Michelle Routhenstein, MS, RD, CDCES, CDN’s Post

The American Heart Association released a report last week that more than 6 in 10 U.S. adults will have some type of cardiovascular disease by 2050.⁠ ⁠ It is important to understand that cardiovascular disease is an umbrella term for many conditions, including coronary heart disease (including heart attack), arrhythmias (including atrial fibrillation), valvular disease, congenital heart disease, heart failure, stroke, and hypertension.⁠ ⁠ What is important to note is there is a suspected decline in high cholesterol, the other risk factors are expected to increase, particularly:⁠ a) High blood pressure from 51.2% in 2020 to 61% in 2025.⁠ b) Obesity from 43.1% to 60.6%⁠ c) Diabetes from 16.3% to 26.8%⁠ ⁠ ⭐️ Research shows that 80-90% of heart disease is preventable through science based nutrition! ⁠ ⁠ ⭐️ We CAN and NEED to address these all risk factors through science based nutrition!⁠ ⁠ ⭐️ Join me in changing these projected statistics and take action NOW to avoid cardiovascular disease and/or its complications in the future. ⁠ ⁠ ❤️ I created my 6 week heart optimization group program to help you protect your heart from all of these conditions. ⁠ ⁠ In this program, I give you the tools and strategies to optimize your heart health and function, and reduce your risk of heart disease and its complications. We discuss in detail what is happening in the arteries and how we can mitigate the underlying causes of heart disease - from inflammation, insulin resistance, endothelial dysfunction, oxidative stress, lipid optimization, etc. - through science based nutrition.⁠ ⁠ ❤️ If you are looking for support on your heart health journey, join my next group program that starts on July 12th! ⁠ ⁠ Enrollment is open, and is filled on a first come, first serve basis.⁠ Enroll here: https://lnkd.in/e5eigZgA If you haven't joined my email list, be sure to here: https://lnkd.in/eAEbtf_E #highcholesterol #highbloodpressure #highcalciumscore #lowercholesterol #lowerbloodpressure #heartdiseaseprevention #cholesteroldiet #hearthealthydiet #cardiacdiet #cholesteroltips #lowerbloodpressurenaturally #heartattackrecovery #cardiacbypasssurgery #cardiacrehab #heartdiseaseawareness #heartattacksurvivor #atherosclerosis #lowcholesterol #foodovermedicine #cardiacbypasss #hearthealth #hearthealthy #antiinflammatory #antiinflammatorydiet #coronaryarterydisesae #heartdiseasesupport #cardiacsurgery #heartsurgerysurvivor #heartattackprevention #heartdisease

A Coronary Artery Calcium (CAC) score, obtained through a CT test, evaluates the calcified plaque in your arteries, offering insights into your coronary artery disease risk.⁠ ⁠ Ranging from 0 to over 400, this score reflects the degree of calcified plaque accumulation and is often stated comparing the value relative to your age, gender and sex. ⁠ ⁠ Cardiologists emphasize that any score above 0 suggests potential active plaque formation, prompting the need for proactive measures to mitigate risk.⁠ ⁠ While the CAC score evaluates calcified plaque (the last stage of atherosclerosis), it does not assess for soft plaque (earlier stage of atherosclerosis), a common cause of heart attacks. Our focus isn't on removing hardened plaque but rather on stabilizing existing plaque, preventing further buildup, and supporting optimal heart function.⁠ ⁠ From a science-based nutrition perspective, our goals revolve around adopting a nutrient-focused diet that:⁠ 1. Stabilizes existing arterial plaque.⁠ 2. Prevents additional plaque formation.⁠ 3. Reduces strain on the heart to prevent complications like heart failure.⁠ ⁠ Achieving these objectives involves:⁠ ⁠ ⭐️ Optimizing ALL cardiometabolic risk factors, including blood pressure (normal is less than 120/80mmHg, optimal is 110/70mmHg), lipid profiles (apoB, LDL, non-HDL and triglycerides), inflammation markers (like hsCRP), blood sugar levels, and waist circumference (measured at belly button, not pants size!).⁠ ⁠ ⭐️ Addressing underlying causes of heart disease, such as inflammation, oxidative stress, insulin resistance, and endothelial dysfunction to mitigate the atherosclerotic process.⁠ ⁠ ❤️ Join me in my 6-week heart optimization group program, where we deep dive into these principles via live lectures (also recorded to watch at your convenience) where I guide you to implement a science based heart-healthy lifestyle to improve your cardiovascular risk profile.⁠ ⁠ 👉🏼 The next session begins on May 10th and enrollment is open on a first come, first serve basis. ⁠ ⁠ 👉🏼 Secure your spot today: https://lnkd.in/e5eigZgA ⁠ Let's prioritize your heart health together! #coronaryarterydisease #coronaryheartdisease #coronaryangiography #coronarycalciumscore #heartattack #heartattacksurvivor #heartattackprevention #heartattackrecovery #hearthealth #hearthealthy #hearthealthydiet #hearthealthawareness #hearthealthyliving #highcalciumscore #hearthealthyrecipes #heartdisease #heartdiseaseawareness #heartdiseaseprevention #heartdiseasesurvivor #heartdiseasewarrior #heartdiseasesupport #highcholesterol #cardiacbypasssurgery #cardiacrehab #cardiacsurgery #cardiacdiet #heartfailureawareness #heartfailure #heartfailuresurvivor #heartfailurediet

Most strokes are triggered by blood clots obstructing blood flow to the brain. These clots can originate from various sources like the heart (in conditions like atrial fibrillation), arteries (due to atherosclerosis), or other parts of the body, traveling to the brain and causing an ischemic stroke. ⭐️ Strategies to prevent blood clot formation and manage conditions predisposing to clot formation are essential in stroke prevention. ❤️ Up to 80% of strokes are preventable through implementing science based nutrition and lifestyle changes! 👉🏼 In order to reduce your risk, you have to know you are at risk and take timely action! Here are 6 conditions you can control via science based nutrition and lifestyle to lower your risk: 1️⃣ Manage Atrial fibrillation (Afib) through a nutrient sufficient diet. Afib incrreases the risk of stroke by causing irregular heartbeats, which may lead to blood pooling and clot formation, potentially leading to a blood clot in the brain, and subsequent stroke. 2️⃣ High triglycerides may cause thickened blood which is more susceptible to blood clots and can impede on proper blood flow to the brain. 3️⃣ Consistently elevated blood pressure can damage the walls of arteries, making them more susceptible to narrowing, weakening, or rupturing. This can lead to the formation of blood clots or the leakage of blood into the brain, both of which can cause a stroke. 4️⃣ High blood sugar levels can damage blood vessels and increase clotting risk, contributing to stroke risk. 5️⃣ Elevated waist circumference, indicative of abdominal obesity, is a risk factor for stroke due to its association with chronic inflammation, which can damage blood vessels and promote clot formation. 6️⃣ High homocysteine levels in the blood may raise the risk of stroke by damaging blood vessel cells, causing blood clots, and harming brain cells through processes like DNA damage and oxidative stress. ⭐️ Know your numbers, understand your condition and take action to optimize your heart health through science based nutrition! ❤️ For more heart and stroke prevention tips, sign up to my email list! New tip packed and recipe coming to your inbox on the 28th! Sign up link: https://lnkd.in/eAEbtf_E #afibdiett #heartdisease #hearthealthydiet #cardiacdiet #atrialfibrillation #afibsucks #homocysteine #cardioversion #afib #hightriglycerides #cardiacablationrecovery #afibawareness #cardiacablation #cardiaccathlab #atrialfibrillationawareness #atrialfibrillationablation #cardiovasculardisease #hearthealth #ablation #hearthealthy #hearthealthyfoods #strokeprevention #cardiacsurgery #highbloodpressure #bloodpressure #atherosclerosis #highcholesterol #heartattackprevention #heartattacksurvivor #heartdiseaseawareness

CLIENT SUCCESS STORY: A 50-year-old woman came to see me because her doctor wanted to increase her statin medication and she was hesitant to do so because of her underlying insulin resistance and fear that it would cause her to become diabetic. Her coronary calcium score indicated a significant amount of plaque in her arteries, reaching the 98th percentile for her age. She enrolled in my 6-week heart optimization group program and my 1 on 1 VIP Program. We focused on: a) understanding the atherosclerotic process and what we can do to mitigate risk, stabilize existing plaque and prevent further build-up, b) addressing her cardiometabolic risk factors like inflammation, insulin resistance, blood vessel function, and lipid optimization c) integrating science based nutrition strategies into her busy lifestyle for long-term heart health. In 6 months after implementing diet changes, we were able to optimize her cardiometabolic risk factors and improve her risk. Given her results, her doctor was happy to keep the statin as it originally was prescribed. Her hsCRP (low grade inflammation marker) went from 3mg/dL to 0.08mg/dL (optimal <1mg/dL). Her LDL decreased by 30 points (from 97mg/dL to 67mg/dL), her triglycerides decreased by 65 points (155mg/dL to 90mg/dL), and her HgA1c went from 5.8% (pre-diabetes) to 5.3%. Simultaneously, her waist circumference decreased by 2 inches, aiding in addressing the inflammation she battled with. She also experienced increased energy and an overall improvement in health and productivity! ⚠️ An abnormal lipid panel especially in conjunction with inflammation, heightens vulnerability to plaque formation due to its role in atherogenic dyslipidemia and potential blood vessel damage. ❤️ Enroll in my next 6 week heart optimization group program to dive deep into science based nutrition to optimize your heart health. It begins on February 9th and you can secure your spot here: https://lnkd.in/ecCQWHrQ 👉🏼 If interested in my 1 on 1 services or not sure which program is suitable for you, schedule a 15-minute complimentary discovery call to discuss here: https://lnkd.in/g29xbEf2 #coronaryarterydisease #coronaryheartdisease #coronaryangiography #coronarycalciumscore #heartattack #heartattacksurvivor #heartattackprevention #heartattackrecovery #hearthealth #hearthealthy #hearthealthydiet #hearthealthawareness #hearthealthyliving #highcalciumscore #hearthealthyrecipes #heartdisease #heartdiseaseawareness #heartdiseaseprevention #heartdiseasesurvivor #heartdiseasewarrior #heartdiseasesupport #highcholesterol #cardiacbypasssurgery #cardiacrehab #cardiacsurgery #cardiacdiet #heartfailureawareness #heartfailure #heartfailuresurvivor #heartfailurediet

BNP, or B-type natriuretic peptide, is a small protein continuously produced in the heart, particularly by the left ventricle. Its levels rise when the left ventricle struggles to pump blood effectively throughout the body. While BNP testing is commonly used to detect heart failure, it can also be elevated in various heart and circulatory conditions. Interpretation of BNP levels should be done in conjunction with a healthcare professional, as there are pitfalls to relying solely on this marker. This blood test can also prompt further testing for heart failure. The primary method of diagnosing heart failure is through clinical assessment, imaging tests such as echocardiography, and other cardiac biomarkers. BNP levels above 100 pg/mL are considered high, with higher values indicating more severe heart failure. ⭐️Why does it matter? Detecting heart failure early is crucial, as timely intervention can prevent or treat the condition and even reverse it in some cases. ⭐️ What can we do to improve it? Implementing science-based nutrition alongside medications (as prescribed by your healthcare provider) can help manage and control heart failure effectively. In order to improve cardiovascular function with heart failure, we need to address a couple things: a) increased oxidative stress, b) increased inflammatory response, c) depleted gut diversity and function, d) possible high blood pressure that overburdens the heart, and e) any other cardio-metabolic risk factors (ie insulin resistance/blood sugar, cholesterol, etc). When these are addressed we reduce the burden on the heart so it can do it's job easily and more efficiently. ❤️ As a Cardiology Dietitian, I specialize in providing personalized, science-based nutrition and lifestyle behavior change to address the above in order to optimize cardiovascular health. ⭐️If you're interested in learning more about how I can support you on your journey to better heart health, feel free to visit my website (www.entirelynourished.com) and schedule a complimentary 15-minute discovery call. Study reference: https://lnkd.in/eURZ6-Nb #heartfailure #heartfailuresurvivor #heartfailureawareness #heartfailuresucks #chf #chfwarrior #aorticstenosis #afib #heartfailurediet #heartattack #lowsodiumdiet #hearthealthydiet #lowerbloodpressure #heartattackprevention #highbloodpressure #highcalciumscore #coronaryarterydisease #heartattacksurvivor #heartfailureprevention #heartdisease #heartdiseaseawareness #heartattackawareness #hearthealth #hearthealthy #hearthealthyfood #hearthealthawareness #hearthealthyeating #hearthealthyliving #cardiovasculardisease #preventivecardiology

Peripheral artery disease (PAD) is underdiagnosed and undertreated, which is a big disservice to preventive heart attack risk reduction. PAD is a vascular disease that leads to narrowing and potential blockage of the arteries outside of the heart and brain, particularly in the abdominal aorta, iliac, and lower extremity arteries. Plaque buildup, atherosclerosis, in these arteries, is the most common cause of PAD.  When the lower extremity arteries are narrowed due to having too much artery clogging cholesterol in the blood vessels, it can lead to leg pain called claudication. Claudication typically presents as leg pain, discomfort, tightness, cramping when walking, or burning in the calf, thigh, hip or buttocks that happens at a similar level of walking day to day, disappears when standing for several minutes ,and happens again when walking resumes. Many times people notice it when they see a change in their inability to walk as fast or as long as usual. If you have symptoms of PAD, please ask your doctor for further assessment. Untreated PAD can also lead to limb amputation. Some MODIFIABLE risk factors include: smoking (4x increased risk), diabetes (1.5-4x increased risk), high cholesterol (2x increased risk), high blood pressure (2.5-4x increased risk), metabolic syndrome, and high inflammatory markers. ⭐️In order to PREVENT and properly manage peripheral artery disease, we must take a PROACTIVE approach to optimize your cardiometabolic risk factors and take care of your blood vessel health. ❤️ A science based heart healthy nutrition and lifestyle plan is imperative to optimize blood flow and arterial stiffness to manage cardiovascular disease. It includes addressing these above cardiometabolic risk factors and implementing a diet that addresses inflammation through ADDING in foods.  💫 In my 6 week heart optimization group program, we discuss a truly heart healthy diet that improves heart and blood vessel health - no matter where you are in your heart journey - to help you live a long and healthy life without health complications. 👉🏼 My next program begins on July 12th and spots are limited! Secure your spot today: https://lnkd.in/e5eigZgA #coronaryarterydisease #coronaryheartdisease #peripheralarterydisease #coronarycalciumscore #heartattack #heartattacksurvivor #heartattackprevention #heartattackrecovery #hearthealth #hearthealthy #hearthealthydiet #hearthealthawareness #hearthealthyliving #highcalciumscore #hearthealthyrecipes #heartdisease #heartdiseaseawareness #heartdiseaseprevention #peripheralarterydiseaseawareness #peripheralarterydiseasetreatment #heartdiseasesupport #highcholesterol #cardiacbypasssurgery #cardiacrehab #cardiacsurgery #cardiacdiet #heartfailureawareness #heartfailure #heartfailuresurvivor #heartfailurediet

Medical News Today spoke with five experts to get to the bottom of how much #gut health truly impacts #cardiovascular #health. All the experts we spoke to agreed that the gut #microbiome can have a profound impact on heart health. “The gut microbiome is a complex community of trillions of #microorganisms, including bacteria, viruses, fungi, and protozoa, that reside in the human digestive tract, primarily in the large intestine (colon).” “We know that #inflammation is possibly the main driver these days when it comes to so many health problems, especially with the heart. The microbiome plays a big role in counteracting inflammation.” “There’s a connection between the composition of someone’s gut flora or the microbiome. There’s a connection between the type, distribution, and relative composition of gut bacteria that someone has and an association with their risk factors for heart disease — that includes high blood pressure, high cholesterol, and obesity.” “When gut microbes feed on choline — found in red meat, poultry, eggs, [and] certain fish — they make trimethylamine (TMA), which is absorbed into the body and goes to the liver where it is changed into TMAO,” “#TMAO is bad because it is associated with #cholesterol and artery narrowing #plaque in important arteries in the body, especially the coronary #arteries which supply blood to the heart. So people with high levels of TMAO are at increased risk of heart attacks or stroke,” he noted. “Studies have associated TMAO with aspects of inflammation and blood vessel dysfunction. “It also promotes foam cells in the blood vessels. All of these different things end up promoting different types of heart disease, such as #atherosclerosis, and they can also lead to different aspects of cardiovascular risk factors such as high blood pressure.” “If we eat foods that feed the good bacteria — an alkaline diet high in fruits and veggies — we will be fostering the health of a healthy microbiome. Eating foods that contain too much refined carbohydrates, sugar, and processed foods can have the opposite effect and feed bad bacteria which can trigger inflammation that causes disease — and the arteries and the heart are no exception to this. If there is inflammation in the arteries, as an example, cholesterol will stick to it.” One example includes our gut microbes breaking down compounds into what are called short-chain fatty acids (#SCFAs) like butyrate. “#Butyrate has many known benefits which include being anti-inflammatory and cardio-protective. The better equipped our gut is with benefits to nurture the components of our internal ‘garden,’ the more robust the rest of our systems will be since it is all connected and work together,” https://lnkd.in/dp8Z5_4e

Lowering Apolipoprotein B: The Unsung Hero of Heart Health Ever thought about the molecule steering the wheel in cardiovascular diseases? Apolipoprotein B (ApoB) is that crucial player, often overshadowed by its more famous counterparts like cholesterol. Yet, its levels in our blood are a more precise indicator of heart disease risk. Here are five underrated strategies to manage and improve ApoB levels, steering clear of the conventional pathways. 1. **Fiber Up**: Beyond just aiding digestion, fiber binds to bile acids in the intestine, prompting your liver to use up cholesterol (including ApoB-containing lipoproteins) to make more bile. The result? Lower ApoB levels. 2. **Polyunsaturated Fats for the Win**: Swap out the saturated fats in your diet for polyunsaturated ones. Foods like walnuts, flaxseeds, and fatty fish not only add variety but actively work to decrease ApoB levels. 3. **Moderate, Intermittent Fasting**: Emerging research suggests that intermittent fasting can reduce ApoB levels by enhancing lipid metabolism and improving insulin sensitivity. It’s not just about losing weight but also about what fasting does to our cellular and metabolic processes. 4. **Move More, Sit Less**: Physical activity, particularly aerobic exercises, can help lower ApoB levels by increasing the size of the particles, making them less atherogenic. It’s not just about hitting the gym; regular walking, cycling, or swimming can contribute significantly. 5. **Mind the Gut**: A healthy gut microbiome plays a crucial role in lipid metabolism. Consuming probiotics and prebiotics can improve gut health, which in turn, can lead to a favorable reduction in ApoB levels. Shifting the lens to ApoB gives us a clearer picture of our heart health and offers actionable insight into managing risks.  Let's start a conversation: What’s one change you’re willing to make today to improve your heart health? Engage below with your thoughts and strategies!

Endothelial dysfunction is the first sign of atherosclerosis and has been associated with coronary plaque progression, unstable plaque, and increased risk of major adverse cardiovascular and vascular events, including heart attacks, strokes, congestive heart failure, and Afib progression.⁠ ⁠ We must address this underlying root cause of heart disease by implementing science based nutrition that addresses and optimizes blood vessel function.⁠ ⁠ What is endothelial dysfunction? To put it simply, endothelial dysfunction is when your blood vessels are in a more narrowed and constricted state than they are supposed to be which leads to aggravation in the blood vessels and impairment in optimal cardiovascular function.⁠ ⁠ ❤️ In my 6 week heart optimization group program, we spend a whole week discussing how to address endothelial dysfunction through science based nutrition - it isn’t so simple to tell you to just eat one food or avoid another, it is understanding how your blood vessels work to do it’s job in the body and understanding the pairing of which foods (due to their specific nutrient content) enhance the pathways that make blood vessels more open, dilated, and protected to optimize its function.⁠ ⁠ 👉🏼 To join my next cohort, enroll here: https://lnkd.in/ecCQWHrQ ⁠ ⭐️Starting on Friday, February 9th at 12pm EST, this six-week heart optimization group program offers live lectures (which are also recorded) delving into the fundamental causes of heart disease, including inflammation, endothelial dysfunction, insulin resistance, and oxidative stress. Participants will learn how to apply science-based nutrition to enhance their cardiometabolic labs and effectively address these issues. The program also provides six weeks of access to me for inquiries, real-time feedback, and support to help individuals optimize their heart health journey.⁠ ⁠ 👋🏼 If you have any questions about the program, feel free to message me!⁠ ⁠ Study reference: https://lnkd.in/eyZE9RxE #bloodpressure #bloodpressurecontrol #bloodpressuremonitor #bloodpressureproblems #bloodpressurecheck #bloodpressurehealth #bloodpressureculf #bloodpressuretest #lowerbloodpressure #lowerbloodpressurefoods #lowerbloodpressurenaturally #hypertensiontreamtent #hypertensiondiet #hypertensionmanagement #hypertensiontips #hypertensionsupport #hypertensionawareness #hypertension #hypertensionprevention #strokeprevention #transieentischemicattack #ministroke #heartattacksurvivor #heartattackprevention #hearthealthyfood #hearthealthyfoods #heartdisease #heartdiseaseawareness #preventandreverseheartdisease #heartdiseaseprevention

Heart disease is the leading cause of death in the US— And although genetics may play a role, lifestyle factors are a major contributor the the development of heart diseases. The key is being proactive, and regularly monitoring your heart health status. Paying attention to blood biomarkers including triglycerides, LDL and HDL cholesterol, total cholesterol, and ApoB is critical. When you test with InsideTracker, you get a personalized analysis of all these biomarkers, which contribute to your heart health score. You'll also get custom science-backed recommendations for nutrition, exercise, supplements, and lifestyle aimed at improving the areas you need to work on. Don't play guessing games when it comes to your heart health. Check out our new article for more tips to optimize your heart health: https://hubs.li/Q02kwhZq0