Cardiovascular diseases (CVD) or that of the heart and blood vessels remain as top causes of death among adults. Heart attack and stroke are most common and more and more younger adults are dying due to such. Both problems start with damage to the walls of the blood vessels particularly arteries which then lead to deposits of plaque composed of fats, calcium, cellular debris and cholesterol which may harden or crystallize. The immediate result of hardening of the arteries, medically known as atherosclerosis is increase in blood pressure or hypertension. As plaques increase in size or number, either partial or total blockage of one or more blood vessels occur. In the case of hemorrhagic stroke, the blood vessel rupture causing bleeding. In both blockage or bleeding, the muscles or tissues supplied by the affected blood vessels are deprived of oxygen and the tissues die. When the blood vessel affected supplies the heart muscles, heart attack can happen. When the blood vessel affected supplies the brain tissues, cerebrovascular attack or commonly known as stroke, happens.
The risk of atherosclerosis and other heart diseases increases as men reach 45 and women reach 55 years old. Family history of deaths due to heart attack or stroke at an early age contributes to one’s risk of developing diseases. Menopause also increases risk among women due to the effect of estrogen on the functioning of the arteries and on levels of lipoproteins. Dietary factors, obesity, smoking, alcohol intake, physical activity and other lifestyle changes all play a role.
A good diet emphasizes plant-based diet, less processed foods, low fat, low cholesterol and low salt. If the person is overweight and obese, weight reduction will be affected. Plants naturally contain sterols which reduce the absorption of blood cholesterol. Note that blood cholesterol has two sources – foods we eat or dietary sources, and the body’s own production. Being a “bad” or “good” cholesterol is a different matter as these pertain to how the cholesterol is transported in the blood. The vegetables, fruits and whole grains are rich in fiber which does not only promote regular bowel habits and feeling of fullness and satisfaction, but also “cleanses” the digestive system as fiber binds some cholesterol. Fruits and vegetables also contain fewer calories. Compare 16 calories in half a cup of vegetables with 100 calories in the same amount of rice, 86 calories in a matchbox-size of meat or slice of chicken. When it comes to blood sugar, eating whole or less processed foods results to slow release of sugar and thus a slower increase in blood sugar levels. Include a minimum of half to one cup of vegetables every meal. Thus, brown or red rice which are less processed, are preferred. It will also take a longer time for these and other whole grains a longer time to chew so that less will be eaten thereby less calorie intake. Soluble fibers abundant in oats, legumes and some fruits and vegetables can help reduce bad cholesterol levels. The kind and amount of fat we use matters and this will be discussed in the next issue (to be continued).
