How fasting helps against arteriosclerosis: a comprehensive guide to a healthy heart

Arteriosclerosis, also known as the secret danger to our cardiovascular system, is not just a topic for medical books, but concerns us all. It's about how our lifestyle habits - yes, even that pizza for a midnight snack - affect our blood vessels and what that means for our longevity account. But don't worry, there's no finger-wagging here. Instead, we'll delve into the fascinating world of fasting and autophagy together. Two terms that have more to do with your next birthday than you might think.

Fasting as a turbo for cell cleansing? Autophagy as a secret weapon against clogged veins? Yes, that's exactly what it's all about! And before you think: "Oh my goodness, here they come with their esoteric stuff", hold your horses! Science has uncovered some really exciting findings that we should take a closer look at.

In this article, we take a deep dive into what our body actually does when we give it a break from constant feasting. We look at how these processes not only keep our arteries clear, but may even give us a few more years. Of course, we remain critical. Not every superfood deserves its name and not every trendy diet delivers what it promises.

Basics of arteriosclerosis

Arteriosclerosis, also commonly known as hardening of the arteries, is a disease that attacks our blood vessels gradually and often goes unnoticed. But what is actually behind it? Put simply, it is the hardening and narrowing of the arteries due to the accumulation of plaque - a mixture of fat, cholesterol, calcium and other substances in the blood.

What triggers arteriosclerosis?

The causes are varied and often intertwined. The main culprits include high blood pressure, high cholesterol levels, smoking and diabetes. These factors damage the inner layer of the arteries, which causes the body to respond with an inflammatory reaction - the start of a dangerous spiral.

Risk factors on the screen

In addition to the points already mentioned, there are other risk factors that increase the risk of arteriosclerosis. These include obesity, lack of exercise, an unhealthy diet and genetic predispositions. Age also plays a role; the older we get, the higher the risk.

The consequences for our health

The consequences of arteriosclerosis can be serious. As the arteries are narrowed, less oxygen reaches the organs. This can lead to heart attacks, strokes and peripheral arterial disease. What is particularly insidious is that we often don't notice the insidious danger for years.

But there is hope

While arteriosclerosis is a serious disease, there are effective ways to prevent it and minimise existing damage. A healthy lifestyle, to which fasting can also contribute, plays a key role. In the following sections, we will dive deeper into the subject and explore how fasting and autophagy provide us with a valuable tool to keep our arteries healthy or make them healthier again.

Fasting and its influence on health

Fasting - a practice as old as mankind itself - is experiencing a renaissance in our modern society, not least because of its positive effects on health. But how exactly does fasting affect our body and our vascular health in particular?

Various fasting methods under the magnifying glass

Fasting is not just fasting. There are different methods, from intermittent fasting, which involves abstaining from food for certain periods every day or week, to periodic or long-term fasting. Each method has its own benefits and areas of application, which can be individually selected to promote personal health and development. For a more in-depth look at the different fasting methods, I recommend taking a look at my other blog article: "The ultimate fasting guide 2024: Boost your health and personal development".

The biochemical magic of fasting

But what actually happens in our bodies when we fast? One of the first things is the switch to fat burning and the production of ketone bodies, in particular ß-hydroxybutyrate. These ketone bodies are not only an alternative source of energy; they also have anti-inflammatory properties and can have positive effects on the vascular system by helping to reduce inflammation.

Fasting and Autophagy - A Dream Team

Another key aspect of fasting is the stimulation of autophagy, our body's own "waste removal" system that breaks down and recycles damaged cellular components. This process is crucial for cell renewal and health and plays a key role in the prevention of arteriosclerosis. By removing damaged cells and plaques in the arteries, autophagy can help to slow or even reverse the progression of atherosclerosis.

Conclusion: More than just weight loss

Fasting therefore offers far more health benefits than just losing excess weight. The effects on the vascular system and the promotion of autophagy make fasting an effective strategy in the fight against arteriosclerosis. By consciously integrating fasting into our lifestyle, we can not only improve our overall health, but also have a positive impact on the longevity of our vascular system.

Autophagy: The natural cleansing process

Autophagy, a term that comes from the Greek and literally means "to eat oneself", is a fundamental biological process that takes place in our cells. But far from being a sign of cell cannibalism, this process is a vital cleansing and renewal system. It plays a crucial role in maintaining our health and even has the potential to combat the development of diseases such as arteriosclerosis.

How does autophagy work?

Simply put, autophagy enables our cells to break down and recycle defective or no longer needed cellular components. This happens through the formation of double-membrane vesicles, known as autophagosomes, which trap cellular waste and transport it to the lysosomes where it is broken down. This process not only helps keep the cell clean and running efficiently, but also promotes cellular health and longevity.

The link between autophagy and atherosclerosis

Interestingly, research has shown that autophagy plays a key role in preventing and possibly reversing atherosclerosis. By removing damaged proteins, fat accumulations and inflamed cell components, autophagy can contribute to the reduction of plaques in the arteries. This not only prevents the narrowing and hardening of the arteries, but also promotes healthier blood circulation.

Fasting as a catalyst for autophagy

A key element in stimulating autophagy is fasting. During fasting, the availability of externally supplied nutrients decreases, causing the body to switch to internal energy sources. This lack of external energy supply signals the cells to switch to "survival mode" and increase autophagy. This not only promotes cellular health, but also cleanses the body from the inside.

A holistic approach to health

Promoting autophagy through fasting offers a fascinating approach to preventing and treating atherosclerosis and other cellular ageing processes. By giving our bodies regular "breaks" from food, we allow our cells to cleanse and renew themselves, which can lead to improved health and longevity. Autophagy reminds us that simplicity is often the secret to a long and healthy life.

Nutrition for the prevention and treatment of atherosclerosis

The power of nutrition in the prevention and treatment of atherosclerosis cannot be overstated. What we eat has a direct impact on our vascular health. A conscious diet can help lower the risk of atherosclerosis and even reduce existing plaques. Here are practical recommendations and examples of what a heart-healthy diet can look like.

Reducing sugar - a simple start

Let's start with sugar - a major enemy of our blood vessels. Reduce your consumption of sugary drinks and processed foods. A simple rule: favour unprocessed, natural foods. Instead of reaching for lemonade or juice, choose water or unsweetened tea. Small changes, big impact.

Plant-based, low-fat diet

A plant-based, low-fat diet has proven its benefits in numerous studies. It is rich in vitamins, minerals, fibre and antioxidants, all of which can help reduce inflammation and protect the arteries. Incorporate more fruit, vegetables, whole grains, pulses, nuts and seeds into your daily diet. An example of a heart-healthy breakfast could be oatmeal with fresh berries and nuts.

The power of omega-3 fatty acids

Omega-3 fatty acids, found in fatty fish such as salmon, mackerel and sardines, but also in flaxseed, chia seeds and walnuts, are known for their anti-inflammatory properties and their positive influence on the cardiovascular system. Try to eat fish twice a week or incorporate a portion of flax or chia seeds into your meals every day.

Examples from research

Research by Dr Caldwell Esselstyn and Dr Dean Ornish has shown that switching to a plant-based diet can lead to the regression of atherosclerotic plaques. These doctors have developed programmes based on a strict plant-based, low-fat diet and have achieved impressive results in improving heart health. Their work emphasises the importance of diet in the treatment of heart disease.

More on the topic: A long life through nutrition: How the right diet can extend your life

Lifestyle changes to support heart health

To promote long-term heart health and minimise the risk of atherosclerosis, in addition to a balanced diet, targeted lifestyle changes are also crucial. Here is a practical list of suggestions that can be integrated directly into everyday life:

1. Regular physical activity:
   • Target: At least 150 minutes of moderate-intensity activity per week or 75 minutes of intensive training.
   • Practical: Fast walking, cycling, swimming or jogging. Integrate exercise into your everyday life, for example by taking the stairs instead of the lift.
   • Reading tip: The most important fitness exercises for a long and healthy life
2. Stress management:
   • Goal: Reduce chronic stress, which can have a negative impact on the heart.
   • Practical: techniques such as deep breathing exercises, yoga, meditation or mindfulness exercises. Make time every day for activities that bring you joy and relaxation.
3. Sufficient sleep:
   • Target: Aim for 7-9 hours of sleep per night.
   • Practical: Establish a regular bedtime, reduce screen time before bed and create a quiet, dark sleeping environment.
   • Reading tip: The benefits of sleep and rest for longevity
4. Non-smoking:
   • Goal: Avoid tobacco smoke and nicotine.
   • Practical: If you smoke, look for support services to help you quit. Avoid places and situations that encourage smoking.
5. Alcohol moderation:
   • Goal: Stick to the recommended limits for alcohol consumption.
   • Practical: Limit alcohol consumption to one (for women) or two (for men) standard drinks per day and plan alcohol-free days.
6. Regular medical check-ups:
   • Aim: Early detection of risk factors and illnesses.
   • Practical: Make regular appointments with your GP for blood pressure, cholesterol and diabetes checks.
7. Weight control:
   • Goal: Achieve and maintain a healthy body weight.
   • Practical: Combine a balanced diet with regular exercise. Use tools such as apps or diaries to track your progress.
9. Positive social contacts:
   • Goal: Promote healthy relationships and a supportive social environment.
   • Practical: Spend time with family and friends, get involved in community activities or join groups that share your interests.
   • Reading tip: Social relationships and their impact on longevity

These suggestions are not only effective in the prevention and treatment of atherosclerosis, but also promote overall quality of life and well-being. By gradually incorporating these changes into your daily routine, you can make a big difference to your heart health.

Summary

We've been on an exciting journey looking at atherosclerosis, its causes and consequences, and in particular the role of fasting, autophagy and diet in heart health. The good news is that a lot is in our hands. By making targeted lifestyle changes, we can not only minimise the risk of atherosclerosis, but also actively contribute to our general health and longevity.

• Fasting:
  Integrate periods of fasting into your daily routine to promote autophagy and strengthen your cardiovascular system.
• Nutrition:
  Focus on a plant-based, low-fat diet and reduce your consumption of sugar and processed foods.
• Exercise:
  Stay active with regular, moderate to intense physical activity.
• Stress management:
  Use stress reduction techniques and make sure you get enough rest and sleep.
• Preventive care:
  Get regular medical check-ups to identify and treat risk factors early.

Final Words

On this journey to promote our heart health and longevity, we discover that it's often the small, conscious choices in everyday life that make the biggest difference. Every meal, every exercise session and every moment of rest counts. It's not about achieving perfection, but about taking conscious steps that bring us closer to our goal of a long, healthy life.

So let's get motivated to take proactive steps for our heart health. The journey may be different for each individual, but the goal remains the same: a healthier, more fulfilling life. Your commitment today is an investment in your future - a future that can be richer and healthier in every way.

On that note, start small, keep at it, and remember that every step counts. Here's to your health!

Learn more:

Article

The ultimate fasting guide 2024: boost your health and personal development

Discover how you can improve your health, manage weight and increase mental clarity through various fasting methods in our comprehensive 2024 Fasting Guide. Start your journey to self-improvement and longevity with practical tips, personal development strategies and expert advice. Take the first step to a healthier you.

Daniel

February 29, 2024 at 11:57 AM

_Sources:

_{Esselstyn CB Jr, Ellis SG, Medendorp SV, et al. A strategy to arrest and reverse coronary artery disease: a 5-year longitudinal study of a single physician's practice. J Fam Pract. 1995;41:560-568.
Esselstyn CB Jr, Gendy G, Doyle J, Golubic M, Roizen MF. A way to reverse CAD? J Fam Pract. 2014 Jul;63(7):356-364b. PMID: 25198208.
Nicholls SJ, Ballantyne CM, Barter PJ, Chapman MJ, Erbel RM, Libby P, Raichlen JS, Uno K, Borgman M, Wolski K, Nissen SE: Effect of two intensive statin regimens on progression of coronary disease. N Engl J Med 365:2078-2087, 2011
Bleys J, Miller ER 3rd, Pastor-Barriuso R, Appel LJ, Guallar E. Vitamin-mineral supplementation and the progression of atherosclerosis: a meta-analysis of randomised controlled trials. Am J Clin Nutr. 2006 Oct;84(4):880-7; quiz 954-5. doi: 10.1093/ajcn/84.4.880. PMID: 17023716.
Katsiki N, Manes C. Is there a role for supplemented antioxidants in the prevention of atherosclerosis? Clin Nutr. 2009 Feb;28(1):3-9. doi: 10.1016/j.clnu.2008.10.011. Epub 2008 Nov 29. PMID: 1
Arbustini, B. Dal Bello et al: Plaque erosion is a major substrate for coronary thrombosis in acute myocardial infarction. In: Heart. Volume 82, Number 3, September 1999, pp. 269-272, PMID 10455073, PMC 1729173
Walther, Claudia & Möbius-Winkler, Sven & Linke, Axel & Bruegel, Mathias & Thiery, Joachim & Schuler, Gerhard & Halbrecht, Rainer. (2008). Regular exercise training compared with percutaneous intervention leads to a reduction of inflammatory markers and cardiovascular events in patients with coronary artery disease. European journal of cardiovascular prevention and rehabilitation : official journal of the European Society of Cardiology, Working Groups on Epidemiology & Prevention and Cardiac Rehabilitation and Exercise Physiology. 15. 107-12. 10.1097/HJR.0b013e3282f29aa6.}