Since Tim Russert died yesterday of a heart attack at the age of 58, I'm writing about heart health for men and women again. I know I've talked about it before but it's important!
Heart disease is the No. 1 killer of both men and women in the United States. The U.S. Centers for Disease Control and Prevention estimate that 770,000 Americans will have a new coronary attack in 2008, and about 430,000 will have a recurrent attack. About every 26 seconds, an American will have a coronary event, and about one every minute will die from one. In a nutshell, more than half a million people will die this year from heart disease.
Dr. Leachman, who co-author the books with others on Total Heart Health, (one book is for men and one is for women and then there are workbooks - one of which is pictured here but you can buy them both at this link) is an Interventional Cardiologist, Leachman Cardiology Associates, an affiliate of Texas Heart Institute Associate Chief of Cardiology, St. Luke’s Episcopal Hospital Medical Director, Cardiac Catheriz. Lab Assoc. Professor of Medicine, Baylor College of Medicine & The Univisity of Texas Health Science Ctr., Houston, Texas. Doctor of Medicine, with honors, University of Texas Health Science Center, Dallas, Texas and Board Certified, Internal Medicine & Cardiology.
Dr. Richard Leachman says when we eat, our body turns food into energy and burns it through our daily activity. When we put more fuel into our system than we can immediately use, it is turned into fat. “We are experiencing a medical crisis that is literally killing us,” says Dr. Leachman. A healthy diet combined with regular exercise and no smoking can eliminate 80 percent of heart disease and 70 percent of some cancers. The Total Heart Health recommendation for both men and women is 30 minutes six days per week. Walking is a good example. At 100 calories a mile, you will burn 200 calories a day, 1,200 calories a week, and 62,400 calories a year. Since one pound of fat equals 3,500 calories, you could lose 18 pounds a year just from eating right and walking 2 miles a day!
The Total Heart Health plan includes foods from all food groups and represents a balanced, reasonable approach to maintaining maximum health and a weight you can live with. Dr. Leachman says that trying to keep up with diet trends could be harmful to your health. “Generally we agree with any diet that recommends reducing or eliminating simple sugars from the diet,” says Dr. Leachman. “However, we encourage consumption of vegetables, fruits, and whole grains, which contain valuable dietary components such as fiber, vitamins and minerals.”
Dr. Leachman recommends one gram of protein, including more fish and plant protein sources, per kilgram of ideal body weight. (Kilogram weight is weight in pounds divided by 2.2.) Also, decrease trans fats and increase consumption of polyunsaturated fats which are present in fish and vegetable oils (not tropical oils). He recommends 38 grams per day of fiber for men and 25 for women to slow the digestive process and decrease the absorption of glucose in the bloodstream (lowering glycemic index). Individuals with high blood pressure should consume no more than 1,500 milligrams of sodium per day and should meet the potassium recommendation of 4,700 milligrams per day. Before embarking on any new diet plan, Dr. Leachman says to talk to your doctor first.
Your health is your greatest wealth!
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