Tuesday, February 23, 2010

Whole-Hearted Health

February is American Heart Month. Heart disease is the leading cause of death in the United States. Heart disease claims more lives than the next six causes of death combined and is significantly more deadly than cancer. The good news is that, to a large extent, the disease is both modifiable and preventable. Naturopathic medicine has much to offer in the prevention and treatment of heart disease.

Please take a moment to assess your current heart health status to better understand which medical conditions or lifestyle habits may increase your risk of developing heart disease. How many of the following apply to you?

  • Positive Family History (Parent or sibling has heart disease.)
  • High Saturated or Trans Fat Diet (Saturated fats are found in animal products. Trans fats are in deep fried and processed foods.)
  • Low Complex Carbohydrate Diet (Complex carbohydrates include whole grains like oats, brown rice, and quinoa. Simple carbohydrates are processed grains like flours.
  • Sedentary (Less than 30 minutes of physical activity every day)
  • Symptoms like chest pain, shortness of breath, coughing, heart palpitations, poor circulation, or leg swelling
  • Tobacco Use
  • Increased Alcohol Intake (Greater than 1 alcoholic drink/day for women and greater than 2 alcoholic drinks/day for men.)
  • Moderate to severe stress in life
  • Overweight
  • Elevated Blood Lipids like cholesterol
  • High blood pressure
  • Diabetes or elevated fasting blood sugar
  • African American or Hispanic

Know your body measurements that are important assessments for heart disease:

1) Body Mass Index (BMI), a function of height and weight

2) Blood Pressure

3) Waist Measurement at largest circumference

4) Waist to Hip Ratio

Consider further cardiac and metabolic evaluation IF:

· BMI is greater than 24

· Blood pressure greater than 130/85mmHg. Optimal blood pressure is around 120/80 mmHg.

· Waist measurement is greater than 35 inches in women and 40 inches in men

· Waist: Hip ratio greater than .9 for men and .8 for women

Do you have baseline screening lab work to know your risks for heart disease?

The following lab work provides an important evaluation of your risks for heart disease:

· Lipid panel (including total cholesterol, triglyceride, LDL, VLDL, and HDL)

· Homocysteine, Fibrinogen, and CRP-hs

· Fasting glucose and HbA1C

It is important to know your risk factors for heart disease. It is also important to be proactive in preventing common chronic diseases, such as heart disease. Lifestyle choices can make significant improvements in overall wellness. Why not begin with some heart-healthy food choices!

FOOD AND NUTRITION THAT YOUR HEART LOVES:

FLAX SEED

Grind up 2 Tablespoons of flax seed and add to your cereal, oatmeal, salad, or stir-fry. The omega-3 fatty acids and fiber are excellent for overall heart health.

FISH OIL

Cold-water, wild fish like salmon, sardines, and halibut provide healthy fats that protect your heart and blood vessels. They promote healthy lipid ratios in your blood like raising HDL and lowering triglycerides. If you are not consuming fish weekly, consider supplementing with a fish oil. Be sure to read your labels to assess for heavy metal contamination.

MAGNESIUM

Dark green leafy vegetables and whole grains can provide valuable magnesium. Magnesium can be beneficial for maintaining a healthy blood pressure and improving stress tolerance.

GINGER

Chronic inflammation can contribute to heart disease. Ginger is an effective anti-inflammatory food.

GARLIC

Garlic’s impact on the heart is wide-ranging. It can be beneficial for maintaining healthy cholesterol levels, blood pressure, and promoting healthy lipid ratios.

HAWTHORNE

The leaves and berries of this plant provide valuable flavonoids which protect your heart and blood vessels. Hawthorne can contribute to lowering blood pressure and serves as an antioxidant. Enjoy the berries in a tea or delight in the delicious extract.

CELERY

This heart-healthy stalk contributes to daily insoluble fiber intake. This promotes regular, daily bowel movements, helping cholesterol to exit the body. Additionally, celery can cause a diuretic effect, which can contribute to lowering blood pressure.

OAT BRAN

An excellent source of soluble fiber, oat bran can assist with lowering cholesterol levels.

DARK CHOCOLATE

The more bitter, the better. Dark chocolate is rich is antioxidants, which are needed to protect the heart from the oxidation of LDL, known as the “bad” cholesterol.

B-COMPLEX

B vitamins like folate, B12, and B6 can help the body reduce metabolites like homocysteine which are related to an increased risk for heart disease. In addition, they support the body’s ability to handle stress and to detoxify, which are both important for heart health.