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Archive for January, 2010

Sodium

The main dietary source of sodium is common table salt (sodium chloride), which consists of 40% sodium and 60% chloride.

Unprocessed foods, like meat, fish, poultry and eggs, contain natural sodium as well, but only in very small amounts.

How much sodium is acceptable?

The dietary guidelines for healthy adults are 1,500 to 2,300 milligrams (mg) or less per day. One level teaspoon of table salt equals 2,300 mg sodium. People with high blood pressure should aim for less than 1,500 mg sodium per day.

The body needs very minute amounts of sodium. 250 mg of sodium each day is sufficient and can easily be supplied by natural, unprocessed foods. However, according to the Centers for Disease Control and Prevention (CDC), Americans consume on average almost 3,500 milligrams of salt every day.

What is the risk of eating too much sodium?

High sodium intake is linked to high blood pressure and heart disease.

What foods are high in sodium?

Most processed, canned and packaged foods are high in sodium. So are salt-based seasonings. Here are some examples:

FOOD GROUP FOOD CHOICES
Processed meats Hotdogs, sausage, cold cuts, bacon, corned beef, salt pork, ham, dried fish
Salted snacks Chips, pretzels, nuts, crackers, popcorn
Condiments Soy sauce, fish sauce, Worcestershire sauce, BBQ sauce, catsup, steak sauce, salad dressings, marinades
Salted seasonings Garlic salt, onion salt, meat tenderizers, monosodium glutamate, bouillon
Pickled foods Pickles and relish, pickled foods of all types, olives, sauerkraut
Canned foods Soups, sauces, tomato sauce, canned vegetables
Packaged foods Flavored or instant rice, noodles or potato mixes, TV dinners
Fast foods Fast food restaurants, in general, serve high sodium foods
Cheese Cheeses and processed cheese spreads

How can I reduce sodium intake?

There are many ways to cut back on sodium. For starters, don’t add more salt during cooking. Ban your salt shaker from the dinner table. Minimize consumption of processed, canned and packaged foods. If you buy processed foods, read the nutrition facts label for sodium content and go with the brand that has the least amount (e.g. 140 mg or less per serving). Good indicators are: “Unsalted,” or “no salt added,” or “low sodium.” When you eat out, ask if your meal can be prepared without added salt. Fast food, of course, is notorious for its high sodium content.

How can I season my food without using salt?

There are countless ways of seasoning that do not include salt. You can experiment with herbs and spices, garlic, onion, pepper, lemon- and lime juice, ginger, horseradish, olive oil, vinegar and so on. Professionals and hobby chefs alike love to make their own seasoning mixes and take great pride in the amazing results they achieve with their concoctions.

Can I use salt substitutes?

Salt substitutes are typically made from potassium chloride. Some medical conditions require the restriction of potassium. So check with your physician before making your purchases.

Understanding the Impact of Stress on the Heart

For too long, stress has been treated as a mental or psychological concern, without much understanding of its physical implications. But even the ancient Greeks thought of stress as a disorder of both body and mind, which could potentially lead to disease and even death. The Greek writer, Homer, tells the story of Achilles, the legendary warrior in Greece’s war against Troy, becoming increasingly debilitated from an illness we now call post-traumatic stress syndrome (PTSD), which ultimately destroyed him, first mentally and then physically. The hero, who could not be defeated in battle, succumbed in the end to his inner wounds. Still today, we refer to someone’s hidden weaknesses and vulnerabilities as the “Achilles heel” of that person.

The ability to experience stress is actually an asset that has helped our species to survive since we came into existence. Researchers have identified the stress response as a physiological event that helps us cope with emergency situations. In other words, stress is our natural way of dealing with danger.

When we encounter serious threats to life and limb, we are usually left with one of two choices: Fight back or run. This is also known as the “fight or flight syndrome,” which is basically what all stress experiences come down to.

Whichever way we decide to go, the body reacts immediately by releasing adrenaline and cortisol, which are both performance-enhancing hormones. Simultaneously, heart rate and blood pressure rise dramatically. The clotting ability of the blood increases to reduce bleeding in case of injury. The liver dispatches additional fat and sugar reserves to the blood for fuel. Breathing quickens to provide more oxygen. Meanwhile, food digestion is temporarily suspended and the immune system is suppressed, since these are unessential functions in a battle for survival.

All this happens as part of an amazingly concerted and well-orchestrated action process.
But while stress reactions are useful in cases of emergency, they can be outright toxic if they become part of everyday life. That is precisely what happens to people who suffer from so-called “chronic stress.” The body’s defense mechanism meant for survival turns into a self-destructing hazard.

Persistent high blood pressure leads to an increased risk of heart attack. High levels of fat and sugar in the blood stream can result over time in diabetes. Ongoing suppression of the immune system makes us more vulnerable to diseases. Chronic stress is believed to be responsible, at least in part, for many life-threatening illnesses, including cancer.

Heightened hormone activity during stress causes not only the heart to beat faster to pump more blood, the blood vessels themselves also constrict and become narrower, making the task even harder. This combination spells trouble, especially for those who are already at risk. Unhealthy eating habits, excessive alcohol consumption, smoking and lack of physical activity only increase the vulnerability to the effects of stress.

Eating Smart for a Healthy Heart

A better way to eat

Many heart disease patients are confused and uncertain about their dietary requirements. In truth, heart healthy eating does not have to be complicated. In fact, meal plans for heart patients can be easy and quick to make, and they don’t have to be bland and boring. In most cases, a few simple adjustments in your pantry and smart cooking techniques can make all the difference.

For detailed guidelines to heart healthy eating, go to Eating Lighter – Eating Smarter, a program that offers easy to follow meal plans for heart patients and everyone interested in a heart healthy diet.

Recipes for everyday heart healthy eating

Choosing quality ingredients and applying the right cooking techniques are a must for health-conscious meal preparation. Start by reducing or eliminating “empty” calories and unnecessary fat content from your meals. The trick is to accomplish this without taking away from the tastes and textures you love. If your diet bores you and leaves your taste buds out in the cold, you will not stick to it, no matter how beneficial it may be to your health.

It is a good idea not to depart right away from the eating habits you are accustomed to. Instead of introducing unfamiliar food items, try to modify the ones you always eat. Start with your favorites. If you never liked seafood all that much, don’t force yourself to eat fish, because it’s better for you. If you are more the “meat-and-potato” type, don’t give up eating what you like best. Instead, you can pick leaner meat cuts and learn lighter cooking methods. If necessary, cut back on your portion sizes. Make healthy ingredients, like vegetables and salads, your largest servings.

There are plenty of options you can explore to make your favorite meals more healthful and keep them tasty as well. For detailed guidelines to healthy meal modifications, go to Modified Recipes.

Eating out

Even the most radical “health nut” must be able to go out and have some fun. Dining out should be a pleasurable experience, unspoiled by guilt and regret. True, in most restaurants you have not much control over the chef’s cooking style – although you may ask for certain modifications, like lighter salad dressing or the omission of some ingredients. For this reason, you may want to patronize places where your wishes are readily accommodated.

It is also helpful to learn a little bit about the “restaurant lingo” commonly used in menus. Even the most detailed meal descriptions make no sense if you don’t know what they refer to.

Before you go to the restaurant of your choice, have a plan ready – a “dining out strategy,” if you will. Being prepared can help you maintain your willpower, and you won’t so easily give in to temptations. Part of that strategy is not to arrive too hungry.

For more tips to eating out, go to Dining Without Reservations.

Diet plans designed for heart health

The word “diet” is mostly associated with weight loss. While weight control is an important part of most dietary programs, there are also plans with primary focus on heart health. Two of these got a great deal of attention in recent times: One is called “Dietary Approaches to Stop Hypertension,” better known by its acronym “DASH” diet; the other is named the “Mediterranean Diet.”

The “DASH” diet

“Dietary Approaches to Stop Hypertension,” or DASH diet, is the brainchild of the National Institute of Health (NIH), a United States government health organization. The DASH diet is based on the NIH’s guidelines for the dietary treatment of hypertension and heart disease.

The DASH diet compiles meal plans that are dominated by fresh produce and other plant-based food products. The benefits of dietary fiber, potassium, calcium and magnesium are also emphasized. Animal protein is included in this diet but should be limited to reduce cholesterol. Non-fat or low-fat dairy products are recommended if consumed in moderation. Warnings are given about excessive intake of fat, sodium (salt) and sugar.

The Mediterranean diet

Despite of its name, this diet does not represent all (or even most) of the culinary cultures that developed over hundreds of years around the Mediterranean Sea. The most commonly known and practiced version in America was introduced by a Harvard professor in the mid-1990s. Its dietary principles are based on food patterns traditionally found in Greece and the southern parts of Italy.

The Mediterranean diet places great importance on fresh, natural ingredients and lean cooking methods. Vegetarian dishes dominate. Animal protein comes from fish and (to a lesser extent) poultry. Lean meats, i.e. lamb, are included but reserved for special occasions. Dairy products, especially cheese, are common staples. Olive oil is the principal source of fat and is used for cooking, salad dressing and as a dip.

Even wine is considered an important component of the Mediterranean diet. While the health effects of wine have been debated for years, there are strong indications that moderate consumption of red wine can be helpful in promoting heart health.

Folate

Folate – a.k.a. folic acid or folacin – is a water-soluble B vitamin. Dietary sources include green leafy vegetables, meat, organ meats, poultry, seafood, legumes, seeds and whole grains.

A sufficient supply of folate is especially important for women of child-bearing age to help prevent neural tube defects in embryos during pregnancy.

As with all other water-soluble vitamins, excess intake of folate is excreted and not stored in the body.

THE BEST FOOD SOURCES OF FOLATE
FOOD CHOICE AMOUNT MICROGRAMS
Kidney beans, cooked 1 cup 725
Liver, chicken 3 ounces 654
Brewer’s yeast 1 tablespoon 313
Pinto beans, cooked 1 cup 294
Black beans, cooked 1 cup 256
Navy beans, cooked 1 cup 255
Black-eyed peas, cooked 1 cup 210
Liver, beef 3 ounces 187
Asparagus, cooked 1 cup 172
Turnip greens, cooked 1 cup 170
Split peas, cooked 1 cup 127
Spinach, cooked 1 cup 109
Green peas, cooked 1 cup 101
Soybeans, dried 1/4 cup 90
Sunflower seeds 1/4 cup 82
Broccoli, cooked 1 cup 62
Lima beans, cooked 1 cup 40

Heart Disease and Sex

There are many myths and false assumptions about sex after a heart attack or stroke. In truth, most survivors can safely resume a normal sex life after a reasonable period of recovery. While it is not advisable to have intercourse right after surgery, there is no reason to remain abstinent for weeks and months, unless there are other complications involved.

Understandably, patients and their partners can be hesitant to engage in sexual activity in the wake of a serious illness, fearing that the physical requirements of lovemaking may be too strenuous or cause more damage. An open conversation with a trusted physician or therapist can be helpful to separate facts from fiction.

Besides being apprehensive of another catastrophic event, heart patients may avoid sex or lose interest because they are too preoccupied with their situation to enjoy sexual pleasures. Some are saddened and depressed. Others develop a negative image of their own body. They may feel “incomplete” and unable to live a full life. Negative emotional responses like these are to be expected and should be considered as normal – for some time.

Most cardiologists encourage their patients to have sex as soon as they feel up to it. Sexual activity promotes physical fitness, not unlike other forms of exercising. In addition, sex (especially good sex) makes people happy and relaxes them, and happy people tend to heal faster.

There are, of course, a few extra precautions heart disease patients should take before returning to a normal sex life. Continued medical monitoring and frequent cardiac fitness tests are strongly recommended, even after apparent recovery.

Wanting to have sex again can also be a strong incentive for heart patients (and anyone else for that matter) to adopt a healthier lifestyle – including weight loss, heart-healthy eating, exercising, etc.

Heart disease and erectile dysfunction (ED)

For men, heart disease can be a cause for erectile dysfunction (ED), but ED can also be an indicator for cardiovascular problems. The reason is that the (much smaller) arteries that go into the penis can clog up – and when they do, there is a good chance that the arteries that go into the heart are similarly affected. That is why men who experience ED due to clogged arteries often suffer from high blood pressure as well. Smoking, in particular, contributes to both heart disease and to ED.

Certain medications are known to interfere with the ability of men to have sex after heart disease. For example, “beta-blockers,” which are prescribed to treat irregular heartbeat and to lower blood pressure, can cause erection problems. Heart patients who wish to use drugs against ED, like Viagra® and Cialis®, should definitely consult first with their physician to avoid sabotaging the efficacy of their heart medications. Men who take nitrates for angina (tightness in the chest) should exercise great caution, because a sudden decrease of blood pressure has been observed to occur when nitrates are combined with certain ED drugs.

Recovery may take time and patience

Any brush with a serious and sometimes life threatening illness leaves its mark. Overcoming fears of relapse and regaining one’s confidence are essential for the healing process to take hold. A great deal of patience with oneself and others is part of that.

If lack of interest in sex persists to the point where a couple’s relationship gets affected, some outside help in form of professional counseling may be in order. There are a number of ways heart patients and their partners can prepare together for the revitalization of their sex life. It is important for both not to put any unnecessary pressure on themselves and each other, for instance by setting arbitrary goals or by creating unreasonable expectations. Instead of worrying about performance, the primary focus should be on intimacy and reconnection. Even the terrifying experience of a serious health crisis can bring us closer together with loved ones and make us value each other more consciously.

Vitamin B12

Vitamin B12 is found almost exclusively in animal products. Dietary sources include meat, organ meats, poultry, eggs, fish and dairy products. Unlike other water-soluble vitamins, B12 is stored in the liver.

B12 is an important component for metabolic functions, the formation of red blood cells and the maintenance of the central nervous system.

Lasting B12 deficiency can cause pernicious anemia (insufficiency of red blood cell production) and degeneration of peripheral nerves (potentially causing paralysis). Physical indicators for B12 deficiency are a sore tongue as well as lack of energy and general weakness.

THE BEST FOOD SOURCES OF VITAMIN B12
FOOD CHOICE AMOUNT MICROGRAMS
Liver, beef 3 ounces 95
Kidney, beef 3 ounces 19
Liver, chicken 3 ounces 16.5
Salmon, steak 3 ounces 3.0
Tuna, light, packed in water 3 ounces 2.5
Yogurt, nonfat, plain 8 ounces 1.5
Beef, lean 3 ounces 1.4
Pacific halibut 3 ounces 1.2
Milk, whole 1 cup 0.9
Pork, center loin cut 3.5 ounces 0.6
Swiss cheese 1 ounce 0.5
Egg, whole, raw 1 medium 0.4
Chicken, white meat 3 ounces 0.3
Cheese, American processed 1 ounce 0.2

Vitamin B6

Dietary sources of B6 include meat, poultry, fish, whole grain, legumes, potatoes and bananas. Like with most water-soluble vitamins, excess intake of B6 is excreted and not stored in the body

B6 is an important component for metabolic functions, the formation of red blood cells and for maintaining a strong immune system.

Lasting B6 deficiency can lead to anemia, dermatitis (inflammation of the skin), glossitis (a sore tongue), depression, confusion and convulsions.

THE BEST FOOD SOURCES OF VITAMIN B6
FOOD CHOICE AMOUNT MILLIGRAMS
Banana 1 medium 0.7
Watermelon 1 slice (1 x 10 inches) 0.7
Potato, baked, with skin 1 medium 0.7
Chicken, white meat 3 ounces 0.5
Pork, center loin chop 3.5 ounces 0.5
Brewer’s yeast 1 tablespoon 0.4
Sunflower seeds, dry 1/4 cup 0.3
Pacific halibut 3 ounces 0.3
Brown rice, long grain 1 cup 0.3
Wheat germ, raw 1/4 cup 0.3
Navy beans, cooked 1 cup 0.3
Green peas, cooked 1 cup 0.3
Salmon, sockeye 3 ounces 0.19
Tuna, light, packed in water 3 ounces 0.18
Spinach, cooked 1 cup 0.1

Surgical Care for Heart Disease

In more severe cases of heart disease, surgical procedures may be required to reestablish an adequate flow of blood to the heart muscle. There are a number of surgical techniques that can be applied for revascularization.

Coronary artery bypass graft

When blood vessels in the heart are severely clogged, it may be necessary to “reroute” the blood stream. This common surgical procedure clears the way for blood to reach the heart muscle by bypassing a blockage. To achieve this, a blood vessel is usually removed from the patient’s leg and then sewn into a place in the heart to build a detour around the blocked artery.

Angioplasty

Percutaneous transluminal coronary angioplasty (PCTA), or abbreviated, angioplasty, uses a balloon-tipped catheter to re-open clogged blood vessels. The device is inserted into an artery near the blocked blood vessel and then maneuvered toward it. Once the blockage is reached, the small balloon is inflated, which opens the blood vessel by flattening the clogging plaque against the blood vessel wall. Once the catheter is removed, blood can again flow more freely. Angioplasty alone does not always clear blood vessels permanently. That is why the procedure is often followed by the installation of coronary stents, which are small devices that can hold blood vessels open.

Coronary stents

A stent is small cage-like structure made of stainless steel. Because it is collapsible, it can be reduced in size enough to be inserted and threaded through the arteries. Once the stent is maneuvered inside a blocked vessel in the heart, it is expanded and left permanently in place to keep the vessel open and permit normal blood flow. This procedure is better suited to reduce the risk of re-clogging of the arteries than angioplasty alone.

Atherectomy

Atherectomy is technically similar to angioplasty. Again, a catheter is inserted into a clogged blood vessel. Instead of a balloon-like device to open the vessel by widening it, a rotating metal blade is attached to the catheter. Plaque then is removed from the vessel wall by the rotating blade. Newer versions of this procedure have replaced the blades with laser technology.

Medical Management of Heart Disease

Ongoing clinical care is imperative for the successful treatment of heart disease. Regular follow-up examinations and tests are strongly recommended, based on risk profile and medical history. Along with continuing monitoring and therapeutic measures, dietary- and lifestyle counseling may be needed to support the recovery process. Only your physician can evaluate your risk level as part of a thorough physical exam.

Most heart patients undergo some form of drug therapy. These are the most common medications used in drug-based treatments of heart disease:

Anticoagulants (blood thinners)

Aspirin

Anticoagulants are blood thinners, prescribed for the prevention of clotting. The best- known and most commonly used drug is aspirin. Taking a small daily dose of aspirin is often recommended as a preventive measure against heart attack, stroke or unstable angina. Aspirin can also help avert recurring attacks. Physicians may consider an ongoing aspirin therapy where the risk of serious damage to the heart is substantial, e.g. to prevent an impending attack. Possible side effects include stomach irritation, excessive bleeding and undesirable interactions between aspirin and other medications.

Coumadin

Coumadin has stronger blood thinning properties than aspirin. It may be prescribed in cases where the heart does not pump properly and blood is not moved efficiently enough. Coumadin may interact unfavorably with dietary vitamin K, and patients should discuss potential problems with their physician before taking this drug.

Nitrates

Nitroglycerin is commonly utilized for the treatment of angina pectoris, which is typically experienced as chest pain and discomfort in the area around the heart. Nitroglycerin works in two ways: First, it causes the coronary arteries to widen, thus increasing the flow of blood to the heart. Second, it helps relaxing the veins when they return blood to the heart. Nitroglycerin is designed to intervene with the imminent risk of a heart attack. This drug is mostly prescribed in form of capsules or tablets and must be taken sublingually – that is under the tongue. Other versions come as patches to be worn on the skin.

Vitamin therapy

Certain vitamin supplements may be prescribed for heart disease treatment, because of their antioxidant properties. Vitamin C and E in particular are good sources of antioxidants. Vitamin B3, niacin and nicotinic acids have the ability to relax and dilate blood vessels and ease blood flow to the heart. The use of vitamin supplements in the course of heart disease therapy must be carefully monitored. Overdosing of some vitamins can lead to serious side effects and complications.

Lipid lowering medications

There are a number of drugs specifically designed to lower cholesterol and triglycerides levels. Here is a short list of the most commonly applied types of these medications.

Statins help to control the rate of cholesterol production in the liver.

Bile Acid Resins can bind cholesterol-carrying bile acids in the intestines and eliminate them through the digestive system.

Fibrates are designed to lower triglycerides.

ACE Inhibitors can help prevent constriction of the arteries.

Calcium Channel Blockers help reduce the oxygen demand of the heart muscle and dilate coronary arteries to increase oxygen supply to the heart.

Beta Blockers reduce the heart rate and lessen the oxygen demand of the heart muscle.

Diuretics increase the output of urine and reduce fluid retention as well as blood pressure.

Understanding Your Cholesterol Profile

What is cholesterol?

Cholesterol is a wax-like substance produced in the liver. However, the amount of naturally occurring cholesterol is miniscule by comparison to the dietary cholesterol we get from eating animal food products. Only animal foods contain cholesterol.

A certain amount of cholesterol is necessary for a number of important body functions. For example, small quantities of cholesterol are required to build and maintain cell membranes. Cholesterol is also instrumental in the synthesis of a number of hormones and in the production of bile acids for the digestion of dietary fats.

However, the amount of cholesterol needed to perform these complex tasks is limited to minute quantities. When too much cholesterol accumulates, it can become quite harmful. The reason is that the fatty substance has a tendency to stick to the interior of blood vessel walls, building up layers upon layers of plaque over time. Eventually, the vessels can narrow to the point where blood no longer flows through easily. This is called atherosclerosis, a.k.a. hardening of the arteries. When this happens, the risks for heart disease, hypertension, heart attack and stroke increase substantially.

Not all types of cholesterol are bad (but some really are)

In order to “travel” through the body, cholesterol has to be transported by so-called lipoproteins, which are a molecular combination of fat and protein. Lipoproteins are classified by their size and density.

Types of cholesterol

The best-known types of cholesterol are high density lipoproteins (HDL) and low density lipoproteins (LDL).

High-density lipoproteins (HDL) are called “good” cholesterol, because they help eliminate LDL (“bad” cholesterol). High levels of HDL cholesterol in the blood are desirable.

Low-density lipoproteins (LDL) are considered to be “bad” cholesterol, because they cause the build-up of plaque in the arteries. The more LDL is present in the blood, the greater is the risk of damage to the arteries. By contrast to HDL (“good” cholesterol), elevated levels of LDL are not welcome.

Triglycerides are a type of fat that is transported to the liver by lipoproteins. Triglycerides are found in most of the foods we eat. When we consume more fat, sugar or alcohol than we use up for energy, the surplus is converted into triglycerides and stored in fat cells. Overindulging in fatty and sugary foods or alcoholic beverages can elevate triglycerides to unhealthy levels.

Who should be tested for cholesterol?

Everyone over the age of 20 should be tested for cholesterol as part of their annual physical. There are two kinds of testing: the “non-fasting” test and the “fasting” test. A “non-fasting” cholesterol test will indicate the levels of total cholesterol and HDL, LDL and triglycerides in the bloodstream at the time the blood is drawn. However, the results may be skewed if foods or beverages are still being digested. For a more accurate “fasting” test, the patient is required not to consume anything for at least 12 hours prior to the test.

How much cholesterol is too high?

The recommended level for total cholesterol is below 200 milligrams per deciliter (mg/dL). 200 to 239 mg/dL is considered borderline high, and 240 mg/dL and above is seen as high.

HDL (“good” cholesterol) should be higher than 40 mg/dL. The higher the numbers, the better are the results.

LDL (“bad” cholesterol) should be below 130 mg/dL. The lower the numbers, the better are the results.

Triglycerides levels have a normal range of 40 to 150 mg/dL. 150 to 199 mg/dL is considered borderline high and 200 to 499 mg/dL is high. Everything above 500 mg/dL is dangerously high and should be treated aggressively.

Cholesterol and heart disease

When high levels of LDL (“bad” cholesterol) are present in the blood, plaque deposits can form inside the arteries to the point where these become too narrow for the blood to flow freely to the heart. When blood is kept from getting through, the heart muscle becomes starved for oxygen. If the blood supply is completely cut off to parts of the heart, the result can be a heart attack. This usually happens when a coronary artery is blocked by a blood clot on top of previous narrowing.

What affects my cholesterol?

There are number of factors that can contribute to cholesterol elevation:

Diet

A diet high in saturated fat and dietary cholesterol increases LDL (“bad” cholesterol). Reducing or eliminating consumption of meat, eggs and certain seafood, like lobster, shrimp and scallops, can help lower cholesterol.

Body weight

Weight problems are closely connected to elevated cholesterol. Obesity is one of the greatest risk factors for heart disease. Even moderate weight loss can help lower LDL levels. Both dietary improvements and aerobic exercise can help increase HDL levels.

Physical activity

Regular exercise can lower LDL and raise HDL significantly. Besides healthy nutrition, there is no better natural remedy for lowering cholesterol than staying physically active. If working out at a gym or playing sports is not an option, you still can get some form of exercise by taking short walks or by climbing the stairs instead of using the elevator.

Genetic predisposition

Hereditary conditions can indeed play a role in the way the body produces cholesterol. But most of these inherent tendencies can be counterbalanced through healthful nutrition and lifestyle choices.

Age and gender

Cholesterol levels rise naturally as we get older. Before menopause, most women show lower total cholesterol and higher HDL levels than men, because of the protective properties of estrogen. Post-menopausal women, however, tend to develop increase LDL (“bad” cholesterol), especially in cases of substantial weight gain around the waist.

Other causes

Diabetics suffer frequently from elevated LDL (“bad” cholesterol). Monitoring cholesterol is an important part of controlling diabetes. Certain medications and medical conditions can cause cholesterol to rise as well.

How can high cholesterol be treated?

Often a few simple dietary or lifestyle changes can significantly lower cholesterol levels.

Non-medical treatments

Healthy eating habits, weight management and regular exercise are among the best non-medical measures one can take to control cholesterol. The American Heart Association (AHA) recommends a daily cholesterol intake of 300 milligrams or lower. Those diagnosed with heart disease, hypertension or diabetes, should stay below 200 milligrams.

Reducing or avoiding foods high in saturated fat and dietary cholesterol is a good start if you are concerned about your cholesterol profile.

Smoking is a proven cause for lowering HDL (“good” cholesterol). Quitting can reverse these effects relatively fast.

Even moderately intense exercising can help increase HDL.

Medical treatments

There are a number of medical options to treat cholesterol. These should be considered as a last resort if dietary- and lifestyle improvements fail to produce the desired results. Some cholesterol-lowering drugs can have serious side effects. Patients should be tested and monitored by their physicians for liver problems before and while taking these medications.

Is Alcohol Really Good for Your Heart?

A number of clinical studies have found that alcohol has indeed certain health benefits, most notably for the heart. Especially moderate consumption of red wine may reduce the risk of coronary disease.

Responsible for the health effects are certain chemical components in grapes, such as bioflavonoids and antioxidants. One of the antioxidants is called resveratrol, which is present in the skin of cabernet grapes and other red varietals.

Resveratrol may help prevent platelets in the blood from sticking together and thereby protect against clot formation. The results are similar to the blood thinning effects of aspirin.

On the downside, drinking alcoholic beverages can lead to addiction and certain types of cancer. Even in small amounts, alcohol can interfere with nutrient absorption and metabolism. Additionally, alcoholic drinks are typically high in calories (7 calories per gram) and can contribute to weight gain.

The U.S. Dietary Guidelines define “moderate” drinking as two drinks for men and one drink for women per day. One drink equals 12 fl. oz. of beer, 5 fl. oz. of wine, or 1.5 fl. oz. of distilled liquor.

Pregnant women should not drink any alcohol. Common potential health risks include high blood pressure, obesity, elevation of triglycerides (fat content in the blood), certain forms of cancer, birth defects, growth inhibition (during puberty and teenage years) as well as accident proneness.

Smoking and Your Heart

Smoking is counted among the most significant risk factors for coronary heart disease in America today. Smoking has a number of adverse health effects, many of which are still being discovered.

The risk of heart disease is many times higher for smokers than for non-smokers. Against widespread opinion, the number of cigarettes (and other tobacco products) smoked per day is not a reliable indicator for the risk level of heart disease. There is no evidence that “light” (low-tar and low-nicotine) cigarettes decrease the risk compared to regular versions.

Study after study has found that smokers have on average lower HDL (“good” cholesterol) levels. Elevated carbon monoxide and reduced oxygen in the blood stream are known effects as well. The blood vessels of smokers tend to be narrower and blood vessel walls often don’t function properly. Nicotine increases the heart rate, which can make the occurrence of a heart attack more likely.

Most negative health effects related to smoking diminish substantially after quitting, sometimes within a few months. One study suggests that within 3 years of smoking cessation the risk of coronary artery disease becomes comparable to lifetime non-smokers.

Considering the compelling data we have about the dangers of smoking and the huge amount of public campaigning against tobacco use, it is remarkable how many people, especially members of the younger generations, still form the habit. Smoking is still considered by some as chic, cool and a symbol of rebellion and independence. This will not change for some time. But smokers must be made aware that they act at their own peril and despite of better knowledge.