6 Steps to a Healthy Heart

February is American Heart Month. Here is what we know, according to the National Institutes of Health:

Heart disease is the leading cause of death in the United States.

According to the Centers for Disease Prevention and Control,  25 percent of deaths in 2007 were due to heart disease.

You may be at increased risk for heart disease if:

• You have a family history of heart disease
• Your cholesterol levels are high, specifically total and LDL cholesterol
• You have diabetes
• You smoke
• Your diet is lacking in fiber and key nutrients
• You don't get enough exercise

You may not be able to change your genes, at least not at this point, but there are a few things that you can do to reduce your heart disease risks. Here are a few tips:

• Eat foods rich in omega-3 fatty acids. Choose both plant and animal sources to cover all bases.
• Control your blood sugar by eating the right balance of carbohydrates, protein and fat. Pay attention to the ratio of insulin to carbohydrate to avoid extreme highs and lows.
• Do not smoke. If you smoke, stop.
• Eat foods rich in fiber, healthy fats, vitamins, minerals and other functional plant compounds.
• Avoid trans fats, saturated fats and foods with large amounts of added sugar or salt.
• Stay physically active. Start by climbing stairs and pick up the pace of your steps when walking if you haven't been active for a while.

References

Centers for Disease Control and Prevention; National Vital Statistics Reports: Deaths: Final Data for 2007; Xu, et al., 2007

Heart Disease: The Cholesterol Link 2 - HDL Cholesterol

HDL Cholesterol
As mentioned in my previous blog (November 10, 2010) cholesterol is a waxy substance that is important for a number of vital functions, like forming vitamin D, hormone production and as part of the nerves and other cells in your body. High-density lipoprotein cholesterol, also known as HDL cholesterol or good cholesterol plays a vital role in lowering the risk of a heart attack or stroke.

On the other hand, high levels of LDL does just the opposite, causing the buildup of plaque in the arteries, which can then lead to a heart attack or stroke..

HDL Lowers Risk of Heart Disease and Stroke
HDL or good cholesterol appears to prevent cardiovascular disease by removing LDL cholesterol from the blood and recycling it in the liver. By removing the LDL cholesterol from your blood, HDL reduces the chances of plaque buildup and the risk of a heart attack or stroke.

HDL cholesterol should be above 40 mg/dL. If it is below 40 mg/dL, you risk of having a heart attack or stroke increases. The desirable ratio of HDL to LDL cholesterol is about 1 to 4 (1 mg/dl HDL to 4 mg/dl LDL cholesterol).

Improving Your HDL to LDL Ratio
One way to reduce your risk of heart disease is to improve the boost your HDL cholesterol and lower your LDL cholesterol. There are several things that you can do to achieve that goal - diet, exercise and lose weight if you are overweight.

Diet. One of the most important things you can do to reduce your LDL cholesterol is to avoid foods that contain trans fat and limit your intake of foods that are high in saturated fat and cholesterol. It is not enough to just reduce your intake of cholesterol, since your body makes most of the cholesterol that is in your blood. By limiting your intake of trans fat and saturated fat, you may be able to reduce the amount of cholesterol that your liver produces.

In addition to controlling your fat intake, it is also important to eat foods that are high-fiber, including fruits, vegetables, whole grains, nuts, seeds, dried beans and peas. F

Avoiding foods with added sugar (including high fructose corn syrup), and highly refined and processed foods, especially foods made with white flour is also important, especially if you are trying to cut calories to lose weight.

Exercise. Exercise can help to lower your cholesterol and improve the ratio of HDL to LDL cholesterol in your blood, improve blood circulation and strengthen your heart muscles.

Lose weight. If you are overweight, lose the excess body weight. Studies show that losing as little as 10 percent of your body weight can result in tremendous improvements in a number of health parameters, including lowering your total cholesterol and improving the ratio of HDL to LDL cholesterol.

Resources
Good vs. Bad Cholesterol
High Blood Cholesterol, Treatments
.

10 Rules for Achieving Heart-Healthy Weight Loss

Overview

Eating a healthy diet and getting regular exercise are the keys to heart-healthy weight loss. But making the right choices is not always easy. That's where rules come in. By following a few basic rules, you can lose the weight and improve your cardiovascular health.

10 Simple Rules for Heart-Healthy Weight Loss
Rule 1. Make the commitment. There comes a moment when you have to decide if you really want to lose the weight or if you are content to remain at the weight you're at. If you're dissatisfied and want change, you have to make the commitment.

Rule 2. Choose foods that are high in dietary fiber. Fortunately for you, the foods that are naturally high in fiber are, for the most part, low in calories. That means you can enjoy the heart-healthy benefits of the fiber and lose weight without going hungry. To comply with this rule, eat lots of fresh fruits and vegetables, along with other foods that are naturally high in fiber.

Rule 3. Have some fish. Fish ranks high on the list of antioxidant-rich foods that help to keep your blood vessels flexible and prevent the buildup of plaque. Fish and other seafood are also great for losing weight because they provide ample protein without excessive amounts calories from fat. Even fatty/oily fish is good for you because the fish oil is rich in omega-3 fats – just what the doctor ordered for your heart health.

Rule 4. Drink plenty of water. It is important to stay properly hydrated when you are on a diet to lose weight. Water helps to keep you from feeling hungry, which can prevent you from overeating. Proper hydration is also important for the health of your heart and blood vessels. It keeps the nutrients in solution, helps to maintain the right amount of alkalinity in your blood, and can protect you from collapsing during exercise.

Rule 5. Consider having a glass of wine with dinner. A number of studies show that polyphenols in red wine may help to control cholesterol levels, prevent hardening of the arteries and promote healthy blood flow to the heart. But on't go overboard with these drinks. A good rule of thumb is one for the women and two for the men.

Rule 6. Go nuts for nuts. Until recently, nuts were generally considered off limits for people trying to lose weight. However, studies show that there is no reason to avoid these delightful foods if you can fit them into your diet as part of a healthy heart plan. So, go ahead and enjoy the anti-oxidant benefits that nuts provide.

Rule 7. Have an avocado. The avocado is an interesting fruit. Unlike other fruits, the avocado is high in fat. But the good news is, the fat in avocado is monounsaturated fat (MUFA), which helps to regulate cholesterol levels and keep your heart and blood vessels in great shape.

Rule 8. Fill up on dried beans, peas and seeds. These foods are high in fiber as well as protein and other key nutrients. The fiber is key because it helps your body get rid of LDL or bad cholesterol; this in turn helps to prevent the buildup of cholesterol plaque in your arteries.

Rule 9. Choose Whole Grains. Whole grains are naturally high fiber, healthy fats and vitamin E, all of which play a vital role in protecting your heart and blood vessels. Choosing whole grains instead of foods made with refined white flower can work wonders in keeping your calories down for successful weight loss.

Rule 10. Be Smart About Calories. You will have to make a special effort to ensure that the number of calories you consume is less than the amount that you burn. This will create the calorie deficit that is necessary to lose weight. If you can eliminate the sweets and foods with added sweeteners, you should fare well. Pay attention to all the other rules that are designed to produce weight loss and promote a healthy heart and blood vessels. 

       

12 Steps to Successful Weight Loss

Overview

One of the greatest dilemmas dieters face is how to achieve successful weight loss. If you have tried dieting before, like most dieters, you probably know the disappointment that comes with seeing the weight you lost slowly creep back on and feeling hopeless. But despite the dismal statistics on weight loss and regain, there are many who lose the weight and keep it off. Maybe you too can achieve lasting weight loss. Here are 12 steps to help you get started.

Set realistic goals. It will take time for you to get used to a new way of thinking about food, eating and exercising. Give yourself the time you need to make changes and adapt your taste buds to more nutritious, naturally good food.

Talk to a nutrition professional. Registered dietitians are the healthcare professionals most qualified to help you identify the best strategy for losing weight and keeping it off.  Unfortunately, too many dieters overlook this vital resource that could make their weight loss journey much more successful.

Face your personal issues. You need to figure out what is causing you to gain the weight and what is making it so difficult to lose it. In many cases, the problem is not just about calories in versus calories out. Try to identify what triggers your unhealthy eating habits and find ways to overcome them.

Create your own personal weight loss plan. It's a good idea to write things down. But if you are not one for writing things down, you have to find a way to remain conscious of your goals and what you need to do to achieve those goals. It might be something as simple as sticking up little sticky notes around the kitchen, on the mirror or near your computer. The key is to do what works for you.

Shop like you’re on a diet to lose weight. What you buy is what you will eat. That means, in order to be sure that you are eating the foods that will help you lose the weight you have to shop for those foods. So, don't go shopping mindlessly. Sop the perimeter of the store. And be sure to read food labels and avoid foods that could disrupt your diet.

Cook like you are on a diet. It may be hard to adjust your family recipes to make them healthier. But if you are truly committed to losing the weight, you will find a way. A dietitian can help you find the right solutions. In some cases, it may simply mean adding half the fat, sugar or salt that you're used to.

Eat out less often. Fast food chains and other popular restaurants serve so much food, it is insane. The only way for you to avoid a calorie overload is to avoid eating in places where the food is loaded with calories from fat and sugar and where the sodium content is excessive.

Make it easy to eat healthy. Stock your cupboard and refrigerator with the foods you know will help you lose the weight. Plan and prepare meals in advance. And pack your own meals and snacks.

Choose foods that are high in essential nutrients. With so much of the food in supermarkets being highly processed, it is becoming extremely difficult to find wholesome and nutritious foods. Shopping at your local farmers' market might be your best bet. If not, shop the perimeter of the store for fresh produce.

Make every bite count. In order to lose weight, you will need to cut back on the number of calories that you consume. You can cut yourself some slack by exercising more. Try to get at least 90 percent of your calories from foods that have a high concentration of protein, fiber, vitamins and minerals. The other 10 percent could be used as you like.

Have a support system in place. The road to successful weight loss could be a long, winding and bumpy road. Having a support system in place can help you to stay focused when you are facing obstacles that make you want to quit.

Pray. One of my favorite verses in the bible is the one that says, if you have faith like a mustard seed, whatever you ask, believing, you shall receive. Open your heart and mind to the divine, and God will help you find the way to successful weight loss.

Health Benefits of Losing Weight

Overview

Studies show that people who are overweight or obese can enjoy a number of health benefits by losing weight. These benefits include improvement in overall health, decreased healthcare costs, more energy, and a richer, fuller and longer life.

Getting Started

Making healthy food choices and getting more exercise are two key strategies for successful weight loss. Experts recommend that you eat more fruits, vegetables and other foods that are high in fiber as an important step in your efforts to lose weight. Eating these foods will help you to cut back on calories while boosting your nutritional intake.

Another important strategy is to reduce the amount of sugar and fat in your diet.  Cutting back on these will leave room for more nutrient-dense foods that can boost your health without the unwanted calories.

You will also need to avoid consuming too much salt. Research shows that salt can affect the way your body handles fat and make it difficult to lose weight.

Health Benefits of Losing Weight

Chronic disease. Research shows that losing weight can produce significant improvements in diabetes, high blood pressure, heart disease and a number of other serious medical conditions. 

While many of these conditions were thought to be irreversible, studies show that not only can they be controlled; in many cases, patients are able to have their prescription doses reduced or to be taken off of the drugs altogether.

Rejuvenation. Losing weight will help to restore your cells to a more youthful state. Without the excess weight on your body, you will be able to do so much more and truly enjoy life.

Brain function. Eating a healthy diet, rich in antioxidants and other key nutrients can help to protect your brain cells and delay the onset of Alzheimer’s or other diseases of aging that affect the brain.

Strong bones. Adding more fruits and vegetables to your weight loss diet can help to keep to prevent osteoporosis by preventing calcium from being leached from the bones. Drinking vitamin D-rich milk instead of sugary drinks will also help to keep your bones strong.

These are just some of the health benefits that you can begin to enjoy by losing weight. 

What Could We Do More To Fight Childhood Obesity?

Childhood obesity is a problem that affects children of all cultural, ethnic and racial persuasion. But some groups are affected more than others. According to the CDC, African American and Hispanic children are more likely to be overweight than children of other racial groups. This is particularly significant in Miami, Florida, where these two groups constitute a large percentage of the population.
Clearly, if we are to reverse this public health epidemic, we must develop strategies to address the unique circumstances that contribute to obesity in these particular groups..
Here are 5 simple things that you can do to keep your child from becoming overweight.

• Keep sodas out of the house. Although fruit juices contain some important nutrients, they are also high in sugar, so limit fruit juice to not more than 1 cup per day. Encourage your child to drink water when thirsty.
• Avoid purchasing foods that contain high fructose corn syrup. This sweetener is the source of a lot of added calories in the foods that children eat. So, it is safe to say that if you cut back on foods that are made with this sweetener, you could be eliminating a lot of the excess calories from your child's diet.
• Limit the amount of fast food that your child eats. Some fast food meals can provide from 50 percent to more than 100 percent of the fat, sugar and sodium that your child needs to eat in one day. 
• Get your child up and moving. Registered dietitians, pediatricians and other health-care professionals recommend that children get at least 60 minutes of exercise most days. This will help to burn calories and prevent unhealthy weight gain. Try to limit the amount of time that your child sits in front of the television or playing video games.
• Set a good example. Let your child see you eating the foods you want him to eat and make regular exercise a family affair.

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Please send us your comments on any topic presented here, or ask a question.

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant, specializing in child health and nutrition, with special emphasis on childhood obesity. Dr. Carter, who earned her PhD in nutrition from the University of California, Berkeley, is CEO of CHANA Project, the Child Health and Nutrition Access Project. To learn more, visit www.dailydietguide.com and www.chanaproject.org.