SoCal Nutrition and Welness Blog - Heart Health

To Soy or Not to Soy?

nospam@example.com (Janice Dada) — Fri, 11 Mar 2011 08:04:19 +0000

It seems that many consumers are confused about soy. Is it good? Is it bad? Should men avoid it? Does it promote heart health or increase cancer risk? I have heard all of these questions and more, so thought it would be useful to address these questions in a blog post.

Soybeans provide an excellent source of protein and polyunsaturated fats, including omega-3 fats. In addition, soybeans contain isoflavones (or phytoestrogens), a type of phytochemical. Each gram of soy protein is associated with approximately 3.5 mg of isoflavones and is found in foods like tofu, tempeh, soy milk, and miso. Asian populations have been consuming soy foods as a regular part of the diet for centuries. At 30 grams per day, Japan's population consumes more soy protein than any other nation. Americans consume less than one gram per day, on average.

image from Soy Connection

In 1999, the FDA approved a health claim for soy linking its intake with the prevention of heart disease. Since that time, thousands of scientific papers have been written linking soy with the reduced incidence of cardiovascular disease, osteoporosis, breast & prostate cancers, type 2 diabetes, and menopausal symptoms. However, much more research is still needed before anything can be said conclusively.

One of the major questions surrounding soy is whether its consumption is contraindicated in women with estrogen-sensitive breast cancer. According to soy expert Mark Messina, PhD, no human studies have linked soy or isoflavones adversely with markers of breast cancer risk. According to Messina, tumor growth is positively related to the degree to which the soy product has been processed. Therefore, it is best to choose soy products that have been minimally processed (eg, whole soy flour).

Another common question regarding soy intake is whether it has feminizing effects on men. According to a recent article examining data from over 150 studies, published in the journal Fertility and Sterility, soy consumption was not found to have any effect on circulating levels of testosterone or estrogen, sperm count, semen quality, breast size, or erectile function in men. It has also been noted that many concerns about high doses of soy isoflavones have come from the use of pills or powders that provide much more than that supplied in the diet.

Bottom Line: Stay away from soy supplements and go for the real, unprocessed stuff!

Reference:
1) Denise Webb, PhD, RD. Shedding Light on Soy. Todays Dietitian Magazine: November 2010: Vol 12, No. 11.

Happy Valentine's Day!

nospam@example.com (Janice Dada) — Mon, 07 Feb 2011 21:10:34 +0000

If you are looking to make a delicious, but healthy Valentine’s Day treat for someone special, try dark chocolate covered strawberries. Strawberries not only look like a heart-shaped valentine, they actually have heart protecting qualities, as well as anti-cancer and anti-inflammatory properties. They are filled with vitamin C and antioxidants, which prevent oxygen damage from free radicals in your body’s cell structures and organs, and minimize the effects of aging. By dipping them in dark chocolate you are piling on the health benefits. And here’s how:

Chocolate is made from cacao beans (cocoa beans). The chocolate making process destroys up to half of the flavonoids in the cocoa beans, which are the antioxidants in chocolate. However, dark chocolate is produced to retain 95% of its flavonoids. The higher percentage of cocoa in your dark chocolate, the more beneficial it is for your health. Studies and clinical trials have proven that flavonoids slow the processing of "bad" LDL cholesterol, reduce blood pressure, help prevent plaque formation in arteries, and improve blood flow. By providing good blood flow the strain on your heart is reduced. Dark chocolate also has a low glycemic index, preventing your blood sugar from spiking after eating it. Lastly, dark chocolate affect’s your brain too, by improving mental function and elevating your mood. If you want to let someone know just how much you care about them, make them some of these sweet and healthy treats this Valentine’s Day.

This post prepared by fitness professional and dietetics graduate student Jacqueline Scaramella, CPT

Assess Your Heart Health

nospam@example.com (Janice Dada) — Thu, 09 Sep 2010 20:40:00 +0000

September is National Cholesterol Education Month
High cholesterol affects over 65 million Americans. It is a serious health condition that increases one's risk of heart disease, the #1 cause of death in the US. The higher your cholesterol level, the greater your risk. When was the last time you had your cholesterol checked? Everyone age 20 and older should have their cholesterol measured at least once every 5 years. You may have high cholesterol and not even know it. But, cholesterol alone does not tell the whole story. To get a complete picture of your heart health, a blood test called a "lipoprotein profile" is necessary. It consists of total cholesterol, LDL, HDL, and triglycerides. So what does that mean and what should your numbers be?

Total Cholesterol: Optimal levels are less than 200 mg/dL.

LDL: also known as the "bad" cholesterol because it is the main source of cholesterol buildup and blockage in the arteries. Optimal levels are less than 100 mg/dL.

HDL: also known as the "good" cholesterol because it helps keep cholesterol from building up in the arteries. Optimal levels are above 60 mg/dL.

Triglycerides: another form of fat in the blood. Optimal levels are less than 150 mg/dL.

What Affects Lipid Levels?

Diet: saturated and trans fats are major culprits in causing elevated cholesterol and LDL levels.

Weight: being overweight is a risk factor for heart disease and also tends to raise cholesterol, LDL, and triglyceride levels.

Physical Activity: Regular physical activity (at least 30 minutes on most, if not all, days) can decrease LDL levels and raise HDL levels.

Cigarette Smoking: can raise LDL levels

Alcohol Intake: can cause elevations in triglycerides

Age and Gender: cholesterol levels tend to increase with age and for women, especially with menopause.

Heredity: Unfortunately, we can't change the set of genes we're born with and high cholesterol tends to run in certain families.

For more information, visit the NHLBI webpage or contact a Registered Dietitian.

Estimate Your 10-Year Risk
The National Cholesterol Education Program has an online assessment tool for estimating your 10-year risk of developing hard coronary heart disease (Myocardial Infarction and Coronary Death). The risk assessment tool uses recent data from the Framingham Heart Study, the most significant ongoing study of cardiovascular risk available. The tool is designed to estimate risk in adults aged 20 and older who do not have heart disease or diabetes.

February = American Heart Month

nospam@example.com (Janice Dada) — Sun, 21 Feb 2010 21:20:00 +0000

Heart Disease is the #1 cause of death in the United States every year.

Since 1963, Congress has required the president to proclaim February "American Heart Month" to urge Americans to join the battle against diseases of the heart. The American Heart Association works with the administration to draft and sign this annual proclamation. During American Heart Month, thousands of our volunteers visit their neighbors. Their goal is to raise funds for research and education and pass along information about heart disease and stroke.

Heart Disease is highly preventable, and diet plays a huge role in its prevention and treatment. So be kind to your heart this month (and every month!) by enjoying some of the following heart healthy foods:

Seafood, esp. Wild-caught Salmon and Tuna
Ground Flaxseed
Almonds or Walnuts
Old fashioned or Steel Cut Oatmeal
Red Wine (in moderation: 5 ounces or less daily for women; 10 ounces or less for men)
Black or Kidney Beans
Colorful Veggies, esp. Spinach, Carrots, Broccoli, Red Bell Peppers, Asparagus, Tomatoes, Acorn Squash, and Sweet Potatoes
Vibrantly Fruits, esp. Papaya, Cantaloupe, Oranges, and Blueberries
Whole grains, such as brown rice, barley, quinoa
Soy, especially Soy Milk and Tofu
Tea
Dark Chocolate (my favorite!)

Try this quick and easy heart-friendly breakfast meal for starters:

Mix 3/4 cup old fashioned oats + 1 1/2 cups vanilla soy milk + 1/2 tsp ground cinnamon + 1 Tbsp ground flaxseed in a microwave safe bowl. Microwave for 1 minute, stir, and repeat for a total cooking time of 3 minutes. Let stand 1 minute. Top cooked oatmeal with 1/4 cup each sliced almonds and blueberries. Wash it down with a cup of hot green tea. Your heart will thank you!

National Wear Red Day: Friday, February 5th

nospam@example.com (Janice Dada) — Thu, 04 Feb 2010 01:22:00 +0000

SoCal Nutrition & Wellness Celebrates National Wear Red Day® this February with The Heart Truth^®!

Although significant progress has been made in increasing awareness among women that heart disease is their #1 killer (from 34 percent in 2000 to 69 percent in 2009) most fail to make the connection between its risk factors and their personal risk of developing heart disease. In fact, this disease kills one out of every four American women. Join The Heart Truth campaign on Friday, February 5th—National Wear Red Day—to help spread the message that "Heart Disease Doesn't Care What You Wear, It's the #1 Killer of Women.®"

The Heart Truth created and introduced the Red Dress as the national symbol for women and heart disease awareness in 2002 to deliver an urgent wake-up call to American women. The Red Dress^® reminds women of the need to protect their heart health, and inspires them to take action.

While heart disease risk begins to rise in middle age, heart disease develops over time and can start at a young age, even in the teen years. It's never too early, or too late, to take action to prevent and control the risk factors for heart disease. The Heart Truth is building awareness of women's heart disease and empowering women to reduce and prevent their risk. It is reaching women with important heart health messages in community settings through a diverse network of national and grassroots partner organizations.

The Heart Truth campaign is sponsored by the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health (NIH), U.S. Department of Health and Human Services (HHS) in partnership with The Office on Women's Health (OWH) and other groups committed to the health and well-being of women.

To find out more about women and heart disease, visit The Heart Truth Web pages at www.hearttruth.gov or call the NHLBI Health Information Center at 301-592-8573.