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EAT A HEART–HEALTHY DIET
MAINTAIN A HEALTHY WEIGHT Your body mass index (BMI) is a ratio of your weight to your height and it is used to diagnose weight problems within populations. Numbers of 25 and higher are independently associated with an increased risk of heart disease, as well as, higher blood lipids and blood pressure, and systemic inflammation (a promoter of heart disease) (Zalesin, 2008). Waist and waist-to-hip ratios are useful tools to measure how much abdominal fat you have. These measurements determine whether you have an “apple” or a “pear” shape - the apple shape has more belly fat than the pear and is considered more of a health concern. Research actually suggests that abdominal obesity is a better discriminator of cardiovascular risk than BMI (Lee, 2008). And just remember, even slight weight loss can lead to beneficial health effects.
GET MORE ACTIVE Evidence regarding the health benefits of physical activity is overwhelming! It can protect against a multitude of chronic health problems including heart disease. A sedentary lifestyle is considered by numerous international organizations to be one of the most important modifiable risk factors for heart disease. Epidemiological studies show approximately half the incidence of heart disease in active versus sedentary people (Prasad, 2009). The good news is that even small increases in physical fitness are associated with significant reductions in risk. For example, studies show that two hours of moderate physical activity or an hour of vigorous physical activity every week will reduce your risk of heart disease by about 30% (Mackay, 2004). Guidelines recommend at least 30 to 60 minutes of moderately intense physical activity most days of the week.
Eating a diet that is low in saturated fats, trans fats, cholesterol, and salt, and high in fruits, vegetables, legumes, low-fat protein sources, fiber, whole grains, and low-fat dairy products can help protect your heart. The “good” fats, however, are often neglected in heart-healthy diets. The omega-3 fatty acids found in fish can decrease your risk of heart attack, protect against irregular heartbeats and lower blood pressure. If you do not like eating fish or are worried about the mercury levels, you can consider purchasing a high quality fish oil supplement containing eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA) to supply your body with the essential fatty acids it needs.
GET REGULAR HEALTH SCREENS High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won't know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action. Angela MacNeil, ND, MSc is a Naturopathic Doctor with a Masters in Human Health and Nutritional Sciences.
HEALTHY DIRECTIONS | www.healthydirections.ca January / February 2014 7