The following
program presents principles
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designed to promote good health
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and is not
intended to take the place
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of personalized
professional care.
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The opinions and ideas expressed
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are those of the speaker.
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Viewers are
encouraged to draw their own
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conclusions about the
information presented.
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Welcome to Wonderfully Made,
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your host for
today is Lee Wellard,
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a lifestyle educator from
Wildwood Lifestyle Center.
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And today I have
with me Dr. Scott Grivas
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also from
Wildwood Lifestyle Center,
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thank you for
joining us today Dr. Grivas.
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Today we're gonna
be looking at a very
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important topic, one
that afflicts millions
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of people around
the world every year
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and one that you
wanna pay special attention
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to avoid. But today's topic is
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"Coronary Artery
Disease" and Dr. Grivas
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this is something that
is quite prevalent today,
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could you
elaborate as to how important
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this disease is in
avoiding. So, we can get
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the good news of
coronary artery health.
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Right now, the
coronary artery disease,
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which results in heart attacks,
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fatal arrhythmias of
heart, irregular beating
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and so forth heart
failure. It is estimated
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that this is
probably the number one killer
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throughout the,
the westernize world,
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especially here
in the United States.
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But it's interesting
that if you look at global
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statistics that it
accounts for over 50 percent
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of all deaths
throughout the world.
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So, it is a major epidemic,
right, pandemic, right.
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And is there
something on the increase
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or has it stabilized
in the last few years.
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We can thank the
Lord that it is decreasing
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over the last decade
or so, there has been
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decline in the
incidence of coronary disease
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and I believe that
reflects a better public
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awareness of this problem.
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Right and what are
some of the preventable
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risk factors that lead
to coronary artery disease.
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The traditional risk
factors that we have long
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recognized have
been the following,
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the first and probably
the foremost is the increase
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in dietary fats,
especially the animal fats,
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the cholesterol, the
saturated animal fats
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which has tended
to fuel that plugging
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of the vessels. The
others would include
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hypertension,
obesity, sedentary lifestyle,
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smoking, stress,
hereditary factors
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and even those
physical characteristics
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that we now
recognized vertex balding,
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the earlobe crease.
Now, what is vertex balding?
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The male pattern
balding where you begin
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to lose the hair
early, okay, on the top
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of the head, hope
I'm not showing any signs
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of that today, could
you, you mentioned about
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traditional signs,
are there some latest
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discoveries that give
in additional information
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of some of the risk factors.
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Sure, it has been a
real concern in the medical
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world that many
people have their first event
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as far as their heart
attack, or their fatal
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arrhythmia and we
find that they don't have
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any identifiable
risk factors, at least
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as far as the
traditional concepts.
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But yes, now we are
recognizing there are
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other markers and these
are usually serum markers
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that we are able to
detect in the blood.
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And there are a number of those,
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one that is very
important now is the
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C-reactive
protein which is a marker
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and also probably a
mediator of inflammatory
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changes in the
blood vessels themselves.
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An elevated fibrinogen
levels, which again is a
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protein that helps
in the clotting of blood
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that contributes
to the, the thrombus.
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Now, can I go into
the clinic get tested
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and I could be
perfectly fine as far as
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serum levels, could I
still have some tendency
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towards coronary artery disease?
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Yes, you could but it
would be much less likely
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without some of
these other marker that
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are prevalent,
that's why we are calling
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them the newer
ones, lipoprotein A levels
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and the classification
of even the type of
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LDL cholesterol.
Now, let's talk about
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cholesterol for a
minute we've had a lot of
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discussion on cholesterol
and there are different
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kinds of
cholesterol. We have the LDL,
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even within the LDL we
have several types of LDL
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and also your HDL,
which we know to be the
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good cholesterol. How
important of a role does
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cholesterol play,
especially the oxidized
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cholesterol is really
what we're talking about
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in laying the
foundation for artery disease?
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Well, it's, it's
very important and we want
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to try to keep the
total cholesterol levels
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at optimum level at
least below 180 to 200.
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We want the HDL,
which is the good
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cholesterol at
nice reasonable levels,
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we say at least
above lets say 45 or so.
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Preferable levels
would be somewhere
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between 50 and 70
and the LDL which is that
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lipoprotein
fraction which deposits
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at the vessel
site. We want to be low,
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we use to say less than 130,
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now we are
recognizing if we can get that
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level down below 100
the person is at much
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less risk. Right now
the Framingham studies
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have been shown to
suggest that between
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150 and 200, which is
about where 35 percent
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of the heart attacks
still occur within that range
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is not perhaps the
most ideal and yet some
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medical
research seems to suggest
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that the idea was
between 180 and 200,
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could you elaborate on
that? Well, the 180 to 200
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ideal range I think
came about Lee, because
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of the concern for
stokes, it's been shown
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that when levels of
cholesterol are lower
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than 180 in the
population there's in
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increased incidence
of hemorrhagic stroke,
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right, in the brain,
right. And so we're trying
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now to, to find
that common ground
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where we are protecting
from the heart standpoint
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and levels lower
than 150 certainly
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are beneficial there.
But also trying to protect
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from the stroke standpoint,
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I see, the levels
have been allowed to go up
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a little bit. Now, can we be too
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low on a cholesterol.
Well, yes, that's what
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we're referring to
and you know cholesterol
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itself is not a bad
material, right, right,
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we must have
cholesterol in the body.
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But when it rises to
high levels and when that
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cholesterol
becomes, especially the LDL
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oxidized by free
radical damage then
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you've got bad news.
Now, we also understand
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that there's gotta
be a good ratio between
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the HDL the good
cholesterol and also the
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LDL the bad
cholesterol what would be an
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ideal ratio between the two?
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Well, probably in the
4 to 4.5 range for the,
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the average the
lower you know the better.
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So, if you're three
that will be even better,
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okay I see and how
significant would you say
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the dietary oxidized
cholesterol is when it
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comes to
coronary artery disease,
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would it be the most
significant or the other
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factors that go
beyond the cholesterol.
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You know, I think
the dietary ingestion
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of the cholesterol
that is in the animal food,
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this is one of the, the
big concerns that we want
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to try to help people
to, to remove in order to
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prevent the
coronary artery disease.
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It was an
interesting article in the
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Journal of
American Medical Association
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recently that estimated
that if we could remove
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from our population
here in the United States.
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The animal fats that we would,
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we would prevent
probably 95 to 97 percent
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of coronary artery disease.
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Wow, that's
amazing, significant.
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So, really what
you're saying is, it's where
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it's coming from
that's really the problem.
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Now there are
people probably you at
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home watching, you
know someone who has
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lived or seem to
live a healthy life.
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We have saying,
as fit as a bull,
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and they don't
seem to have any signs
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and one day you hear
they've just dropped dead,
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they've had a heart
attack. Why is that?
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Why does that happen and,
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and can that be prevented?
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Well, this is where
we were making reference
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earlier to other
markers that we know can
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contribute to inflammatory
changes in the vessels,
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clotting in the blood
vessels plague build up
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and those things are
often associated with
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hereditary factors
such as lipoprotein A,
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the type of the LDL cholesterol,
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homocysteine
levels, fibrinogen levels.
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You see all of these
factors play a role in the
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fueling toward
coronary artery obstruction
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and so a person may
not necessarily have the
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traditional risk
factors but still be moving
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in that direction over
the course of years because
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of these other
abnormal factors that
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are taking place.
Right, I see and lets talk
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a little bit about
stress and it's role in
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coronary artery
disease, we know that stress
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elevates hypertension
and it causes even changes
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with blood sugar
level and hormonal changes.
00:11:17.47\00:11:21.51
What part does
stress play in laying the
00:11:21.99\00:11:24.92
foundation for
coronary artery disease?
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Well, I believe
stress is a significant risk
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factor there, you've
mentioned the fact that
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it activates the
sympathetic nervous
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system and when
that takes place you get
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an increase in your
circulating adrenaline
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like compounds, Epinephrine,
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Norepinephrine,
Dopamine and so forth.
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And these things
are shown to constrict
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the blood
vessels, they elevate the
00:11:53.70\00:11:57.03
cholesterol levels,
they promote clotting
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I mean there are a
lot of things that,
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that go on with
these stress hormones.
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You didn't mention
cortisol, but one of the
00:12:05.87\00:12:08.13
adrenaline you know hormones,
00:12:08.14\00:12:10.30
cortisol is also elevated
in stress and contributes
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to higher levels of
blood sugar and you know
00:12:14.11\00:12:19.93
the blood pressure and so forth.
00:12:19.94\00:12:23.66
Now, as we get older
there are some changes
00:12:24.42\00:12:27.18
that take place in the
arteries, is it harden to
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reverse as we get
older when this more
00:12:31.24\00:12:34.00
of a blockage in the arteries?
00:12:34.01\00:12:35.39
As one grows older
are given an abnormal
00:12:36.55\00:12:40.50
lifestyle or
inappropriate lifestyle,
00:12:40.51\00:12:42.98
and you then have
years of crewel what you get
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is not only just an
actual plague formation
00:12:49.28\00:12:55.57
in the vessel, but you
get a remodeling of the
00:12:55.58\00:12:59.22
entire wall of the vessel.
00:12:59.23\00:13:00.84
You get hypertrophy
of the muscle layer,
00:13:01.30\00:13:04.92
you get stiffening,
you get inelastic changes,
00:13:05.40\00:13:09.50
decrease complaints
of that blood vessel
00:13:09.51\00:13:12.46
we called that
hardening of the artery and that
00:13:12.47\00:13:15.80
takes years, right,
and so while we may drop
00:13:15.81\00:13:19.13
cholesterol
levels in a short time.
00:13:19.44\00:13:21.45
There is vascular
changes take time to
00:13:22.00\00:13:25.24
remodeled, right,
right, but thank the Lord
00:13:25.25\00:13:27.64
they can be remodeled, amen,
00:13:27.65\00:13:29.16
given a good lifestyle.
And I'm glad you brought
00:13:29.17\00:13:31.35
that out because I
remember a lady that
00:13:31.36\00:13:33.26
came to our lifestyle center,
00:13:33.27\00:13:34.58
she was in her 70's
and she had 90 percent
00:13:34.93\00:13:39.13
blockage in one of her arteries.
00:13:39.14\00:13:40.87
In fact the doctors
sent her home to die,
00:13:40.88\00:13:43.19
gave her three
months to live and
00:13:43.66\00:13:45.98
she didn't wanna die,
she decided she would do
00:13:45.99\00:13:48.46
something about it.
And she came to Wildwood,
00:13:48.47\00:13:51.55
follow the
program and in a matter of
00:13:51.56\00:13:54.20
three month she wasn't at
Wildwood for three months,
00:13:54.71\00:13:57.38
she just was there
I think about 18 days.
00:13:57.39\00:13:59.51
And in the matter of
three months she went
00:14:00.25\00:14:02.22
back to see her
physician and she had
00:14:02.23\00:14:05.04
total clean
arteries. Amen. After being
00:14:05.38\00:14:08.53
90 percent blocked and
she's still alive today
00:14:08.54\00:14:10.69
years later, so we
do see that miracle
00:14:10.70\00:14:14.19
was even take
place when we do make
00:14:14.20\00:14:17.26
that decision and
we do cooperate with
00:14:17.27\00:14:19.78
God's plan, although
some it's a little harder
00:14:19.79\00:14:21.76
isn't that for
others? But you remember Lee
00:14:21.77\00:14:24.58
that these types of
miracle changes that
00:14:24.59\00:14:29.82
you're talking about
were first demonstrated
00:14:29.83\00:14:32.21
by Dr. Ornish back in
the early 90's, right.
00:14:32.22\00:14:35.38
And when people
begin to follow you know
00:14:35.84\00:14:39.85
a more of a plant base
dietary, when they begin
00:14:39.86\00:14:44.46
to exercise, lose
weight all of these things.
00:14:44.47\00:14:47.56
He studied those
patients with angina
00:14:48.24\00:14:50.80
and coronary
blockages at one point
00:14:50.81\00:14:53.59
and a year later he
went back and studied them
00:14:53.60\00:14:56.06
and those plagues
and those changes were
00:14:56.07\00:14:58.45
already starting to reverse.
00:14:58.46\00:15:00.22
It's interesting you
should bring that up,
00:15:00.23\00:15:01.84
because just
recently I saw an interview
00:15:01.85\00:15:04.66
with Bill Clinton,
our previous President.
00:15:04.67\00:15:07.31
And he was so
impressed by these studies
00:15:07.60\00:15:09.91
that he actually
adopted a plant based diet
00:15:09.92\00:15:13.27
and he's following
the program, it's amazing.
00:15:13.28\00:15:16.22
Now, you spoke of exercise,
00:15:16.23\00:15:17.69
could you elaborate as
to what type of exercise
00:15:18.32\00:15:21.68
that you would
recommend for someone
00:15:21.69\00:15:23.23
who has a problem
with their arteries?
00:15:23.24\00:15:25.12
You remember not too
many years ago we used
00:15:26.51\00:15:28.97
to talk about
high intensity aerobic
00:15:28.98\00:15:32.78
exercise, to try to
condition the heart,
00:15:32.79\00:15:35.87
but we've
recognized that, that has been
00:15:36.77\00:15:39.33
actually dangerous for
people. Because excessive
00:15:39.34\00:15:44.01
exercise at high
intensity levels actually
00:15:44.02\00:15:48.06
promotes free
radical production, damage,
00:15:48.07\00:15:52.16
it's Pro-arrhythmic
so that persons who have
00:15:52.17\00:15:56.61
like coronary disease
may actually be pushed
00:15:56.62\00:16:00.59
to develop
ventricular tachycardia and
00:16:00.60\00:16:04.06
ventricular fibrillation,
and that's when people
00:16:04.07\00:16:06.36
just pass out.
Because they can't supply
00:16:06.37\00:16:09.33
the brain and the
rest of the body with
00:16:09.34\00:16:11.92
enough blood, so what we now are
00:16:11.93\00:16:16.32
recommending in just
the regular medical circles
00:16:16.33\00:16:21.03
are now low to
moderate intensity exercising.
00:16:21.62\00:16:25.95
And for my patients I
will recommend walking
00:16:26.46\00:16:29.92
as the best
exercise, I believe that it is,
00:16:30.22\00:16:33.08
it exercises all the
muscles and it doesn't
00:16:33.09\00:16:36.22
drive the body into
this extreme of exercise.
00:16:36.90\00:16:42.96
But it provides the
necessary changes in
00:16:43.36\00:16:47.57
coronary artery disease
such as vessel dilation,
00:16:47.58\00:16:52.91
alright which you
get, decrease in the
00:16:53.30\00:16:57.28
activation of the
sympathetic nervous
00:16:58.05\00:17:00.99
system, so you get
you know this relaxation,
00:17:01.00\00:17:03.56
a drop in
pressure, a drop in that work
00:17:03.57\00:17:06.83
for the heart
where you're stimulating
00:17:06.84\00:17:09.89
the heart too much
with, with exercise.
00:17:09.90\00:17:13.15
So, the kinds of
exercise are now that would
00:17:13.16\00:17:17.24
fall into that
walking category also would be
00:17:17.31\00:17:20.87
just useful work,
you know outdoors in the
00:17:20.88\00:17:23.73
fresh air. So,
they don't have to go
00:17:23.74\00:17:25.58
to marathon, right. You
know, it reminds me of a,
00:17:25.59\00:17:29.35
a gentlemen called Ben Levison,
00:17:29.76\00:17:31.45
he was in his early 90's
he went to his physician.
00:17:31.90\00:17:34.95
He wasn't feeling too
good and the physician
00:17:34.96\00:17:38.48
encouraged him,
actually met a trainer,
00:17:38.80\00:17:41.58
that put him on
a exercise program,
00:17:41.89\00:17:43.92
that he could be back to
where he was in his 80's.
00:17:44.26\00:17:47.48
If he started on
a good program and
00:17:47.49\00:17:50.01
would you
believe the age of a 103,
00:17:50.02\00:17:52.01
he set the world record
for shot-put over a 100.
00:17:52.40\00:17:55.99
Now, I didn't know
how many competitors
00:17:56.27\00:17:57.80
he had but nevertheless
he was a big improvement
00:17:57.81\00:18:01.08
to where he was. So,
no matter what age we are,
00:18:01.09\00:18:03.54
we can make some improvement,
00:18:03.55\00:18:05.92
some gains towards
improving arteries,
00:18:05.93\00:18:08.78
amen. So, never too
late to start, okay, amen.
00:18:08.79\00:18:11.82
And what would you
say would be the ideal
00:18:12.53\00:18:15.81
blood pressure that
would be shooting for,
00:18:15.82\00:18:18.00
is there an
ideal blood pressure.
00:18:18.01\00:18:19.90
Well, we used
to think there was,
00:18:21.06\00:18:22.84
we would tell people
that the ideal was around
00:18:23.15\00:18:25.85
you know 120/80 and I
still think that's a good
00:18:26.43\00:18:30.48
blood pressure but
we now have evidence
00:18:30.49\00:18:33.90
to suggest that
whatever the pressure as,
00:18:33.91\00:18:38.67
as it begins to rise
from that person's norm.
00:18:38.95\00:18:42.61
That there was an
increased incidence
00:18:43.47\00:18:45.42
of vascular
damage as one increases
00:18:45.43\00:18:48.96
and so now we are
talking about pressures
00:18:49.65\00:18:54.21
that are like 130/85
as being not just normal
00:18:54.22\00:18:58.97
but we call it
high normal where there
00:18:58.98\00:19:02.51
maybe associated
increase risk for
00:19:02.52\00:19:04.72
vascular disease.
And what about to our
00:19:04.73\00:19:07.79
blood pressure, is
that also associative with
00:19:08.12\00:19:11.09
coronary artery
disease? If we drop the
00:19:11.10\00:19:15.72
blood pressure too
rapidly, lets say with
00:19:15.73\00:19:18.31
medications then you
can precipitate problems
00:19:18.32\00:19:21.81
with blood flow
to the heart muscle.
00:19:22.06\00:19:24.52
If the arteries
are already abstracted,
00:19:25.13\00:19:28.36
so you have to be a
little careful there
00:19:28.37\00:19:30.35
that you're not
overshooting the mark
00:19:30.36\00:19:32.40
in trying to reduce
blood pressure levels.
00:19:32.80\00:19:35.01
So, what would you
suggest would be the most
00:19:35.64\00:19:38.14
effective ways to
lower their blood pressure?
00:19:38.15\00:19:40.77
Well, we know that
if we can get the person
00:19:42.21\00:19:45.68
to begin to
exercise more with moderate
00:19:46.03\00:19:51.35
intensity to lose weight.
00:19:51.36\00:19:53.81
To start weighting
their diet more toward
00:19:54.88\00:19:58.36
plant based foods,
to get proper rest,
00:19:58.37\00:20:03.28
to try to reduce their schedule,
00:20:04.04\00:20:06.31
so that they're not
so stressed, they're not
00:20:06.32\00:20:08.71
activating that
sympathetic nervous system.
00:20:08.72\00:20:11.05
And then using
a number of simple
00:20:12.26\00:20:16.34
either herbs, or
supplements to help
00:20:16.74\00:20:19.04
lower the blood
pressure, garlic, you know
00:20:19.05\00:20:22.09
hawthorn berry, those
kinds of things simple
00:20:22.10\00:20:25.26
things that people can
do at home will go along
00:20:25.27\00:20:29.76
way toward starting
their reduction of that
00:20:29.77\00:20:33.48
hypertensive cycle.
And let's talk a little bit
00:20:33.49\00:20:37.51
about sleep and its
role with hypertension;
00:20:37.52\00:20:41.29
we know that, it's
been a lot of studies
00:20:42.26\00:20:44.38
done at sleep. How
much sleep is ideal,
00:20:44.39\00:20:47.03
even what time we
should be going to bed?
00:20:47.04\00:20:49.31
What would you
consider the, the best plan
00:20:49.32\00:20:51.42
as far as sleep
goes? Well, we encourage
00:20:51.43\00:20:55.13
people to try to
retire a little earlier,
00:20:55.14\00:20:57.74
what would that be
like 10 O'Clock, 11 O'Clock?
00:20:57.93\00:21:00.71
No, not 11, it's a
little late, I would suggest
00:21:01.36\00:21:05.03
more like about
9:30, 9:30, yeah, okay,
00:21:05.04\00:21:08.32
or 10 at the
latest. And to try to get in
00:21:08.33\00:21:12.38
at least 7 to 8 hours of sleep,
00:21:12.39\00:21:15.51
and we know understand
that in sleep physiology
00:21:17.10\00:21:20.81
that all of the
repair hormones for the body
00:21:21.31\00:21:25.49
are released during
the earlier hours of sleep
00:21:25.95\00:21:29.85
before midnight during
deep, delta wave sleep.
00:21:29.86\00:21:33.84
Right, so we
could be thinking we get
00:21:34.67\00:21:36.88
enough sleep, you maybe
getting 7, 8 hours sleep,
00:21:36.89\00:21:40.36
but still if the
sleep is at the wrong time
00:21:40.37\00:21:43.34
we could be missing out
of this precious hormones,
00:21:43.94\00:21:46.71
it could be happening
us to repair our body.
00:21:46.72\00:21:48.73
Growth hormone,
melatonin those things,
00:21:48.74\00:21:51.07
sure, which could
possibly elevate the
00:21:51.39\00:21:53.55
blood pressure the
next day? The stresses.
00:21:53.56\00:21:55.89
I see okay, let's
talk about water as well
00:21:56.25\00:22:00.05
and it's role in
preventing the heart disease,
00:22:00.98\00:22:03.62
how much is you
know the ideal amount for
00:22:03.92\00:22:07.07
consuming water?
We usually recommend
00:22:07.08\00:22:09.48
anywhere from 6 to
8 glasses of pure soft
00:22:09.88\00:22:14.43
water a day, you
talk of soft water
00:22:14.44\00:22:17.47
what are we talking
about? Good water that
00:22:17.48\00:22:19.44
is not filled with a
lot of the harsh chemicals.
00:22:19.45\00:22:22.79
Okay, just like
calcium, right, chloride, iron
00:22:23.15\00:22:26.74
and those things.
I see, yeah, okay,
00:22:26.75\00:22:28.61
so that can affect
your arteries as well, sure.
00:22:28.62\00:22:30.62
Excess iron is a risk
for coronary artery disease.
00:22:30.63\00:22:33.95
Okay, now is
lifestyle a quick fix for
00:22:33.96\00:22:39.17
coronary artery disease,
is it going to disappear in
00:22:39.18\00:22:42.80
a few days or you
know does it usually take
00:22:42.81\00:22:46.29
a long time for changes to come?
00:22:46.30\00:22:48.44
Lee, I don't think
that there is any quick fix
00:22:49.80\00:22:52.70
for any disease,
you have to travel back
00:22:52.71\00:22:55.41
over that
pathway that has led you
00:22:55.42\00:22:58.50
to this point,
right, in reversal.
00:22:58.51\00:23:00.67
So, no I wouldn't say
that there is a quick fix
00:23:01.30\00:23:05.71
but we do have
encouraging information
00:23:05.72\00:23:10.17
from, you
remember we talked earlier
00:23:10.18\00:23:12.23
about the Ornish
study. And while he took
00:23:12.24\00:23:17.50
a year of treatment
and then recath those
00:23:17.75\00:23:23.81
patients showing
resolution of their
00:23:23.82\00:23:28.09
plagues or
regression, what was interesting
00:23:28.10\00:23:32.55
is that it didn't take
a year for the patients
00:23:32.56\00:23:35.44
to improve,
within days to weeks,
00:23:35.45\00:23:38.90
their angina
symptoms were disappearing,
00:23:39.27\00:23:42.63
exercise
tolerance was increasing.
00:23:42.99\00:23:45.64
And so we can encourage people,
00:23:46.14\00:23:49.19
make those changes
in lifestyle and you can
00:23:49.60\00:23:54.02
anticipate that
soon. You're going to start
00:23:54.03\00:23:58.34
noticing the improvement,
it may not be all back
00:23:58.35\00:24:00.80
to normal, right,
but you're gonna be
00:24:00.81\00:24:02.41
benefiting, but
you're on your way,
00:24:02.42\00:24:04.11
your own your way.
So, even when we do
00:24:04.12\00:24:06.90
18 day programs at
the Lifestyle Center,
00:24:07.29\00:24:09.58
we see that there is
progress being made in,
00:24:10.88\00:24:14.97
in many times that.
Even the medications
00:24:14.98\00:24:18.22
are lowered, someone
says the blood pressure
00:24:18.23\00:24:20.98
is return back to
normal, even just within a few
00:24:21.30\00:24:23.77
short days of
following the healthy program.
00:24:23.78\00:24:26.12
Right and weight
reduction with a good
00:24:26.13\00:24:29.14
dietary plan,
okay let's talk about
00:24:29.15\00:24:31.50
weight reduction,
what are some of the best
00:24:31.51\00:24:34.97
ways to lose weight
without going into any
00:24:34.98\00:24:37.75
fat diets or you
know magic pills,
00:24:37.76\00:24:40.96
let's just talk
about some of the practical
00:24:40.97\00:24:43.26
simple things we can
do on a day to day basis?
00:24:43.27\00:24:46.52
I would start with
the foods that we eat in
00:24:47.69\00:24:52.00
terms of what kind, if
we will weight over diet
00:24:52.01\00:24:55.66
more toward plant foods.
We will have less calories,
00:24:55.67\00:25:01.09
because there
is less of the fats
00:25:01.57\00:25:03.60
in the plant foods,
we will have more fiber
00:25:04.03\00:25:07.73
so that we can eat less
and feel more satisfied.
00:25:08.24\00:25:12.00
And then I would
talk about the timing
00:25:14.64\00:25:18.64
of the meals, okay, when we eat.
00:25:18.91\00:25:20.84
So, it's important
not just to eat two times
00:25:20.85\00:25:26.00
a day or three
times a day but the actual
00:25:26.01\00:25:28.55
definite schedule time
is that what you're saying.
00:25:29.02\00:25:31.56
Oh! It's very important
that we have regularity
00:25:31.57\00:25:33.85
and for those that are
over their ideal of weight,
00:25:33.86\00:25:37.60
they should
really consider adopting
00:25:37.61\00:25:39.95
a two meal a day plan
and trying to fast that
00:25:39.96\00:25:43.60
third meal. In our
country here in America,
00:25:43.61\00:25:47.84
we usually start off
with a very light breakfast,
00:25:48.25\00:25:52.60
maybe a larger
lunch and by the time
00:25:52.61\00:25:54.77
we come home, a
much larger meal.
00:25:54.78\00:25:57.89
But that is not the
ideal for weight reduction,
00:25:58.77\00:26:02.72
because the calories
that you put in later
00:26:03.02\00:26:05.83
in the day or in the
evening you cannot burn,
00:26:05.84\00:26:09.38
you'll store though.
So, the body says I've,
00:26:09.86\00:26:12.18
I've had enough, you fat
cells can have everything.
00:26:12.19\00:26:15.27
That's right, that's
right. Now, if you can give
00:26:15.28\00:26:18.53
just five principles,
five of the biggest things
00:26:18.54\00:26:22.18
that people out there
who are watching today
00:26:22.19\00:26:24.57
can do on a
practical level at home without
00:26:24.58\00:26:27.66
much expense or
little expense what would you
00:26:27.91\00:26:30.58
suggest to do? To
reverse coronary disease
00:26:30.59\00:26:33.61
and to get on the
right path I would begin
00:26:33.62\00:26:35.67
with the diet and I
would suggest that a
00:26:36.20\00:26:39.52
person if you're
taking in a fair amount of the
00:26:39.53\00:26:43.06
high fat animal
foods, that you consider
00:26:43.07\00:26:46.68
prayerfully
adopting plant based diet.
00:26:47.75\00:26:51.37
Looking at the
weight, trying to reduce your
00:26:52.54\00:26:56.50
weight to ideal, this
is a big risk factor for
00:26:56.51\00:26:59.63
coronary disease and
adopting the plan that
00:26:59.64\00:27:06.95
we have mentioned
about how to take that
00:27:06.96\00:27:09.29
weight off nicely.
Increasing your exercise
00:27:09.30\00:27:13.60
program to where
you're walking at least
00:27:13.61\00:27:17.58
20 to 30 minutes
several times a day,
00:27:17.59\00:27:19.73
proper sleeping
patterns, reducing your stress,
00:27:22.79\00:27:26.57
is that five. I
think you covered more than
00:27:27.60\00:27:31.06
that and praying
for the Lord's blessing.
00:27:31.07\00:27:32.80
Okay, thank you, thank
you very much Dr. Grivas,
00:27:32.81\00:27:35.68
I hope this information
has been a blessing to you.
00:27:35.69\00:27:38.65
You know God says in his word:
00:27:39.02\00:27:40.55
My people perish
for a lack of knowledge,
00:27:40.56\00:27:43.49
you know we don't have
to be another statistic
00:27:43.73\00:27:46.66
as we look at some of
these simple principles
00:27:46.97\00:27:49.46
that you can
implement into your life.
00:27:49.47\00:27:51.69
We can be encouraged
that we could do a lot to
00:27:52.37\00:27:55.35
forward advances made
in coronary artery disease.
00:27:55.36\00:27:59.20
My name is Lee
Wellard, I hope you've enjoyed
00:27:59.21\00:28:01.65
today's program,
please join us again
00:28:01.69\00:28:03.63
for another program
of Wonderfully Made.
00:28:03.64\00:28:05.81