If you’re looking for a healthy alternative to the usual shamrock-shaded green beer to show your St. Patrick’s Day spirit, try matcha. Matcha (pronounced “MA-cha”) is a finely ground green tea powder that dates back to a 1,000-year-old Japanese tea ceremony. Preparing and serving matcha is a formal art in Japan and the health benefits of this green elixir have been striking.
The Magic of Matcha
Researchers consider green tea the healthiest beverage you can drink. Its health benefits have been studied since the 1990s due to their strong correlation between long life and health in many Asian cultures. Extensive studies on green tea revealed that it provides significant protection against:
- Cardiovascular disease heart disease (atherosclerosis)
- Low density lipoproteins (LDLs – the “bad” cholesterol)
- High blood pressure
- Congestive heart failure
Healthy, plaque-free blood vessels are good for your heart and what’s good for your heart is also good for your brain. An active, working brain requires sufficient blood flow.
What makes matcha so beneficial? Something called polyphenols. Polyphenols are potent antioxidants and green tea contains polyphenols classified as “catechins” (pronounced KAT’-eh-kins).
Catechin polyphenols are found in the leaves of the Camellia sinensis plant that fight and may even prevent cell damage. Catechins are also found in red wine, chocolate, berries, and apples, but in smaller amounts compared to tea leaves.
Four types of tea come from the Camellia sinensis plant:
Green tea undergoes much less processing than the other teas, so it contains more antioxidants as well as less caffeine. Specifically, these hand-picked green tea leaves are high in catechin polyphenols called epigallocatechin gallate (EGCG) which is the most active and most studied of the polyphenols.
How to Drink It
Matcha is made from high quality leaves and is jewel green in color. When drinking matcha, in contrast to drinking steeped green tea, you are drinking the whole leaf and not just the brewed water from the leaves. Therefore, when drinking matcha, you’re consuming 10 times the antioxidants, i.e., the health benefits in one cup of matcha is equivalent to 10 cups of green tea. Continue reading
Posted in ♥ DAILY DOSE, Anti-cancer, Antioxidants, Cardiovascular Health, FOOD ED| NUTRITION, Heart Health | Cardiac Rehab, Heart Healthy, Longevity, Organic
Tagged atherosclerosis, Camellia sinesis, cardiovascular disease, catechin polyphenols, catechins, chasen, green tea, heart disease, matcha
Not a day goes by that I’m not asked about the latest and greatest health benefits of coconut oil. Due to its “good” saturated fat, coconut oil is being promoted as a cure-all for heart disease, weight gain, high LDL (bad) cholesterol, and Alzheimer’s disease (to name just a few). But is coconut oil and its powerful medicinal properties all that it’s touted to be?
Coconut oil is a saturated fat. These types of fats are generally concentrated in animal products, but are also present in tropical plant-based oils. Saturated fats can increase your LDLs (“bad” cholesterol) and increase your risk of atherosclerotic plaques, coronary artery disease, and stroke. That fact alone should be enough to put coconut oil on the “No Go” list of any healthy eating plan.
The Skinny on Sat Fat
Saturated fats are stable fats, that is, they’re not as sensitive to heat and light like other oils. That’s why they are solid at room temperature, can withstand high cooking temperatures, and have a long shelf life. Here’s how coconut oil compares with the other artery busters.
- Beef fat = 40% saturated fat
- Lard = 40%
- Butter = 64%
- Coconut oil = 92%
It’s All In the Acid
Not all saturated fats are created equal. Oils are made up of different types of fatty acids and in different percentages which impact how they react in your body. For example, chocolate contains 60% saturated fat. Stearic acid is its most common saturated fat which is why chocolate raises your LDLs significantly less than butter.
On the other hand, coconut oil contains about 65% of its saturated fats from lauric acid. The lauric acid may be what’s responsible for raising your HDLs (“good” cholesterol). But… don’t run out and buy a gallon of it just yet unless you plan on rubbing it on your skin! Continue reading
Posted in ♥ DAILY DOSE, Cardiovascular Health, FOOD ED| NUTRITION, Heart Health | Cardiac Rehab, Longevity, Nutrition, Weight Control
Tagged atherosclerosis, coconut milk, coconut oil, HDL cholesterol, heart disease, lauric acid, LDL cholesterol, saturated fat
When I first started working in cardiac rehabilitation as a new college grad, one of my Phase 3 cardiac rehab patients had a heart attack when he was only 35 years old. If that wasn’t unsettling enough, he had his heart attack the DAY AFTER he “passed” his treadmill test. Back then, I couldn’t understand how that could possibly happen, but I now know better.
How Sensitive Is Your Treadmill Test?
Here’s what you need to know. Currently, the exercise ECG is the most cost-effective first-line screening tool, but its accuracy relies on the ‘sensitivity’ of the test. Sensitivity refers to the percentage of cases in which exercise testing accurately identifies the presence of coronary artery disease (CAD). Unfortunately, the exercise ECG it is not 100% sensitive to detecting coronary artery disease.
Per the American College of Sports Medicine, the current sensitivity for detecting CAD using the exercise stress test is only about 70%. In other words, if you test 100 cardiac rehab patients with documented coronary artery disease, only 70 patients would show evidence of CAD per the stress ECG test. If you’re one of the 30 remaining patients, where does that leave you?
Well, don’t start your celebratory dance (or meal) just yet. It just means that you may fall in either of the following groups:
- You have a negative stress test. That is, you actually “passed” and show no signs of coronary artery disease.
- You have a false-negative finding. This means you’ve been given a negative stress test result (normal) where no CAD ‘appears’ to be present, but you actually have CAD.
The bottom line… a negative exercise ECG test is no guarantee that you do NOT have coronary artery disease (CAD) even if your cardiologist tells you, “Everything looks great! See you in a year.” So sorry to burst your bubble, but that’s the reality. Cardiac events that occur after a negative stress test happen all too often, but it’s not so perplexing to me anymore.
Causes of False-Negatives (Lower Sensitivity)
Stress test results are only as valuable as your performance, the technician’s monitoring, and the test interpretation. Here are some factors that may increase your chances of a false-negative finding: Continue reading
Posted in ♥ DAILY DOSE, Cardiovascular Health, Exercise, Heart Health | Cardiac Rehab, Longevity, Men's Health, Women's Health
Tagged CAD, cardiac rehab, cardiovascular disease, coronary artery disease, CVD, echo stress test, exercise stress test, exercise testing, false-negative stress test, heart attack, heart disease, treadmill test
In “The #1 Biggest Mistake That Affects Blood Pressure Readings“, wrong blood pressure cuff size topped the list as one of the most frequent errors made when measuring blood pressure. Be conscious of the following factors the next time you get a blood pressure reading. They can affect it by 5 to 50 points, and artificially high or low readings could affect your medical treatment.
1. Arm Position
Correct blood pressure arm position
Your palm should be facing up and your arm should be supported and horizontal at the level of the midpoint of your sternum (chest bone) which is at the approximate level of the right atrium of your heart. It may be necessary to place a pillow under your arm or adjust the chair or table to achieve the correct position.
- If your upper arm is BELOW the level of the right atrium, your blood pressure readings will be too high (blood is flowing down into the arm).
- If the upper arm is ABOVE heart level, the readings will be too low (blood is flowing down from the arm).
Researchers studied a group of outpatients to determine the effects of arm position on blood pressure measurements. Blood pressures were taken and compared in the following arm positions:
- Sitting with arms hanging down and elbows resting on the armrests of a chair (i.e., the elbow is at a right angle)
- Sitting with arms supported at the level of the mid-sternum
Blood pressure should be read with arm supported at the level of the mid-sternum
The results showed that blood pressure readings were significantly higher when sitting with arms on the armrest of the chair. Readings can be over 10 mm Hg higher in both systolic (upper number) and diastolic (lower number) pressures.
Blood pressure readings are elevated significantly when the arm is hanging down.
In another study of 100 random emergency room patients, blood pressures were compared in two positions: 1) Arm lax and hanging down parallel to the body and 2) Arm in the “correct” position. Among the seated patients, 22% of them were diagnosed with hypertension, but twice as many patients were diagnosed with high blood pressure with the arm hanging down. Be sure to note the position of your arm whenever a clinician takes your blood pressure. Continue reading
Posted in ♥ DAILY DOSE, Cardiovascular Health, Heart Health | Cardiac Rehab, Longevity, Men's Health, Women's Health
Tagged cardiac health, cardiovascular disease, cardiovascular health, coronary heart disease, heart disease, high blood pressure, hypertension, stroke
Chronic, low-level inflammation might be the SILENT culprit behind your aging process. There is growing evidence that there’s a correlation between chronic systemic inflammation and chronic disease, such as:
- Coronary atherosclerosis (plaque buildup)
- Type 2 diabetes
- Alzheimer’s disease
- Parkinson’s disease
- Macular degeneration (a common form of age-related blindness)
- Rheumatoid arthritis
- Some cancers
The Silent Killer
Chronic, low-level inflammation is quite different from acute inflammation, the body’s healthy response to injury and infection. When you get a bug bite or sprained ankle and the area becomes swollen, warm, painful, and red, your body is trying to defend itself by sending immune cells and key nutrients to the area — this is an acute inflammatory response. Continue reading
Posted in ♥ DAILY DOSE, Anti-cancer, FOOD ED| NUTRITION, Heart Healthy, Longevity, Nutrition, Type 2 Diabetes
Tagged Alzheimer's disease, Anti-Aging, anti-inflammatory diet, C-reactive protein, cardiac risk, chronic disease, chronic inflammation, CRP, dementia, heart disease, type 2 diabetes
Is there a magic number of hours you should sleep? According to studies on sleep and mortality, insufficient sleep can shorten your life. Sleeping plays an important role in:
- Healing and repairing blood vessels
- Maintaining a healthy balance of hormones that control your appetite
- Controlling blood glucose (sugar)
- Repairing cells and tissues, thus boosting bone/muscle mass
- Defending against foreign or harmful substances
You can experience the following immediate and long-term health effects when you don’t get enough sleep:
- Diminished cognitive function
- Increased levels of cortisol (stress hormone) which cause the following:
- Increased appetite / See video: Undersleeping and Overeating
- Increased body weight
- Increased belly fat / See video: Beer Belly Anatomy 101
- Increased risk for type 2 diabetes
- Increased chronic low-level inflammation which leads to chronic disease (such as, coronary artery disease, dementia, and stroke)
- Increased blood pressure
If Seven is Good, Is Eight Better?
Many people believe that they need at least eight hours of sleep a night for good health. But a study* reveals that sleeping seven (7) hours per night had the best survival rates. In fact, mortality hazard significantly increased when sleeping:
- ≥8 hrs. (When sleeping >8.5 hrs., health risk exceeded 15%.)
- ≤6 hrs. (When sleeping <4.5 hrs., health risk exceeded 15%.)
Causes of death associated with sleep duration include:
- Heart disease
- ‘Other causes’
- Stroke (Deaths from stroke were highest in men and women who slept 8, 9, and ≥10 hrs.)
- Breast cancer
- Colon cancer
Bottom line: Those who reported they slept 6.5 to 7.4 hours had a lower mortality rate than those with shorter or longer sleep.
*Six-year study by American Cancer Society; 1.1 million men/women ages 30-50 to >70 years. Published JAMA Psychiatry article: Mortality Associated With Sleep Duration and Insomnia, 2002.
Posted in Anti-Aging, Heart Health | Cardiac Rehab, Lifestyle, Longevity
Tagged Cancer, HealthStyle TV, heart disease, insomnia, Karen Owoc, Longevity, obesity, optimal sleep duration, stroke risk, weight loss
February is American Heart Month
February is American Heart Month — an annual reminder to raise your awareness about heart disease and how you can prevent it.
Here at The Health Reporter, you can find a variety of posts related to cardiac health that can help you and that you can share with people important to you.
It’s easy! To find heart-related articles and videos, go to Categories (left column of this blog page) then scroll down to “Heart Health | Cardiac Rehab” and click on it. You’ll be able you to share any post via email, Facebook or other favorite social media sites.
Mended Hearts, Inc. is a national non-profit cardiac support group that is dedicated to inspiring hope, offering encouragement, and improving the quality of life for heart patients, their families and caregivers. The organization was started by Dr. Dwight E. Harken, a heart surgeon, with three of his open heart surgery patients in January 1951.
Over 60 years later, there are 300 Mended Hearts chapters in the U.S. and Canada where heart patients meet monthly for ongoing social, emotional and practical support. They are partners with over 460 hospitals and rehabilitation clinics. Mended Hearts offers services to heart patients through visiting programs, support group meetings and educational forums.
A few months ago I had the honor of speaking to an engaging group of heart patients at their Oakland chapter (#188) that meets one Saturday a month at the Kaiser Hospital in Oakland, California. I talked about the “Keys to Cardiac Health” and covered the top eight strategies to living a longer and stronger life.
Since then, I have been invited to speak at the following Mended Hearts chapter meetings. Continue reading
When shopping for medical identification jewelry or tags, consider the following features:
1. Appearance. You must like it enough to wear every day and all day. Medical IDs now come in stretchy silicone wristbands, stylish beaded bracelets, and tattoos, but keep it simple. If it looks too much like jewelry or an adornment, emergency responders may not recognize your tag as a medical ID. Continue reading