Lower your cholesterol by changing your diet

If you take in less fat in your diet, especially “trans” fats you can reduce your cholesterol, sometimes making medications unnecessary. Many people can lower cholesterol significantly by making different choices for meals. Eating more fruits, vegetables and whole grains while eating less meat, especially fatty meat can by itself reduce total cholesterol by 25%, sometimes even more. You can lower it another 10%  by eating fewer dairy products (saturated fats) and partially hydrogenated oils (trans fats).

Follow these simple rules for reducing your cholesterol

Eat unsaturated Fats.  Vegetable oils are unsaturated fats and are healthy for your heart. Examples would be fish, nuts, seeds, and some vegetables.

Avoid Saturated Fats. But you have to limit your saturated fat intake too, meat and dairy products. Trans fats are foods made with “partially hydrogenated vegetable oils.”

More fiber! Soluble fiber like oatmeal and fruits can significantly lower blood cholesterol.

Plant sterols a are like cholesterol and if you eat them your body will limit the amount of cholesterol it will absorb naturally. Check the label of butter substitutes, spreads, juices, and yogurt.

Dietary changes may not work for everyone. Some people will need to find the right foods for them, not everything works for everyone. And the changes you make have to be ones that you will keep doing so find foods that you really like. Diets NEVER work, you have to make a permanent change in how and what you eat. The good news is that when you do others in your life will follow your new way of eating. Very important for future generation to get started on healthy eating when they are young.

Some people will still need medications to lower their cholesterol to safe levels. If you do not know your cholesterol level, get it checked today.

Exercise what works and what doesn’t

Most people know it’s important to be physically fit, but a lot of us aren’t sure how to achieve that goal. Research has shown that regular physical activity can help prevent dementia, heart attacks, strokes, Type 2 diabetes and certain cancers, such as those of the breast and colon. The American College of Sports Medicine (ACSM) recently released evidence-based recommendations about the quality and quantity of exercise.

Do lift weights. In fact, if time is limited, shorten your aerobic activity to make time for weightlifting, suggests Carol Ewing Garber, chairwoman of the ACSM committee that wrote the new recommendations. Strength training is critical for older adults to help prevent age-related bone and muscle loss, both of which can lead to falls and serious injuries.

Don’t be a weekend warrior. Research suggests that it’s less effective for adults with cardiovascular risk factors to do most of their physical activity on Saturday or Sunday. Instead, do shorter bouts of exercise throughout the week.

Do diversify your exercise. The ACSM recommends “functional fitness” activities such as Pilates, tai chi and yoga. These combine balance, stretching and muscle strengthening, and they can improve your agility and body control. 

Don’t stay sedentary during your downtime. Try to find six or seven more hours a week to spend on your feet, and move around more throughout the day. And try to cut your evening screen time.

Do stretch after working out, not before. To obtain maximum benefit from flexibility training, your muscles need to be warm.

Don’t rely solely on step counts. While pedometers can be effective for promoting activity, step counts aren’t an accurate measure of exercise intensity or quality. Better to use a heart-rate monitor to track intensity, and aim for a set number of minutes rather than a certain number of steps.

Do watch your eating. While exercise alone can cut your body fat and alter your body’s composition, it has a small impact on actual weight loss over the short term – as little as five pounds a year. And losing pounds if you’re overweight can enhance the health benefits of exercise.

Don’t get discouraged if you’re not that fit. Even a little exercise is better than nothing. Slowly build up your duration and then focus on increasing the intensity. Try to add one to five minutes every two to three weeks.

By the Numbers

 

Do your best to meet these minimum exercise requirements from the American College of Sports Medicine:

Aerobic training. 5 days a week of moderate-intensity exercise, 30-60 minutes a day, at least 150 minutes a week, or 3 days a week of vigorous-intensity exercise, 20-60 minutes a day, at least 75 minutes a week.

Resistance training. 2-3 days a week, 48 hours between sessions, 2-4 sets per exercise, 8-12 reps per set (10-15 for older adults just starting exercise), 2-3 minutes of rest between sets.

Flexibility training (stretching). 2-3 days a week, hold each stretch for 10-30 seconds, repeat each stretch 2-4 times.

Functional fitness (Pilates,
tai chi, yoga). 2-3 days a week, 20-30 minutes a day.

November 19,2011 Blood type predicts stroke risk!

"O" is low and people with AB blood type have a 25% higher risk of having a stroke, based on a large study published by researchers from the Harvard School of Public Health. The information was resented at the American Heart Association meeting, with findings derived from two large ongoing studies that have been in place for over 20 years. The study was still not adequately powered to show differences between races or even between hemorrhagic vs thrombotic strokes. Known risk factors for stroke include smoking history, having type 2 diabetes, hypertension, hyperlipidemia. Perhaps this is little more than a warning for those with AB blood type to be sure to manage those other risks much more closely along with the routine advice to stay thin and get regular exercise.


Qi L, et al "ABO blood group and risk of stroke in US men and women" AHA 2011; Abstract 16887

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