Top 10 things you can do for your heart

Part Two

By Joe Stein

Pop Quiz: Last month, I discussed five of the top 10 things you can do to have a healthy heart. Place a check mark next to those recommendations you are currently doing.

get a physical
stop smoking
get periodontal care
eat more fish
exercise

Did you pass with an 80 percent or better? Even if you didn’t do well on last month’s exam, you can still pass the course by recommitting yourself to the program. Listed below is the syllabus for the second semester.

1: Take your medications:

When it comes to medication adherence, the old saying “…There is many a slip between the cup and the lip” is true. Many prescribed medications are never taken.According to the American Heart Association, 12 percent of Americans do not fill their prescriptions at all.Almost 29 percent stop taking their medication before the course runs out. Nearly half of all patients stop taking their blood pressure medication five years after being diagnosed with high blood pressure. Don’t become a statistic due to inertia. Do the right thing and take your meds.

2: Reduce salt intake.

Let’s talk chemistry 101: Excess salt causes a buildup of fluids in your body, making your heart work harder to pump blood. Many experts recommend a daily maximum of 2400 mg, the equivalent of one teaspoon. Some foods considered safe contain more salt than you might expect. Read food labels carefully: canned soups and vegetables, breakfast cereals, crackers and lunch meats are all suspect. Many fried fast foods such as chicken, burgers and French fries can have nearly a day’s supply of salt in one meal.

3: Consider 81mg aspirin therapy:

Do the math; 81 might be your magic number.There are numerous American Heart Association (AHA) studies that indicate taking 81 mg of aspirin can help reduce the risk of heart attack and stroke. Some studies indicate 325 mg. Low-dose aspirin usage can have potential side effects such as allergic reactions, interaction with other drugs or supplements and gas- trointestinal bleeding among others. Unless you wish to end up in the school nurse’s office, seek guidance from your physician before taking any supplement, including this one.

4: Get lots of fiber: Consuming a lowfat, high fiber diet that includes at least a combined daily five servings of fruits and vegetables can lower bad cholesterol and raise the good.There are two types of fiber, soluble and insoluble. Both are needed in your diet. Foods rich in soluble fiber include oatmeal, peas, barley, apples, beans and rice bran.This type of fiber, in conjunction with a diet low in saturated fats, has been linked to reduced “bad” cholesterol (LDL) levels and decreased risk of cardiovascular disease. Foods high in insoluble (often called dietary) fiber include whole-wheat bread, rye, wheat bran, rice, turnips, cauliflower, beets and Brussels sprouts.This type of fiber has been associated with decreased risk of cardiovascular disease (CVD) and slower progression of CVD in high-risk individuals.

The American Dietetic Association recommends a minimum of 20-35 grams per day for a healthy adult depending on calorie intake and weight.A 2,000 calorie per day diet should include 25 grams of fiber per day.The way to know how much fiber you are getting each day is to carefully read food labels when you are shopping.

5: Reduce saturated and trans fats in your diet: Crack those books! Never has a three-letter macronutrient been so maligned. Like its cousin, the four-letter “Carb,” there are good ones and bad ones in each family.There are three kinds of fats: Saturated, polyunsaturated and monounsaturated. Trans fatty acid is the black sheep cousin in the fat family. Saturated fats and trans fats raise blood cholesterol levels.According to an AHA Scientific Position, an increase in dietary cholesterol in the blood is a major risk factor for strokes and heart attacks. Calories from saturated fat should not exceed seven percent of daily caloric intake. Trans fats should provide less than one percent of one’s caloric intake. Saturated fats are found most often in cheese, ice cream, lard, butter, and meats.Trans fats are sneaky…they hide in plain sight: cookies, donuts, cakes, as well as French fries.

The Omega-3 fatty acids found in many fish, which was discussed in last month’s article, are fats that are good for your heart. Are there any other good fats? Yes, poly and mono unsaturated fats help to lower blood cholesterol levels. Be careful though, fats contain nine calories per gram while carbs and protein contain only four, so one must limit total fat intake to no more than thirty percent of total calories. Study your literature by reading food labels at the time of purchase and choose wisely.

In this course on heart health, how do you fare? Think of each recommendation you implemented as a ten point boost to your final grade. Did you pass with flying colors or is some tutoring and an extra credit assignment needed?

Joe Stein, B.S., M.B.A., is a motivational speaker, certified personal trainer, health and lifestyle coach and owner of Renaissance Fitness & Wellness. He is also the author of, Leave the Cannoli Take the Weights: Practical Guidance on Eating, Exercise and Empowerment. Call 732- 345-5151 or email at Joe@TrainerJoeSpeaks.com for more information.