A Smart Woman's Guide to Heart Health


Heart disease is North America?s leading killer, affecting one in three people, and more women than men. This book provides a safe, fast and effective program for heart disease prevention and treatment.

Lorna R. Vanderhaeghe is a woman?s health expert and has been writing about nutritional medicine for over 25 years. The author of 10 books, she uses her background in health studies and biochemistry to educate people on how to combine mainstream medicine with ...

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Heart disease is North America’s leading killer, affecting one in three people, and more women than men. This book provides a safe, fast and effective program for heart disease prevention and treatment.

Lorna R. Vanderhaeghe is a woman’s health expert and has been writing about nutritional medicine for over 25 years. The author of 10 books, she uses her background in health studies and biochemistry to educate people on how to combine mainstream medicine with scientifically-backed nutrients and diet changes to achieve optimal wellness.


Michelle Hancock has a grassroots start in the natural health industry. Some of her earliest memories involve campaigning on various health and environmental issues. With a Masters Degree in Journalism, she has been researching and writing about wellness for 10 years.

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Product Details

  • ISBN-13: 9781554551576
  • Publisher: Fitzhenry & Whiteside, Limited
  • Publication date: 9/30/2010
  • Pages: 256
  • Product dimensions: 6.00 (w) x 8.90 (h) x 0.80 (d)

Meet the Author

Author of eight books and hundreds of articles, and publisher of an award-winning monthly health e-letter, Vanderhaeghe also hosts the popular Internet talk show, "Ask Lorna."

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Table of Contents

Introduction 1

1 All About the Heart 5

Heart and Arteries: Friends for Life 6

One Powerful Pump 7

Our Artery Helpers 8

Clogged Pipes 9

The Role of Cholesterol 9

Free Radicals and Antioxidants 12

When Plaque Ruptures 13

Other Heart Conditions 14

Arrhythmias 14

Valve Disorders 15

Heart Failure 16

2 Heart Disease Risks 19

Age 19

Gender 20

Low Thyroid and Hormones 20

The Truth about HRT and Heart Disease 21

Estrogen Does Not Predict Heart Disease Risk 22

The Coronary Drug Project 23

The HERS Trial 24

The PHASE Study 25

The WHI Study 26

The PEPI Trial and Bioidentical Progesterone 27

What is a Woman to Do? 27

HRT - Calcium and Magnesium 29

Family History 32

Smoking 33

Obesity 34

Inactivity 37

3 The Lowdown on Cholesterol and High Blood Pressure 39

Good Cholesterol 41

Triglycerides 42

Lipoprotein(a) and Apolipoprotein B 43

Homocysteine: Too Much of a Good Thing 44

High Iron: Dangerous 45

Fibrinogen: Blood Clot Indicator 45

C-reactive Protein: Inflammation Agent 47

High Blood Pressure (Hypertension)

Systolic vs. Diastolic 50

4 Diabetes and Depression: Double Trouble 53

Steady Sugar Destruction 53

Not Sweet for the Heart 54

Sugar Speeds Aging 55

Lifestyle is the Best Drug 56

Diabetes Prevention 56

The Adrenal Connection 57

Heart Disease Linked to Depression 60

Women More At Risk 61

Achy, Breaky Heart 61

Formulate Your Heart Health Plan 62

Lifesaving Support 62

Anger Hurts the Heart 63

Anxiety - The False Heart Attack 65

5 Heart-Smarten Up on Carbs and Fats 67

What Is a Carbohydrate? 67

Food Glycemic Index 70

The Low-Glycemic Solution 71

Hearts Love Fiber 72

Fat Phobia 73

Saturated Fats 74

The Coconut Truth 75

The Deadliest Fats 77

Unsaturated Fats: Not Just Good but Fabulous 78

Why We Need Essential Fats 78

Omega-3 Superstars 79

Mercury Hinders the Heart 81

Echium: A Premium Heart Oil 82

Echium Fights Inflammation 84

6 Eat the Heart-Healthy Way 87

Protein Provides Power 87

The Protein Difference 89

The Soty Story 91

Calcium Can Clog Arteries 92

Eat Like a Mediterranean 93

Preserve Heart Longevity 94

Powerful Pomegranate 95

Dangerously Sugary Drinks 97

Caffeine in a Cup 97

The Sodium-Potassium Connection 99

Pumping Up Potassium 100

Mighty Magnesium 101

Multipurpose Heart Mineral 102

7 Heart Health Personal Assessment 105

How Did You Score? 108

8 Heart-Healthy Recipes 109

Getting Started 109

No Fake Sweeteners 111

More Heart Health Cooking Tips 112

Breakfast 119

Appetizers, Dips, and Snacks 123

Dressings 129

Salads 131

Soupy Stuff 137

Vegetables 145

Main Dishes 150

Condiments 155

Desserts and Baked Stuff 158

Spreads Et Egg Replacement 163

9 Heart-Healthy Nutrients 165

Sytrinol Lowers Cholesterol and Triglycerides in 30 Days 166

Sytrinol Keeps Arteries Clear 166

Sytrinol Is a Powerful Antioxidant 167

Sytrinol Improves Your LDL: HDL Ratio 167

Sytrinol's Five Actions Maintain a Healthy Heart 169

Pycnogenol Protects the Heart 172

Pycnogenol Lowers High Blood Pressure 173

Pycnogenol - Blood Clot Preventer 174

Pycnogenol Repairs Capillaries 174

Pycnogenol Prevents Fat Deposition in Artery Walls 174

Coenzyme Q10 - The Heart Superstar 175

Statin Drugs Deplete Q10 175

Statins Increase Breast Cancer Risk 176

CoQ10 Lowers Blood Pressure 177

Cardiovascular Benefits of CoQ10 177

Marvelous Magnesium 179

Potassium and Sodium Need Magnesium 179

Magnesium Protects Against Stroke 179

Magnesium Lowers Bad Cholesterol While Increasing Good 180

Magnesium Regulates Blood Pressure 181

Multivitamins and Minerals to the Rescue 181

Niacin - Proven Cholesterol-busting Vitamin 183

Non-flushing Niacin for Intermittent Claudication 184

Non-flushing Niacin Lowers Fibrinogen 184

Heart Health Nutrient Program 185

10 Heart Health Fitness Training 187

Weights: Invaluable for Heart Health 187

Equipment 190

Core Training Tips for Your Program 191

Program Outline 193

Warm-up (every day) 194

Conclusion 217

11 How to Tame Stress 219

Fight or Flight: Our Genetic Legacy 220

Why We Need to Relax 221

Anti-stress Strategies 224

Deep Breathing 224

Yoga: Ancient Practice Has Heart 227

Meditate Stress Away 229

Simple Meditation Exercise 230

12 Think Happy, Live with Heart 233

Healing Heart Visualization 235

Do You Live with Heart? 236

Have a Positive Outlook 237

Laughter: The Best Medicine? 239

Self-honesty: Emotions and Expression 241

Final Cardio Sense 244

A Heart Health Conclusion 246

References and Resources 249

Index 263

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