Bodies By M.E.

During the month of February I have placed an emphasis on matters of the heart, specifically, coronary artery disease and high blood pressure. The message I would like you to take is, to be truly committed to your health it does require discipline and honesty on a daily basis. It also requires time and in some instances money. A healthy lifestyle should not become a chore; it should be fun and invigorating. When you feel good, knowing you are living a life that not only best serves you, but also those closest to you; better relationships are created as well as a higher quality of life. Included in my writing there has been nutrition and exercise advice, however I hope I have inspired you to start heart healthy living today.

A research study called Dietary Approaches to Stop Hypertension (DASH) has shown that you can reduce your blood pressure by adhering to a diet of fresh fruits and vegetables, low fat protein choices and whole grains. This style of eating can reduce your blood pressure up to 14 millimeters of mercury. I find that keeping a food diary can help you to assess your eating habits and patterns. A diary can be for a short period of time such as three days and still reveal the truth about your eating patterns and food choices. . It does require honesty and consistency on your part.

Boosting potassium may help control blood pressure. Potassium can reduce some of the adverse side effects sodium has on blood pressure, reduce the risk of kidney stones and bone loss. The best source of potassium is fresh fruits and vegetables. Keep in mind to much potassium can be toxic and it is best to discuss your correct level of potassium with your doctor.

Watch the sodium. By reading the food labels when you food shop. Consuming more sodium than you need may cause a spike in your blood pressure. As a adjunct to your daily food diary calculate your sodium consumption. If you are not hypertensive your range should be from 1,500and 2,400 milligrams of sodium a day. If you are hypertensive, aim for less than 1,500 daily.

How to cut back on salt

· Don’t add salt to your food. A teaspoon of salt has 2,300 mg of sodium. To add flavor without the sodium experiment with herbs and spices.

· Read food labels.

· Avoid processed food. Potato chips, frozen dinners, cured meats such as bacon and luncheon meats are all high in sodium.

· Fruits, vegetables, and unprocessed grains contain little sodium.

· Check your water softener. Water softeners can be a hidden source of sodium in your water.

The current research base is not strong enough to make a definitive conclusion; studies to date suggest that moderate intensity exercise may be most effective in lowering blood pressure. The current recommendations for individuals who are hypertensive are low to moderate. Regular physical activity has been shown to reduce the risk of developing hypertension by 19 to 30 percent.. A low level of cardio-respiratory fitness has been linked to developing hypertension by 50 percent.

Individuals starting an exercise program should always seek out the advice of their medical doctor and obtain a medical clearance. I have found that consistency is vital, for the long term. Be patient with yourself and start slowly. As you notice that your conditioning is improving slowly increase your intensity and duration. During this phase of development it is important to anticipate any barriers you may encounter and adjust appropriately.

Endurance activities, such as walking, swimming, cycling and low-impact aerobics should be the core of your exercise program. Isometric exercises can cause extreme fluctuations in blood pressure and should be avoided. As conditioning improves a low resistance high repetition weight training program can be incorporated. During weight training avoid breath holding as it can cause blood pressure fluctuations.

Hypertensive individuals should exercise five to six times a week, however improvement can be made with three sessions a week. Total exercise time should be thirty to sixty minutes depending on fitness level. People with lower levels of fitness should start with less duration and slowly increase duration five minutes every two weeks.

A healthy lifestyle is critical in controlling high blood pressure. When high blood pressure is controlled through a healthy lifestyle, you may avoid, delay, or reduce your medication requirements. Blood pressure increases as weight increases; losing 10lb can reduce your blood pressure by several points.

Lifestyle changes:

• Check your weight: Calculate your body mass index (BMI) and measure your waist circumference. A BMI of 25 to 29 you are overweight, greater than 30 you are obese.
• Measure your waist circumference.. Men are considered overweight if their waist circumference is greater than 40 inches. Women are overweight if their waist circumference is greater than 35 inches.
• Talk to your doctor. Find out a reasonable target weight.
• Examine eating behaviors. Take a good look and change self defeating behaviors, such as late night snacking.
• Avoid questionable products. Easy fixes promised by over the counter products are misleading and can actually harm you.

Millions of Americans now suffer from one or more types of cardiovascular disease, more than two-thirds of them under the age of sixty-five, according to 2006 statistics from the American Heart Association. High blood pressure affects more than 20 percent of Americans in their forties, 60 percent in their sixties, and 80 percent in their eighties.Aferican Americans are more likely to be affected. By definition blood pressure is the force created by the heart as it pushes blood into the arteries. With each heart beat a surge of pressure is created within the artery. This is called the systolic pressure. When your heart relaxes inbetween beats this is called the diastolic pressure. Your goal is to maintain a blood pressure of 120/80 or less. Blood pressure between 120/80 and 140/90 is considered pre-hypertension. This is your signal to start developing a heart healthy lifestyle, before you develop full blown hypertension. Blood pressure of 140/90 and above, you are in serious danger of developing CVD and other medical conditions. Monitor your blood pressure, your most critical vital sign. Keep in mind high blood pressure remains to be the leading cause of heart attack, stroke, heart failure, and impotence.

My advice, get your blood pressure checked. If you are not hypertensive, once a year at your annual check up should be fine. If you are check your bp frequently. These days blood pressure monitoring is available every where, even McDonalds, just hold the big mac and take the bp check..

Cholesterol is a waxy substance that is body produces, it acts to insulate our nerves, and helps form our cell membranes, and produces certain hormones. When we produce too much is when we run the risk of developing CVD. The liver produces cholesterol that we need to be healthy and we also consume it through our diet. Meat, dairy products and eggs all contain cholesterol. Fruits, vegetables, and whole grains do not and are much better choices for a heart healthy diet. Knowing you cholesterol goals can motivate you to practice a heart healthy lifestyle.

• Total cholesterol (TC) is the number we are most familiar with. TC is a combination of HDL, LDL and a fraction of your triglycerides. This number should be less than 200.

• HDL- greater than 50 for women and greater than 40 for men.. HDL is your good cholesterol; it protects your arteries against plaque buildup by carrying it away from the cells and back to your liver for disposal.
• LDL- less than a 100. For high risk people with a history of heart disease or diabetes 70 or less should be the goal. Too much LDL can cause plaque to build up on arterial walls and lead to blockages that can prevent the flow of blood to the heart muscle.
• Triglycerides (TG) are a form of fat that comes from our fat stores or from the foods we eat. Elevated levels com from consuming to much sugar, alcohol, and fat. Triglycerides should be less than 150.

Trans fat has been shown to have the other harmful effects:

• Increases triglcerides.Tricglycerides are another type of fat. High triglyceride levels may contribute to atherosclerosis or thickening of your artery walls.
• Lncreases Lp(a). Lp(a) is a type of LDL cholesterol found in your blood, depending upon your genetic makeup.At this time it is unclear how Lp(a) increases your risk of heart disease.
• Causes inflammation.Inflammation plays a key role in the formation of fatty blockages. Trans fat damages the cells lining the blood vessels leading to inflammation.

When it comes to fat, Trans fat is considered to be the most harmful because not only does it raise your LDL cholesterol it also lowers your HDL cholesterol. A high LDL cholesterol in combination with low HDL cholesterol increases the risk of developing heart disease.

Trans fat is a man made fat. It is developed by adding hydrogen to vegetable oil through a process called hydrogenation. Trans fat are more solid than oil, therefore they are less likely to spoil. Using trans fat in the manufacturing of food creates a longer shelf life.

Trans fat is found in commercial baked goods, such as crackers, cookies, and cakes, and many fried foods such as doughnuts and French fries. Shortenings and some margarine are also high in trans fat.

Since January of 2006, manufacturers in the United States have been required to list the trans fat content on nutrition labels. Knowing how to read a food label is critical. trans fat that amounts to less than 0.5 grams per serving can be listed as 0. If you tend to eat multiple servings of this food it is likely that you may exceed recommended limits. Look for words “partially hydrogenated” vegetable oil or shortening . Trans fat can occur naturally in some meat and dairy, it’s the processed food that seems to be most harmful.

A heart healthy diet was the focus of my last post. True, a heart healthy diet should not be difficult to practice as long as you keep it simple. Your food choices should always include fresh fruit, vegetables, whole grains, and lean sources of protein. Recently, there has been much interest in foods that play a role in preventing disease called functional food.

Here are some functional food choices that may help prevent heart disease:

• Oily fish, such as tuna, mackerel, and herring, which contain omega-3 fatty acids. Omega’s can reduce your chances of developing coronary artery disease according to the American college of cardiology.
• Soluble fiber, such as oat bran can lower your total cholesterol and LDL cholesterol.
• Blueberries, strawberries, and bananas can have a similar effect.
• Tomatoes, which contain lycopene, play a role in preventing heart disease.

My advice, keep it simple, if God doesn’t grow it don’t eat it.

There’s nothing special about a heart healthy diet. The goal is to eat a variety of fresh fruits and vegetables, whole grains, low-fat or non-fat dairy products, fish, legumes, and other lean sources of protein such as poultry with the skin removed. Limit saturated fat and trans fat. Maintaining a healthy diet is as important as exercise in preventing CVD. Together they are your first line of defense. No amount of exercise will negate a poor diet.

Planning is everything. Try to buy fresh fruit and vegetables, preferably organic. Plan your meals a week in advance, formulate your grocery list, shop and decide how you will cook and store your food. If you have the time do some of the weeks cooking in advance, do so. That way , you won’t have to resort to fast food when time is short and you and your family will have a heart healthy meal available.