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Health Options
Alan Titchenal |
A healthy focus
on the heartWhen someone such as former President Clinton has coronary bypass surgery, public concern about heart disease is elevated more than any public health campaign could hope for. This new wave of interest could save lives among those who focus on the right lifestyle changes. But people often focus on things of minor concern and miss the most important risk factors.
Question: How important is it to cut down on cholesterol?
Answer: In most people, cutting back on cholesterol in the diet has little or no effect on blood cholesterol. Even those on cholesterol-free diets can have high blood-cholesterol levels because the body makes its own cholesterol.
Cholesterol is part of the structure of every cell and is used to produce other essential compounds. Both estrogen and testosterone are made from cholesterol, and sunlight on the skin converts a form of cholesterol to Vitamin D.
Still, elevated blood cholesterol (especially the LDL form) is correlated with increased risk of coronary heart disease. So, being proactive about maintaining a healthy blood-cholesterol level might prevent a heart attack or stroke.
Q: If cutting back on dietary cholesterol has little effect on blood levels, what does help?
A: Changes in diet, exercise and reducing stress can all help. Some people need cholesterol-lowering drugs.
Q: What lifestyle changes are most likely to reduce heart disease risk?
A: Your odds can be improved by focusing on the following points:
» Don't smoke.» Decrease stress.
» If necessary, gradually decrease body fat. But lose no more than 1 to 2 pounds of weight per week. This requires a varied diet with adequate protein, carbohydrate, fat and water. High-calcium foods also help promote fat loss.
» Exercise at least 30 minutes a day to burn calories, exercise the heart, increase HDL cholesterol and improve overall fitness.
» Consume less total fat per day (50 to 70 grams), but do not eat less than 30 grams of fat. Essential fatty acids are important for blood-pressure regulation and normal blood clotting. Choose fats lower in saturated fat and include a variety of plant oils, such as canola, soybean and olive oil. Eat fish at least weekly or take an algae oil supplement to provide long-chain omega-3 fatty acids.
» Include sources of both soluble fiber (oatmeal) and insoluble fiber (particularly from fruit and vegetable skins).
» Take a daily low-level generic vitamin/mineral supplement including 100 percent of daily requirements for vitamins B-6, B-12 and folic acid as an inexpensive "insurance policy."
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Alan Titchenal, Ph.D., C.N.S. and Joannie Dobbs, Ph.D., C.N.S. are nutritionists in the Department of Human Nutrition, Food and Animal Sciences, College of Tropical Agriculture and Human Resources, UH-Manoa. Dr. Dobbs also works with the University Health Services and prepares the nutritional analyses marked with an asterisk in this section.