Can What You Eat Enhance Your Numbers

Episode Transcript

Transcript

Dr. Mendez: We know consuming higher and more healthy way of life actually m- provides up over time, however there’s no age that’s too late to vary. You can all the time attempt to get your blood stress down, even in the event you’re older and develop hypertension. [upbeat music] 

Courtney: Welcome to Health Matters, your biweekly dose of the most recent in well being and wellness from NewYork-Presbyterian. I’m Courtney Allison.

Courtney: This season on Health Matters, we’re protecting your well being from A to Z, asking our specialists to interrupt down the well being matters and wellness developments we’re all interested by. Today, we’re on the letter D, specializing in weight loss plan, particularly how what we eat can affect our coronary heart well being. To discover the connection between weight loss plan and the guts, we spoke to Dr. Sean Mendez, a heart specialist at NewYork-Presbyterian, Brooklyn Methodist Hospital. He explains what our ldl cholesterol and blood stress numbers actually imply and the way our weight loss plan might assist enhance them. He additionally breaks down heart-healthy diets just like the DASH weight loss plan and the Mediterranean weight loss plan, providing tips about how we will greatest eat to guard our coronary heart. 

Courtney: Dr. Mendez, thanks a lot for becoming a member of me at this time. 

Dr. Mendez: Thank you. It’s nice to be right here. 

Courtney: So at this time we’re going to speak concerning the relationship between weight loss plan and coronary heart well being, and the way what we eat can perhaps decrease blood stress and ldl cholesterol. But earlier than we get into these questions, I’d love to interrupt down all these numbers we see once we get our blood work completed. What will we really imply by coronary heart well being numbers like ldl cholesterol, blood stress, blood sugar, and ApoB? 

Dr. Mendez: All of these talked about, whether or not it’s your blood stress, your ldl cholesterol, particularly your LDL ldl cholesterol and, and triglycerides, are all markers of both numerous illness states: excessive ldl cholesterol, hypertension, diabetes. But additionally, earlier than we technically name it a illness, they’re markers that you could be of in- elevated danger for that. And so once we get these numbers, actually what we’re making an attempt to do is get just a little extra information to assist strive to determine the easiest way to both stop or deal with coronary heart illness or any heart problems. 

Courtney: So let’s begin with blood stress, which measures the pressure of blood towards your artery partitions. What is a wholesome blood stress vary? 

Dr. Mendez: I feel the form of preferrred blood stress is about one twenty over seventy. Anything above one thirty over eighty begins to be within the hypertensive vary. 

Courtney: So how about ldl cholesterol? What’s a secure or wholesome vary of ldl cholesterol numbers for folks? 

Dr. Mendez: When we take into consideration ldl cholesterol, primarily we’re eager about the LDL ldl cholesterol. The LDL ldl cholesterol is essentially the most related to hostile heart problems, and so usually, a really perfect LDL ldl cholesterol objective is about lower than 100 milligrams per deciliter for everyone. Also, we take into consideration different issues like your triglycerides, that are a secondary marker. It’s much less strongly related, however the increased it’s, the elevated danger of coronary heart illness, after which we all know the upper the HDL is related to a decrease danger of coronary heart illness. Most of your atherogenic or coronary heart disease-causing molecules are in LDL ldl cholesterol, however there’s some that’s not picked up in your customary lipid panel. All of them have this molecule, apolipoprotein B, which is a more moderen molecule being examined, and so the apolipoprotein B is a measurement of all atherogenic molecules. Higher ApoB is extra correlating with the chance of coronary heart illness. 

Courtney: Could we discuss what we eat and the way that may actually enhance our coronary heart well being? 

Dr. Mendez: All of our numbers could be impacted in a adverse and constructive approach with our way of life selections. On common, within the research with dietary adjustments alone, blood stress drops about 5 to seven factors of the highest quantity, the systolic, and about three of the diastolic. It doesn’t sound dramatic, particularly when folks have very hypertension, but it surely actually makes a giant distinction. In basic, once we’re eager about what are we saying once we decrease the ldl cholesterol, and we’re speaking concerning the LDL ldl cholesterol, and that’s about three to fifteen %, relying on the research, simply with dietary adjustments alone. Certainly, the meals that we eat affect in very multifactorial methods, which means that some meals can elevate your blood stress. We know some persons are very salt delicate. Some can have a salty meal, and their blood stress is sky-high later that day or the following day. Same with ldl cholesterol. We know some clear associations with issues that have an effect on the LDL ldl cholesterol. There’s good proof that saturated fat elevate the LDL ldl cholesterol. Certainly, a variety of processed meals, refined grains, sugar merchandise, all of that may affect it as effectively. 

Courtney: And so I’m wondering, how rapidly can weight loss plan adjustments have an effect on lab outcomes? Just from my very own private expertise, once you get a quantity you don’t like, you’re like, “I want to fix it right away!” But what’s sensible in the event you’re going to attempt to make adjustments for it to indicate up in your blood? 

Dr. Mendez: Yeah, I imply, I feel many of the research that we’ve completed have form of been within the vary of 1 to 3 months for that, for- 

Courtney: Mm-hmm.

Dr. Mendez: … we placed on this weight loss plan, and let’s see the change. And, you recognize, it’s often advisable if we both put you on a medicine for ldl cholesterol otherwise you’re making way of life adjustments to form of verify that in that very same timeframe. It additionally relies on how a lot you’re altering. If you’re form of steadily incorporating totally different way of life adjustments, then it could take just a little longer. The full impact, uh, may not be seen for six months, a yr or so. 

Courtney: That’s nice. Lifestyle adjustments, I think about not smoking, lowering alcohol, exercising, all that great things? 

Dr. Mendez: Yep, yep, all that great things. Um, additionally all the time forgotten, sleep and stress administration are form of two cor- cornerstones of, of cardiovascular prevention. 

Courtney: You talked about some meals are higher to decrease LDL ldl cholesterol. Do you may have any particular examples of what somebody needs to be searching for? If they’re seeking to decrease their LDL ldl cholesterol, what ought to they be grabbing on the grocery retailer?

Dr. Mendez: Yeah, usually, issues with soluble fiber, so oats, barley, psyllium, these are fibers identified to decrease LDL ldl cholesterol. Fiber principally works within the intestine. Your gallbladder makes bile, which is made up of ldl cholesterol from the liver, and that once you eat fatty meals or meals with fats in it, the bile is secreted into your intestine. What fiber does is bind up with that bile and takes it out. Healthy fat are what we name, you recognize, the monounsaturated and polyunsaturated fats- 

Courtney: Mm-hmm.

Dr. Mendez: … which form of converse to their construction at a molecular stage. But the monounsaturated fat are like olive oil, combined nuts, avocados, and the polyunsaturated fat, omega-6s, issues which are seen in, like, walnuts or omega-3s, that are the seafood-related…. fat. We have seen that changing saturated fat with these, particularly polyunsaturated fat, the omega-6s, omega-3s, reduces your danger of coronary heart illness. And there’s no age that’s too late to essentially begin. The youthful you might be, the higher, as a result of it’s actually like compounding curiosity. Eating higher, more healthy way of life actually provides up over time, however there’s no age that’s too late to vary. You can all the time attempt to get your blood stress down, even in the event you’re older and develop hypertension.

Courtney: So let’s discuss concerning the DASH weight loss plan. 

Dr. Mendez: Mm-hmm.

Courtney: How is it useful? 

Dr. Mendez: Yeah, so the DASH weight loss plan is actually a targeted weight loss plan. It’s bought fairly clear guidelines about what you’ll be able to and might’t eat. Really, the emphasis is on consuming extra fruit and veggies, just a few servings of low-fat dairy, avoiding purple meat, and in addition integrated it with a low-sodium part. And so the DASH weight loss plan has been greatest studied within the context of hypertension. Multiple research displaying proof that the DASH weight loss plan can decrease your blood stress in that vary that I, I alluded to earlier than. And so the DASH weight loss plan is a pleasant weight loss plan for somebody who’s coping with hypertension. It can be related to reducing ldl cholesterol, some weight reduction as effectively, however the focus is actually on: What can I do to decrease the blood stress? And a giant a part of that’s each sodium restriction and, and a rise in meals that comprise potassium, calcium, magnesium. Higher potassium consumption is related to reducing blood stress. There’s some proof that it could additionally even mitigate excessive salt consumption, so I don’t say eat a banana each time you eat a bag of chips, however increased potassium consumption can decrease blood stress. 

Courtney: What concerning the Mediterranean weight loss plan? That’s one we hear so much about. 

Dr. Mendez: So the Mediterranean weight loss plan is actually targeted on excessive consumption of greens, fruits, legumes, complete grains, nuts, olive oil, with an emphasis on that, oily fish, so salmon, issues wealthy in omega-3s, actually low-fat or fat-free dairy, and f- fish, poultry, eggs in low, average quantities, and actually low processed meals. 

Courtney: Mm-hmm.

Dr. Mendez: So the variations are the DASH weight loss plan’s the very best one studied for hypertension. 

Courtney: Mm-hmm.

Dr. Mendez: Um, and the most important trials for the Mediterranean weight loss plan, they present that it lowered total cardiovascular danger in folks at both at elevated or excessive danger for heart problems. So the DASH weight loss plan lowers your blood stress, however the Mediterranean weight loss plan usually has been proven far more to decrease your danger of heart problems. 

Courtney: Right. The Mediterranean weight loss plan has all the time appeared extra like a lifestyle and a bit extra versatile. 

Dr. Mendez: Yeah, it may be versatile in a great way or a nasty approach, proper? If you’re like, “I’m going to eat pastries all the time,” you know- [laughs] … actually, you’re in all probability not getting the advantages of that, uh- 

Courtney: Right. Right. Are cannolis a part of the Mediterranean weight loss plan? [laughs] 

Dr. Mendez: Yeah. Yeah, yeah, precisely. 

Courtney: [laughs]

Dr. Mendez: So I feel that for somebody making an attempt to determine, like, “I gotta get my blood pressure under control,” typically the DASH weight loss plan, it’s just a little simpler as a result of it’s simple to comply with, particularly like incorporating– there’s weight loss plan plans or cookbooks on the market which you’ll actually simply comply with. 

Courtney: What suggestions do you inform individuals who need to begin altering their consuming habits or undertake these diets? If they’re in your workplace, they usually’re like, “Okay, I want to try to make some changes here,” the place do you begin? 

Dr. Mendez: I feel first defining what I imply by weight loss plan. What form of meals are you consuming? “Oh, I eat some vegetables,” but it surely’s a pair items of broccoli subsequent to, you recognize, largely a fried piece of meat. I feel making an attempt to outline that’s good, and I feel typically having sufferers, like, write down what they ate for every week, and infrequently that’s sufficient to only look again and say, “Oh, when I wrote it down, that kind of puts out what I actually ate, um, versus what I think I eat,” like. 

Courtney: Yeah, it’s in all probability enlightening, I think about. 

Dr. Mendez: Yeah, I feel it’s like that for something, whether or not you’re watching your blood stress at dwelling or, you recognize, making an attempt to determine your weight loss plan or how a lot you train. I feel conserving a log of issues for at the very least a short while interval and reflecting on it typically can put some insights and see what it’s. And I feel the second factor to consider is what we form of talked about earlier than: What are your danger elements? Are we doing this purely to forestall growth? Are we doing this to deal with one thing? So making an attempt to determine, what are you really consuming? And, and second, what are your underlying points, and, and what are your targets for the weight loss plan? And to strive to determine the very best method. 

Courtney: Are there any straightforward meals swaps you advocate that may make a distinction? 

Dr. Mendez: Often, snacking could be the most important one. People can typically eat effectively for his or her meals, however the snacks in between could cause an issue, so making an attempt to determine that out and taking it step-by-step. Maybe you may have a day snack, and also you change that with one thing just a little extra coronary heart wholesome, much less processed, could be the primary steps for that. And, and one other massive factor is, are you consuming sugary drinks? Can you change that with water or some tea, one thing else with rather less adverse affect? 

Courtney: Is there something you discover misunderstood about consuming for coronary heart well being? 

Dr. Mendez: Yeah, I feel it’s two [exhales] issues, one in all which is that it’s for everyone, proper? Everybody needs to be targeted on making an attempt to include a heart-healthy weight loss plan, not solely if in case you have a medical drawback, however you need to stop one from approaching sooner or later. The second factor is meals, train, sleep, stress, all of that’s essential, it doesn’t matter what medicines you’re on. If even when your blood stress’s good as a result of we have now you on treatment, all of those elements nonetheless matter and are nonetheless related to lowering your total danger. 

Courtney: Dr. Mendez, thanks a lot for becoming a member of us at this time and giving us all these actionable suggestions for folks seeking to deal with their coronary heart well being. 

Dr. Mendez: Thanks. It’s been a pleasure. I actually admire you having me. [upbeat music] 

Courtney: Our many due to Dr. Sean Mendez. I’m Courtney Allison. Health Matters is a manufacturing of NewYork-Presbyterian. The views shared on this podcast solely mirror the experience and expertise of our visitors. To study extra about Dr. Mendez’s work with sufferers, try the present notes. Join us subsequent time once we talk about what to learn about endocrine disruptors and the position of hormones in our physique. That’s in two weeks, proper right here on Health Matters. So you don’t miss it, you should definitely comply with and subscribe on Apple Podcasts, Spotify, or wherever you get podcasts. [upbeat music]