10 Tips to Prevent Heart Disease And Stroke

1. Take responsibility for your health.

Cardiovascular disease is the major cause of death in America, accounting for 34 percent of deaths, many suddenly and almost all of them premature. This is down from 40 percent just four decades ago, mainly due to treatment of common risk factors. If you have diabetes, your risk increases dramatically. The best prevention against heart disease and stroke is to understand the risks and treatment options. The greatest risk is ignorance or misinformation. The first step is to take responsibility for your health.

2. Know your risks.

The most influential risk factor for cardiovascular disease is age – the older you are, the greater your risk. The second is your genetic make-up. Although everyone is excited by the scientific progress in genomics research, conclusive gene tests are still in their infancy. But, as I tell our medical students, “A good family history is a poor man’s gene test.” We have long known that if your parents, grandparents, or other relatives were afflicted with or died of heart disease, diabetes or stroke, your risk is much greater.

3. Don’t smoke or expose yourself to second-hand smoke.

The evidence is overwhelming that cigarette smoking and second-hand exposure to smoke increases the risks of heart disease, lung disease, peripheral vascular disease and stroke.

4. Maintain a healthy blood pressure.

High blood pressure, called hypertension, is known as “the silent killer” as it goes without symptoms in most individuals. High blood pressure causes wear and tear of the delicate inner lining of your blood vessels. The higher your blood pressure (BP) the greater your risk. The risk begins to increase from a pressure of 115/70 mmHg and doubles for each 10 mmHg increase in systolic (the larger number) and 5 mmHg increase in the diastolic (the smaller number). Heredity and increasing age raise the risks. Measuring blood pressures at home reflects more accurately your risk than having the blood pressure taken at a physician’s office. It is worth the investment to get a cuffmeter.

It is best not to rely only on the readings at your doctor’s office as some individuals suffer from “white coat” hypertension – their BP is up only when they are at the doctor’s office. Others have “masked” hypertension – higher when not in the doctor’s office. Prognosis is best related to home BP. But for home blood pressure readings, you should not use finger or wrist units – only regular upper arm units.

Read more at: depkhoenews.com

Tips For Lowering Salt Intake

The more salt you eat, the greater the potential rise in your blood pressure — so people with hypertension should consume no more than 1,500 mg of sodium a day. One surefire way to reduce your intake: Take the saltshaker off the table, and try not to add salt to foods you prepare at home. If you miss the flavor, experiment with some of the salt substitutes on the market. When you do use salt, use a coarser salt with less sodium per teaspoon, like kosher salt and certain coarse-grain sea salts.

When you’re comparing nutrition labels on products at the grocery store, make sure you check the sodium content too. All nutrition stats are listed per serving, so if you eat more than one serving, you’ll need to make sure you calculate total sodium accordingly. As a general rule, look for entrées with no more than 600 mg sodium and snack foods with no more than 300 mg — and of course, the lower the better. Go out of your way to buy brands that offer low-sodium varieties, especially when it comes to canned goods.

This list includes deli and processed meats (like bacon, sausage, and hot dogs), canned soup and broth, canned vegetables and beans, pickles, frozen entrées, and salty condiments like soy sauce, ketchup, and bottled salad dressing. When you do use these foods, eat them sparingly or look for “reduced sodium” varieties. If you’re lucky enough to find “no salt added” versions of canned beans, tomatoes, and other products on this list at your supermarket, you’re totally in the clear.

Fresh fruits and vegetables, whole grains, and most other unprocessed foods are naturally low in sodium. Plus, many of these foods are rich in potassium, a mineral that helps counterbalance sodium’s elevating effect on blood pressure. (These foods are also chock-full of nutrients and low in calories — so eating more of them is an all around win). When whole foods are the foundation of your diet, you’re in charge of the specific seasonings that are added during the cooking process. Be stingy with the salt.

Read more at: depkhoenews.com

Omega-3 fatty acids may improve children's sleep patterns: study

A new pilot study indicates increasing children's intake of omega-3 fatty acids may improve their sleep.

The study from the University of Oxford is said to be the first to analyze the potential link between sleep and fatty acid status in healthy children. Findings will be published in the Journal of Sleep Research.

Researchers provided 362 children from 74 Oxford primary schools with either daily 600-milligram supplements of algal sources or a placebo over a 16-week period to determine if sleep would improve.

Participants were between 7 and 9 years old. The children weren't selected based on sleep issues, although all had problems with reading.

Previous research has shown an increase in omega-3 consumption can improve children's ability to concentrate, read and spell in addition to lowering disruptive behaviour.

At the beginning of the study, parents filled out a questionnaire, with results revealing that four in ten of the children dealt with regular sleep disturbances. The researchers fitted the 43 children rated as poor sleepers with wrist sensors that monitored movements in bed over five nights.

The study found children who took the daily omega-3 supplements enjoyed 58 minutes more sleep and seven fewer awakenings per night than those who took the placebo. Higher blood levels of the long-chain omega-3 DHA were linked to improved sleep, including "less bedtime resistance, parasomnias and total sleep disturbance."

"Various substances made within the body from omega-3 and omega-6 fatty acids have long been known to play key roles in the regulation of sleep," said lead study author Professor Paul Montgomery of Oxford University. "For example, lower ratios of DHA have been linked with lower levels of melatonin, and that would fit with our finding that sleep problems are greater in children with lower levels of DHA in their blood."

While further research is needed given the relatively small number of participants, researchers say that if the study results are confirmed implications will be "profound" for children struggling with behavioral and learning issues.

Omega-3s are associated with a number of other health benefits, including their ability to lower blood pressure.

A study announced this week and published in the American Journal of Hypertension found omega-3 fatty acids EPA and DHA are as effective, if not more so, in lowering blood pressure than commonly recommended lifestyle changes, such as exercising more, consuming less sodium and drinking less alcohol.

Read more at: depkhoenews.com