Inspira Health Network

Is That Really Good for My HEART? Taking steps to protect your heart health does not have to mean giving up all the foods you most enjoy. Most news reports are too condensed to tell the whole story, so people draw overly simple conclusions. One example is that salt is bad, when medical research into salt consumption has produced mixed results. Salt is a problem for anyone with heart failure, but no link has been established between salt consumption and developing heart or artery disease. The added salt in processed foods provides most people with between 1,500 and 2,000 milligrams (slightly more than half a teaspoon) of sodium per day without adding a single dash from a shaker. According to the Centers for Disease Control and Prevention, the current dietary limit of 2,300mg of sodium per day for adults should be lowered to 1,500mg per day for African Americans, everyone 51 years of age or older, and people with high blood pressure, diabetes or chronic kidney disease (i.e., half of Americans and the majority of adults). A small segment of the population may be more sensitive to salt, so check with your physician about a healthy level for you. Here is some additional heart health conventional wisdom to consider: "Drinking more red wine is good for your heart." What the Experts Say: Some studies have linked low-to-moderate wine consumption (a maximum of two drinks per day for a man and one per day for a woman) with decreased chance of forming blood clots. Red wine may be better than white. However, these studies are far from an invitation to drink more, as heavy consumption is clearly detrimental. According to the National Institutes of Health, your risk of heart disease may actually increase if you drink more than the recommended servings of wine per day mentioned above for men and women. Discuss your alcohol consumption with your physician. "To achieve optimal heart health, follow time-tested advice: be active, eat lots of fruits and vegetables, and don't smoke." — Barry Shapiro, D.O., Cardiologist "Foods containing saturated fat are bad for your heart." What the Experts Say: Saturated fats are often demonized in the media, but some saturated fats are beneficial and some healthy foods contain saturated fats. For instance, Brazil nuts are often touted as heart-healthy because they're packed with omega-3 fatty acids, but they contain a whopping 20 grams of saturated fat per cup. While saturated fat has been linked to an increase in cholesterol, it turns out nuts and seeds may actually have a cholesterolreducing effect. A study by researchers at Loma Linda University in California found that people who ate 10 ounces of nuts every week lowered their cholesterol levels by 12 percent on average. The takeaway? A food that's high in omega-3s and low in cholesterol — even if it contains saturated fat — isn't necessarily bad for your heart. "Exercising for 10 minutes a day is good for your heart." What the Experts Say: While it's true that any exercise is better than none, the 10-minute rule is often used as an excuse not to exercise more. The Centers for Disease Control and Prevention (CDC) says exercising in 10-minute increments can provide heart health benefits, but the CDC still recommends engaging in at least 150 minutes of physical activity every week. Exercising for 10 minutes a day gets you less than halfway there. Test your heart health knowledge — visit www.InspiraHealthNetwork.org/HeartHealthQuiz. IHN Family & Friends FALL 2013 3

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