Saturday, November 26, 2011
Paruls Wellness Coaching
In the last article we talked about clogged arteries or Atherosclerosis, a condition that occurs when fatty buildup or plaque reduces the blood-carrying capacity of the arteries. The human body relies on the delivery of oxygen and nutrients in the blood to cells and tissues. Atherosclerosis impairs this vital function, setting up a scenario for serious health effects. Although atherosclerotic heart disease gradually takes hold as we age, the condition is accelerated among smokers and those whose diets include excessive amounts of saturated and trans-fatty acids. Therefore, any diet aimed at slowing down the development of atherosclerosis should be low in total fat - especially saturated fat - and low in dietary cholesterol.
Here is some basic advice to slow down atherosclerosis by dietary and lifestyle means:
■Eat more fish. Fish is a good source of protein and other nutrients. It also contains omega-3 fatty acids, which may help reduce the risk of heart disease and stroke. The American Heart Association recommends two servings a week of omega-3 fatty acid-rich fish like salmon, mackerel, and herring which improve cholesterol levels as well as the elasticity of the arteries.
■Eat more vegetables, fruits, whole grains, and beans. These wonders of nature may be one of the most powerful strategies in fighting heart disease. Increase your consumption of fresh fruits and vegetables for their antioxidant properties. Citrus fruits, broccoli, spinach, carrots, peppers, garlic, leeks and onions are especially beneficial. Eat more oats, apples and beans for their soluble fiber which helps to lower cholesterol intake.
■Limit total fat grams and eat a bare minimum of saturated fats and trans fats (for example, fats found in butter, hard margarine, salad dressing, fried foods, snack foods, sweets, and desserts). When purchasing margarine, oil, or baked/processed goods, check food labels and choose foods low in trans-fats, hydrogenated or saturated fat, and low in sodium.
■When you use added fat, use fats high in monounsaturated or polyunsaturated fats (for example, fats found in canola, olive, and peanut oil).
■Eat a variety and right amount of protein foods. Commonly eaten high-fat protein foods (meat, dairy products) are among the main culprits in increasing heart disease risk. Reduce this nutritional risk factor by balancing animal, fish, and vegetable sources of protein and choosing the leanest protein sources.
■Limit cholesterol consumption. This also cuts out saturated fats, as cholesterol and saturated fat are usually found in the same foods. Get energy by eating complex carbohydrates (whole-wheat pasta, sweet potatoes, and whole-grain breads) and limit simple carbohydrates (regular soft drinks, sugar, sweets). The American Heart Association says it is OK to have an egg a day if your cholesterol is normal. When it comes to lowering blood cholesterol levels, limiting saturated fats is more important than dietary cholesterol intake. The recommendation is not to exceed 300 milligrams of dietary cholesterol each day.
■Reduce your intake of alcohol to moderate levels. This means one drink per day for women, or two for men. One drink is 12 fl oz of beer, a glass of wine or one measure of spirits.
■Reduce salt intake as this will help you control your blood pressure.
■Leading vitamin C researchers have begun to suggest that vitamin C may be important in preventing heart disease, but only up to 100-200 mg of intake per day. Studies have shown a 15% reduction in the progression of atherosclerosis, compared with placebo.
■Vitamin E (400-800 IU per day to prevent oxidative damage to LDL cholesterol) may lower the risk of atherosclerosis and heart attacks, but current evidence from large, well-designed studies is conflicting.
■Numerous medicinal plants and plant compounds have demonstrated an ability to protect LDL cholesterol from being damaged by free radicals. Garlic, ginkgo, and guggul are of particular note in this regard. Garlic and ginkgo have been most convincingly shown to protect LDL cholesterol in humans.
■Garlic has been shown to be an effective anti-atherosclerotic at 900 mg per day. Research has shown the benefits of garlic to both prevent and possibly slow the progression of atherosclerosis in people at risk. Aged garlic extract, but not raw garlic, has been shown, to prevent oxidation of LDL cholesterol in humans, an event believed to be a significant factor in the development of atherosclerosis.
■Ginkgo may reduce the risk of atherosclerosis by interfering with a chemical the body sometimes makes in excess, called platelet activating factor (PAF). PAF stimulates platelets to stick together too much; ginkgo stops this from happening. Ginkgo also increases blood circulation to the brain, arms, and legs.
■Garlic and ginkgo also decrease excessive blood coagulation.
■Guggul has been less extensively studied, but research suggests it can significantly improve cholesterol and triglyceride levels in people.
■Lifestyle factors are also important for a healthy heart. Besides maintaining healthy weight, other very important factors are the avoidance of cigarette smoking and the regular undertaking of physical activity, especially aerobic exercise. Exercise strengthens the heart muscles, improves blood flow, reduces high blood pressure, raises HDL cholesterol ("good" cholesterol), and helps control blood sugars and body weight. Stays adequately hydrated and drink plenty of water.
■These steps, of course, are critical for healing from any disease, and for good health in general. Learning to deal with your anger is also important, as some preliminary studies have actually linked aggressive responses to coronary atherosclerosis.
Combating heart disease is one of the most challenging problems of medical science. Treatment, though advanced, is only one component of the care. It is often expensive and beyond reach of common man especially in developing countries. It would be to our advantage to prevent the disease through diet and lifestyle changes.
Originally Published in Valley India Times, March 2011
References:
A Heart Healthy Diet, WebMd
Anti Atherosclerosis Diet and Lifestyle - Useful Foods, Nutrition and Habits, All 4 Natural Health
Atherosclerosis, Natural Eye Care Inc
Here is some basic advice to slow down atherosclerosis by dietary and lifestyle means:
■Eat more fish. Fish is a good source of protein and other nutrients. It also contains omega-3 fatty acids, which may help reduce the risk of heart disease and stroke. The American Heart Association recommends two servings a week of omega-3 fatty acid-rich fish like salmon, mackerel, and herring which improve cholesterol levels as well as the elasticity of the arteries.
■Eat more vegetables, fruits, whole grains, and beans. These wonders of nature may be one of the most powerful strategies in fighting heart disease. Increase your consumption of fresh fruits and vegetables for their antioxidant properties. Citrus fruits, broccoli, spinach, carrots, peppers, garlic, leeks and onions are especially beneficial. Eat more oats, apples and beans for their soluble fiber which helps to lower cholesterol intake.
■Limit total fat grams and eat a bare minimum of saturated fats and trans fats (for example, fats found in butter, hard margarine, salad dressing, fried foods, snack foods, sweets, and desserts). When purchasing margarine, oil, or baked/processed goods, check food labels and choose foods low in trans-fats, hydrogenated or saturated fat, and low in sodium.
■When you use added fat, use fats high in monounsaturated or polyunsaturated fats (for example, fats found in canola, olive, and peanut oil).
■Eat a variety and right amount of protein foods. Commonly eaten high-fat protein foods (meat, dairy products) are among the main culprits in increasing heart disease risk. Reduce this nutritional risk factor by balancing animal, fish, and vegetable sources of protein and choosing the leanest protein sources.
■Limit cholesterol consumption. This also cuts out saturated fats, as cholesterol and saturated fat are usually found in the same foods. Get energy by eating complex carbohydrates (whole-wheat pasta, sweet potatoes, and whole-grain breads) and limit simple carbohydrates (regular soft drinks, sugar, sweets). The American Heart Association says it is OK to have an egg a day if your cholesterol is normal. When it comes to lowering blood cholesterol levels, limiting saturated fats is more important than dietary cholesterol intake. The recommendation is not to exceed 300 milligrams of dietary cholesterol each day.
■Reduce your intake of alcohol to moderate levels. This means one drink per day for women, or two for men. One drink is 12 fl oz of beer, a glass of wine or one measure of spirits.
■Reduce salt intake as this will help you control your blood pressure.
■Leading vitamin C researchers have begun to suggest that vitamin C may be important in preventing heart disease, but only up to 100-200 mg of intake per day. Studies have shown a 15% reduction in the progression of atherosclerosis, compared with placebo.
■Vitamin E (400-800 IU per day to prevent oxidative damage to LDL cholesterol) may lower the risk of atherosclerosis and heart attacks, but current evidence from large, well-designed studies is conflicting.
■Numerous medicinal plants and plant compounds have demonstrated an ability to protect LDL cholesterol from being damaged by free radicals. Garlic, ginkgo, and guggul are of particular note in this regard. Garlic and ginkgo have been most convincingly shown to protect LDL cholesterol in humans.
■Garlic has been shown to be an effective anti-atherosclerotic at 900 mg per day. Research has shown the benefits of garlic to both prevent and possibly slow the progression of atherosclerosis in people at risk. Aged garlic extract, but not raw garlic, has been shown, to prevent oxidation of LDL cholesterol in humans, an event believed to be a significant factor in the development of atherosclerosis.
■Ginkgo may reduce the risk of atherosclerosis by interfering with a chemical the body sometimes makes in excess, called platelet activating factor (PAF). PAF stimulates platelets to stick together too much; ginkgo stops this from happening. Ginkgo also increases blood circulation to the brain, arms, and legs.
■Garlic and ginkgo also decrease excessive blood coagulation.
■Guggul has been less extensively studied, but research suggests it can significantly improve cholesterol and triglyceride levels in people.
■Lifestyle factors are also important for a healthy heart. Besides maintaining healthy weight, other very important factors are the avoidance of cigarette smoking and the regular undertaking of physical activity, especially aerobic exercise. Exercise strengthens the heart muscles, improves blood flow, reduces high blood pressure, raises HDL cholesterol ("good" cholesterol), and helps control blood sugars and body weight. Stays adequately hydrated and drink plenty of water.
■These steps, of course, are critical for healing from any disease, and for good health in general. Learning to deal with your anger is also important, as some preliminary studies have actually linked aggressive responses to coronary atherosclerosis.
Combating heart disease is one of the most challenging problems of medical science. Treatment, though advanced, is only one component of the care. It is often expensive and beyond reach of common man especially in developing countries. It would be to our advantage to prevent the disease through diet and lifestyle changes.
Originally Published in Valley India Times, March 2011
References:
A Heart Healthy Diet, WebMd
Anti Atherosclerosis Diet and Lifestyle - Useful Foods, Nutrition and Habits, All 4 Natural Health
Atherosclerosis, Natural Eye Care Inc
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