Recovery and Cardiac Rehab Lessons

Sharing The Things We've Learned...

In my last post, I mentioned that I wanted to share a post outlining all we have learned while attending Cardiac Rehab after Dan's heart attack, as well as our own research and what worked to allow him a full recovery and return to work with no restrictions! So here it is! Just warning you... this will be a rather long post! You might need a healthy snack and a favorite beverage! 

Immediately after the heart attack, we learned that Dan would need to remain on certain medications for the rest of his life. This was unsettling to us, as we try to keep chemicals out of our bodies as much as possible. However, once a stent has been placed, it is necessary to remain on a medication for a minimum of one year to keep the artery clear while the body covers the stent with its own cells. Stents are coated with medication, but it takes additional medication for one year to allow the stent to become fully covered by the body's own cells.  After one year, that medication can be discontinued, but there are others that are recommended to keep the blood from clotting (aspirin) and to prevent cholesterol buildup in the arteries (statins). Many people also need to take blood pressure medication, but Dan's blood pressure is normal, so that one is not necessary. 

We began to do a lot of research into heart disease, the known causes of heart attack, and what we could do to improve his heart health.  Looking at Dan's previous health records, and even blood work taken at the time of his heart attack, there was nothing in his blood pressures, cholesterol levels, or blood sugar levels that would have suggested to any doctor that his heart was in distress.  They were all in excellent ranges.  This led multiple doctors to tell us that his heart attack was genetic in nature.  They told us to closely follow the cardiac protocols for a heart-healthy lifestyle. 

Cardiac Rehab was such a blessing to us.  We went three days a week for 2-hour sessions. They allowed me to attend the classes.  Each day consisted of a class with either a video or a team member teaching. The second hour was for exercise. I waited for Dan while he exercised. He was hooked up to a monitor each time he came in for class, and while he worked out, his heart rate and pulse were tracked. They gradually increased his exercise tolerance using weights, bands, the treadmill, and the stair stepper, as well as stretching exercises. 

This is the program used by the Cardiac Rehab, and the book we received as part of the program. 

This incredible book had all of the information shared in the classes.  Cardiac Rehab used the Pritikin Intensive Cardiac Rehab Program.  You can see more about the Pritikin program at this link here: Pritikin Program. 

The Pritikin Intensive Cardiac Rehab program is designed to heal and protect your heart through simple, proven lifestyle changes. Its goal is to improve heart strength, lower blood pressure and cholesterol, reduce inflammation, and help prevent future cardiac events. The program emphasizes a whole-food, plant-forward eating plan low in saturated fat, sugar, and sodium. Supervised exercise builds stamina safely, while education teaches stress management, better sleep habits, and long-term lifestyle skills. Rather than quick fixes, Pritikin focuses on sustainable daily choices that support lasting heart health, increased energy, and a better quality of life.

This is one of the recipes in the book, which was demonstrated by the dietician in one of the classes. It was so good! 

We had a class on how to choose healthy alternatives when dining out. 

We loved this class on how to reduce cortisol in our bodies (the stress hormone), which has been found to be a significant cause of heart disease.  Deep Abdominal Breathing was practiced in the class, and each one of us remarked on how much better we felt afterwards! I highly recommend doing this activity several times a day.  Deep breathing forces oxygen into tissues that may not be getting enough oxygen. Dan and I both felt so much better after doing the deep breathing. It was remarkable, and I cannot recommend it enough. 

A sample from the Pritikin book of the recipes that are included. A simple way to add beans to your diet is to make a black bean salsa! Our family enjoys salsa often, and I have begun making this black bean salsa. So good! 

Dan and I had already been eating very close to this diet for many years, focusing mainly on meat and vegetables. We buy grass-fed local meat, and I grow most of the vegetables that we eat.  We were told by doctors that because he was in overall great health, our lifestyle likely spared his life.  

We wanted to know - why did he have a heart attack if he was so healthy? Our research began immediately after the heart attack. We talked with the doctors, with the Cardiac Rehab Team, and began to listen to the podcasts of many heart specialists to try and discover what we could do to help his heart recover after the heart attack, and most importantly, to prevent him from ever having another one. 

The questions we had were many and included...

Why was cholesterol sticking to his arteries? 

Why did he have a blockage? 

Why did he have perfect lab work, and still have a massive heart attack? 

What could we have done to prevent this event? 

How can we prevent any future events?

We asked specific questions of every doctor, and we asked specific questions in our research. 

Artery Wall Health  

It became clear to us that we needed to focus on artery wall health. 

Here are some of the questions and answers we found.

Why does cholesterol build up in the arteries? Cholesterol will not stick to artery walls that are healthy.  But when artery walls are diseased, the body tries to repair the diseased walls using cholesterol (which is the building block of all cell tissue). So cholesterol buildup happens because of artery wall disease.  

What then causes arteries to become diseased? 

Artery disease is most often caused by too much sugar in the blood, better known as insulin resistance.  When the body has high amounts of blood sugar, insulin is released into the blood to counteract the sugar effects. When the body struggles to clear the blood sugar, too much insulin production damages artery walls!  The body then tries to repair the arterial wall damage using cholesterol, but the cholesterol becomes a problem because cholesterol doesn't heal the diseased artery walls; instead, it begins to build up until a blockage occurs. 

How then can artery walls become healthy, and how can plaque buildup be removed? 

We asked a vascular doctor this question, and his response was this: "If we knew the answer to that question, I would be out of a job." Dan and I both felt stunned. Surely the medical community could find an answer to this question. We probed him further, and he told us he was unaware of any method or drug that could clear up artery walls after damage had taken place, and cholesterol plaque was there. We asked him about various supplements, natural alternatives, or possibilities of new drugs. He assured us that at this time, he knew of nothing that could change this condition. 

We left his office disturbed... but determined to pursue artery wall health, as it was our only hope of health and healing for Dan. 

I turned to the naturopathic community and visited with several different doctors, and they disagreed with the above opinion.  They advised some things that we could try, and that is what we decided to do.  We have continued to follow the medical team's advice as much as possible, but we have added in some changes that we feel have made a tremendous difference in his recovery as well. 

Here are the things we have done:

1. CoQ10 - Supports heart energy production, improves blood vessel function, and protects against oxidative stress. 

(You can click photo for the link)

2. Cayenne Pepper  - Improves circulation, supports healthy blood pressure, reduces inflammation, and helps maintain flexible arteries for better overall heart function.

(You can click photo for the link)

3. Black Seed Oil - Supports healthy cholesterol, reduces inflammation, improves blood vessel function, and may help regulate blood pressure for stronger heart health.

(You can click photo for the link)

4. High Fiber Diet - A high fiber diet lowers cholesterol, stabilizes blood sugar, reduces inflammation, supports healthy weight, and improves gut health, all protecting the heart and lowering cardiovascular disease risk.

I thought we were eating a good diet with fiber, but became acutely aware that we weren't, after a visit with the Cardiac Rehab dietician. We discovered we were only eating about 20 gm or less of fiber a day. The recommended amount for most people is 30 grams, but heart patients are recommended to have 35-45 grams a day.  All of the processed food available in grocery stores today has removed the natural fibers from our foods. 

Here is a list of the highest fiber containing foods...

1. Chia seeds – 10g per 2 Tbsp

2. Flaxseeds (ground) – 4g per 1 Tbsp

3. Black beans (cooked) – 7.5g per ½ cup

4. Lentils (cooked) – 8g per ½ cup

5. Chickpeas (cooked) – 6g per ½ cup

6. Split peas (cooked) – 8g per ½ cup

7. Raspberries – 8g per 1 cup

8. Blackberries – 7.5g per 1 cup

9. Pear (with skin) – 6g per medium

10. Apple (with skin) – 4.5g per medium

11. Avocado – 10g per 1 cup sliced

12. Artichoke – 7g per medium

13. Sweet potato (with skin) – 4g per medium

14. Brussels sprouts (cooked) – 4g per 1 cup

15. Broccoli (cooked) – 5g per 1 cup

16. Quinoa (cooked) – 2.5g per 1 cup

17. Barley (cooked) – 6g per 1 cup

18. Almonds – 3.5g per ¼ cup

19. Sunflower seeds – 3g per ¼ cup

20. Oats (cooked) – 4g per 1 cup

We began to eat one avocado and pear a day, added chia seeds to our daily diets, and at least one cup of beans, if possible. We also focused on whole fresh fruit and nuts with small amounts of nuts each day (pecans or pistachios). I have made chia seed pudding with coconut milk, cacao, and stevia for a sweet treat when needed.  

Changing our diet, adding in a few powerful supplements, coupled with the excellent Cardiac Rehab have all contributed to the incredible turnaround in his health after the heart attack.  

Most of all, the prayers and support we received was such a blessing, and we give the Lord praise for it all! We praise the Lord for the incredible echo report with his heart showing arterial walls pumping only 3% less than normal! Dan has returned to work, but continues on weeknights to do his exercises, and he walks with me on the weekends.  We are grateful to the Lord for this miraculous turnaround in his health. 

Heart Attack Hill

Heart Attack Hill

When Dan and I walk together, we have to walk past the place where he first began to experience his heart attack symptoms, which happened while we were walking. Dan calls it "Heart Attack Hill". Every time we go by that place, we thank the Lord that he didn't die there, but his life was spared, and we want to do all we can to live as healthy as we can for the remainder of the time the Lord has allotted us here on earth. Our hearts remain grateful beyond words that we are together, still walking together, and still able to enjoy all the blessings of our life together. 

 

IN OTHER NEWS... 

Our girls needed a "Girls' Day Out," so I helped with the grandbabies while their momma's shopped.  As you can see here, little Danika (now 15 months old) is learning to shop too! Thrift stores are our favorites, and this picture was taken at Goodwill. 

Baby Clara is growing and so very precious to us! 

Beautiful sunset views as we walk!! 

We've had more than enough of this kind of weather this winter... 

We were gifted a huge lake trout (which cooks up like salmon!) and were cutting it up into four meals for us. 

Oh, it was so good! I baked it with a little olive oil, some garlic, parsley, salt, and pepper, and topped it with freshly squeezed lemon juice. Enjoyed with a broccoli slaw salad and freshly baked homemade whole wheat sourdough bread. 

There's nothing like making your own fresh sourdough bread! 

Most of our snow has melted now, and it appears we will have an early spring with warm daily temperatures close to 50 degrees, very abnormal for our area at this time of year.  But each day we must give thanks for the weather we have, and to know that seasons come and go.  This is just a season, and soon, spring will be here! I have just received my springtime order of seeds, and that will be the next project around the corner for me. A very exciting season indeed. 

I hope you enjoyed reading about our cardiac health journey, so please let me know in the comments your thoughts or anything you have learned in your own health journey. I know several of my dear blog readers have family and friends who have suffered cardiac events, and it truly changes your lifestyle afterwards. 

Many blessings to each of you who read and comment. I love and appreciate each one of you so very much!