Two and a half billion beats in one lifetime are a lot. A relentless warrior throughout our lives, our heart is a muscular organ weighing less than a pound and is already formed in the sixth week in uteri. There, it begins its initial twitches, twists and beats, and it doesn't stop its incredible function until we die.
Nature has been good to humans in that we are big creatures, and like elephants our hearts beat slower, as we have larger blood vessels and longer pathways in our bodies so they don't wear out as quickly as in smaller creatures. However, a high cholesterol and a high-fat diet jeopardize our hearts, making heart disease America's biggest killer.
Clogging up the coronary arteries with fatty deposits from cholesterol is a major risk factor for heart disease. Getting rid of specific saturated fats in your diet can improve your health immensely. Rigid fats, found in hard cheeses, cheeseburgers, meat, full fat dairy products and coconut and palm oil are troublemakers that clog the inner arterial walls, raising unhealthy levels of cholesterol in the blood. These coronary arteries deliver oxygen and nutrients to the heart. Obstructing these arteries not only disrupt the electrical activity of the heart, but can damage it as well.
The worst kind of fat, the dense and dangerous trans-fats, raises levels of low-density lipoproteins. It's found in commercial baked goods and deep-fried fast food. Trans-fats should make up less than 1 percent of your total calorie intake, according to the American Heart Association. Not all fat is bad, however, and the healthier fats, called omega-3 fatty acids, found in olive oil, avocados, nuts, and fish keep our arteries more flexible and lessen the chance for blood to clot, lessening chances of a heart attack. Scientists studied the people of Crete after the war, where many had starved but were now apparently healthy.
Olive trees covered much of the island and along with fresh produce seemed to be the foundation of the Mediterranean style of eating.
Nutrition researcher Ancel Keys, the founder of the 15-year, Seven Countries Study, found that the Cretes had very low rates of heart disease and lived long lives. The islanders' diet, very low in saturated fat and high in monounsaturated fat, was clearly linked to their good health and longevity.
After the study was published, Finland, one of the countries in the study, took action. Before many of the region's young men were dying young from heart attacks. Was it because of their full--fat diet? A community was then encouraged and monitored to reduce saturated fat and increase consumption of fresh produce. Death rates dropped by a remarkable 50 percent in the region. Furthermore, after 14 years, lung cancer was down in men, and breast cancer reduced in women by 10 percent.
Dr. Janet Brill, author of "Cholesterol Down: Ten Simple Steps to Lower Your Cholesterol in four Weeks—Without Prescription Drugs," wrote that both the omega-3 fats found in plant foods, like flaxseeds and walnuts, and the kind found in fish, such as salmon, sardines, tuna and lake trout, protect the heart. As for red wine, enjoy a small glass. Numerous studies show that alcohol appears to protect against heart disease, with optimal benefits at one half a drink per day.
Connie Aronson is American College of Sports Medicine Certified Health & Fitness Instructor certified, ACE Gold Certified personal trainer, and an IDEA Elite personal trainer. She is currently in Sardinia, Italy, continuing her research.
Connie Aronson
