Newsletters: January-February-March 2010
Recipe for a Healthy Heart
By Sandy Beck
A few years ago, at a family party, I noticed Dad had begun slurring his words, and he looked drunk. I poked my sister and snickered that I couldn’t believe he was intoxicated after just a few sips of wine. But when one side of his mouth dropped, we quickly realized what was really happening. We ushered him to a car and headed straight for the emergency room. He was having a stroke.
According to the National Institutes of Health (NIH), in the United States cardiovascular or heart disease is the number one killer of both women and men. Each year, 500,000 Americans die of heart disease. The majority of people who die suddenly of heart disease have no previous symptoms.
What Is Heart Disease?
Heart disease occurs when the arteries that supply blood to the heart muscle become hardened and narrowed due to a buildup of plaque on their inner walls. Plaque is the accumulation of fat, cholesterol and other substances. As plaque continues to build up in the arteries, blood flow to the heart is reduced.
A heart attack happens when an artery becomes totally blocked with plaque. Other cardiovascular diseases include high blood pressure and stroke. Dad’s stroke or “brain attack” was caused by a blocked artery cutting off blood flow and oxygen to the brain. Approximately 795,000 strokes will occur this year.
The good news is that simple lifestyle changes can not only reduce the risks of heart attack, stroke and high blood pressure, but also reverse them. These include eating a healthy diet, getting regular physical exercise, maintaining a healthy weight, and avoiding first- and second-hand smoke.
The Cholesterol Story
There are two types of cholesterol: LDL (“lousy cholesterol”), which carries most of the cholesterol in the blood, and HDL (“happy cholesterol”), which helps remove cholesterol from the body.
Trans fats, or trans fatty acids, raise LDL cholesterol. They are formed when vegetable oil is hardened to become margarine or shortening in a process called hydrogenation. Choose a diet that is low in saturated fat and trans fat. Read labels. Do not buy products that list “hydrogenated oil” or “partially hydrogenated oil” as an ingredient. Monounsaturated fats such as canola oil, avocado oil and olive oil can increase HDL cholesterol levels without increasing the total cholesterol.
The Omega Scoop
A proper balance of Omega-3, -6, and -9 fatty acids (EFAs) is necessary for maintaining overall heart health. Omega-3 and -9 essential fatty acids help reduce the amount of triglycerides (another fatty substance) in your blood, as well as lower LDL and increase HDL.
Dr. John Ness, a local family physician, offers this advice: “Foods that are particularly rich in these oils are sardines, salmon, cod, herring and other fatty fish. Having a complexity of [Omega fatty acids] as vegetable sources—flaxseeds, canola and soybean oils, and walnuts—closely approximates fish oil. Udo’s Choice Oil Blend—available in both capsules and as a liquid—is an excellent mix of these fatty acids from vegetable sources.”
More Heart-healthy Tips
- Egg whites contain no fat or cholesterol. In most recipes, you can substitute two egg whites for one whole egg. Look for Organic Valley® Organic Egg Whites in the refrigerated section at New Leaf Market.
- Pour extra-virgin olive oil into a small glass bowl, stir in herbs like tarragon, cover and refrigerate. Spread congealed olive oil on bread instead of butter or margarine.
- Grapeseed oil, which has half the saturated fat of olive oil and can be heated to higher temperatures without burning, also raises HDL, reduces LDL and contains those good fatty acids. Substitute (very delicious) Follow Your Heart® Grapeseed Oil Vegenaise for mayonnaise.
- After making soups, cool them in the refrigerator and skim the fat from the top.
- Calcium, potassium and magnesium are minerals that may help prevent and control high blood pressure.
- According to the NIH, including plenty of folic acid and vitamins B6 and B12 is also important for a heart-healthy diet.
- At this year’s American Heart Association Conference, researchers reported that patients with low levels of vitamin D levels in their blood are 78 percent more likely to have a stroke and 45 percent more likely to develop coronary artery disease than those with normal levels. Many doctors now recommend daily supplements of 1,000 I.U. of vitamin D per day.
- One glass of wine or beer each day may help protect against heart disease by raising levels of HDL. Red wine, rich in antioxidants, provides an added benefit.
- As little as 30 minutes of physical activity every day helps to protect heart health. The latest research suggests jumping and brisk walking are also the best activities for maintaining bone density.
Today, Dad is a vibrant and healthy 89 years young thanks to a radical change in his diet, daily exercise and, probably just as important, a very positive outlook on life. It’s never too late to start protecting your heart.
