Heart-healthy lifestyles benefit overall heart-health!
Worried you will have cardiovascular disease because it is in your genes? Researchers at Massachusetts General Hospital found while a high genetic tendency indeed increases risk of heart disease, so does an unhealthy lifestyle. The good news is, with a healthy lifestyle, the risk of heart disease can be lowered--especially for those with a high genetic risk. Those with the most healthy lifestyle factors reduced their risk by almost 50%, regardless of their genetic risk.
PositiveTip: A healthy lifestyle benefits everyone, even those with high risk in their genes!
For heart health, replace saturated fat with unsaturated vegetable oils.
An advisory from the American Heart Association strongly recommends replacing the intake of saturated fat with poly- and mono-unsaturated vegetable fats to help prevent heart disease. Replacing saturated fat with refined carbohydrates and sugars is not supported. This group also advised against the use of coconut oil.
PositiveTip: Consider carefully your intake of saturated fat (animal) in light of your overall dietary pattern.
Cut back significantly on added sugars!
The American Heart Association Scientific Committee now recommends children limit their added sugar intake to no more than 25 g (6 tsp) daily. This is half the amount recommended by the current U.S. Dietary Guidelines for Americans. They also recommend sugar-sweetened beverages be limited to one 8 oz serving per week or less; and added sugars should be avoided for all children under 2 years.
PositiveTip: Avoiding too much added sugar is a positive step toward a healthy diet and reduced risk of obesity, cardiovascular disease, and other health problems.
Lifestyle intervention can reduce the long-term risks of diabetes.
A 23 year follow-up of 6-years of lifestyle intervention among a group of patients who had impaired glucose tolerance in China found a 45% lower risk of diabetes and a 41% reduction in cardiovascular mortality. Patients were randomized to diet-only, exercise-only, both diet and exercise or standard medical care groups. There were some marked gender differences, and the authors suggested men may not have been as adherent.
PositiveTip: Choose an active lifestyle and a healthy diet for good long-term outcomes!
Moms are right: Eat your fruits and veggies!
Consuming seven or more servings of fruits and vegetables daily reduced all-cause mortality, cancer and cardiovascular disease according to a large British study. The average consumption was just under four portions per day. It is not hard to eat seven servings as the standard portion size for most fruits and vegetables is one-half cup. This study also found that canned fruits are linked with increased mortality, possibly because of the high sugar content.
PositiveTip: Eat lots of fruits and vegetables, mostly fresh, for a healthy life.
Lifestyle changes make a difference and need to be maintained for maximum benefit.
Patients with cardiovascular disease (CVD) or at high risk for developing CVD were placed on a year-long very low-fat vegetarian diet, 180 minutes/week of moderate aerobic exercise, one hour of stress management daily, and weekly group support. Hypertension, dyslipidemia and obesity all dropped compared to the controls. Researchers identified 143 genes that showed significant change in their expression, mostly downregulated resulting in lower vascular inflammation.
PositiveTip: Healthy lifestyle changes seem to induce positive changes at the molecular level--stick with them!
Common levels of added sugar in U.S. diets raises risk of dying from heart disease.
In a 15 year follow-up, consuming 10% to 24.9% of calories from added sugar raised the risk of cardiovascular death by 30%, compared to those with less than 10%. Death jumped to 175% in those who consumed 25% or more from added sugar. Remember: one can of soda equals 7% of the calories in a 2000 calorie diet!
PositiveTip: Avoid sugar sweetened processed or prepared foods such as sodas, desserts, fruit drinks and candy!
Each 7-gram increase in dietary fiber significantly lowers risk for heart disease.
High dietary fiber intakes have been associated with lower risks for coronary heart disease (CHD). A meta-analysis of 22 observational cohort studies found that every increase of 7-grams in total dietary fiber (amount in 1 cup bran flakes, 2 fresh apples, or 1 cup of raw peas) reduced the risk of CHD and cardiovascular disease events by 10%. Findings were also similar for soluble, insoluble, vegetable, cereal, and fruit fibers.
PositiveTip: Consuming fiber rich foods may indeed keep the doctor away!
CVD mortality doubles in mothers who never breast-fed.
Researchers analyzed the results of almost 22,000 Norwegian women who were younger than 65 years old at enrollment and had given birth to at least one child. Those who had never nursed were two times as likely to die from cardiovascular disease (CVD) when compared to those who had ever breast-fed. This finding held true when adjusting for CVD risk factors, age, parity, education and marital status.
PositiveTip: When ever-possible, feeding your infant nature's way conveys big advantages to both baby and mother!
Obese children with risk factors had a "vascular age" similar to a 45 year old healthy adult.
It it is recognized that childhood obesity increases the risk of cardiovascular disease later in life. However, increasing evidence strongly suggests it is also linked to cardiovascular damage during childhood. In reviewing the evidence, researchers found obesity during the growing years was associated with measurable alterations to the structure and function of the cardiovascular system.
PositiveTip: Prevention of obesity in children is vital for their immediate and future health.