Support Heart Health: Body Cleanse & Lifestyle

Heart health isn’t just about cholesterol or blood pressure — it’s about understanding what’s happening beneath the surface. In this article, we’ll look at how inflammation silently drives cardiovascular disease and what you can do to reverse it from the inside out.

The Link between Inflammation & Cardiovascular Health

Inflammation is the key driver in cardiovascular diseases (CVDs), which includes heart disease, stroke and atherosclerosis (narrowing of the arteries).  While high cholesterol, high blood pressure and plaque buildup are commonly highlighted as causes of heart disease, it’s crucial to ask: What makes the body deposit cholesterol on the inside of the arteries?  What causes the build-up of arterial plaque in the first place?

The answer on the whole, is inflammation.  Chronic inflammation damages the arterial walls, prompting the body to respond by depositing cholesterol and other materials to repair the damage.  Plaque accumulation in the arteries is a reparative process.  Over time, the buildup of plaque causes a narrowing of the arteries and increases the risk of heart attacks and stroke.

To support cardiovascular health and reduce the risk of heart attack and stroke, inflammation must be addressed at its root.  In this article we’ll explore the underlying causes of inflammation and the significant role that body cleansing and detoxification, water fasting and lifestyle changes play in shifting the body from a pro-inflammatory state to an anti-inflammatory state.

Inflammation: The Root Cause of Heart Attacks & Stroke

In a moment, we’ll break down the steps involved in plaque deposition – why it happens and how it unfolds.  But before diving into the process, it’s crucial to understand that cholesterol isn’t the villain it’s often made out to be – in fact, it’s essential for your body’s health. Here are a few key reasons why your body depends on it:

• Cholesterol is a vital component of every single cell in your body. It plays a crucial role in maintaining the structure and fluidity of cell membranes, enabling proper cellular function.
• The brain relies heavily on cholesterol for its function and health. About 25% of the body’s cholesterol is concentrated in the brain, where it supports the formation of cell membranes, myelin sheaths and efficient nerve signal transmission.
• Cholesterol is indispensable for vision and eye health. The retina contains a high concentration of cholesterol, which is essential for maintaining its structural integrity and optimal function.

When plaque accumulates in the arteries, it’s the body’s attempt to heal damage caused by inflammation – primarily from prolonged stress, smoking, poor diet or alcohol.  Contrary to popular belief, this isn’t caused by eating cholesterol-rich foods.  In fact, studies from reputable sources, like the American Heart Association support this:

1. Damage to the arteries:

• The inner lining of the arteries (the endothelium) becomes damaged due to chronic inflammation.  This inflammation can be caused by factors like stress, high blood pressure, smoking, alcohol, diet (high in sugars and processed foods) and elevated blood glucose.

2. LDL Cholesterol Is Sent to Repair Damage:

• In response to the inflammation and damage to the arterial walls, the body sends LDL cholesterol to the damaged site as part of the repair process.  LDL acts like a “patch” to cover and stabilise the inflamed or injured areas of the artery.

3. LDL cholesterol penetrates the artery walls and oxidizes:

• Over time if the inflammation persists, the inner walls of the arteries (the endothelium) become permeable.  Gradually, the LDL cholesterol penetrates the arterial walls and oxidises (turns rancid).  Oxidized LDL is harmful because it creates more inflammation. 

4. Oxidized LDL causes further inflammation:

• When cells of the inner wall of arteries (endothelial cells) are damaged by factors like oxidized LDL they release of pro-inflammatory cytokines as a direct response.
• These cytokines act as chemical messengers that amplify inflammation and attract immune cells to the damaged area, making the problem worse.

5. The Immune System makes the Problem Worse:

• The immune system responds by sending macrophages, immune cells that basically “eat” foreign substances through a process called phagocytosis, to the site to clean up the oxidized LDL. 
• Macrophages engulf the oxidized LDL however gradually the macrophages become overloaded with oxidized LDL particles and they begin to accumulate fat droplets inside their bodies.

6. Macrophages become foam cells:

• As macrophages engulf oxidized LDL, they accumulate fat droplets, transforming into foam cells, so named because of their “foamy” appearance under a microscope.
• Foam cells release pro-inflammatory signals, attracting more immune cells to the site. This amplifies the inflammatory response and accelerates plaque build-up.
• This creates a vicious cycle: inflammation leads to further LDL deposition and endothelial damage, triggering more macrophages to the site. These macrophages become overloaded, perpetuating the process and worsening the overall damage.

7. A Fibrous Plaque Grows

• To contain the growing plaque and protect the artery from further damage, the body tries to stabilise the plaque by forming a fibrous cap over it.  The fibrous cap acts as a barrier between the fatty, inflammatory core and the bloodstream, attempting to prevent the plaque from rupturing.
• If the fibrous cap is thick and stable, it can help contain the plaque and prevent complications for a while.  However, if the cap is thin and weak, the plaque becomes unstable.  This is known as a vulnerable plaque.

8. Risk of Plaque Rupture:

• When the fibrous cap is thin or weakened by ongoing inflammation, it can rupture.  If it ruptures, the contents of the plaque (including foam cells and cholesterol) spill into the bloodstream.

9. Blood Clot Formation:

• The body responds to the rupture by trying to seal the damaged area with a blood clot.  However, this clot can partially or completely block the artery, restricting blood flow.

10. When Blood Flow Stops: Heart Attack or Stroke

• If a blood clot forms in a coronary artery, it can block or significantly reduce blood flow to part of the heart.  This lack of oxygen-rich blood causes heart muscle tissue to die, leading to a heart attack.
• If a clot blocks blood flow to the brain, it deprives brain cells of oxygen and nutrients.  This leads to a stroke, which results in the death of brain cells.

What Are the Primary Causes of Inflammation?

In this section, we’ll break down the primary causes of inflammation and explain how they contribute to chronic inflammatory processes.  These include:

• Dietary habits
• Prolonged stress cycles
• Alcohol consumption
• Miscellaneous factors

By understanding these key drivers, you’ll be better equipped to make informed lifestyle changes that reduce inflammation and support overall health.

1. Dietary Habits cause Inflammation

A diet high in refined sugars, processed foods and trans fats, combined with a low intake of anti inflammatory foods like omega-3s, fruits and vegetables, significantly contributes to chronic inflammation.

A diet that’s acidic causes inflammation.  Foods like red meat, pork, sweets and chocolate are considered acid-forming because of the acidic residues left behind after they’re metabolised into their constituent parts (amino acids, fatty acids, simple sugars, vitamins and minerals).  These acid-forming foods leave behind residues that influence the body’s pH balance and inflammatory response.  Acids produced by these foods include:

• Sulfuric Acid
• Lactic Acid
• Uric Acid
• Phosphoric Acid

Prolonged exposure to these acids lowers the body’s pH, creating an acidic internal environment which contributes to systemic inflammation.  To neutralise this acidity, the body draws on minerals such as calcium – often pulled from bones – to restore balance.  

Over time, a diet high in acid-forming foods can elevate inflammatory markers (such as C-Reactive Protein) and be the cause of chronic inflammation and conditions like cardiovascular disease, arthritis and insulin resistance.  Examples of the most commonly consumed acidic foods include:

• Refined Sugars: Found in soda, candy, baked goods and sweetened beverages.  Excessive sugar consumption triggers the release of pro-inflammatory cytokines and contributes to insulin resistance.
• Processed Foods: Highly processed foods like packaged snacks, frozen meals and fast food often contain unhealthy fats, additives and preservatives, which promote inflammation.
• Trans Fats: Found in fried foods, baked goods, margarine and processed snack foods.  Trans fats are directly linked to increased inflammation and contribute to heart disease.
• Refined Carbohydrates: White bread, pasta, pastries and other refined grain products can spike blood sugar levels and promote inflammation.
• Red Meat and Processed Meat: Frequent consumption of red meat (beef, pork) and processed meats (bacon, sausages, hot dogs) can increase inflammatory markers due to high levels of saturated fat and certain chemicals used in processing.
• Fried Foods: Foods fried in unhealthy oils (especially vegetable oils like soybean or corn oil) contain trans fats and harmful by-products that elevate inflammation.
• Artificial Sweeteners: Found in diet sodas and low-calorie snacks, artificial sweeteners may contribute to gut inflammation and insulin resistance.

To help you take control of your inflammation levels, we’ve developed the Nature Heal Lifestyle Guide.  This comprehensive resource provides everything you need to know about creating an anti-inflammatory lifestyle, including:

• A step-by-step guide to creating the ideal anti inflammatory diet, including foods to prioritise and avoid for optimal pH levels.
• Holistic practices like meditation, yoga, body cleansing and restorative sleep routines to enhance wellbeing and vitality.
• Detailed lifestyle adjustments to reduce inflammation and promote long-term health.

CTA: Take charge of your health and embark on a transformative journey with the Nature Heal Lifestyle Guide – your health and wellbeing coach for a healthy, vibrant life.

2. Prolonged Stress: A Silent Killer

Stress hormones, cortisol and adrenaline, designed to help us cope with immediate danger via the fight or flight mechanism, wreak havoc on the body when constantly elevated.  These hormones gradually cause widespread damage to blood vessels and increase inflammation throughout the body:

• Cortisol, when consistently elevated due to chronic stress, raises blood pressure by constricting blood vessels and increasing sodium retention in the kidneys.  Sodium causes the body to retain water, which increases blood volume.  This higher volume of fluid in the bloodstream also raises blood pressure by putting more strain on the blood vessels. 

Prolonged cortisol exposure weakens the immune system and promotes the release of pro-inflammatory cytokines, contributing to chronic inflammation and arterial damage.

• Adrenaline compounds the issue byspeeding up the heart rate and constricting blood vessels, which also raises blood pressure.  Over time, this increased pressure weakens the arterial walls, making them more prone to injury and inflammation.
• Stress encourages unhealthy lifestyle habits like poor eating, lack of exercise and increased alcohol consumption, all of which further exacerbate inflammation and contribute to atherosclerosis.

3. The Inflammatory Role of Alcohol

Alcohol disrupts the immune system, triggering the release of pro-inflammatory cytokines that initiate inflammation.  These cytokines attract additional immune cells to the site, creating a vicious cycle that perpetuates inflammation and exacerbates damage over time.  While drinking water may help prevent dehydration, it does not mitigate the inflammatory response or the damage alcohol causes to the body’s systems.

Alcohol overburdens the liver and disrupts gut health, both of which are crucial for maintaining a balanced immune response and preventing chronic inflammation.  We’ve written a detailed article on the inflammatory effects of alcohol, which describes how alcohol impacts the gut microbiome, disrupts immune function and accelerates aging by promoting lines and wrinkles around the eyes and mouth.

Miscellaneous other factors that cause inflammation

• Smoking: This triggers inflammation in the lungs and blood vessels.  It damages arterial walls, increases oxidative stress and promotes the buildup of plaque, significantly raising the risk of cardiovascular diseases.
• Environmental Toxins: Exposure to pollution, chemicals and certain medications can increase oxidative stress and inflammation.
• Infections: Chronic or unresolved infections can keep the immune system in a constant state of activation, contributing to inflammation.
• Lack of Exercise: Sedentary lifestyles can contribute to inflammation, while regular physical activity helps reduce inflammatory markers.
• Obesity: Fat tissue, especially around the abdomen, is metabolically active and releases inflammatory cytokines.

Lifestyle Choices to Reduce Inflammation Naturally

In this section, we’ll explore how alkalising foods, omega-3 fatty acids and body cleansing practices can help lower inflammation and promote long-term health by targeting inflammation at its root.

Alkalising: Detox Drinks to Reduce Inflammation

Alkalising foods play a crucial role in reducing inflammation by neutralising excess acidity in the body.  Alkaline foods like leafy greens, and super foods like spirulina and chlorella help restore balance by neutralising acids, thus reducing the strain on the body’s buffering systems: kidneys, bones and lungs:   

• Leafy Greens: Spinach, kale and Swiss chard are high in minerals that support alkalinity and help reduce oxidative stress.
• Spirulina and Chlorella: These chlorophyll-rich superfoods are packed with essential minerals like magnesium and potassium, which help alkalise the body.  Spirulina and chlorella both act as powerful antioxidants, neutralising free radicals and reducing oxidative stress.  They also support detoxification by aiding in the removal of heavy metals and toxins, while promoting arterial health through their anti-inflammatory and nutrient-rich properties.
• These detox drinks both support improved blood flow, reduce red blood cell stickiness and lower oxidative stress – crucial for managing high blood pressure and supporting cardiovascular health.
• Vegetable Juices: Freshly squeezed juices made from celery, cucumber and wheatgrass promote alkalinity and hydration while reducing inflammation.
• Citrus Fruits: Despite their acidic taste, citrus fruits like lemons and limes have an alkalising effect once metabolised, contributing to a balanced pH.  

A popular anti-inflammatory drink made with turmeric, ginger, cinnamon, a pinch of black pepper and a moderate table spoon of manuka honey, in a base of oat milk, provides powerful anti-inflammatory benefits:

• The curcumin in turmeric becomes 20 times more bioavailable with the addition of piperine from black pepper, enhancing its anti-inflammatory properties.
• Ginger adds digestive and anti-inflammatory support, while cinnamon contributes a rich source of antioxidants.

If you need more inspiration we’ve written a comprehensive article on juicing recipes for specific health goals like liver detox, emotional wellbeing, a glowing skin complexion and lots more! 

Omega-3 Fatty Acids & Anti-Inflammatory Vitamins and Minerals

Omega 3 fatty acids, found in flaxseed, fish oil and walnuts, are essential for reducing inflammation at the cellular level.  Omega 3 inhibits the production of pro-inflammatory molecules like cytokines and eicosanoids, supporting overall immune health and cardiovascular function.  We’ve written an in-depth article discussing the powerful anti-inflammatory effects of omega-3s, and their healing properties.

As well as omega-3, vitamins and minerals such as Vitamin C (which reduces oxidative stress), Vitamin D (which modulates immune responses) and magnesium (which supports gut health and reduces inflammation) are critical components of a well-rounded anti-inflammatory diet.

Body Cleanse Detox

Body cleansing, also known as a body detox, starts with a bowel cleanse to reduce inflammation by restoring gut health by boosting the production of powerful anti-inflammatory Short Chain Fatty Acids (SCFAs) such as butyrate, acetate and propionate.

• These compounds strengthen the gut barrier and prevent harmful substances from entering the bloodstream.  
• Water fasting enhances this process further by activating autophagy, which lowers inflammation and rejuvenates the body at its core. 

Take your health into your hands and explore Nature Heal’s range of body cleansing and detoxification plans and start your journey to a healthier body now!

Lower Inflammation: Body Cleansing and Detoxification

A body cleanse is a powerful strategy for reducing inflammation and supporting cardiovascular health by prioritising gut health and enhancing the body’s natural detoxification processes.  As highlighted earlier, this process begins with a gut cleanse and is followed by a liver detox.

Once these foundational phases are complete, water fasting allows the body to focus deeply on cellular repair and rejuvenation.  Incorporating these cleansing practices restores gut balance, reduces systemic inflammation and promotes cardiovascular health.

What is Autophagy: The Magic of Water Fasting

Once the colon cleanse and liver detox are complete, the body is primed for the transformative benefits of autophagy.  Water fasting is one of the most effective methods to activate autophagy – a cellular process where damaged cells are broken down and recycled.  Autophagy plays a critical role in reducing inflammation, promoting tissue repair and supporting vascular health by addressing the root causes of arterial damage.

It’s essential to note that achieving a completely plaque-free arterial system typically requires multiple extended water fasts, intermittent fasting periods and consistent lifestyle changes.  While results vary by individual, prolonged and repeated fasting supports long-term improvements across the body, including the vascular system.

By improving blood flow, reducing blood pressure and lowering inflammation, body cleansing and water fasting provide a comprehensive approach for managing conditions like hypertension and atherosclerosis.  Paired with a nutrient-rich, anti inflammatory diet, these practices create a holistic strategy for supporting cardiovascular health and reducing the risk of heart disease.

Juice Fast vs. Water Fast

Both juice and water fasting promote detoxification, but they serve distinct roles.  A juice detox supplies the body with antioxidants and nutrients, supporting gentle detoxification and sustained energy.  A 3 day juice cleanse is a great way to elevate nutrient through detox drinks, making it ideal for cleansing.

Water fasting, however, triggers autophagy – a deep cellular repair process that juice fasting alone doesn’t activate.  Through autophagy, water fasting enables deeper detoxification, helping to gradually reduce arterial plaque and cellular damage.  

As states: while significant benefits are possible, achieving full arterial health requires multiple water fasts, intermittent fasting, and lifestyle changes over time.

Full Body Cleanse: Detox at Home

At Nature Heal, we offer a comprehensive range of body cleansing and detoxification packages designed to reduce inflammation and improve gut health, which in turn supports overall health, including cardiovascular function.  Our programs range from shorter 4-day resets to transformative 55-day plans. Through each detox plan, participants are educated about the cleansing process, making it an empowering and educational journey.

Here’s what’s included in each package:

• A detailed PDF plan outlining every step of the process.
• A step-by-step video presentation to guide you.
• Anytime email support to assist you throughout your journey.
• 48-Hour Money Back Guarantee for your peace of mind.

CTA: Explore Nature Heal’s range of detox plans and let Nature be Your Healer!

FAQs: Inflammation, Body Cleanse & Heart Health

What is the role of inflammation in cardiovascular disease?

Inflammation is a key driver in cardiovascular diseases (CVDs).  When chronic inflammation occurs, it damages the inner lining of the arteries, leading to the accumulation of plaque.  This plaque, made up of cholesterol, fats and other substances, narrows the arteries and restricts blood flow.  Over time, this can lead to heart attacks, strokes and other cardiovascular issues.

What foods are best for reducing inflammation in the arteries?

An anti inflammatory diet can support arterial health and should include the following foods:

• Omega-3-rich foods like fatty fish (salmon, mackerel), flaxseeds, and walnuts.
• Leafy greens like spinach and kale.
• Berries, such as blueberries and strawberries, high in antioxidants.
• Nuts like almonds and walnuts, which are rich in healthy fats.
• Spices like turmeric and ginger, known for their anti-inflammatory properties.

What’s the difference between HDL and LDL cholesterol?

While HDL (high-density lipoprotein) is commonly referred to as “good” cholesterol and LDL (low-density lipoprotein) as “bad” cholesterol, this oversimplification doesn’t tell the full story.  In reality, both HDL and LDL serve essential roles in the body:

• HDL helps remove excess cholesterol from the bloodstream, transporting it back to the liver for disposal or recycling.  
• LDL, on the other hand, carries cholesterol to cells where it’s used for crucial functions like building cell membranes and producing hormones.  

How does a body cleanse detox help improve cardiovascular health?

A body cleanse detox reduces systemic inflammation by improving gut health.  By restoring balance in the gut microbiome a body cleanse promotes the production of beneficial short chain fatty acids – like butyrate, acetate and propionate – that help reduce inflammation.  Water fasting in particular, activates autophagy, a process that clears damaged cells, lowers oxidative stress and supports vascular health by reducing arterial inflammation.

How to detox your body?

Detoxing starts with a focus on gut health to reset the digestive system and eliminate accumulated waste.  Next comes a liver detox to enable deeper cleansing and purification.  The process concludes with either a juice cleanse or water fast, designed to activate the body’s natural healing processes. This structured approach promotes internal balance, reduces inflammation, and supports overall health and wellbeing.

How do you detox your liver?

An effective method to detox the liver includes three key ingredients: fresh lemon juice, olive oil and garlic.  These ingredients work together to stimulate the liver’s natural detoxification processes thereby supporting the elimination of toxins from the body:

• Lemon Juice: Rich in vitamin C and antioxidants, lemon juice helps neutralise toxins and supports the liver in producing bile, which aids in digestion and the breakdown of fats.
• Olive Oil: Acts as a healthy fat source that encourages bile production, helping to flush toxins from the liver.
• Garlic: Known for its sulphur-containing compounds, garlic activates liver enzymes that assist in the detoxification of harmful substances.

What is Autophagy?

Autophagy, most powerfully stimulated by water fasting, plays a critical role in reducing inflammation, promoting tissue repair and supporting vascular health by addressing the root causes of arterial damage.  By clearing out harmful cellular debris and reducing oxidative stress, autophagy helps lower the risk of conditions like atherosclerosis and high blood pressure.  

Disclaimer: This content is for informational and educational purposes only and is not intended to diagnose, treat or cure any disease. It is not a substitute for professional medical advice. Please consult a qualified healthcare professional before making significant changes to your health regimen.