No you are not having a heart attack?.you just put down much more than comfortable on that hand of Black Jack!
That is called anxiety.
Above is the picture of Matt and I at his weigh-in. As part of Heart Attack Grill policy we had to put on the hospital garb. Good-ol Vegas and the gimmicks. No, we did not eat there. ?See our video of the weigh-in.
Only a few days after our weigh-in a man had a heart attack while eating at the Heart Attack Grill. It got me thinking that we are at the tail end of Heart Month; I suppose I should talk about heart health! This post is one of 4 for the Heart Health series.
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Let?s start off talking about numbers and then progress into the foods that will help our numbers. Numbers for heart health refer to those delightful labs that we get drawn by the doctor while starving, aka fasting. We need to fast for the 12 hours prior to the test for the most accurate results. I don?t know about anyone else but the pain of the phlebotomists needle seems more intense while hungry, but it has to be done. (I always treat myself to some Sambalatte afterwards). Why is it so important to go through the pain of finding out our numbers? Bottom line is that they tell us our current health and heart disease risk. It can also tell us our diagnosis: hypertension, high cholesterol, and overall heart disease.
Might I also throw in here, sometimes heart disease cannot be completely healed with nutritional therapy. This is because heart disease is caused by 2 components: genetics and personal choices. If heart disease runs in your family you can do your very best to fix your diet and lifestyle but still may have to take medications. That is ok and you are not a failure, please take them if you doctor prescribes. But, it is ok to make the goal to take less medication if you have the lifestyle part under control. NEVER stop taking or change your dosage of medications without consulting your physician! It can be detrimental.
So, let?s break these numbers down and tell you what they mean from a nutritional point of view.
Cholesterol
Total Cholesterol
This number is the accumulation of the various cholesterol components: LDL, HDL, and triglycerides. Total cholesterol (TC) gives us the overall picture of?our heart health. It includes the good and bad cholesterol. TC is like the law of averages; whether it is composed of more good (HDL) or bad (LDL) cholesterol does not matter it is what the sum of the parts. So you could have high cholesterol because your good cholesterol is high. This is unlikely, but possible.? For those mathematicians out there this is how the lab figures TC:
? ?HDL + LDL + (Triglycerides/ 5) = Total Cholesterol
Low Density Lipoprotein (LDL)
High LDL is a major risk factor for heart disease. The way I remember this is the bad cholesterol is ?L? as in lousy cholesterol.?This number is increased by too many saturated and trans fat in your diet. A good goal is to decrease the saturated fat in your diet to less than 10 percent (10%) of your total calories a day. This is 17- 20 grams of saturated fat a day for those eating 1,500-2,000 calories a day. So, whether you are trying to maintain or lose weight a diet lower in saturated fats may drastically change your diet.
Very Low Density Lipoprotein (VLDL)
This is another lousy cholesterol except it is VERY lousy. A high amount of VLDL is an indication of a higher risk of coronary artery disease. Thus, higher risk of heart attack or stroke. Like TC, VLDL is an estimated from your triglyceride value.
Triglycerides?
Triglycerides are a type of fat in our blood that is increase with sweets and alcohol. Thus, this lab has less to do with the butter and is more to do with the sugar in your pastry. Drinking alcohols in moderation and eating healthy carbohydrates (less sweets and more whole grains) will help us with this number. Think about how much soda your drink?..
High Density Lipoprotein (HDL)
Now to the good news! Our bodies use HDL to protect us. Think of HDL as the garbage truck removing all the bad (LDL) cholesterol. We want this number to be high. Think of it has having more trucks in Las Vegas removing our junk?the more the merrier! This number is lowered by too much trans fat. A good replacement for saturated fat is healthy vegetable based fats that are unsaturated. Saturated fat is solid at room temperature such as butter and unsaturated fat is liquid at room temperature.
Eating for BETTER numbers
Alcohol in moderation. Las Vegans, you heard me, moderation. This is one drink (6oz) for women and two for men. Not that you can?t handle the alcohol, you lush, but your heart doesn?t want to!
Fat that is unsaturated. Replace your saturated fat with healthier options. Less fried foods and more fresh vegetables drizzled with olive oil. I LOVE the store Cucina Olive Oil at Tivoli Village. They have an olive oil that tastes like butter! Tell them I sent you!
Omega?s from fish and vegetarian options.
Fiber and lots of it! Fiber and HDL work together to scrub down the pipes (your blood vessels) and prevent heart disease.
Overall you need to LOSE weight
Summary of Cholesterol numbers
This video is super medical, but a really great visual of cholesterol in the body.
Video
(Disclaimer: I do not receive funds or backing from AstraZeneca for using this video)
?Quick Reference of Numbers
| Total Cholesterol | |
| Below 200 mg/dL | Desirable |
| 200-239 mg/dL | Borderline high |
| 240 mg/dL and above | High |
| HDL cholesterol | |
| Below 40 mg/dL (men) | Poor |
| 50-59 mg/dL | Better |
| 60 mg/dL and above | Best |
| Triglycerides | |
| Below 150 mg/dL | Desirable |
| 150-199 mg/dL | Borderline high |
| 200-499 mg/dL | High |
| 500 mg/dL and above | Very high |
| LDL cholesterol | |
| Below 70 mg/dL | Ideal for people at very high risk of heart disease |
| Below 100 mg/dL | Ideal for people at risk of heart disease |
| 100-129 mg/dL | Near ideal |
| 130-159 mg/dL | Borderline high |
| 160-189 mg/dL | High |
| 190 mg/dL and above | Very high |
(http://www.mayoclinic.com/health/cholesterol-levels/CL00001)
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Spring Fling Health Fair
@
Spring Valley Hospital
March 31, 2012
(for those over 55 years old)
http://www.valleyhealthsys.com/Home/Spring-Fling-Health-Fair
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About Crystal Petrello MS, RD
Crystal Petrello, MS, RD, is the owner of Crystal Clear Wellness and Nutrition (www.CrystalClearNutrition.com) a private nutrition consulting firm in Las Vegas, Nevada. She is a published author of But I?m Hungry! This is a book about the body?s response to hunger and how to lose weight without depriving yourself. She is also the expert nutrition writer for Element Fitness Magazine, Las Vegas? premier fitness and MMA magazine. She completed her Bachelor?s Degree in Medical Dietetics and internship program at The Ohio State University. She served in the Air National Guard while completing her Bachelor?s degree. She earned her Master?s Degree in Community Nutrition and Health at Ohio University where she conducted research in the associations with fruit and vegetable consumption, perception of health and food security. Throughout the years, work and volunteer experience has brought her around the world from Indian reservations in Minnesota to rural hospitals in India. Recently, she served as the Director of Nutrition for a hospital in southern Ohio, and later the Managing Dietitian for an Arizona WIC program. Crystal has taught classes for the annual Celiac Disease Conference at Nationwide Children?s Hospital in Columbus, Ohio. She is a member of the Ohio University Board of Dietetics and a member of the American Dietetic Association, American Diabetes Association and the American Congenital Heart Disease Association. Crystal is also a spokesperson for the Nevada Dietetic Association and the Physicians? Committee for Responsible Medicine (for Las Vegas). With her love for the community and passion for food security, Crystal is volunteering her time at Las Vegas Rescue Mission. Crystal created a training and menu guidance system. The system will help volunteers and residents offer optimal nutrition on an ever changing food pantry supply.uppity stuffing brandon mcinerney brandon mcinerney black friday 2011 deals nfl power rankings week 12 nfl power rankings week 12
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