heart health-related stories
Exercise Can Beat Heart Surgery
Photo: Bob.Fornal, Flickr
If it seems too good to be true, honestly, there's no catch. "A moderate aerobic workout like biking or brisk walking for about a half hour a day or at least five days a week can train your heart to be healthier so you won't need a stent," says Dr. Christopher Cannon, associate professor of medicine at Harvard Medical School. A consistent exercise plan slows the heart rate and lowers blood pressure so your heart doesn't have to work as hard. "Therefore it can make do with a slightly reduced amount of blood from the blockage," says Cannon.
Cardiovascular risk gradually increases for everyone as we age, but the risk jumps sharply after menopause. "Although we don't know why for certain, it's likely estrogen acts as a protector against heart disease," Cannon says. "As estrogen levels decrease it leaves women more vulnerable." And here's a fact to ward off any thoughts you might be having resembling, 'this won't happen to me': The American Heart Association's latest figures show 1,314,000 angioplasties -- the procedure that inserts the stent -- were done in the United States in 2006.
Be Savvy About Saturated Fat
How's this for alarming stats -- an astounding 80 percent of us are eating more than the recommended daily intake (RDI) of saturated fats every day. That's pretty shocking -- I expected the number to be high but not that high. Considering February is heart health month, I think it's time to face the facts about our saturated fat intake. For the record, the RDI of sat-fat is 20 g per day. Keeping that in mind, consider this:- One croissant has 20 g of saturated fat
- Eight ounces of cashew nuts has 30 g. So does one-third of a roast chicken.
- If a food has 5 g of sat-fat in a serving, avoid it.
- Soft cheese has less sat-fat than hard cheese.
Want to know the sat-fat content of some of your favourite foods? Here's a pretty thorough list, and click here for more facts and myths on sat-fat.
The link between salt and blood pressure
In early June, I wrote a post about a study that stated a low-sodium diet didn't have as great of an impact on heart health as previously thought. Now a new study confirms the traditional thought that salt intake effects blood pressure. Color this writer confused. The more recent study aimed to find a genetic component that made people more susceptible to the effects of salt on blood pressure. Ultimately, the study found no genetic link. The study subjects who took in more salt had higher blood pressure regardless of genetics.
While the previous study doesn't necessarily dispute the link between blood pressure and salt intake, it does state that 80% of people who were on a low-sodium diet (in their study) were at a greater risk for developing heart disease. While they don't believe low-sodium diets are a causative factor for heart disease, they're questioning whether or not a low-sodium diet is effective for heart health management.
So what's a person to do? Personally, I'm going to continue avoiding high-sodium packaged foods, minimizing the salt I use in cooking, and not worrying about it. How about you?
Broccoli may undo diabetes damage
Chris recently put broccoli on his list of death-defying foods for its preventative benefits against certain forms of cancer. But the benefits of broccoli don't stop there. Recent research from the UK shows that a compound found in broccoli may reverse heart blood vessel damage caused by diabetes.The compound sulforaphane, found in broccoli, boosts the production of enzymes that protect blood vessels. In addition, it reduces certain molecules that can do cell damage.
People with diabetes have an increased risk of heart disease and stroke due to damaged blood vessels. Cruciferous vegetables, such as broccoli, are beneficial to heart health.
Daily Fit Tip: Steer toward sterols
You know that eating foods like greasy burgers and fries can give your cholesterol level an unwanted boost. But there are foods you can eat that will lower your cholesterol.
Life Fit Chat with Laura Lewis: "Good" stored body fat helps heart survive
Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!If you are still caught up in the '90s mentality of low-fat dieting, new research suggests this is not a heart-healthy diet. As a matter of fact, there are many heart-health benefits of including vegetable oils and foods rich in omega-3 and omega-6 polyunsaturated fatty acids. So what does that mean? It means you should include foods such as soybean cooking oil, canola and flaxseed oils, walnuts, and fish such as salmon, tuna and sardines in your diet. A diet rich in omega-6 fatty acids (mainly linoleic acid) may also lower blood pressure. Linoleic acid is found in foods such soybean, safflower, sunflower and corn oils, tofu, nuts, and seeds.
Research conducted by Dr. Hannia Campos of Harvard School of Public Health in Boston found that participants in the study with the highest levels of alpha-linolenic acid in their body fat had a 59 percent lower risk heart attack. And the good news is that you do not have to make a dramatic shift in your diet in order to reap these healthful benefits. We only need about two teaspoons of soybean oil or canola oil, half a teaspoon of flaxseed oil, or six to 10 walnut halves each day to reap the benefits. And, an added benefit is that the good fat found in omega-3 and omega-6 polyunsaturated fatty acids also fills your tummy up faster which means you may also consume fewer calories throughout the day.
I like to start my day off with a heart healthy breakfast ... just toss a small handful of walnuts in your morning cereal and you are set!
Research conducted by Dr. Hannia Campos of Harvard School of Public Health in Boston found that participants in the study with the highest levels of alpha-linolenic acid in their body fat had a 59 percent lower risk heart attack. And the good news is that you do not have to make a dramatic shift in your diet in order to reap these healthful benefits. We only need about two teaspoons of soybean oil or canola oil, half a teaspoon of flaxseed oil, or six to 10 walnut halves each day to reap the benefits. And, an added benefit is that the good fat found in omega-3 and omega-6 polyunsaturated fatty acids also fills your tummy up faster which means you may also consume fewer calories throughout the day.
I like to start my day off with a heart healthy breakfast ... just toss a small handful of walnuts in your morning cereal and you are set!
Eating fish for your heart? Skip the tilapia
Diet & Weight Loss, Nutrition & Supplements
Eating right is an important way to protect your heart. Many people turn to fish as a low-fat, high quality source of protein. But researchers at the Wake Forest School of Medicine are now saying that tilapia, a popular species of mild-tasting fish, may not be the best choice for good heart health.Though many fish, such as Atlantic mackerel, are rich in omega-3 fatty acids, tilapia is actually low in these heart-healthy fats. Not only that, they're high in omega-6 fats. Together, that combination makes tilapia an inflammatory food, something people with heart disease shouldn't be eating.
In fact, experts say that tilapia has the same inflammatory potential as a hamburger. Surprising, I know. For more tips on what kinds of fish are both safe and Earth-friendly, check out Monetery Bay Aquarium's seafood guide.
Cleveland Clinic pairs with Weight Watchers
Healthy Places, Diet & Weight Loss, Fitness
The renowned Cleveland Clinic isn't just taking care of its patients, it's also making sure that employees are in good health as well. The hospital banned smoking in 2005, and as of last fall, stopped hiring people who smoked. They've eliminated trans fats not only from patient menus, but also campus cafeterias and vending machines. And now, the hospital is taking their employee wellness program one step further.The Cleveland Clinic recently partnered with Weight Watchers, which will now be available to any employee free of charge. Weight Watchers is a weight loss program that focuses on portion sizes, making healthy choices, and behavior modification. In November, the hospital plans to add in another wave of their employee health program -- access to fitness centers.
Can you imagine working for the Cleveland Clinic? What an awesome way to support their employees. "When our employees feel healthier and are healthier, they're able to take care of patients better," said Dr. Michael F. Roizen. He also stresses that using the services is purely voluntary. Cleveland Clinic is known for its cardiac care, so this is a great way for the hospital to invest in the heart health of its employees.
Shaking up beliefs about salt
New research is shaking up the belief that a low-salt diet benefits heart health. A low-sodium diet has long been recommended to lower blood pressure, but this new research suggests that lower sodium may not impact heart health as much as previously thought ... if at all.Through surveys, researchers followed the health of over 8,000 participants over a period of years. After adjusting for other risk factors, the participants who consumed the least salt were 80% more likely to die from cardiac disease.
It's important to note that the researchers are not implying that a low-salt diet could be a causative factor for heart disease. Rather, they're questioning the efficacy of low-sodium diets for heart health and questioning whether it makes sense for doctors to recommend lowering sodium intake for people who have no other health problems. Personally, I'm having a hard time shaking the low-sodium belief. What do you think?
Top 10 heart-friendly cities
Using factors such as stress levels, cardiovascular mortality, high blood pressure, smoking, and the number of people who commute by foot/bike instead of car, the American Heart Association ranked the best cities/metropolitan areas for women's heart health. Did your city make the list?- Minneapolis-St. Paul-Bloomington, Minnesota
- Washington-Arlington-Alexandria, District of Columbia
- Denver-Aurora, Colorado
- Boston-Cambridge-Quincy, Massachusetts
- Seattle-Tacoma-Bellevue, Washington
- Portland-Vancouver-Beaverton, Oregon
- San Diego-Carlsbad-San Marcos, California
- Los Angeles-Long Beach-Santa Ana, California
- Phoenix-Mesa-Scottsdale, Arizona.
Exercise during pregnancy leads to healthier hearts
Diet & Weight Loss, Fitness, Nutrition & Supplements
Long gone are the days when pregnant women were expected to rest and eat for two. Research shows that, among other benefits, a fit and active pregnancy leads to a healthier heart -- for both mom and baby. A recent study had 10 pregnant women engage in varying levels of physical activity. Both the mother's and baby's responses were monitored. Fetuses whose mothers exercised had significantly lowered heart rates. The heart health benefits were evident at all tested stages of gestation.If you're pregnant, check with your OB/GYN before beginning an exercise routine. But for most pregnant women low-impact activity is recommended. Walking, yoga, and swimming are great choices for physical activity -- they're low impact, get your heart rate up, and are relatively safe activities. BabyCenter has more ideas for activity during pregnancy.
Tart cherries are a smart snack
University of Michigan researchers have found that tiny little tart cherries can have a big impact on heart health and on diabetes. During the study researchers fed some rats a diet that included tart cherries; a control group of rats ate a diet that was equivalent in carbohydrates and calories but contained no cherries. At the end of the study, the rats who ate cherries had improvements in weight, fat percentage, cholesterol, and inflammation. A reduction in these risk factors is good news for heart health and diabetes. Cherries are a nutritious addition to your diet. They're delicious, easy to snack on, and make a great addition to a lot of recipes. In fact, we've written about the perks of cherries before -- Chris wrote about the anti-inflammatory properties of cherries and they even offer some protection against UV rays. So grab a handful of tart cherries and snack away!
Vytorin debate continues
Diet & Weight Loss, Celebs & Entertainment
A medication frequently prescribed for high cholesterol came under fire a few months ago when a trial showed the medication -- a combination of simvastin and ezetimibe -- worked no better than simvastin alone. Simvastin is a statin designed to lower LDL cholesterol; ezetimibe is another medication that should lower LDL in another way. The results of the trials regarding the efficacy of Vytorin are being discussed at the American College of Cardiology's annual meeting this week. At this point, researchers aren't entirely sure if the results of the trial are indicative of how Vytorin would affect those with mildly high cholesterol or those who are newly diagnosed; all the participants in the study had very high cholesterol and had been under treatment for years.
Depression after stroke can be debilitating
Roughly a year ago my cousin had a stroke. It shocked and scared everyone in the family because nobody saw it coming. Prior to her stroke she worked at a school, but has yet to return to work. She's made great progress physically, though she still has weakness in one arm. But her bubbly, effusive, and gregarious personality has never quite been the same since the stroke. According to an Australian study, depression can disable stroke patients almost as much as physical issues. The study followed 210 stroke patients. Of those who eventually went back to work, 33% were diagnosed with post-stroke depression. 45% of those who didn't return to work were diagnosed with depression.
On the job: Heart health during the work week
Healthy Habits, Work/Home Balance, Diet & Weight Loss, Fitness, Motivation
Is your job putting your health at risk? You might not think so. But if you're mostly sedentary during the week and fueling up on take-out for lunch every day, you might not be doing enough to protect your heart. Don't worry -- even the busiest schedules can be tweaked to leave you with more energy and less stress. Check out Forbes recommendations for better health on the job. They include:
It may not be possible to eliminate all stress from your job, but taking care of yourself will actually improve your job performance and help you feel better at the same time.
- fixing up your diet, not by eliminating foods but by adding in as many servings of fruits and vegetables as you can.
- drinking plenty of water throughout the day.
- finding time for short bursts of exercise -- a quick walk at lunch, taking the stairs, etc.
- planning a lighter, more nutritious lunch.
- teaming up with a co-worker or two who shares your health and fitness goals.
- substituting deep breathing for an stress-eating binge at the vending machine.
- creating a stretching routine you can do in-office to lengthen muscles that shorten when you sit all day and improve circulation.
- finding a better balance between work and home.
It may not be possible to eliminate all stress from your job, but taking care of yourself will actually improve your job performance and help you feel better at the same time.
