Heart Disease Treatment News
Cooking up heart health requires no secret ingredients. It simply means making dishes that are lower in saturated fat, cholesterol, and total fat, and reduced in sodium. And, as an extra plus, these dishes have fewer calories than those higher in fat. It means enjoying Crispy Oven-Fried Chicken, Red Hot Fusilli, Stir-Fried Beef and Potatoes, Apricot-Orange Bread, Crunchy Pumpkin Pie, and a Summer Breezes Smoothie. Besides recipes, the collection also offers information on special topics, such as how diet affects key factors involved in heart health, how to use the Nutrition Facts Label, how to make healthier meals out of those old family favorites, why fiber matters, and how to reduce salt and sodium in dishes. Check the table of contents for a listing of these topics. To learn about heart health for women www.nhlbi.nih.gov health hearttruth
Overweight and obesity pose major health risks. First, they increase the risk of heart disease. Second, they make you more likely to develop other factors that also increase that risk. For instance, overweight and obesity increase your chance of developing high blood pressure and high blood cholesterol (see following sections), and diabetes all major risk factors for heart disease. If you are overweight, losing just 10 percent of your current weight helps to lower your risk of heart disease. If you can't lose extra weight just yet, then try not to gain more.
When it comes to heart health, size matters. It's very easy to eat with your eyes and misjudge what equals a portion. That makes it just as easy to pile on unwanted pounds. So be sure you eat a sensible portion size. The recipes in this collection are designed to give you a satisfying portion.
First, fiber can help reduce your risk of heart disease. Second, it's also good for the digestive tract and overall health. And, as a bonus, eating lots of fiber helps you feel full on fewer calories, which makes it ideal if you're trying to lose weight. There are two main types of fiber soluble (also called viscous ) and insoluble. While both have health benefits, only soluble fiber reduces the risk of heart disease. The difference between the types is how they go through the digestive track. Soluble fiber mixes with liquid and binds to fatty substances to help remove them from the body. Soluble fiber thus helps to lower cholesterol levels thereby reducing the risk of heart disease. Good sources of soluble fiber are whole oats, barley, fruits, vegetables, and legumes (which include beans, peas, and lentils).
There are different types of fat, and they have different effects on your risk of heart disease. Knowing which fat does what can help you choose healthier foods. There are types of unsaturated fat monounsaturated and polyunsaturated. When used instead of saturated fat, monounsaturated and polyunsaturated fats help lower blood cholesterol levels. Monounsaturated fat is found in greatest amounts in foods from plants, including olive, canola, sunflower, and peanut oils. Polyunsaturated fat is found in greatest amounts in foods from plants, including safflower, sunflower, corn, soybean, and cottonseed oils, and many kinds of nuts. A type of polyunsaturated fat is called omega-3 fatty acids, which are being studied to see if they help guard against heart disease. Good sources of omega-3 fatty acids are some fish, such as salmon, tuna, and mackerel.
Also called hypertension, this condition puts you at risk for heart disease and stroke. Diet plays a big role in your chance of developing high blood pressure. Following an eating plan low in saturated fat and cholesterol, and moderate in total fat is important for heart health generally and may help prevent or control high blood pressure. A key ingredient of this plan should be reducing your intake of salt (sodium chloride) and other forms of sodium.
Finally, local foods and traditional diets are not fads. They have evolved within the environment where they are found. Pacific islanders have maintained healthy lives in these places for thousands of years. However, contemporary lifestyles, with their new foods and work patterns have been accompanied by increases in diabetes, obesity, high blood pressure and or heart disease. There is a clear need to identify recipes and their nutrient analyses as a means to reverse this trend.
Today, nutrition research addresses not only the prevention of nutritional-deficiency diseases but also the role of nutrients in reducing the long-term risk for diseases such as heart disease and cancer. Taking into consideration the resulting expansion of scientific knowledge about the roles of nutrients in health since the first recommendations were established, the latest revision was begun in 1997. The new Dietary Reference Intakes (DRIs) include the Recommended Dietary Allowance, the Estimated Average Requirement, the Adequate Intake, and the Upper Limit.
The explosion of health information and nutrition education programs has led to good progress on several fronts. Deaths from heart disease have declined and, to a slight degree, so have deaths from some cancers. On average, the intake of total fat and saturated fat has decreased. Food labeling provides much more useful information now. Restaurants offer more low-fat and low-calorie options on their menus. Nutritionists are now assessing our progress in meeting the goals of Healthy People 2010. These efforts will include evaluating healthful behaviors in the areas of fitness and nutrition, ensuring a safe food supply, and reducing and preventing diseases such as osteoporosis, cancer, diabetes, heart disease, and stroke.
Atkins is the most successful weight lossand weight maintenanceprogram of the last quarter of the twentieth century The
The Atkins Nutritional Approach can positively impact the lives of people facing the risk factors associated with diabetes, heart disease, and hypertension. It can also alleviate gastrointestinal problems, and certain allergies, chronic pain and immune system weaknesses.
This landmark study investigated chronic degenerative disease, including a variety of cancers, cardiovascular diseases, and diabetes. It was found that degenerative diseases tended to cluster in the more urbanized, industrialized counties, while communicable diseases were primarily found in the more agricultural counties. The dietary and lifestyle factors chiefly associated with those counties where degenerative diseases were clustered included diets richer in animal products and higher in total fat. In fact, disease patterns suggested strongly that the intake of much larger quantities of animal-based foods was the major dietary factor responsible. Dr. Campbell wrote, at the conclusion of the study, We found a significant association between the consumption of even small amounts of animal-based foods and the increasing prevalence of heart disease, cancer, and similar diseases. The scientific evidence is compelling. The recommendations are clear replacing animal products with...
The Food Guide Pyramid was developed by the U.S. Department ofAgriculture. The pyramid incorporates many principles that emphasize a plant-based diet that is low in fat, high in fiber, and rich in important vitamins, minerals, and other nutrients. All of these factors contribute to optimal health and help you to control your weight and to reduce the risk of heart disease and some types of cancer. The arrangement of the food groups in a pyramid shape calls attention to the kinds of foods to eat more of and those to eat in moderation.
Blessed with three young children and a happy marriage, Tim started Atkins because he wanted to live to see those kids grow up. At 35 years old, Tim weighed 335 pounds-far too much even for a strongly built six-footer. His blood pressure was borderline high his triglycerides (a risk factor for heart disease) were through the roof.
Fiber-rich diets, which include ample amounts of whole-grain foods, legumes, and fresh vegetables and fruits, have been linked with a lower risk of several diseases. Nutrition scientists are just beginning to understand the role of dietary fiber in maintaining health. Fiber appears to sweep the digestive system free of unwanted substances that could promote cancer and to maintain regularity and prevent disorders of the digestive tract. Fiber also provides a sense of fullness that may help reduce overeating and unwanted weight gain. Diets that are rich in fiber and complex carbohydrates have been associated with lower serum cholesterol and a lower risk for high blood pressure, coronary artery disease, and some types of cancer. But does this mean that it's okay just to take a fiber pill No Rather, the studies that have shown the beneficial effects of a highfiber diet (containing 25 to 30 grams of fiber per day) have been those in which the dietary fiber is in the form of fruits,...
Research has repeatedly demonstrated that controlling carbohydrate intake results in improved blood cholesterol and triglyceride levels, moderation of blood-sugar levels and reduction of blood pressure. All these indicators result in reduced risk for cardiovascular disease. And, incidentally, in my forty years of practice, I've yet to see a single study that has shown that a high-protein diet causes kidney problems.
In the crucial sixty-year time span between 1910 and 1970, when coronary heart disease escalated from a yet-to-be-recognized problem to the killer of more than half the population, this is what happened to America's diet The intake of animal fat and butter actually dropped a little, while the intake of cholesterol was not changed. Meanwhile, the intake of refined carbohydrates (mainly sugar, corn syrup and white flour) escalated by sixty percent 68 (See the graphs).
Dietary fat is a source of energy, but high-fat diets, especially diets high in saturated fat, increase the risk of gaining excessive amounts of weight and of developing diabetes, coronary artery disease, high blood pressure, and several types of cancer. This increased risk is the reason that health experts encourage us to reduce our intake of total and saturated fats by
Every cell in our body needs oxygen to use the nutrients that food provides. However, when oxygen is used by cells, by-products called free radicals are formed. If allowed to accumulate, these free radicals can damage tissues, cells, and deoxyribonucleic acid (DNA, the genetic material of cells). The process of oxidative damage can be observed as the browning that occurs when sliced apples or potatoes are exposed to the air or the rancid flavor that butter and cooking oils develop when stored for long periods. Environmental pollutants such as cigarette smoke and ultraviolet light from the sun also contribute to the formation of free radicals in our bodies. Although not proved, studies suggest that excess free-radical production can increase the risk of cancer, heart disease, cataracts, and the other types of cell deterioration that are associated with aging.
Finally, all the one-pot recipes in this brochure lend themselves to healthy eating. A healthy meal supplies the energy to last you several hours, but not excess energy that turns to fat. It also supplies various nutrients that help your body fight off chronic diseases like cancer, heart disease and stroke.
May protect against coronary artery disease, abnormal blood clotting, cancer May protect against coronary artery disease, macular degeneration, and cancer May protect against colon cancer, coronary artery disease May protect against cancer, coronary artery disease, diabetes May help prevent coronary artery disease and breast cancer
There is a strong consensus today among scientists that a diet high in vegetables, fruits, whole grains and beans reduces the risk of cancer. They have concluded that if everyone ate such a diet, exercised regularly and maintained a healthy weight, there would be 30 to 40 percent fewer cases of cancer in the U.S. Furthermore, this predominantly plant-based diet also reduces risk of heart disease, stroke and adult-onset diabetes.
Stop eating when you feel just satisfied, not full or stuffed. S-L-O-W down your eating. Eating fast means that you eat more. When you eat fast, your brain does not have enough time to register that you have had enough to eat, and you can overeat. Overeating is one of the main reasons for overweight and overeating causes major digestive and elimination problems -heartburn, indigestion, diarrhea. The tremendous physical discomfort of overeating is just not worth it When you overeat at meals, your children also learn to overeat, and the enemy of diabetes and heart disease claims another generation.
Since fat is much more efficient-and has more capacity to store energy-than glucose, we can store a lot more fat in our bodies than glucose. That, my friends, results in obesity. And by the way, the main chemical constituent of all this fat (the fat you're reading this book to get rid of) is triglyceride, the very same triglyceride that, in your blood, can be a risk factor for heart disease and stroke.
Don't think the mainstream medical profession hasn't noticed the correlation between insulin resistance and disease. In the past fifteen years-and this is a trend that only keeps building-medical journals have published studies of the powerful association between obesity-usually accompanied by hyperinsulinism-and the probability of heart disease or stroke. All around the world the studies pour in. For example, using data from several epidemiological studies, Dr. B. Balkau found links between high glucose levels and mortality in thousands of men whose medical histories had been followed for two decades. Uniformly, high blood-glucose levels and insulin resistance signified markedly higher risk of death from cardiovascular causes. American research points in the same direction. The Bogalusa Heart Study followed four thousand children and young adults. Even in childhood, a high insulin level corresponded to higher triglyceride levels and higher VLDL cholesterol-a particularly damaging...
So what do all these vitamins and minerals mean to you Well, getting these from your fruits and veggies means being able to avoid poorly designed multivitamin and multi-mineral supplements containing low quality vitamins and minerals. It means increasing your ability to stave off cancer. It means increasing your ability to stave off heart disease. It means having a strong antioxidant reserve (spinach ranks high on the oxygen radical absorbance capacity score). To add further support to this argument, it's interesting to note that spinach extracts are being used by doctors and scientists as functional foods to provide chemo-and central nervous system protection as well as anticancer and anti-aging functions.
Most of these plans overlook the disease-fighting benefits of a diet rich in vegetables, fruits, whole grains and beans. That could raise your risk for chronic diseases like cancer and heart disease. Furthermore, plates that feature healthy portions of plant-based foods tend to be lower in calories and fat than plates recommended by many fad diets. And when it comes to weight management, it is total caloric intake that counts, not any kind of magic protein vs. carbohydrate formula.
Tasty and nutritious as they are, nuts and seeds should be a component of any healthy nutritional regimen. Numerous studies have shown that regular consumption of nuts and seeds minimizes your risks of coronary heart disease. A number of epidemiological studies (studies of populations over time) have shown that people who eat nuts regularly are less likely to have a heart attack than people who do not consume nuts and oil-containing seeds. t0 Moreover, the greater the frequency of consumption, the lower the incidence of heart attack. Lignans in seeds and nuts lower LDL (bad) cholesterol, as do the heart-protective vitamin E, betaine and arginine.
With the majority of income being spent on purchasing food, less money is available for Aborigines to spend on utilities, such as electricity, gas and water for cooking, and refrigeration for storage. Convenience foods that do not require much preparation are favored over healthier foods. As a result, Aboriginal children and adults have a higher rate of health-related problems than other Australians. Poorer diets lead to a higher rate of obesity, diabetes, and heart disease.
Your doctor will also check your blood pressure. High blood pressure-known as the silent killer -and being overweight often go together. Having high blood pressure (also called hypertension) puts you at clear risk for stroke and heart disease and may indicate elevated insulin levels. What happens to high blood pressure on Atkins It goes down. Nothing is more consistently or more rapidly observed than normalization of blood pressure.
Of course, some people have difficulties at the very start. At 39, Alan McCarthy was a successful insurance executive, married and with a child on the way. Two months before his son's birth, Alan's father died of a heart attack. A year later, Alan's total cholesterol level hit 264.
A medium-sized raw carrot is an excellent source of beta-carotene, which is converted into vitamin A. Carrots are a relatively good source of fiber. In addition to beta-carotene, carrots contain two other carotenoids alpha-carotene and lutein. The carotenoids, which are responsible for the bright-orange color of carrots, have antioxidant properties and may help prevent cancer and heart disease. Lutein also has been looked at for its role in protecting the eye from free-radical damage and maintaining vision. Cooking carrots makes them more digestible and appears to increase the amount of vitamin A available for use in the body. However, the vitamin A content of fresh or frozen carrots is twice that of canned versions.
Falafel is the hamburger of the Levant. Like our burgers, most falafel stands have turned something healthy into a handheld heart attack. Granted, falafel sandwiches typically have a lot more veggies and fiber than a burger. But the deep fried part of falafel is the real gut-buster. Our version avoids the deep fryer, and brings the goodness of chickpeas to your plate, while staying true to the spirit of Levantine flavor. Oh yeah, we added a whole heap-o protein.
I live in the Pacific Northwest, where salmon is plentiful, and I've learned to love the flavor of this magnificent fish. Besides tasting terrific in this simple recipe, salmon is a rich source of omega-3 fatty acids, which have been shown to reduce the risk of heart attack. I like salmon cooked this way both hot off the grill and cold the next day. Good to eat and good for you - you just may find yourself falling in love with it, too.
That's right, when used properly, fat intake can be a strong ally, rather than a deadly foe. Of course, it is true that certain fats probably do plug up our arteries, make us fatter, and accelerate our aging. But it's also true that many other dietary fats can offer protection against heart disease, free radical damage, and cancer can increase metabolic rate and fat burning can increase muscle mass and can increase the production of hormones like testosterone.
One more very important message Suppose that temptation takes the form of sugar-laden junk food that's in the house for the kids. You're not doing them any favors by allowing them to eat this food. In my opinion, the most dangerous food additive on the planet is sugar in all its forms. Proper nourishment is one of the lifetime gifts you can give your children, so perhaps you should rethink your position. Who more than little ones with virtually their whole lives ahead of them stand to be damaged by a substance that helps provoke diabetes, hypertension and heart disease Allowing kids to eat according to the pleasure principle and not according to the principle of health maintenance is probably not the kind of parenting you wish to do. So, make the resolution now Sugar is not going to enter my home Your whole family will benefit.
Use romaine or leaf lettuce. Use a low fat or non fat salad dressing. Add fresh or canned spinach into the salad to add more folic acid to the meal. Beans and dark green leafy vegetables are high in folic acid. Folic acid (or folate) is a B-vitamin which is vital for all women of child bearing age, pregnant women, and anyone at high risk for heart disease.
Vitanutrients can benefit even people at the peak of health who eat an excellent diet. (Unfortunately, no matter how well we eat, our depleted soil no longer provides all the nutrients fresh produce used to yield.) I would go so far as to say that vitanutrients could extend one's lifespan. I'll cite just one example to prove my point The antioxidant group of nutrients has consistently proven to protect the body from damage by free radicals-those destructive electrons that have been implicated in cancer and heart disease as well as in accelerating the natural aging process. Even a person who eats the best possible food is not living in a perfect environment. Moreover, air pollution, tobacco smoke and other environmental toxins assault our bodies daily. Consequently, a person can maintain good health longer by taking effective doses of such antioxidants as vitamins A, C and E, plus selenium, glutathione, CoQ10 and bioflavonoids.
Meanwhile, responding in part to the urgent message of Syndrome X, medical research has moved beyond the limited predictive power of total cholesterol as an indicator of who will or will not get a heart attack. Many scientists now regard high triglycerides, high LDL (bad cholesterol) and low HDL (good cholesterol) as far more potent indicators. A series of papers coming out of Germany in the early 1990s indicated that men who had the combination of high triglycerides and low HDL were six times more likely to have heart attacks than men with the opposite propensities. A 1997 study led by Michael Gaziano, MD, of Harvard Medical School carried this relationship even further.' He investigated the heretofore ignored ratio of triglycerides to HDL and found it significant at all levels. A high ratio means a big number when triglycerides are divided by HDL level. People whose ratio was in the upper twenty-five percent were sixteen times more likely to have coronary trouble than were those in...
My first forays into weight control began nearly forty years ago when I was a young cardiologist with a rapidly escalating weight problem and a strong desire to find a hungerfree way to deal with it. When I saw that my initial attempts worked, I was delighted. When I saw how much better I felt, I was happier still. But imagine my pleasure and astonishment when I began to comprehend the relationships between dietary carbohydrates and blood-sugar and insulin levels and the ability to eradicate the need for heart, high blood pressure and diabetes medications. In turn this led to my seeing how much healthier my patients were without the pharmaceuticals. This meant that I was working with a cutting-edge nutritional approach to helping overcome heart disease. This was unquestionably a defining moment in my life. What I now call the Atkins Nutritional Approach was born.
What I've said in previous chapters almost makes my general position on your heart health self-explanatory. The vast majority of you will find that on a controlled carbohydrate regimen your recognized risk factors for present and future heart problems will steadily improve and will remain good as long as you follow this nutritional approach. Your total cholesterol will probably go down-that's the most common result-but even if it doesn't or if it increases slightly, your ratio of HDL to LDL cholesterol is more likely to get better and your ratio of triglycerides to HDL is even more likely to do so. Those ratios are the real McCoy in terms of determining risk of a future coronary event. And if you were progressing toward diabetes-one of the great, grand gateways to heart disease-the improvements in your blood-sugar and insulin levels should astonish and delight your physician. Half of all Americans still die of some form of heart disease. 15 I hope you will take the malign potential of...
The most common health complications faced by overweight men and women are complications that arise from the risk factors associated with blood-sugar disturbances, such as hypoglycemia and diabetes, and cardiovascular disease. For these conditions I commonly prescribe the nutrients described below. Again, I remind you that these dosages represent what I often prescribe and might in fact prescribe for you if you suffer from one of these complications For coronary heart disease The abovementioned magnesium compounds, L-carnitine, vitamin E, CoQ10, bromelain, garlic, and chromium polynicotinate. Alternatively, I use formula CV-4 and Essential Oils Formula.
Here is a small sample of the research done over the last seven or eight years. In the mid-1990s, researchers began to compare the effects of high monounsaturated-fat diets with the effects of high-carbohydrate diets in diabetic patients. A study by Dr. Abhimanyu Garg at the University of Texas Southwestern Medical Center showed that compared with the high-fat diet, the high-carbohydrate diet increased risk factors for heart disease-in the form of triglyceride levels and VLDL (very-low density lipoprotein) cholesterol levels-by twenty-four and twenty-three percent respectively. The high-carb diet also increased glucose and insulin levels by ten and twelve percent. The numbers are less impressive than we usually see in our clinical practice because, in the high-fat diet studied, the level of carbohydrate consumed wasn't low enough to trigger lipolysis. question, for diabetes is a major risk factor for heart disease. Indeed, it's fair to say that if you have diabetes, you may also have...
Some benefits reported for the diets such diets may raise blood cholesterol and be a risk for heart disease. Some performance benefits for lactate and caffeine. No benefit demonstrated for others. Some may cause GI upset, allergic reactions, excitability, irritability, tremors, loss of concentration, nausea, and diarrhea.
Following this program can add needed vitamins and minerals to your daily food intake cut your risk of heart disease, cancer and digestive diseases help control cholesterol prevent constipation and can help manage your body weight and percent body fat. Additionally, many fruits and vegetables contain antioxidants (see Glossary) and other nutrients that can be beneficial to your health. Some ideas to incorporate more fruits and vegetables in your diet can be found in Appendix A.
Create a Life Plan Imagine that you area nutritionist working with a healthy adult who has a history of heart disease in his or her family. Create a life plan for the adult that includes nutritional advice for both adulthood and elder years. Organize and write the life plan so that your client can understand and use the plan. Create your plan in the form of a booklet for your client to read. Once you have written the life plan, give it to another student. Did the student find the information useful
Type II diabetes is caused by a genetic predisposition to the disease and or a diet filled with refined carbohydrates combined with an overall decrease in physical activity. Let me call your attention to one of the most important books ever written, Saccharine Disease The Master Disease of Our Time. By British Surgeon Captain T. L. Cleave, MD, the book examined nearly a dozen cultures in which diabetes (and coronary heart disease as well) simply never occurred until twenty years after the people in that culture began to consume significant amounts of refined carbohydrates (a further discussion of Cleave's findings appears in Chapter 27).
Although lipids serve as a concentrated form of energy, excess dietary lipid consumption is associated with chronic illnesses such as heart disease, cancer, and obesity. Generally foods containing less than ten per cent lipids are extruded because greater quantities of lipids reduce slip within the extruder barrel, making extrusion difficult, particularly for expanded products. Many extruded snack foods are fried after extrusion to remove moisture and modify texture and flavor. Response surface methodology was used to determine which extrusion parameters would limit oil absorption by a multigrain chip during frying (Osman et al., 2000). Oil content ranged from 20 to 35 as compared to a commercial product that has only 21 oil, suggesting that further improvements are necessary. Extrusion can be used to aid oil extraction since oil is freed during the cooking and shearing operations (Nelson et al., 1987).
If you are overweight and inactive, you increase your risk for diabetes and heart disease. Many North Coast Indian families are affected by either diabetes and or heart disease and these two diseases, along with alcohol and drug use are the enemies of the North Coast Indian people in the same way that European invaders were the enemy over 100 years ago. If you wish to improve your health, here are some basic tried and true things that you can do. Please note that these suggestions are not only for people who need to decrease weight, but will also help anyone who has diabetes, heart disease, most gastrointestinal problems, drug and or alcohol recovery. The suggestions are also helpful to reduce your risk for cancer. Please notice that there is really a best way to eat to keep yourself healthy, and you can find great variety in this way to eat.
Co-enzyme Q,0 (CoQ10), another vital nutrient necessary for fat to serve as fuel,8 may also require large doses, often in excess of 300 mg daily. Both CoQ,0 and carnitine are extremely valuable for other reasons, such as preserving heart health. You should read more about them and other nutrients in Dr. Atkins' Vita-Nutrient Solution.
You will lay the permanent groundwork for disease prevention. You will change your life, which, believe it or not, is even more important than looking good on the beach next summer. By following an individualized controlled carbohydrate nutritional approach that results in lower insulin production, people at high risk for chronic illnesses such as cardiovascular disease, hypertension and diabetes will see a marked improvement in their
I fear that many of you think of diabetes as a rather innocuous condition that requires very little self-denial. Oh, well, you may say, if my blood sugar is out of control, I can take a pill to control it. Or if you are further along the path to diabetes, you might even say, I'll just have to take insulin and watch the way I eat. Don't flirt with that radically incorrect viewpoint. Diabetes can be an innocuous condition all right, but only if you eat appropriately. If you don't, diabetes can be a heartbreaking scourge. It's the largest single cause of new cases of blindness in the United States. It's also the leading cause of kidney failure, a giant stepping-stone toward heart disease, and can so severely damage the circulatory system that eighty-six thousand Americans yearly suffer amputations.' I won't catalogue any more horrors. Instead, heed my many years of clinical experience If you are at risk for diabetes, you have to make a lifetime pledge to stay away from those foods known...
Heart disease Mounting scientific evidence supports a link among diet, health promotion, and disease prevention. Improved nutrition has the potential to prevent or delay many diseases often associated with advancing age. With prevention of illness comes the possibility of reducing health care costs. Therefore, one of the main nutrition objectives is to promote health and reduce chronic diseases associated with diet and obesity. This includes reducing the number of people who die of heart disease, reducing the number of cancer deaths, reducing the prevalence of overweight and diabetes, and reducing growth retardation in children.
And what we choose to eat will affect the way we look, feel, and function. Enlightened medical counsel recommends that Americans adopt a menu that is low in fat, high in fiber, and rich in phytochemicals. It seems as though a new study is released every day that emphasizes the need to reassess the meat-centered diet that has been the gold standard for most of the last century. Medical and nutrition professionals are saying that the key to good health lies in the plant kingdom, and that a healthy plant-based diet can help protect against heart disease. There are a number of reasons for this. Consuming the conventional American diet over time will cause excess fats and cholesterol to build in the bloodstream, scarring the inner lining of the arteries. These scars collect fat and cholesterol and begin to swell, forming growths called plaque. Plaque prevents the artery wall from remaining flexible, and as plaque increases in size, it will cause the arteries to...
Research clearly shows that being overweight greatly increases your risk for many diseases, including heart disease, cancer, and diabetes. If you are overweight, combining a healthful eating plan with regular physical activity is the most effective way to lose weight and to sustain Consult with a physician before beginning a new physical activity program if you have or are at risk for a medical condition (such as heart disease, high blood pressure, or diabetes), or if you are a man older than 40 years or a woman older than 50.
Fat is a nutrient that is essential for health, but too much fat in your diet, especially saturated fat, increases your risk of several diseases, including heart disease. Most important, learn to identify the sources of fats, saturated fats, and cholesterol, and make healthful food choices. (See Chapter 2, Fats, page 26, and Chapter 3, Coronary Artery Disease, page 61.) Alcoholic beverages (beer, wine, and hard liquor) are a source of extra calories. When consumed in excess, alcohol can impair judgment, result in dependency, and lead to several serious health problems. However, evidence suggests that a moderate intake of alcohol is associated with a lower risk of disease of the heart and blood vessels (cardiovascular disease) in some individuals. Discuss the consumption of alcohol with your health care provider. (See sidebar Alcohol and Health, page 387.)
Vegetarianism is ccrtainly a healthier way of eating. Many of our Western diseases arc of rcccnt origin and diet-related. Too great an intake of animal fats, salt and sugar leads to a dramatic increase in the incidence of heart disease, diabetes and obesity, while other diseases, such as diverticulitis and cancer of the bowel, are directly related to lack of fibre in the diet. There is also growing concern as to the effect that preservatives, flavourings and colourings have on health.
The word is out that a plant-based diet helps to fight obesity and chronic illnesses such as heart disease, adult onset diabetes and cancer. Many Americans have begun following AlCR's advice to fill their plates with two-thirds (or more) vegetables, fruits, whole grains and beans and one-third (or less) fish, poultry or red meat. That is, they are trying to take the spotlight off animal protein and push vegetables center stage. To do that, they reduce their serving of meat to no more than three ounces - the size of a deck of cards. Then they add three or more servings of vegetables, fruits, whole grains and beans. That's the New American Plate.
The risk for heart disease and some types of cancer among people who live in the Mediterranean region southern Italy, France, Spain, and Greece is significantly lower than the risk in Americans. Nutritional scientists have uncovered strong evidence that the eating, drinking, and exercise habits of the Mediterranean people play a major role in their low risk for disease. The Mediterranean diet has been illustrated as a Mediterranean Pyramid, based on our own Food Guide Pyramid. It is built on a foundation of pasta, bread, rice, and other grains, with large contribu tions of vegetables and legumes (beans and peas) and small portions of meat, poultry, seafood, and dairy products. The fat used in cooking and for dressings is olive oil, rather than butter. Desserts consist of fresh fruits, and meals are accompanied by wine. This plant-based diet is naturally low in saturated fat, higher in monounsaturated fats (from olive oil), and rich in fiber, vitamins, minerals, and phytochemicals (see...
Oils are one of the essentials of our diet, containing lecithin, vitamins A, E and K, and minerals. Fats and oils can be divided into three kinds saturated, mono-unsaturated and polyunsaturated. Animal fats, which arc solid at room temperature, arc high in saturated fats. Excessive consumption of these fats is associated with heart disease. Most vegetable oils arc high in polyunsaturated oils. These are preferable because they tend to lower the level of cholesterol in the blood. Polyunsaturated oils include safflower, sunflower, sesame and corn oil. Olive oil is mono-unsaturated and can be regarded as neutral. Margarine, despite its labelling 'high in polyunsaturates', contains at least 50 per cent saturated fat. It is, however, preferable to butter which contains only 3 per cent polyunsaturates.
A look at another Western culture is instructive. Only a few decades ago, the Frenchman with his butter-, cheese- and goose-liver-pate-laden diet had a heart disease rate sixty percent lower than his American peers. (The Frenchwoman did even better-she had the lowest heart disease rate in the western world.) The French also have far lower rates of obesity than Americans do, despite the fact that their diet is higher in fat. They eat comparable amounts of meat and fish, four times the butter and twice as much cheese as Americans. What does it all mean Could it by any chance have anything to do with the fact that the per capita consumption of sugar in the United States was five times that of France
Why do some people lose more weight, more rapidly, than others on the South Beach Diet According to Dr. Agatston, people who gained their excess weight as adults and whose weight gain is largely around the belly, lose weight fastest. Central obesity, where excess weight is concentrated around the midsection, is a warning sign for present or future heart problems. If you're losing weight at a slower-than-expected pace, don't despair. Research shows that too-rapid weight loss can cause you to lose lean body mass-not just fat-which can decrease your metabolic rate and increase your risk of plateauing and yo-yoing as you diet. Slow and steady weight loss is more likely to result in permanent weight loss.
The real health benefit of eating seafood is its much lower saturated fat content. Seafood contains high polyunsaturated fatty acid (called omega-3), which nutritionists consider important for people susceptible to heart and blood pressure problems. Even though many people switched to seafood for that reason, more recent research published in 1997 disputed the cardiac benefits of omega-3 fatty acids. Nevertheless, seafood is still a good, healthy fare.
Recently, fat, sugar, and salt have been vilified for they play in increasing the risk of certain diseases such as obesity, diabetes, coronary artery disease, and high blood pressure. However, they are only bad when eaten in excess. The key is not to banish them from the kitchen but to use them in moderation. Determine whether any ingredients can be omitted. Sugar, fat, and salt are likely candidates because in many instances they are used mainly for appearance or by habit. To reduce sugar, omit candy coatings, sugary frostings, and syrups. Nuts, although nutritious, are high in fat and contribute significant calories. Additional condiments that add unwanted fat and calories include coconut, whipped cream, mayonnaise, butter, margarine, and sour cream. Pickles, catsup, olives, and mustard are low in calories. However, because these condiments are high in salt, persons who have high blood pressure or heart disease generally should limit their use. Many fish are low in fat. Those that...
Physical activity reduces the risk of heart disease by improving blood circulation throughout the body. It improves blood cholesterol levels, manages high blood pressures, prevents bone loss, boosts energy levels, helps to manage stress and improves the ability to fall asleep quickly and sleep well.
Lipoproteins are combinations of protein and fat that carry cholesterol and fat through the bloodstream. Two of these compounds are of concern to us. Low-density lipoprotein (LDL) is the most important carrier of cholesterol. Although it performs a needed function, if too much of it is present it deposits excess cholesterol inside arteries, blocking the flow of blood. High-density lipoprotein (HDL), on the other hand, helps remove cholesterol from the blood and eliminate it from the body. Consequently, HDL is seen as a major preventer of heart disease.
A phytochemical is any of several hundred compounds that are found in foods in tiny amounts and may help reduce the chance of cancer or heart disease. The list of phy-tochemicals includes flavonoids, isoflavonoids, phenols, lycopene, indoles, dithiolthiones, and sulfora-phane. These chemicals are not yet well understood, and research is continuing. Phytochemicals are found most abundantly in whole grains, fruits, and vegetables.
Lipolysis is the biochemical method of weight loss-the alternative to using glucose for fuel, the very process that has made you heavy. Lipolysis can be your life raft, giving you both slimness and health, and distancing you from the obese person's perils of diabetes, heart disease and stroke. Most of all, of course, it is the key to achieving your goalto use up the fat stored on your body.
Three other recent examples also didn't go low enough in carbs and thus had limited metabolic advantage, but two facts should be noted First, in all cases, the lower-carbohydrate group did lose more weight than the higher-carbohydrate group. Studies that show the opposite are, believe me, more rare than pink elephants in the streets of Boise. Second, in two of the studies cardiovascular risk factors improved significantly-but only in the subjects who were on a lower-carbohydrate intake. The folks who got put on a high-carbohydrate diet showed no significant improvements in these health indicators.
One of the latest installments of the famed Harvard Nurses Study-conducted for almost two decades (it started in 1984) by Simin Liu and Walter Willett and their associates-confirms the importance of the glycemic index. Researchers tracked the dietary habits and the health of 75,521 nurses for ten years. The research team discovered that the consumption of carbohydrates with a high-glycemic index was strongly associated with an increased risk of heart disease. They also discovered, although the data was not as strong, that total carbohydrate intake, representing the replacement of fat with carbohydrate, appeared to be positively related to CHD coronary heart disease risk. The Harvard researchers concluded, in my view quite correctly, that eating foods high on the glycemic index leads to elevated blood-sugar and insulin levels, which in turn leads to hypertension, undesirable cholesterol and triglyceride levels and other risk factors for heart disease. Since this is the largest...
Most of these plans overlook the disease-fighting benefits of a diet rich in vegetables, fruits, whole grains and beans. That could raise your risk of chronic diseases like cancer and heart disease. Furthermore, plates that feature healthy portions of plant-based foods tend to be lower in calories and fat than plates recommended by many fad diets. And when it comes to weight management, it is total caloric intake that counts, not any kind of magic protein vs. carbohydrate formula.
The popularity of vegetarian diets has increased in recent years. One reason is that vegetarian diets have been linked to lower risks for several diseases, including heart disease, high blood pressure, and diabetes. There are many different types of vegetarian diets. The similarities among them lie in their emphasis on grains, vegetables, fruits, beans, and nuts to obtain all the necessary nutrients. The main concern people have when deciding to try a vegetarian diet is whether the diets will meet their vitamin, mineral, and protein needs. These needs can be met if vegetarians include foods from all the food groups in the pyramid. Meat, fish and poultry can be substituted with legumes, nuts, seeds, and other meat alternatives. Strict vegetarians who omit animal products from their diets may need to take Vitamin B12 and calcium supplements.
One of the most important qi tonics in traditional Chinese medicine, astragalus is taken to enhance vitality and increase energy. It has potent immune-boosting properties, so it may be prescribed to build resistance against infections as well as for more serious problems, such as helping the body's defenses cope with the trauma of chemo- and radiotherapy. Herbalists also prescribe astragalus for a wide range of other conditions, including liver and kidney dysfunction, heart problems and for aiding recovery from blood loss (especially after childbirth).
The fortification of enriched flour with folic acid is not only good for pregnant women, and women who will soon get pregnant, it's also good for anyone at high risk for heart disease. As heart disease is the leading cause of death in the U.S.A., all American adults are at high risk. Folic acid may help prevent heart disease. Anyone who has diabetes is twice as likely to get heart disease. So by adding folic acid to all enriched flour, the government is doing something which will help everyone. Enriched flour is that which is used to make almost all commercial baked goods (bread, wheat cereals, pizza dough, tortillas, noodles, pasta, pies, cakes, cookies). Folic acid is also added to fortified breakfast cereals, such as Total, Corn Flakes, Cheerios, Kix, Special K, etc.
Saturated fats are behind many health problems, and should be omitted form your diet. They are behind heart disorders and arteriosclerosis (hardening of the arteries). High intake of saturated fats have been shown to elevate serum cholesterol, and contribute to heart disease and cancer. Do not consume saturated fats They slow the liver's ability to remove arter-clogging LDL (low-density lipopreteins) from the blood. However, the nomounsaturated fats aid in removing LDl (bad fats) from the blood stream.
I'd like to introduce you to someone who did get off the Atkins bus. Fortunately-in the long run anyway-he got back on the bus and has committed to being a permanent passenger. Back in 1979, Gary Rizzio, a computer programmer from Colorado who is now 45, lost 60 pounds doing Atkins. But while recuperating in bed from a broken ankle, he alleviated his boredom with all-out indulgence in the junk foods he used to eat. That broke the spell, and before long his weight was back up to 250, and there it stayed for the next eighteen years, when he had a mild heart attack. His family history in heart disease and diabetes ran deep. His doctor was blunt Diet and exercise, he said, or you'll have a short life. total cholesterol has dropped from 212 to 178. With all these changes, it's no surprise that he now feels great. It's just too bad that it took a mild heart attack for Gary to get back on board. I hope you will heed the message before getting such a wake-up call.
Even more significant are your triglycerides. Elevated triglyceride levels, especially when combined with low levels of HDL cholesterol, have been shown in well-conducted studies to be the most important combination of heart-disease risk factors ever discovered. If your triglyceride level was originally elevated, or even high-normal (anything above 100 increases the risk of heart disease), it will have almost certainly plummeted dramatically. Drops of between forty and eighty percent are commonplace for someone doing Atkins, as they should be. After all, stored fat is made up of triglycerides, and Atkins focuses on burning stored fat for energy. If you don't get such a response, make sure you are doing the program correctly, or else repeat the test, making sure you wait fourteen hours after your last meal before the blood is drawn.
With all of the health benefits, we simply can't afford not to eat seafood on a regular basis. The fats in fish have been shown to decrease inflammation and pain, protect against free-radical damage, improve blood lipids (including cholesterol and triglyerides), improve heart health, decrease risk of cancer, reduce body fat, and more.
Nuts are packed with essential nutrients. They are a good source of B vitamins, vitamin E, protein, and essential fatty acids. They are also high in calcium, folic acid, magnesium, potassium and fiber. Some scientific studies have concluded that a daily portion of just one ounce of nuts rich in monounsaturated fat can reduce the risk of heart disease by up to 10 percent. One ounce of nuts has about 180 calories and 17 grams of fat. Fifty to 80 percent of that fat is monounsaturated, the good fat that help the body reduce the level of LDL the bad cholesterol.
Soy isoflavones have estrogenic activity, and thus may protect post-menopausal women from osteoporosis and heart disease, while men may receive protection against prostate and other testosterone-dependent cancers. Okara, a by-product of tofu manufacture, was mixed with wheat flour and evaluated for retention of isoflavones (Rinaldi et al., 2000). Two barrel temperatures and screw configurations were tested. The aglycone genistein significantly decreased under all extrusion conditions, and glucosides of daidzin and genistin increased, presumably at the expense of acetyl and malonyl forms. Total isoflavone values were significantly lower in 40 okara samples extruded at high temperature.
Tomatoes - along with other red- and pink-colored fruit and vegetables, such as guava, watermelon and pink grapefruit - contain a pigment called lycopene. which has important benefits for men's health. Population studies suggest that men whose diets are highest in tomatoes have up lo 40 percent less chance of developing proslate cancer than those men whose tomato consumption is low. As a potent antioxidant, lycopene also supports the heart and blood vessels and may help to reduce the risk of cardiovascular disease. For optimal absorption, lycopene needs to be consumed at the same time as a little oil. so lomato-based products such as pasta sauces and tomato paste are valuable inclusions in your diet.
A diet based mostly on vegetables, fruits, whole grains and beans can help prevent cancer, heart disease, type 2 diabetes and stroke. It can also keep your weight in a healthy range. And because eating from the New American Plate is as pleasurable as it is beneficial, you will soon find it becomes a permanent part of your life.
Up to 60 percent of calories of higher-fat fish may be derived from fat. On average, though, fish in this group have only about 43 percent of calories from fat. The good news is that much of the fat that these fish contain is omega-3 fatty acids, which many studies suggest play a role in protecting against cardiovascular disease and enhancing brain function. Flesh from these fish is darker and firmer and often has a stronger flavor. Common types of higher-fat fish include mackerel, salmon, smelt, and trout.
Physical activity has important positive effects on virtually all of the body's systems musculoskeletal, cardiovascular, respiratory and endocrine. These effects result in reduced risks of coronary heart disease, stroke, high blood pressure, colon cancer and Type II diabetes. As more exercise and disease research accumulates, we'll likely find many other conditions that may be prevented with regular exercise. Probably the most compelling evidence out there has to do with exercise's ability to help our hearts In the famous Honolulu Heart Program study of twenty-six hundred men ages 71 to 93, researchers found a fifteen percent decrease in risk of heart disease for every half mile walked per day. The men who walked one and a half miles or more per day had less than half the rate of heart disease compared to those who walked less than a quarter mile per day. Other studies have had similarly amazing results.
Anthony Cerami, the pioneer in this field, gave the new protein structures formed from this chemical collision an appropriate name Advanced Glycosylation End-products, or AGEs. Collagen, the flexible connective tissue that holds your skeleton together, is one of the first proteins to be affected. As collagen's flexibility is destroyed, your skin sags and your organs stiffen. And your arteries also take a major hit, which explains in part the connection between diabetes and heart disease. AGEs attach themselves to LDL (bad) cholesterol, and these LDL molecules then become more oxidated, causing severe damage to any arterial surface to which they become attached.
What we are learning-careful readers will not be surprised-is that the risk factors for heart disease cluster together. A very prominent cluster is found among the overweight. A little over a decade ago, Norman Kaplan, MD, of the University of Texas's Southwestern Medical Center, dubbed four risk factors the Deadly Quartet. These four-upper-body obesity, glucose intolerance, high triglyceride levels and hypertension-were consequences of a single cause. That cause was our old friend, hyperinsulinism. Kaplan had the good sense to notice the obvious. These conditions, he reasoned, occur in subjects with high insulin levels, and are likely to coexist in the same person. Thirtynine million people in the United States are obese (twenty percent over ideal body weight)2, and fifty million people are hypertensive. Among the obese, hypertension is three times more common than among the non-obese. High triglyceride levels are twice as common among the obese than among the non-obese. The...
On the one hand, these foods play a vital role in our enjoyment of what we eat. Fats and oils give a creaminess, richness, crispiness, or pleasing mouth-feel to foods. Sweeteners also satisfy a universal and natural craving. On the other hand, the pleasure that fats, oils, and sweeteners bring can come at a cost. These foods generally are high in calories, making it difficult for someone who eats a lot of them to maintain a healthful weight. They also have other health disadvantages. Too much of the wrong kinds of fats and oils can increase the blood cholesterol level, which in turn can increase risk for cardiovascular disease. Sugar and highly sweetened foods also are typically high in calories and provide few nutrients. For that reason, empty calories is a term often used to describe sweeteners or foods rich in them. Sugar and tooth decay are linked when sugar is eaten in excess and dental hygiene is poor.
Now let's reverse this line of thought. High blood pressure, high triglycerides, low HDL and being overweight all turn out to be consistently associated with high insulin levels. If that's the case, then presumably high insulin itself should predict heart disease. Four significant studies done in Wales, Finland, France and Canada support this theory 1. The Caerphilly, Wales, heart disease study, which observed 2,512 men aged 45 to 59, found a connection between fasting plasma insulin levels and heart disease that existed independently of other risk factors. 2. In the Helsinki Policeman Study, 1,059 men aged 30 to 59 were tracked for five years. The data revealed that fatal (and nonfatal) heart attacks were most common in those who had the highest insulin levels. 3. The Paris prospective study followed 7,246 men for an average of sixty-three months. Again coronary heart disease was proportionate to insulin levels, and the relationship was greater when the subjects were obese. 4. A...
Certain chronic diseases, such as high blood pressure, heart disease,and stroke. People who consume more calories than they burn off will gain weight. Remember High fat intake, especially of saturated fats and cholesterol, is associated with such conditions as heart disease and high blood pressure. Although other factors contribute to these diseases, such as heredity and smoking, following this dietary recommendation should increase the chances of staying healthy.
The rhizome mixed with oil is used externally for healing wounds and may be applied to rheumatic regions. A lotion prepared from the rhizome is used to remove dandruff or scales from the head. The powdered rhizome mixed with honey is given as an expectorant. The leaves are used in lotions and poultices for sore eyes, rheumatism and fever. In Thailand the dried rhizome of this plant is used as a cardiotonic (CSIR, 1959). In India the dried rhizomes, along with some other plants, are used for heart disease. It is also used for treatment of abdominal pain, vomiting, diarrhoea, and toothache with the functions of promoting vital energy circulation and alleviating pain.
Fat and Oil Fat and or oil adds flavor and texture to any product and is a necessary ingredient in many recipes. The source of fat used in food service is from animals. Fat from beef, pork, chicken, and cows' milk is highly saturated. Saturated fat is considered a risk factor for heart disease and stroke. Fat is a solid at room temperature and is purchased by the pound. Examples of animal-fat products are butter, a milk-fat product, and lard, an animal-fat product.
Fallacy 9 A nutritional approach that promotes a liberal intake of high fat meats and dairy products will raise cholesterol levels, ultimately leading to heart disease. Fact I certainly do not deny that every major health organization, as well as the United States government, endorses a low-fat diet in the unquestioned belief that fat causes heart disease. But are they right A good deal of compelling evidence points in the opposite direction. A growing body of scientific literature demonstrates that a controlled carbohydrate eating plan, if followed correctly, promotes heart health and improves clinical health markers. One study, conducted by Jeff S. Volek, MS, RD, PhD, while at Ball State University, showed the positive effects of a controlled carbohydrate nutritional approach on triglyceride levels. The study consisted of twelve healthy men, ages 20 to 55, who followed a controlled carbohydrate program adhering to the Atkins protocols for eight weeks. Upon completion of the study,...
There's good evidence to suggest that the more garlic you include in your diet, the less likely you are to suffer from cardiovascular disease. And when taken as an herbal medicine, it's been shown to lower blood pressure, reduce total cholesterol levels and the development of plaque in the arteries, and inhibit the formation of blood clots. Some of these actions in the body are only mild, temporary or applicable to certain groups of people, but because it works via several pathways, the collective effect is a degree of protection for overall cardiovascular health. 0 DOS GK The scientific research into garlic's potential as a treatment for high blood pressure and cholesterol is controversial - not least because different commercial garlic preparations have different chemical characteristics, and some may not retain the medicinally effective compounds, which can degrade quickly after the garlic bulb is cut or crushed. If you decide to take garlic tablets or capsules, opt for those that...
A balanced diet provides a basis for good health and helps to protect us from serious illnesses such as coronary heart disease, diabetes and cancers. Healthy eating can also prevent tooth decay and weight gain. In Scotland, all of these problems are more common than in most other countries in Europe.
Fragments of larger molecules may be sheared off during extrusion. These smaller molecules may be water-soluble. On the other hand, fragments could unite to form large insoluble complexes or Maillard compounds that may be analyzed as lignin. Such physicochemical changes may influence profoundly the health benefits of the extruded foods. For example, soluble forms of dietary fiber are associated with reduced risks for heart disease. glucose, preventing spikes in post-prandial serum glucose levels. Increased levels of soluble fiber in citrus peels after extrusion were correlated with increased in vitro viscosity (Gourgue et al., 1994). However, starch digestion and diffusion of glucose were not affected by extrusion. Extrusion reduced sugar beet pectin and hemicellulose molecular weight and viscosity, but water solubility increased 16.6 to 47.5 (Ralet et al., 1991). Extrusion of guar gum in a wheat flake cereal did not impair the gum's ability to lower postprandial blood insulin and...
Let's at least check your blood lipid levels, Mr. French, I said, and then we'll have some idea of whether you have anything to worry about. (The word lipids is medicalese for cholesterol and triglycerides, traditionally regarded as the main blood indicators for heart disease risk.) The blood tests were enlightening. His total cholesterol was a whopping 284 and his triglycerides level was an incredible 1,200. At our next meeting, I let him have it with both barrels If you don't do something soon, I'd say you're probably going to die in the next year or two, Mr. French That caught his attention. In all probability, I told him, a heart attack or a stroke would be his undoing. He also showed signs of being a borderline diabetic. His condition was completely reversible, but when he left my office that day I didn't think he'd make the effort to reverse it.
Your Heart and Nutrition
Prevention is better than a cure. Learn how to cherish your heart by taking the necessary means to keep it pumping healthily and steadily through your life.