Nutrition and Cardiovascular Fitness Facts
Nutrition and Cardiovascular Fitness Facts
– Today I found the good article about Diet and Fitness at http://hltips.com/nutrition-and-cardiovascular-fitness-facts/ , as below.
Qsimple, Memories For The Future Photography via Compfight
Hypercholesterolemia (high cholesterol), blood pressure, and smoking are still considered the most important risk factors associated with heart disease. Recently identified as risk factors are obesity, a sedentary lifestyle, and high-density lipoprotein (HDL) cholesterol concentrations of less than 35 milligrams per deciliter (mg/dL). Although weight loss and exercise are independent risk factors for heart disease, they are both recommended for raising HDL-cholesterol levels, decreasing plasma total cholesterol and triglycerides, improving glucose tolerance, and lowering high blood pressure.
Alexandre Macedo via Compfight
Plasma total cholesterol is now commonly used as a screening tool to identify persons who are at high risk (greater than 240 mg/dL) of developing heart disease. Although there is no question that plasma total cholesterol is associated with increased risk of heart disease, the use of plasma total cholesterol as an indicator to predict the risk of heart disease on an individual basis is relatively weak, whereas low-density lipoprotein (LDL)- and HDL-cholesterol concentrations have a much stronger predictive value. High levels of LDL-cholesterol (greater than 160 mg/dL) and very low concentrations of HDL-cholesterol (less than 35 mg/dL) are strongly correlated with increased incidence of heart disease. We need to know the LDL- and HDL-cholesterol concentrations before we can accurately predict the risk of heart disease for each person.
Recent studies showed that fully 20 percent of the population thought to have desirable levels of plasma total cholesterol (less than 200 mg/dL) and low risk of heart disease actually had levels of HDL-cholesterol that were too low (less than 35 mg/dL). With one other risk factor, such as being male, these persons would instead be classified at high risk of heart disease. Several studies have shown that the risk of developing heart disease, as determined by LDL-cholesterol concentrations, was markedly decreased as HDL-cholesterol concentrations increased.
Plasma total cholesterol is a practical and relatively inexpensive method for identifying individuals at high risk of heart disease on a population-wide basis. The results of the Lipid Research Clinic-Coronary Primary Prevention Trial, which studied 3,800 men for 7 years and was coordinated by the Centers for Disease Control, confirmed the results of other epidemiological and clinical studies: that lowering the plasma total cholesterol lowers the risk of heart disease. Lowering plasma total cholesterol by 1 percent reduced the risk of heart disease deaths and other heart disease end points by 2 percent in individuals who were hypercholesterolemic.
Present dietary guidelines recommend the consumption of less than 30 percent of calories from fat, with less than 10 percent of calories coming from saturated fatty acids. Research over many years has shown that increasing the levels of polyunsaturated fatty acids (PUFA) and of monounsaturated fatty acids (MUFA) in the diet is also an effective way of lowering plasma total cholesterol and LDL-cholesterol. Unfortunately, PUFA also lower plasma HDL-cholesterol; fortunately, MUFA do not.
There is more to be learned about the effect of the individual fatty acids in the diet, because it appears that not all saturated fatty acids raise plasma cholesterol. Recent work with stearic acid (18-carbon, saturated) shows that it does not raise plasma total cholesterol and in fact may lower it, whereas two other saturated fatty acids, palmitic (16-carbon) or myristic (14-carbon) acids, raise plasma total cholesterol and LDL-cholesterol when fed as the predominant fatty acid. Future recommendations for restricting or including certain foods in the diet should take this information into consideration.
Epidemiological studies have indicated a decreased incidence of heart disease in certain populations that regularly consume fish. However, work with fish oils that contain n-3 fatty acids has found a consistent reduction only in plasma triglycerides and relatively little effect on the plasma cholesterol levels. This indicates the need for more information before any recommendations can be made about the inclusion of fish-oil fatty acids in the diet.
The present consumption of cholesterol averages about 300 mg/day, with women consuming less than that and men consuming more. Most persons do not respond to changes in dietary cholesterol with increased or decreased plasma levels of cholesterol over a wide range of cholesterol intakes. Only one-third of the population is sensitive to dietary cholesterol and would probably benefit from further reductions in the present dietary guideline of no more than 300 mg cholesterol per day.
Beverly Yuen Thompson via Compfight
Increased levels of dietary fiber are effective in lowering plasma total cholesterol and LDL-cholesterol. With the emphasis on more fruit, vegetables, and grain products, low-fat diets (less than 30 percent of calories from fat) are generally higher in dietary fiber. Although the results are not as consistent or as dramatic as those from low-saturated-fatty-acid diets, the higher levels of soluble dietary fiber from oat products and legumes have been shown to lower plasma total cholesterol and LDL-cholesterol concentrations. This was found in a wide assortment of studies with different levels and sources of dietary fiber.
Preliminary evidence shows that, as in some animal species, reversal of the atherosclerotic buildup (of cholesterol and other material) in the coronary vessels can occur in humans. Although several types of lifestyle changes occurred at the same time including exercise and meditation, the dietary hallmark of this research was a very-low-fat diet about 10 percent of calories from fat with emphasis on fruits, vegetables, and cereals. It is not known whether this will result in recommendations to reduce fat consumption still further; substantiating research is required.
At present, losing weight and exercising are the only recommendations that can be made by professionals to raise HDL levels. In addition, both are important remedies for lowering blood pressure, improving glucose tolerance, and decreasing plasma total triglycerides and cholesterol.
Exercise is an excellent adjunct to weight loss because exercise burns calories and promotes fatty acid release from the fat tissue. It has been shown that exercise is a valuable tool in the maintenance of weight loss, which is now considered by health professionals to be as important as the initial weight loss. In addition, recently published articles indicate that low-fat (20 percent of calories or less) diets were effective in weight reduction and in maintenance of weight loss. It therefore seems reasonable that exercise and lower fat diets should be used together to effectively reduce a number of risk factors and thereby enhance cardiovascular health.
Although some people may recognize that oils and visible fat on meats are more calorie dense than potatoes and bread, they are unaware that fried potatoes, fried meats, many processed meats (such as wieners and luncheon meats), and some baked goods (such as muffins, biscuits, and pastries) are very high in so-called hidden-fat calories.
The frozen convenience items for the microwave oven are a new generation of products that are often consumed without a thought as to how much fat is in them. The place of fast food in the eating pattern of the average American has been firmly established. Although some in the fast-food industry have attempted to provide low-fat items, the overwhelming number of high-fat selections makes it difficult for even the most knowledgeable consumers to select a low-fat balanced meal.
A more aggressive program of nutrition education for employees in the Nation’s school cafeterias is needed to meet the recently adopted dietary guidelines of less than 30 percent of calories from fat and less than 10 percent of calories from saturated fat. And finally, hints for low-fat cooking need to be more widely and effectively disseminated to the American public. All these limitations of knowledge, motivation, or skills present a significant challenge to the nutrition or health educator.
Qsimple, Memories For The Future Photography via Compfight
Hypercholesterolemia (high cholesterol), blood pressure, and smoking are still considered the most important risk factors associated with heart disease. Recently identified as risk factors are obesity, a sedentary lifestyle, and high-density lipoprotein (HDL) cholesterol concentrations of less than 35 milligrams per deciliter (mg/dL). Although weight loss and exercise are independent risk factors for heart disease, they are both recommended for raising HDL-cholesterol levels, decreasing plasma total cholesterol and triglycerides, improving glucose tolerance, and lowering high blood pressure.
Guidelines for Plasma Cholesterol
Alexandre Macedo via Compfight
Plasma total cholesterol is now commonly used as a screening tool to identify persons who are at high risk (greater than 240 mg/dL) of developing heart disease. Although there is no question that plasma total cholesterol is associated with increased risk of heart disease, the use of plasma total cholesterol as an indicator to predict the risk of heart disease on an individual basis is relatively weak, whereas low-density lipoprotein (LDL)- and HDL-cholesterol concentrations have a much stronger predictive value. High levels of LDL-cholesterol (greater than 160 mg/dL) and very low concentrations of HDL-cholesterol (less than 35 mg/dL) are strongly correlated with increased incidence of heart disease. We need to know the LDL- and HDL-cholesterol concentrations before we can accurately predict the risk of heart disease for each person.
Recent studies showed that fully 20 percent of the population thought to have desirable levels of plasma total cholesterol (less than 200 mg/dL) and low risk of heart disease actually had levels of HDL-cholesterol that were too low (less than 35 mg/dL). With one other risk factor, such as being male, these persons would instead be classified at high risk of heart disease. Several studies have shown that the risk of developing heart disease, as determined by LDL-cholesterol concentrations, was markedly decreased as HDL-cholesterol concentrations increased.
Plasma total cholesterol is a practical and relatively inexpensive method for identifying individuals at high risk of heart disease on a population-wide basis. The results of the Lipid Research Clinic-Coronary Primary Prevention Trial, which studied 3,800 men for 7 years and was coordinated by the Centers for Disease Control, confirmed the results of other epidemiological and clinical studies: that lowering the plasma total cholesterol lowers the risk of heart disease. Lowering plasma total cholesterol by 1 percent reduced the risk of heart disease deaths and other heart disease end points by 2 percent in individuals who were hypercholesterolemic.
Modification of Diet
A strong body of evidence from various studies on dietary modification, purified diet, and epidemiology indicates that plasma total cholesterol and LDL-cholesterol levels can be markedly decreased in most individuals and consistently across the population by lowering total fat and especially the saturated fatty acids in the diet. It is thought that saturated fatty acids interfere with LDL removal from the blood (by reducing the number of LDL receptors to catabolize LDL), resulting in increased concentrations of plasma LDL-cholesterol.Present dietary guidelines recommend the consumption of less than 30 percent of calories from fat, with less than 10 percent of calories coming from saturated fatty acids. Research over many years has shown that increasing the levels of polyunsaturated fatty acids (PUFA) and of monounsaturated fatty acids (MUFA) in the diet is also an effective way of lowering plasma total cholesterol and LDL-cholesterol. Unfortunately, PUFA also lower plasma HDL-cholesterol; fortunately, MUFA do not.
There is more to be learned about the effect of the individual fatty acids in the diet, because it appears that not all saturated fatty acids raise plasma cholesterol. Recent work with stearic acid (18-carbon, saturated) shows that it does not raise plasma total cholesterol and in fact may lower it, whereas two other saturated fatty acids, palmitic (16-carbon) or myristic (14-carbon) acids, raise plasma total cholesterol and LDL-cholesterol when fed as the predominant fatty acid. Future recommendations for restricting or including certain foods in the diet should take this information into consideration.
Epidemiological studies have indicated a decreased incidence of heart disease in certain populations that regularly consume fish. However, work with fish oils that contain n-3 fatty acids has found a consistent reduction only in plasma triglycerides and relatively little effect on the plasma cholesterol levels. This indicates the need for more information before any recommendations can be made about the inclusion of fish-oil fatty acids in the diet.
The present consumption of cholesterol averages about 300 mg/day, with women consuming less than that and men consuming more. Most persons do not respond to changes in dietary cholesterol with increased or decreased plasma levels of cholesterol over a wide range of cholesterol intakes. Only one-third of the population is sensitive to dietary cholesterol and would probably benefit from further reductions in the present dietary guideline of no more than 300 mg cholesterol per day.
Fiber and Cholesterol
Beverly Yuen Thompson via Compfight
Increased levels of dietary fiber are effective in lowering plasma total cholesterol and LDL-cholesterol. With the emphasis on more fruit, vegetables, and grain products, low-fat diets (less than 30 percent of calories from fat) are generally higher in dietary fiber. Although the results are not as consistent or as dramatic as those from low-saturated-fatty-acid diets, the higher levels of soluble dietary fiber from oat products and legumes have been shown to lower plasma total cholesterol and LDL-cholesterol concentrations. This was found in a wide assortment of studies with different levels and sources of dietary fiber.
Preliminary evidence shows that, as in some animal species, reversal of the atherosclerotic buildup (of cholesterol and other material) in the coronary vessels can occur in humans. Although several types of lifestyle changes occurred at the same time including exercise and meditation, the dietary hallmark of this research was a very-low-fat diet about 10 percent of calories from fat with emphasis on fruits, vegetables, and cereals. It is not known whether this will result in recommendations to reduce fat consumption still further; substantiating research is required.
Weight Reduction
Fully one-quarter of the male population and almost half of all women in the United States are trying to weight. From 30 to 40 million American adults (between 20 and 74 years old) are overweight, and over 12 million are obese. Those conditions are associated with low HDL-cholesterol levels, decreased glucose tolerance, high blood pressure, and elevated plasma cholesterol and triglycerides. Since obesity is an independent risk factor for heart disease, and since it is also a risk factor in association with several others, decreasing the incidence of obesity and overweight may be the single most important intervention for cardiovascular health. Evidence continues to accumulate on the position that weight loss and exercise will increase plasma HDL-cholesterol.At present, losing weight and exercising are the only recommendations that can be made by professionals to raise HDL levels. In addition, both are important remedies for lowering blood pressure, improving glucose tolerance, and decreasing plasma total triglycerides and cholesterol.
Exercise is an excellent adjunct to weight loss because exercise burns calories and promotes fatty acid release from the fat tissue. It has been shown that exercise is a valuable tool in the maintenance of weight loss, which is now considered by health professionals to be as important as the initial weight loss. In addition, recently published articles indicate that low-fat (20 percent of calories or less) diets were effective in weight reduction and in maintenance of weight loss. It therefore seems reasonable that exercise and lower fat diets should be used together to effectively reduce a number of risk factors and thereby enhance cardiovascular health.
Education
Low-fat diets and increased activity seem to be a relatively simple, straightforward message for the average consumer. However, many consumers are simply unaware of the differences in caloric contents of fat, carbohydrate, and protein. In fact, many persons still cut high-carbohydrate foods such as bread and potatoes from the diet when “watching their calories.”Although some people may recognize that oils and visible fat on meats are more calorie dense than potatoes and bread, they are unaware that fried potatoes, fried meats, many processed meats (such as wieners and luncheon meats), and some baked goods (such as muffins, biscuits, and pastries) are very high in so-called hidden-fat calories.
The frozen convenience items for the microwave oven are a new generation of products that are often consumed without a thought as to how much fat is in them. The place of fast food in the eating pattern of the average American has been firmly established. Although some in the fast-food industry have attempted to provide low-fat items, the overwhelming number of high-fat selections makes it difficult for even the most knowledgeable consumers to select a low-fat balanced meal.
A more aggressive program of nutrition education for employees in the Nation’s school cafeterias is needed to meet the recently adopted dietary guidelines of less than 30 percent of calories from fat and less than 10 percent of calories from saturated fat. And finally, hints for low-fat cooking need to be more widely and effectively disseminated to the American public. All these limitations of knowledge, motivation, or skills present a significant challenge to the nutrition or health educator.
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