Many people as they age start monitoring their blood
fats more closely to catch potential problems early in
order to prevent cardiovascular disease from
developing. It is recommended that adults 35 and
over start getting annual bloodwork to monitor this,
and younger if there is a family history of heart
disease. Here is my short list of things to do to
prevent cardiovascular disease.
1. Eat a low fat
and high fiber diet. Eat plenty of lean proteins (wild
salmon, broiled organic chicken) and vegetables.
Water soluble fiber, (oat bran) helps to lower LDL
levels as well as overall cholesterol levels.
2.
Eat less carbohydrates in general. Especially those
with a high glycemic index. This includes most
sugars and refined carbohydrates. These foods
increase your risk of developing Type 2 Diabetes
which greatly increases your risk of associated
cardiovascular disease (Syndrome X).
3. Get
plenty of exercise. Exercising 1 hour every day
(cardio, strength training , yoga ) is the ideal. 3 times
per week is doing well for most of us. This helps your
body burn excess calories and fat , thus also
lowering blood lipids.
4. Learn how to
destress.Yoga and meditation may be good methods
for you. High cortisol levels due to a chronic high
level of stress also distorts your glucose metabolism
thus causing a concurrent increase in blood lipids.
5. Take fish oils. 2-4 grams of EPA and DHA per
day will lower triglycerides. Those with documented
coronary heart disease should consume at least 1
gram per day. Fish oil also helps prevent platelet
aggregation thus helping to prevent strokes and
heart attacks.
6. Avoid trans fats. These are fats
that are not found in nature and cause blood lipid
levels to skyrocket! ( See the movie Supersize Me!)
Luckily some states are jumping on the band wagon
and attempting to ban the use of trans fats in
restaurants. Healthy fats are monounsaturated ones
such as olive oil. Avoid polyunsaturated vegetable
oils as well as shortenings. Occasional consumption
of organic butter is actually better for you than
consuming margarine!
7. Keep yourself near or
at your ideal weight. Engage in a medically
supervised weight loss program if necessary. This
decreases the extra burden on your heart as well as
lowering in many cases blood fat levels.
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