Clogged Arteries: Young Doesn't Equal Healthy
Shouldn’t you be the “picture of health” as a young adult? Guess it shouldn’t come as a surprise that looks are deceiving.
Canadian researchers presented study results recently at the 2011 Canadian Cardiovascular Congress regarding their study of 168 adults between the ages of 18 and 35 years-old.
Study participants had no family history of heart disease, nor any other known risk factors, such as diabetes, obesity, high blood pressure, high cholesterol, or smoking.
Guess what? Researchers found a “staggering” number of participants to have atherosclerosis, which is a build-up of plaque along artery walls. Almost half of participants had signs of atherosclerosis – 48%.
Height, weight, body mass index (BMI), and waist circumference were recorded for all participants. MRI scans measured both subcutaneous (fat under the skin) and visceral fat (fat around vital organs).
These measurements found many participants to have greater waist circumferences and higher levels of visceral fat within the chest and abdomen. These high levels of visceral fat increase risk of suffering a heart attack or stroke at some point in their lives. It’s this high level of visceral fat that is likely contributing to the early signs of atherosclerosis.
These Canadian findings corroborate previous research that has found up to 80% of young American’s killed in war or car accidents to have premature and hidden atherosclerosis.
What Can You Do?
Heart Healthy Family – Sit down and eat together.
I know making meals a priority can be challenging with busy schedules, but that doesn’t make it any less important. Research consistently shows families that eat together eat healthier meals and better dietary outcomes. A family meal is strictly limited to the entire family being together. What’s important is that whoever is home or together takes the time to sit down and enjoy mealtime together. This means if one parent is at work the other can sit down for meal time with the kids.
A study published in the Journal of the American Dietetic Association found children who ate family meals are:
Hidden Calories: Watch out!
There are some changes you may make in an attempt to be healthier than can actually be sabotaging your weight loss efforts. Let’s discuss some hidden calories that may hide in some supposedly “healthy” choices.
Bagels and Muffins
Muffins and bagels have changed drastically over the years. In the past, if you grabbed a muffin at your local coffee shop they would’ve been about the size of a tennis ball. Nowadays muffins are closer to softball size, while bagels have increased an average of 4-6 inches in diameter.
The increased size equals a dramatic calorie increase. One standard muffin or bagel can provide 400-600 calories.
If you’re in a hurry and the only option is to grab breakfast on the run, choose to eat half the muffin or bagel and save the rest for another day.
Salads
Just because it’s a salad doesn’t mean it’s the best choice on the menu.
Can You Be Fat and Fit?
A study conducted in the Netherlands found some obese individuals to not be at increased risk for heart disease due to their weight. I’m going to share what they learned because I don’t want you to start seeing headlines saying you can be fat and still be fit and start thinking it’s okay to remain a couch potato.
The Study
Dutch researchers identified a subset of 1,325 obese individuals, between the ages of 28 to 75 years-old, from the 8,356 participants in the Dutch Prevention of Renal and Vascular Endstage Disease study. Out of the 1,325 obese individuals only 90 were determined to be “metabolically healthy”.
Metabolically healthy means the participants did not have risk factors for diabetes and heart disease, such as high cholesterol, high blood pressure, dyslipidemia, or the use of cholesterol lowering medication. The Dutch study found only 6.8 percent of obese individuals in a larger population are metabolically healthy.
The Results
How to Have a Heart Healthy 4th of July
The 4th of July is just around the corner, which for many of us means BBQ time!
Here are some healthy barbeque ideas so you avoid sabotaging your heart healthy diet:
1. Talk more than you chew.
You don’t have to have a loaded plate to enjoy yourself. Take the time to catch up with a friend. Enjoy watching the kids play. When it’s meal time let others serve themselves first. Select a smaller plate and fill it with the healthiest options limiting foods slathered in mayo, fried, and breaded. Sit down to enjoy the food versus mindlessly eating while standing around the buffet table.
2. Sip smart.
How to Prepare Healthy Meals Quickly
I am not a fan of spending hours in the kitchen to prepare a meal. I like my meals to be quick and easy to prepare. Here are a few tips to get in and out of the kitchen quickly with a well-balanced nutritious (and good tasting!) meal.
There are 3 core principles you need to have in place to prepare meals efficiently:
Keep it simple – Gourmet meals can be saved for special occasions. If you want to prepare a meal quickly opt for recipes with fewer ingredients that do not require elaborate preparations.
Make it a habit – Prepare the same meals on a fairly regular basis and you’ll be able to throw ingredients together without thought.
Multi-task – Now this is usually frowned upon, but when it comes to preparing a meal it’s good to juggle more than one task at a time, such as boiling water while you prepare the meat and veggies.
There is nothing worse than being in the middle of putting a meal on the table and realizing you are missing an essential ingredient. This is where menu planning comes into play. A little preparation one day a week can drastically save you time later!
Here are 5 tips for making quick yet healthy meals:
- Purchase vegetables, such as baby carrots and salad greens, prewashed and ready-to-eat.
- Select fruit packaged and pre-sliced.
- Use the microwave to cook vegetables quickly.
- Find recipes that require minimal cleaning and preparation of ingredients.
- Choose meats at the store with low levels of visible marbling (white, fatty streaks) to decrease time spent removing the fat.
If you have a good tip that works for you please share it below!
All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthmadeeasy.com
