ATHEROSCLEROSIS
EAT PLENTY OF
· Fresh fruits and vegetables for vitamin C, beta carotene, and folate.
· Wheat germ, nuts, seeds, and vegetable oils for vitamin E.
· Salmon, sardines and other cold-water fish for omega-3 fatty acids.
· Apples, oatmeal, lentils, and legumes for soluble fiber.
· Soy proteins in foods such as soy beverages, tofu, or tempeh.
CUT DOWN ON
· Fats, especially saturated ones.
· Cookies, cakes, and snack foods rich in trans fatty acids.
· High-cholesterol foods.
AVOID
Smoking, obesity, high alcohol intake, and physical inactivity.
As we become older, our arteries lose some of their elasticity and stiffen. This can lead to a progressive condition referred to as arteriosclerosis, the medical term for hardening of the arteries. These stiffened blood vessels usually become clogged with fatty plaque, the hallmark of (athero is the Greek term for porridge, which describes the thick, cheesy appearance of the deposits).
Some degree of atherosclerosis is a natural part of aging- it usually progresses slowly over years without producing noticeable symptoms. But serious problems develop when these stiffened blood vessels become severely narrowed disorders, especially reduced blood flow to the lower legs and other extremities; angina, the chest pains caused by inadequate oxygen to the heart muscle; and heart disease and stroke.
UNDERLYING CAUSES
Precisely what initiates atherosclerosis is unknown. Most experts agree, however, that a genetic susceptibility and a combination of life-style factors accelerate the process; these include a diet high in fats and cholesterol, cigarette use, excessive stress, and lack of exercise. Poorly controlled diabetes and high blood pressure also contribute to atherosclerosis.
Arteries can be narrowed by 85 percent (or more) without producing symptoms. Nevertheless, there is still a high risk of a heart attack or stroke because clots tend to form at the site of fatty deposits. Most heart attacks are caused by a clot blocking a coronary artery ( a coronary thrombosis); similarly, a cerebral thrombosis, or a clot that blocks blood flow to the brain, is the most common type of stroke.
DIETARY APPROACHES
Researchers agree that diet plays a critical role in both the development and treatment of atherosclerosis. Cholesterol is the major component of atherosclerotic plaque, correlate high levels of blood cholesterol with atherosclerosis. Research indicates that atherosclerosis can be slowed and even reversed by lowering cholesterol in the blood-particularly the levels of low-density lipoproteins, the bad type of cholesterol.
LIMITS TOTOAL FAT INTAKE
Dietary treatment for atherosclerosis entails limiting total fat intake 20 to 30 percent of calories, with saturated fats comprising no more than 10 percent of calories. In addition to limiting saturated fats, experts suggest reducing intake of trans fatty acids and hydrogenated fats.
These trans fats are the of hydrogenation and are known to raise your LDL cholesterol. Trans fats come in packaged foods such as cookies and crackers and snack food such as chips. Some experts advocate even more stringent fat reduction; these include Dr. Dean Ornish, the cardiologist who has developed a comprehensive lifestyle approach to treating heart disease, which combines a healthy low-fat diet with exercise and methods for dealing with stress. His atherosclerosis-reversal regimen limits fat calories to 10 percent of the diet and virtually eliminates saturated fats.
Although consumption of high-cholesterol foods is not as instrumental as a high-fat diet, a high intake of dietary cholesterol can raise the levels of blood lipids.
The omega-3 fatty acids in salmon, sardines, and other cold-water fish lower blood levels of triglycerides, they also reduce the tendency to form blood clots. Oat bran, oatmeal, lentils and legumes, pectin-containing fruits such as pears, apples and citrus fruits, barely, guar gum, psyllium all contain soluble fiber that lowers blood cholesterol, probably by interfering with the intestinal absorption of bile acids, which forces the liver to use circulating cholesterol to make more bile.
ANTIOXIDANTS MAY HELP
Many studies are looking at homocysteine, an amino acid that some scientists say is as risky or maybe even riskier than cholesterol. High levels have been shown to damage the lining of the artery walls, potentially leading to a buildup of plaque.
Diet is not the only factor that contributes. Maintaining an ideal weight , abstaining from smoking increasing exercise, developing effective methods of coping with stress, and keeping blood pressure and blood sugar levels within normal limits are also important.
Avocados should be served raw; they have a bitter taste when cooked. But they can be added to hot dishes that have already been cooked-for example, tossed with a spicy pasta sauce or sliced atop a broiled chicken breast.
-
No comments:
Post a Comment