HEALTH & FITNESS
You don’t have to die of heart disease By Richard Geres
Coronary Heart Disease (CHD) is the number one killer in the United States and in most westernised countries. In the US alone, nearly 600,000 people died from heart attack in 2011, narrowly beating cancer as the second most lethal killer. In the UK, about 179,000 people die each year from ‘diseases of the circulatory system’, which includes heart attacks, strokes and other related causes. Nearly 2.3 million people in the UK are living with coronary heart disease. In Malta, 35% of all deaths in 2010 were due to cardiovascular diseases. Those are mind-boggling numbers.
Yet research shows us that that a large percentage of these deaths are preventable. A study published by Foege and McGinnis in JAMA, 1993 and repeated again by German scientists in 2009 showed that a staggering 80% of all heart attacks could be avoided if the following four conditions could be met: 1. 2. 3. 4.
Healthy nutrition Regular exercise (at least 3.5 hours per week) Moderate alcohol intake Abstinence from smoking
I don’t know about you, but if I had an 80% chance of winning the lottery with a set of numbers, you can bet that I would play them. When it comes to our health however, somehow we lose sight of the dangers we are putting ourselves into by eating the wrong foods, neglecting exercise and smoking and drinking too much. And what about our children? We claim to love them more than anything, yet we are feeding them toxic foods that are making them overweight, obese and sick. Restaurants now serve special kid’s menus that consist of pure junk, full of processed ingredients and void of any nutrients. 34% or 1 in 3 children in Malta are overweight or obese, and yet we keep feeding these kids sweets, fast food and soft drinks without limit. We believe that giving in to our children’s wishes is always a good thing. It’s not. Foods that increase risk and foods that protect your heart Nutrition has a too much of an impact on our health, our resistance to disease and our life expectancy to be ignored. Depending on our eating habits, we can either be eating to protect our heart or setting ourself up for trouble in the future. Studies conducted in 16 countries have shown a close correlation between CHD and the amount of saturated fat consumed. Saturated fat intake comes mostly from fatty animal meats, processed meats and sausages and fatty dairy products, especially cheeses and creams. Foods rich in saturated fats also include cakes, biscuits and chocolate that use butter, margerine and hydrogenated vegetable oils. To see how much of these foods we eat on a daily basis, just take a look at the long lines of shelves in supermarkets displaying chocolates, biscuits and cakes. Someone is definitely eating them. Positive, inverse associations have been observed between CHD and the intake of monounsaturated and polyunsaturated fats, which are found in olive oil, seed oils, avocados, seeds and nuts. Therefore it is important Editor’s Note Richard Geres is an internationally certified Personal Trainer and Nutrition Specialist specialising in weight-management and functional fitness. Over the last 18years he has helped thousands of individuals achieve slimmer, fitter and healthier bodies through lifestyle modifications and personalised exercise programmes. He can be contacted for seminars and individual consultations through his website on www.richardgeres.com.
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to note that not ALL fat is bad, and constantly shopping for ‘lowfat’ products is not necessarily always the right thing to do. It’s the type of fat that matters. Processed carbohydrates, sugar and alcohol also play a significant role in weight-control, blood-sugar control, and its effect on lipid metabolism and regulation. This includes the regulation of cholesterol. Elevated cholesterol levels, especially LDL, are a primary risk factor for developing heart disease. Foods that appear to be associated with low CHD risk include a high intake of vegetables, fruit , legumes, whole grains, fish and poultry. But are we eating enough of these? Government guidelines recommend 5-10 servings of fruits and vegetables per day, but the majority to people do not get anywhere close to those recommendations. Vegetables are taboo in many families, especially amongst children. Habits not created during childhood are difficult to implement during adulthood, therefore if our kids or family members are not eating their veggies, we should make an effort to find ways to make their intake more tasty and appealing. The antioxidants founds in fruits and vegetables are not only heart protective, but also fight cancer and help to keep you looking younger and slimmer! Therefore if you don’t care too much about what goes on inside your body, eat your fruits and veggies to look great from the outside- it will reflect on your inside too and will protect your heart for many years to come! TEU