Prevent Heart Disease NOW

Subscribe to this feed
Bookmark and Share
1 reply [Last post]
Robin Thomas's picture
Robin Thomas
Title: LumiGRATE Poster - Top of the Totem Pole
Joined: Aug 21 2010
Posts: 94
User offline. Last seen 11 years 16 weeks ago.

February is Heart Healthy month.

 

Quite ironically, I am writing this as I pray for my brother Jim who had a massive heart attack only yesterday.  Last year at this time I dedicated an article to my father, who passed away over 15 years ago.  Clearly, I have a personal interest in preventing heart disease NOW. The chances are that you also have a friend or family member who has been diagnosed with heart disease.  Maybe it is YOU who are affected.  The statistics are telling:

  • Heart disease is the number one cause of death for both men and women in the United States.
  • Heart disease accounts for 40% of all U.S. deaths, more than all forms of cancer combined.
  • More than 2,500 Americans die from heart disease each day, equaling one death every 34 seconds.
  • Approximately 40% of people having a heart attack die before they get to the hospital.
Sobering thoughts.  Pay attention to your body.  If you experience any of the following, you may be having a heart attack:
 

Signs of a Heart Attack from the American Heart Association

  1. Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes, or goes away and comes back.
  2. Pain or discomfort in one or both arms, the back, neck, jaw or stomach.
  3. Shortness of breath with or without chest discomfort.
  4. Other signs such as breaking out in a cold sweat, nausea or lightheadedness.
  5. As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.

If you have any of these signs, don’t wait more than five minutes before calling for help. Call 9-1-1…Get to a hospital right away.

Heart Disease Prevention: What You Can Do

Cardiovascular disease is often called the silent killer, because frequently people don’t have any physical symptoms before their first attack. Getting to the hospital quickly in case of a heart attack can save your life. Taking steps to prevent cardiovascular disease in the first place is even better. Five important lifestyle changes can make a huge difference in your health:

  1. Eat a healthy diet:  It is possible and even delightful to eat heart-healthy.  Fill your plate with plenty of vegetables and fruits.  At least two thirds of your plate should be vegetables.   Small amounts of lean protein, including beans and fish, and whole grains instead of processed wheat flour is best.  Eating the right kinds of fats is also important.  Studies show that consuming at least 250 mg of omega-3 fatty acids (EFA’s) per day reduce the risk of sudden cardiac death. Partially hydrogenated fats (trans fats) found in most processed foods increase the risk of coronary heart disease by raising blood cholesterol levels.  It’s best to stay away from processed and prepackaged foods as much as possible.
  2. Lose some weight:  Extra fat, especially around the abdominal area, significantly increases both inflammation and the risk for heart disease.  One way to see if your weight is healthy is to calculate your body mass index (BMI).  A BMI of over 25 is generally associated with a higher risk of heart disease and stroke.
  3. Get up and MOVE: Find a way to exercise at least 30 minutes every day.  You can start simply through active living .  Park the car on the opposite side of the parking lot.  Walk up the stairs instead of taking the elevator.  Take a walk at lunchtime.  You don’t have to spend hours at the gym in order to get the benefits of regular exercise.
  4. Easy on the Alcohol: Although a glass of wine now and again is actually quite healthy, too much alcohol ( more than 1 drink a day for women or 2 drinks a day for men) increases blood pressure and can actually weaken the heart muscle itself.
  5. Quit Smoking: Smoking is by far the most significant risk factor for developing heart disease.  Chemicals in tobacco actively damage both your heart and your blood vessels, leading to atherosclerosis, increasing your heart rate and your blood pressure.  Even second-hand smoke is dangerous and increases the chance for heart disease. Fortunately, when you quit smoking, your cardiovascular risk drops dramatically within one year.
Take a stand against heart disease.  If you smoke, stop.  Drink in moderation.  Practice active living.  Eat healthy, whole foods, and avoid processed foods. Studies have shown that certain supplements can help, too.  If you don’t want to do it for yourself, do it for your family and friends.  Please!
Live Well,
Robin

American Heart Association

Mayo Clinic

Centers for Disease Control and Prevention: Heart Disease

http://www.drinkaware.co.uk/facts/factsheets/alcohol-and-heart-disease

__________________

Robin started contributing to  Lumigrate in August 2010.  "Meet Robin Thomas", a topic in our biographies/vitae forum is at http://www.lumigrate.com/forum/meet-robin-thomas to read all about her journey, which was greatly influenced by the need to help solve her youngest son's significant health challenges. For those who want just the overview here: After working over 22 years in medical research at the University of North Carolina on chronic inflammatory diseases she switched her focus to preventive health in 2004 when she was introduced to USANA Health Sciences.   Robin is passionate about helping others improve their health, have more energy, manage their weight, and improve their skin. 

I love meeting new friends !

LIKE me on Facebook      Connect on LinkedIn

Follow me on Twitter        Learn more at my BLOG

"I dream of a world free from pain and suffering. I dream of a world free from disease. The USANA family will be the healthiest family on earth. Share my vision. Love life and live it to its fullest in happiness and health."

-Dr. Myron Wentz, Founder and Chairman, USANA Health Sciences

 

Robin Thomas's picture
Robin Thomas
Title: LumiGRATE Poster - Top of the Totem Pole
Joined: Aug 21 2010
Posts: 94
User offline. Last seen 11 years 16 weeks ago.
Genetic research on why fruits/vegies prevent HD/Eating tips

Here's some new genetic research on why a healthy diet filled with fresh fruits and vegetables helps prevent heart disease, and then some easy tips on how to add more of these foods daily.  It doesn't have to be complicated! 

Research now shows that these healthy foods also appear to decrease our risk of heart disease by actually modifying our genetic code.(1)  A comprehensive diet and gene heart study published October 2011 in PLoS Medicine recently concluded that people with high-risk gene mutations who ate at least two servings of raw fruits ,vegetables and berries each day had a similar risk of heart disease as those with low-risk versions of the gene.

"Our research suggests there may be an important interplay between genes and diet in cardiovascular disease. Future research is necessary to understand the mechanism of this interaction, which will shed light on the underlying metabolic processes that the 9p21 gene is involved in."   Lead author, Dr. Ron Do

1. PLoS Med. 2011 Oct;8(10):e1001106. Epub 2011 Oct 11. The effect of chromosome 9p21 variants on cardiovascular disease may be modified by dietary intake: evidence from a case/control and a prospective study.Do R, Xie C, Zhang X, Männistö S, Harald K, Islam S, Bailey SD, Rangarajan S,
McQueen MJ, Diaz R, Lisheng L, Wang X, Silander K, Peltonen L, Yusuf S, Salomaa V, Engert JC, Anand SS; INTERHEART investigators. 

10 Easy Ways to Add More Fruits and Vegetables to Your Diet

Adding more fruits and vegetables to your diet is easy with a little planning.  Here are 10 tips I use every day that help my whole family eat better:

  1. Add whole fruit or berries to your breakfast.  A handful of blueberries or strawberries is great over breakfast oatmeal, quinoa, or yogurt.
  2. Stuff an omelet with vegetables.  Adding peppers, onions, tomatoes, and other veggies turns eggs into a complete meal.
  3. Add some variety to your morning  smoothie.  Use your favorite meal replacement shake as the base and add fresh or frozen berries, mixed fruit,  or banana.  Check out some Heart Smart Smoothie recipes.
  4. Place a bowl of colorful fruit where everyone can easily grab something for a snack on the run. I keep bowls of apples, oranges and bananas on the kitchen counter.  You'd be amazed how quickly that fruit disappears.
  5. Keep cut vegetables handy for mid-afternoon snacks, side-dishes, lunch box additions, or a quick nibble while waiting for dinner.  Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or while radishes.
  6. Exchange cut veggies and hummus for that chips and dip.
  7. Add color to your salads: Berries and mandarin orange slices are great, as are grape tomatoes and carrot slices.  Be inventive!
  8. Add vegetables to your sandwiches.  Ripe avocado makes a yummy spread instead of mayonnaise, and sliced pineapple, apple, peppers, cucumber and tomato add both crunch and flavor.
  9. Make salad a main dish of dark, leafy greens and other colorful vegetables.  Add chickpeas or edamame (fresh soybeans) for protein.  Squeeze fresh lemon wedges on the salad for a quick, low calorie dressing.
  10. Grill colorful veggie  kabobs with tomatoes, green and red peppers, onions, and mushrooms.  Perfect as the weather gets a bit warmer this spring and summer.

Do you eat 5 or more more fruits and vegetables everyday?  Share some tips that you use to increase the number of servings of these colorful and flavorful foods.  I'll pass your tips on to my readers.  :~)

Live Well!

Robin

__________________

Robin started contributing to  Lumigrate in August 2010.  "Meet Robin Thomas", a topic in our biographies/vitae forum is at http://www.lumigrate.com/forum/meet-robin-thomas to read all about her journey, which was greatly influenced by the need to help solve her youngest son's significant health challenges. For those who want just the overview here: After working over 22 years in medical research at the University of North Carolina on chronic inflammatory diseases she switched her focus to preventive health in 2004 when she was introduced to USANA Health Sciences.   Robin is passionate about helping others improve their health, have more energy, manage their weight, and improve their skin. 

I love meeting new friends !

LIKE me on Facebook      Connect on LinkedIn

Follow me on Twitter        Learn more at my BLOG

"I dream of a world free from pain and suffering. I dream of a world free from disease. The USANA family will be the healthiest family on earth. Share my vision. Love life and live it to its fullest in happiness and health."

-Dr. Myron Wentz, Founder and Chairman, USANA Health Sciences

 

This forum is provided to allow members of Lumigrate to share information and ideas. Any recommendations made by forum members regarding medical treatments, medications, or procedures are not endorsed by Lumigrate or practitioners who serve as Lumigrate's medical experts.

Lumigrate Newsletter

Stay informed of the latest Lumigrate news!

Subscribe to this feed