A to Z Guide to Heart Health

The choices you make in life, from food to fitness, can impact your heart. Use this guide as a reference, and choose wisely to keep your heart healthy and happy.

A
Avocados: Monounsaturated fat in avocados may help keep cholesterol under control, especially if you swap mashed avocado for mayo, cream cheese or butter on a sandwich. Avocados also contain potassium which helps to lower book pressure.

B
Barley: High intake of this whole grain reduces risk factors for heart disease, including high blood pressure and cholesterol. Use barley to help you reach the recommended daily goal of 25 to 30 grams of fiber.

C
Cherries: A diet rich in cherries may lower C-reactive protein (CRP) in the blood. High levels of CRP indicate inflammation in the body and are linked to increased risk of heart disease. Cherries - tart, sweet or juiced - are a tasty way to cut CRP levels.

D
D, the vitamin: People with vitamin D deficiencies tend to develop coronary artery disease, heart failure, stroke and high blood pressure. If you don't get enough sunshine (5-30 mins, between 10 a.m. and 3 p.m. twice a week, some studies say) to create vitamin D, aim for 200 international units a day if you are younger than 50, or 400 IUs daily if you're 50 to 70. Vitamin D is also found in milk, salmon and some fortified foods.

E
Eggs: A good source of nutrients just got better. Eggland's Best has laid a new egg. It has three times more omega 3's - the fatty acids shown to reduce cardiovascular risk. The new eggs also have 25 percent less saturated fat and 19 percent less cholesterol than regular eggs. What an easy switch!

F
Flax seed: These tiny seeds are full of fiber and omega-3's, which may help cut total cholesterol. Opt for ground flax seed. Whole seeds pass through your body undigested.

G
Green Tea: Regular tea drinkers trimmed hypertension risk by up to 65 percent, according to a study in the Archives of Internal Medicine. Three cups of green tea a day are all you need to reap the rewards.

H
Heart: When shopping seek out foods that flaunt the American Heart Association's check mark. It identifies food certified to meet the AHA's criteria for cholesterol and saturated fat. For a list of heart-friendly products, visit heartcheckmark.org.

I
Ice: The ICE stands for In Case of Emergency. Cell phone users should add the numbers of people to contact in an emergency under the name ICE. It can help responders find your next of kin quickly.

J
Jump: Or hop, skip, run or walk. The American Heart Association recommends adults get a least 30 minutes of physical activity a day 5 days a week.; children should get 60 minutes daily.

K
Kale: Along with other cruciferous vegetables such as broccoli and cabbage, kale contains antioxidants that cut your risk of heart disease.

L
Laughter: Studies show that people who score high on the happiness scale have reduced risks of suffering a heart attack and heart disease. They also have lower blood pressure.

M
Milk: Two to three servings of low-fat or nonfat milk or other dairy products a day are part of the DASH (Dietary Approaches to Stop Hypertension) eating plan. People follow the DASH diet experienced a drop in blood pressure after just 2 weeks. See dashdiet.org.

N
Nuts: A small handful (about 1/3 cup) a day cuts the risk of heart disease and may trim your waistline because they help you stave off hunger.

O
Olive Oil: Two tablespoons a day in place of saturated fats, such as butter, provide antioxidants known to increase HDL (good) cholesterol and trim triglycerides, a form of fat circulating in the bloodstream. Extra virgin olive oil contains more of the good stuff.

P
Phytosterols: these plant compounds keep the body from absorbing cholesterol. Flax seed and nuts contain phytosterols, but for the biggest benefit, look for phytosterol-fortified foods such as Minute Maid Premium Heart Wise Orange Juice. People who drank two 8 ounce glasses of the fortified OJ daily for 8 weeks lowered their LDL (bad) cholesterol by 12 percent.

Q
Quinoa: Quick cooking quinoa is a whole grain with a hefty dose of heart protecting folate. The Institute of Medicine recommends 400 micrograms of folate daily. A 1 cup serving of quinoa contains 83 micrograms. Use it in place of rice or pasta.

R
Resveratrol: Studies suggest that the resveratrol and other plant nutrients in red and purple grapes and grape juices offer the same heart protecting benefits of red wine. One small study showed reductions in high blood pressure in men who drank 12 ounces of Concord grape juice daily for 12 weeks. Half a glass (2-3 ounces) of red wine daily may decrease the risk of heart disease by 26 percent.

S
Strawberries: Two or more servings daily (1/2 cup/serving) of strawberries may protect against blood vessel inflammation. These and other berries, especially blueberries and blackberries, contain high levels of heart healthy antioxidants.

T
Tomato Sauce: Lycopene in tomato sauce reduces heart attack risk. Researchers found that men with high lycopene levels had half the risk of heart attack compare to men with low lycopene levels.

U
Upbeat: Keep smiling and you may stay healthy. People with heart disease are 40 percent less likely to laugh according to a University of Maryland study.

V
Visceral Fat: This fat, typically found deep in the abdomen, is a strong predictor of heart attack, so watch your waistline. To prevent heart disease, doctors recommend that women's waists should measure less than 35 inches; men's less than 40 inches.

W
Walnuts: Eating 1-1/2 ounces of omega-3 rich walnuts after a high-fat meal may help keep blood vessels wide open, instead of constricting as they often do after such a meal. This may prevent hardened arteries that lead to heart disease. (Of course, the wisest choice is to avoid meals with a lot of saturated fats.)

X
Xylophone:
Play this fun percussion instrument for stress-reducing benefits or for that matter, listen to any music you love. According to a University of Maryland study, listening to joyful music has a healthy impact on blood vessels similar to that of eating walnuts (see above).

Y
Yoga: Regular practice of yoga or meditation lowers stress, breathing rates, and blood pressure. It also may reduce anxiety and depression, accord to the Harvard Mental Health Letter.

Z
ZZZZ: Catch some zzzzzs. Sleep for 8 hours a night to cut levels of cortisol, the stress hormone. High cortisol levels can lead to weight gain and an increase in risky visceral fat (see above).

Following the alphabet can easily map your way to good health. ~ Taste of Home's Healthy Cooking magazine. For more information go to tasteofhome.com. ~ Aunt Millie

Calcium and Osteoporosis Guide

Calcium's Role in the Body
Calcium plays a vital role in nerve and muscle function, clotting of blood, enzyme regulation, insulin secretion and overall bone strength. Bones and teeth store 99% of the body's calcium.
The calcium level in the blood is kept at a steady level by the continual exchange of calcium between blood and bone. When insufficient calcium is obtained from food the body draws calcium out of the bones.
This bone loss over a period of years may lead to osteoporosis - thinning of the bones (porous bones). The bones become weak, brittle and easy to fracture, particularly the bones of the wrist, hips, and spine. Loss of height and curvature of the spine may also result as may periodontal disease - the deterioration of the jaw bones that support the teeth.

Common in Women and Men
While osteoporosis also occurs in men, women are particularly vulnerable (1 in 4 by age 60). They have about 30% less bone than men, and a greater bone loss by menopause when estrogen levels drop. Slender framed women are at greater risk. (A woman in her eighties can have lost up to two thirds of her skeleton.)
Insufficient dietary calcium during pregnancy and breastfeeding can see bone reserves drawn upon, increasing the risk of osteoporosis in later years.
Hip fractures account for 300,000 hospitalizations each year. 1 in 5 older Americans with a hip fracture die within a year - and 1 in 5 end up in a nursing home.

Causes of Osteoporosis
The major factors associated with the bone loss of osteoporosis appear to be:
1) hormone changes of menopause
2) inadequate dietary intake of calcium and other bone nutrients such as magnesium, zinc and protein
3) insufficient exercise (weight bearing - such as walking, cycling - 30-60 minutes daily)
4) family history of osteoporosis

Other Contributing Factors May Include:
1) excessive intake of cola (regular and diet) and alcohol
2) cigarette smoking
3) some drug medications (e.g. steroids, thyroid)

Recommended calcium intake
Children 1-3 yrs. 500 mg.
4-8 yrs. 800 mg.
9-12 yrs. 1300 mg.

Teenagers 13-18 yrs. 1300 mg.
Adults 10-50 yrs. 1000 mg.
51+ yrs. 1200 mg.

Women pre-menopausal 1000 mg.
beginning menopause 1200 mg.
post menopausal 1500 mg.

Pregnant and breastfeeding
14-18 yrs 1300 mg.
19+ yrs 1000 mg.

Early Prevention Important
Gradual loss of bones begins in the thirties after maximum bone mass is reached. The stronger the bones at that time, the less trouble is likely to occur later. The earlier prevention or treatment begins the greater the benefit. The key to prevention is to build strong, dense bones early in life. By age 16, some 80% of peak bone mass is already reached.

Young women may lessen the risk by:
1) eating high-calcium foods as well as adequate fruits, vegetables, whole grains and nuts
2) drinking less soda and more milk
3) not engaging in extreme dieting that results in menstrual period cessation (via less estrogen)
4) taking regular exercise and not smoking

Good Dietary Sources of Calcium
(Eat 3-4 servings a day of calcium-rich foods)
1) Milk, yogurt, cheese
2) Flavored Milk drink and & Fruit Smoothies
3) Ice cream and frozen yogurt (low fat)
4) Soy drink (calcium-enriched)
5) Orange juice (calcium fortified)
6) Tofu (with calcium coagulant), Miso, Tempeh
7) Canned salmon or Sardines (with edible bones)
8) Breakfast cereals (calcium enriched) Total, Wheaties
9) Broccoli, Dry Beans, Baked beans
10)Almonds, Brazil nuts, Hazelnuts, Seeds

Calculating Calcium From Food Labels
The calcium content of packaged foods and drinks is shown in the Nutritional Facts label as a percentage of the DRI (Dietary Reference Intake)of 1000 mg. calcium.
To convert this percentage into milligrams of calcium, simply multiply the per cent figure by 10(or add a zero). Example: 5% = 50 mg. calcium; 35% = 350 mg. calcium.
Food Calcium Counter - www.CalorieKing.com

Calcium Supplements
Because the absorption of dietary calcium decreases with age, prescribed high doses of calcium (1500-2000 mg/day) may benefit persons with osteoporosis as well as Vitamin D (preferably in D3 form not D2), Vitamin K, magnesium, and zinc. Check with your doctor before starting any regimen of supplements. See www.CalorieKing.com for more information. ~Aunt Millie