting for approximately 17.9 million deaths annually, particularly in regions where sedentary lifestyles and rich, processed diets prevail.⁶ In the United States, the risk of coronary artery disease (CAD), the most common type of heart disease, is significantly heightened compared to nations with heart-healthier lifestyles. About 5% of adults aged 20 and older have CAD, which caused the deaths of 702,880 people in 2022—equivalent to 1 in every 5 deaths—and continues to claim a life every 33 seconds.⁷ 

 

Similarly, in Canada, heart disease was the second leading cause of death in 2022, contributing to a significant portion of the 334,623 recorded deaths. It consistently ranks among the top causes of mortality, accounting for 17.2% of all deaths in 2022.⁸  What are some of the most common heart diseases? 

 

Common Diseases of the Heart 

Cholesterol and Triglycerides: The Silent Threats

Cholesterol and triglycerides are vital blood fats: cholesterol supports cell membranes and hormone production, while triglycerides provide energy. However, excess levels can harm heart health. Optimal cholesterol is below 180 mg/dL, with risks rising with levels that are above 200 mg/dL; a 10% reduction can cut heart attack risk by 25%. For triglycerides, levels under 140 mg/dL—or ideally below 100 mg/dL—are best, as levels over 250 mg/dL double heart attack risk.⁹

 

Avoiding diets high in refined carbohydrates, sugars, and animal fats can help lower elevated triglycerides in your blood, promoting better heart health.

 

The Culprits Behind Plaque Formation

When blood fats or lipids (cholesterol and triglycerides) are too high, they can penetrate the walls of arteries, especially in areas weakened by injury, such as those caused by smoking or high blood pressure. Over time, layers of fat, cholesterol, and scar tissue build up, forming plaques that obstruct blood flow and increase the risk of heart attacks and strokes. This process, known as atherosclerosis, emphasizes the importance of preventing plaque development through healthier living.¹⁰

 

Hypertension 

Hypertension, commonly known as high blood pressure, is often referred to as the “silent killer.” But why is it so dangerous? Despite being symptomless for many, it significantly increases the risk of life-threatening conditions like stroke and heart disease. A stroke, for instance, occurs when blood flow to the brain is disrupted, either by a clot (ischemic stroke) or a burst blood vessel (hemorrhagic stroke). Alarmingly, research shows strokes are most likely to happen between 6:00 a.m. and noon, a time when blood pressure naturally spikes by about 20%.^{11, 12}  

 

Overcoming Genetics?

Is heart disease genetic, or is there another underlying cause we might be overlooking?¹³

 

While some heart diseases may have a hereditary component, research consistently shows that lifestyle factors play a far greater role in their development. The American Heart Association (AHA) states that up to 80% of cardiovascular diseases, including heart disease and stroke, can be prevented through healthy lifestyle choices such as a balanced diet, regular exercise, and avoiding smoking.¹⁴ While genetic predisposition can increase susceptibility, the majority of heart disease cases are driven by modifiable risk factors. Leading medical authorities, including the AHA, World Health Organization (WHO), and studies published in reputable journals like the New England Journal of Medicine (NEJM),¹⁵ emphasize that adopting healthy habits is the most effective way to reduce the risk of heart disease—even for those with a genetic predisposition.¹⁶

 

For those who want to know how to heal without medications, watch our video on What to Do to Lower Blood Pressure Naturally!¹⁷

 

Cholesterol Myth 

This waxy, fat-like substance in every human cell, is essential for hormone production, cell membranes, and vitamin D synthesis. While it's often blamed for heart disease, it’s important to note that the majority of cholesterol is produced naturally by the liver, not derived from dietary sources. This highlights that cholesterol itself is not inherently harmful, but rather, how the body manages and utilizes it is what matters most. Lifestyle factors—such as diet, exercise, and overall health habits—play a much larger role in determining cardiovascular health than cholesterol levels alone. Cholesterol moves through the bloodstream in two types of lipoproteins: LDL and HDL. While labeled as “bad” and “good,” both play vital roles.^{18, 19}

 

Bad Vs. Good Cholesterol 

• LDL ("Bad" Cholesterol): LDL delivers cholesterol to tissues, including damaged blood vessels, to aid repair—like a scab forming over a wound. However, too much LDL can cause cholesterol buildup in arteries, leading to plaque, reduced blood flow, and higher risks of heart attack or stroke, especially if dehydration slows blood flow.
• HDL ("Good" Cholesterol): HDL works as a clean-up crew, removing excess cholesterol from arteries and transporting it to the liver for disposal. Boosting HDL with healthy fats (nuts, seeds, avocados, cold-pressed oils), exercise, and proper hydration is essential for heart health. Lifestyle educator Barbara O’Neill challenges common misconceptions about cholesterol, likening its blame for strokes and heart failure to accusing fire trucks of causing fires—they may be present, but they aren’t the root cause. She highlights that not all cholesterol is "bad," stressing the importance of maintaining balance and investigating the underlying reasons for cholesterol buildup in arteries.^{20, 21} In her video Saturated Vs. Unsaturated Fat: What’s the Truth?²² she explains how different types of fats impact cholesterol levels, addressing common misconceptions about saturated fats and their role in heart health and cholesterol management.

 

The Impact of Animal Products on Cholesterol

Evidence shows that diets high in animal-based foods, particularly those rich in saturated fat and dietary cholesterol, significantly contribute to higher LDL cholesterol levels and the risk of atherosclerosis. According to studies cited in The China Study, cultures that consume fewer animal products and focus on plant-based diets experience dramatically lower rates of heart disease. For example, rural populations with diets consisting mostly of plant-based foods often have average cholesterol levels well below 150 mg/dL—a level associated with little to no heart disease.²³

 

 

The Heart of the Matter: Treat or Prevent?

How can we ensure our hearts remain healthy and strong for years to come? Heart disease is not purely genetic. For instance, Japanese men living in Hawaii or California have significantly higher cholesterol levels and heart disease rates compared to those living in Japan, despite sharing the same genetic background.²⁴ This highlights the role of environment and diet in heart health. The key lies in making thoughtful lifestyle choices. Research consistently highlights that a plant-based diet, paired with regular moderate to vigorous exercise, and proper hydration is a cornerstone for maintaining heart health and promoting longevity.²⁵

 

In addition to improving your diet, regular physical activity is crucial for managing stress—an often-overlooked contributor to many health problems.The good news is that heart diseases are largely preventable. Simple, consistent changes—such as eating more plant-based foods, exercising regularly, and managing stress—can drastically reduce the risk of heart disease. The decline in heart attack mortality rates in recent years is a testament to the power of education and lifestyle changes, proving that prevention truly is the best medicine. 

 

Where Is the Solution: Drugs or Lifestyle?

Since the 1980s, pharmaceutical companies have heavily promoted cholesterol-lowering medications as a solution to heart disease, the world’s leading cause of death. Yet, despite their widespread use, rates of heart failure and stroke have not decreased as anticipated, highlighting the critical role of lifestyle choices in heart health. 

 

Research shows that the typical Western diet—heavy in processed foods, refined grains, sugary beverages, meat, and dairy—contributes significantly to this health crisis. In his video Is Milk Necessary? Or Is Milk Bad for You?, Dr. Walter Veith explains that animal protein raises cholesterol levels. That is why switching to skim milk won’t help to lower LDL cholesterol.  The fact is, research shows that animal protein, including casein²⁶ found in dairy, raises LDL (bad cholesterol) levels. Veith emphasizes that the issue isn’t just the fat content but the type of protein and notes that the healthiest approach is to avoid animal protein altogether and opt for plant-based alternatives like soy milk, oat milk, rice milk, and others.²⁷

 

The typical Western diet, low in fruits, vegetables, and whole grains, but high in animal proteins, saturated fats, and refined sugars, contributes to obesity, cardiovascular diseases, type 2 diabetes, and certain cancers. The lack of fiber and nutrients in this poor diet also contributes to disease. In addition, the reliance on convenience foods often leads to calorie overconsumption and unhealthy additives.^{28, 29, 30, 31}

 

Who is to blame? The food industry, government policies, and aggressive marketing strategies have made unhealthy, nutrient-poor foods seem more accessible and desirable. These foods are often marketed more frequently and aggressively, usually at a lower price point than healthier options, which can make them more appealing. Meanwhile, healthier choices often require a shift toward preparing meals with whole, raw ingredients that often don’t have the same advertising.

 

The core issue lies in deceptive advertising, such as claims like "Milk does a body good," which mislead consumers and drive demand for less healthy products.³² By rejecting these false narratives and demanding better options, consumers can influence the market, as seen in the growing availability of plant-based alternatives.³³ 

 

This challenge is further compounded by pharmaceutical companies that focus on managing symptoms rather than addressing the root causes of disease. This approach perpetuates a cycle of poor health and dependency on medications, failing to address the root causes of illness. Most commonly prescribed conventional drugs merely suppress symptoms, because drugs do not cure diseases.³⁴ True healing can only be achieved by addressing the root causes through meaningful lifestyle changes.^{35, 36}

 

While some medications can reduce heart disease risk, it is crucial to be aware of their potential side effects. Statins, the most commonly prescribed cholesterol-lowering drugs, reduce cholesterol production in the liver. However, cholesterol is vital for brain function, and certain types of statins, such as lipophilic statins (e.g., Atorvastatin and Simvastatin), have a higher likelihood of crossing the blood-brain barrier. Studies suggest that individuals taking these drugs may have more than double the risk of developing cognitive impairment, including memory loss (dementia) and confusion, compared to non-users.^{37, 38}

 

Other potential side effects of cholesterol-lowering drugs include muscle pain, liver damage, and an increased risk of developing type 2 diabetes.^{39, 40}

 

In Canada and the United States, several heart medications are commonly prescribed to manage cardiovascular conditions. In the U.S., Metoprolol succinate—a beta-blocker used to treat chest pain, heart failure, and hypertension—accounts for 8.5% of cardiologist prescriptions.⁴¹ Beta-blockers work by blocking the effects of adrenaline on beta receptors in the heart and blood vessels, slowing the heart rate and reducing blood pressure. This helps manage conditions like high blood pressure, heart disease, and anxiety by easing the heart's workload and improving circulation.

 

 Here are some of the most well-known drugs to watch for in both Canada and the US.^{42, 43, 44, 45}

 

Medications Used in Both Canada and the US:

Statins (e.g., Atorvastatin, Rosuvastatin, Simvastatin)

• Purpose: Lower cholesterol and reduce cardiovascular disease risk.
• Use: Among the most commonly prescribed medications in both countries, statins are central to treatment plans for patients at risk of heart disease and stroke.
• Side Effects: Muscle pain, liver damage, and, in rare cases, memory issues or diabetes risk. Overprescription has been debated.
• Lipophilic statins, in particular, may increase the risk of cognitive impairment in some individuals.

 

Beta Blockers (e.g., Bisoprolol, Metoprolol, Carvedilol)

• Purpose: Treat high blood pressure, arrhythmias, and heart failure.
• Use: Frequently prescribed to control heart rate and blood pressure.
• Side Effects: Fatigue, depression, dizziness, and withdrawal symptoms if stopped abruptly.

 

Calcium Channel Blockers (e.g., Amlodipine, Verapamil)

• Purpose: Manage high blood pressure and chest pain (angina).
• Use: Widely used in patients who do not tolerate beta blockers
• Side Effects: Swelling, constipation, and dizziness. Long-term use requires monitoring for heart rate effects.

 

Aspirin (Low-Dose)

• Purpose: Prevent blood clots and reduce the risk of strokes and heart attacks.
• Use: Commonly recommended for secondary prevention in high-risk patients
• Side Effects: Risks include gastrointestinal bleeding and hemorrhagic stroke.

 

Let Every Beat Count!

The heart is the engine of our lives, tirelessly working to pump blood, deliver oxygen, and keep us moving day after day. It’s not just an organ—it’s a lifeline that deserves our utmost care and attention. By practicing prevention and being mindful of our bodies, we can take powerful steps to protect this vital organ and potentially extend our lives.

 

While medications play a crucial role in severe or emergency cases, relying on them as the sole solution for health can be limiting and comes with a cost. Medications often address the symptoms rather than the root causes, making it even more vital for us to proactively take charge of our health. It is safe to say that prevention is the key—nurturing your heart with natural remedies, wholesome foods, regular exercise, and a calm, balanced mindset lays the foundation for lasting well-being.

 

The best way to stay healthy is to embrace a lifestyle that aligns with your body’s needs! Caring for your heart is the ultimate act of self-love—nurture it, protect it, and let every beat count!

 

If you want to learn more about healing your heart and preventing disease, check out our Natural Remedies for a Healthy Heart article,⁴⁶ where we explore practical ways to help your heart beat longer and happier!

 

Pillars Of Health

True health extends beyond diet and exercise—it’s about balance in every area of life. By embracing wellness pillars like nourishing nutrition, exercise, hydration, rest, temperance, sunshine, fresh air, and trust in God, you can build a life of energy, joy, and resilience. These principles not only prevent illness but lay the foundation for thriving in body, mind, and spirit. Explore these STRENGTH⁴⁷ principles on our Amazing Health,⁴⁸ and consider starting small—like a walk in the sunshine or an extra glass of water—to begin your journey to lasting health.