You too can have ideal cardiovascular health. What is that you may ask? The American Heart Association has come out with a new report that defines it.
Ideal cardiovascular health means you do all of the following:
1. You do not smoke
2. You are not overweight (normal body mass index, or BME less than 25)
3. You get regular physical activity, about 5 hours a week
4. You eat a healthy diet low in saturated fats and simple sugars
You also have the following:
1. Your total cholesterol is normal (generally below 200 or a healthy ratio of total cholesterol and HDL (good) cholesterol)
2. Your blood pressure is aroung 120/80
3. Your fasting blood sugar is less than 100 (better yet 90 or less)
All of these are within reach of most everyone, with or without treatment. Ideal health is a choice and requires a commitment to action. Go for it. There are no justifiable excuses.
Reference: Circulation: January 20, 2010
Sunday, January 24, 2010
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3 comments:
Why low in saturated fat? A meta-analysis showed there is "no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.". This was published in the recent edition of the American Journal of Clinical Nutrition http://www.ajcn.org/cgi/content/abstract/ajcn.2009.27725v1
One can be fooled by fasting blood sugar levels. My fasting was always "normal" but I discovered my postprandial blood glucose can spike over 200. A low carb diet has flattened the spikes below 120. Buying a glucometer to check how one reacts to different foods is eyeopening and easy to do.
Hmmm, what if your fasting blood glucose is stubbornly between 95 and 100 mg/dl (above the ideal of 90 mg/dl or below) despite 3000-4000 calories per week of cardio exercise, 2 days per week of heavy weight training / bodyweight exercises, body fat percentage at probably around 13% and BMI of 23, avoidance of added sugars and sweet drinks, and most carbs from high fiber sources? Beside low carb dieting (which would adversely impact sports performance), is there anything else to do to lower fasting blood glucose?
Thanks for the information on cardiovascular health. I found it very helpful.
Best,
Hua
Director of Blogger Networks
wellsphere.com
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