Vision on Heart, Love and Health             

                                             

February marks the end of winter and brings the anticipation of warmer spring weather. With Valentine’s Day in the middle of the month, it's fitting that February is also Heart Health Month in the United States. This is a time for everyone to focus on their cardiovascular health and recognize the early signs of heart disease. According to the World Health Organization, cardiovascular diseases (CVDs) are the leading cause of death globally, claiming an estimated 17.9 million lives each year. These statistics are alarming and highlight the importance of being aware of heart health. While there are warning signs like high blood pressure, high cholesterol, and excess weight, many people with heart conditions do not experience symptoms until they visit a doctor.

Interestingly, eye health and heart health are connected. One of the early diagnostic methods for CVD is ophthalmoscopy, where doctors examine the eye's fundus and blood vessels visible on the retina. I regularly performed this procedure in my practice. Eyes are often referred to as the mirror of our body, and their health reflects our overall well-being. Anatomically, eyes are part of the brain, and vision is a complex neurological process closely linked to the central nervous system. The blood supply to the eye comes from an optical artery that originates from the carotid artery. Therefore, any anomalies in the circulatory system can be detected during an eye examination, including signs of hypertension, a primary symptom of heart disease. CVD affects the heart and blood vessels throughout the body. Atherosclerotic plaques can form in any part of the body due to blood supply, including the heart, brain, eyes, lungs, back, arms, and legs. The smaller the diameter of the vessels, the sooner they become clogged. For instance, the diameter of the penile artery is no bigger than a pencil, and erectile dysfunction in men can be an early sign of heart disease. Clogged vessels can lead to heart attacks, strokes, blindness, back pain, and more. Even mild symptoms can be caused by CVD.

Despite these concerning statistics, there are ways to address, reverse, or prevent CVD, starting with diet. Numerous interventional studies, including those described in Dr. Esselstyn’s book, “Prevent and Reverse Heart Disease,” have proven this. CVD does not have to exist and can be prevented at home, beginning with your kitchen. Even with a family history of CVD, it is possible to avoid it by changing diet and lifestyle, which account for 97% of CVD cases, while family history and genes account for just 3%.

To prevent CVD, a healthy diet should be combined with regular exercise. Some may be tempted to exercise vigorously to counteract a less healthy diet, but this is not a good solution. Why do some athletes end their careers in their twenties with debilitating chronic conditions, including CVD and arthritis, while others can compete well into their 30s and 40s? One reason could be diet. Tom Brady, the famous American football player, played until he was 45 years old, winning 7 out of 10 Super Bowls he led his team to. His secret? He follows a predominantly plant-based diet. Other examples include Olympic champion sprinter Carl Lewis, tennis player Venus Williams, and Formula 1 champion Lewis Hamilton, who are vegan or mostly plant based. If you haven't seen James Cameron’s documentary "Game Changers," it's certainly worth watching.

Which plant-based foods are best? I often emphasize that plant-based eating is beneficial, but I want to highlight specific red vegetables like beets, beans, and tomatoes, which are particularly good for preventing and improving CVD. Beets are high in nitrates, which our body converts into nitric oxide. This dilates blood vessels, improves circulation, and lowers blood pressure. According to data from the EPIC-Oxford study, vegans have lower blood pressure than meat eaters. Consuming beans, lentils, peas, and other legumes reduces the risk of cardiovascular disease, coronary heart disease, and high blood pressure due to their high protein and fiber content. Lycopene in tomatoes has been proven to lower LDL (bad) cholesterol and blood pressure, reducing the chances of heart disease. Other nutrients in tomatoes, like vitamins B and E and antioxidants called flavonoids, also boost heart health. Leafy greens like kale and spinach are high in nitrates, lutein, and zeaxanthin, which protect against cataracts, macular degeneration, diabetic retinopathy, and blue light. Foods that are good for the heart are also beneficial for the brain, eyes, lungs, and overall body functions.

Concluding Tips for February, Heart Health Month: There are no “silver bullets” or “magic foods” guaranteed to prevent CVD. Our best bet for maintaining a healthy heart (and, relatedly, healthy eyes) is to follow a health-promoting, predominantly plant-based diet, exercise regularly, get enough sleep, manage stress, and stay connected with family and friends. I hope this information helps us all keep healthy hearts and eyes in February 2024 and enjoy many more to come! I also hope you will enjoy this month’s heart and eye-healthy recipes. Keep an eye on the quarterly vision training courses in January, April, July and October where you can learn how to improve your eyesight without glasses, eye drops, or surgeries. One of the options would be to get a yearly membership of the Vision Wellness Club to get more sustainable results.