Health News

REPORTING POINT EXPRESS 12-01

AEROMEDICAL NEWS

“Live healthy...live well”

HEALTH NEWS

by Larry Kline

SWAPA Voice Mailbox 511/email: skyguy737@cox.net

HIGH CHOLESTEROL IS GOOD - if it is HDL, that is. A researcher for the University of Texas Health Science Center found in a review of almost a thousand autopsies of young people between the ages of 15 and 34, that one in five had already developed a dangerous heart blockage; one that included a fatty arterial blockage that would have killed them by the time they were 45 or 50. Further study revealed that those with the largest blockages had a common risk factor that proved to be statistically more dangerous than smoking: the victims had low levels of high-density lipoprotein, or HDL cholesterol. This beneficial type of cholesterol removes harmful low-density lipoprotein (LDL) particles from the cardiac arteries before they can choke off the bloodflow.

When blood is drawn for analysis, be sure to take into account the total cholesterol picture - total cholesterol, LDL and HDL levels. One third of men at risk of dying of heart disease have perfectly normal levels of LDL cholesterol. If there is not enough HDL cholesterol in your blood cleaning the arteries, even low amounts of LDL cholesterol can form dangerous blockages.

Current guidelines indicate that 35 milligrams per deciliter of blood (mg/dl) is normal, but most cardiologists would prefer HDL levels twice that amount - a level over 60 mg/dl is a strong positive factor in avoiding heart disease.

It is estimated that the risk of developing heart disease decreases by 2% for every 1 mg/dl increase in HDL above 35 mg/dl. There are many different ways to increase your HDL levels:

DRINK OJ - drinking three glasses of orange juice each day can increase the HDL by up to 21 percent within 4 weeks. Researchers believe this is due to a flavonoid in orange juice (hesperidin).

AEROBIC EXERCISE - aerobic exercise also seems to increase HDL cholesterol levels. If you burn 1,200 to 1,600 calories weekly in aerobic exercise sessions, moderate increases in HDL levels can be expected.

LOSE WEIGHT - losing 10 pounds can cause a 6 to 10 point rise in HDL cholesterol levels. Researchers believe that for every pound of fat lost, a corresponding increase in HDL of 1 point can be expected.

DRINK RED WINE - the antioxidants in red wine can slow down the oxidation of HDL and LDL cholesterol. This is desirable as oxidation can lower the HDL levels and seems to increase the formation of arterial plaques. Cabernet sauvignon, pinot noir, and merlot all have similar antioxidant properties.


HAVE SOME GOOD FAT - monounsaturated fats have shown to lower triglyceride and LDL levels, while maintaining HDL levels. Olive oil, canola oil, pecans, almonds, and peanuts are all good sources of this heart-healthy fat.

EXERCISE BEFORE THAT FATTY MEAL - a university study found that those who regularly exercised before eating high-fat meals had the highest HDL counts. Exercise stimulates a fat-clearing enzyme called lipoprotein lipase, which cuts triglycerides and helps produce more HDL cholesterol. Lipoprotein lipase levels peak about 12 hours after exercise, so the best strategy is to work out in the morning in preparation for dinner, which is usually the fattiest meal of the day.

LIFT WEIGHTS - resistance training causes cellular damage to the muscles, which may force them to burn more fat for energy during aerobic exercise, and fat-burning has a strong effect on raising HDL levels.

QUIT SMOKING - just one week after quitting smoking, subjects at Vanderbilt University increased their HDL levels by 15 percent.

EAT LOW-GLYCEMIC FOODS - low-glycemic carbohydrates, which do not cause an insulin spike during digestion, seem to raise HDL levels. High-glycemic foods like white bread, instant potatoes, and white rice appear to reduce HDL levels. A British study revealed that those with a diet rich in low-glycemic foods had the highest levels of HDL cholesterol. Cut down on refined starches like white bread, instant potatoes, and white rice. Men’s Health 11/00.

GINSENG STRIKES OUT - herbals are not regulated by the FDA, and medical claims do not have to be substantiated. Many marketers of herbal ginseng claim that it boosts your mood and peps you up. A recent study at Wayne State University in Detroit compared the herb to a placebo in 83 healthy, young people over an eight-week period and found that ginseng provided no psychological benefits. University of California Berkeley Wellness Letter 9/01.

ANTIDOTE FOR A FATTY MEAL? - if you have consumed a fatty meal, the negative effects may be somewhat lessened if oats or vitamin E is also consumed. Researchers at Yale University gave 50 healthy nonsmokers fat-laden milkshakes made of ice cream, cream of coconut, and eggs, followed by either oatmeal, wheat cereal, or 800 I.U. of vitamin E. Those given the wheat cereal had a 13 percent reduction in their blood flow, but there was no artery constriction among the volunteers given the oatmeal or the vitamin E. The soluble fiber in oatmeal, also contained in apples, dried beans and other foods has been shown to lower LDL cholesterol and a recent study indicates that it may slow the absorption of fat in the bloodstream. Vitamin E is an antioxidant that reduces cell damage caused by free radicals and may provide protection for the heart. Men’s Fitness 8/01.

PVD TO PHX FLIGHT? - sitting for long times in the same position can place great stress on the spinal disks. Relieve this stress by standing and bending backward, with the hands pressed against the small of the back. The real value of back-bending is that it relieves the spine, which doesn’t like prolonged static positions. Men’s Health 9/01.


PREVENTING PROSTATE CANCER - after lung cancer, prostate cancer is the biggest cancer killer of American men. In recent years the incidence has started to drop, and survival rates are rising. Here are possible ways to lower the risk:

AVOID A HIGH-FAT DIET, especially one rich in red meat and other sources of animal fat.

EAT A DIET HIGH IN FRUITS, GRAINS, AND VEGETABLES. Plant foods are rich in vitamins and various phyto-chemicals that may be protective, and plant-based diets tend to be low in fat.

EAT TOMATOES AND TOMATO PRODUCTS - the carotenoid lycopene appears to help prevent prostate cancer, and tomatoes contain the most lycopene. Cooked and processed tomatoes have more absorbable lycopene than raw ones. Watermelon and pink grapefruit are other good sources.

CONSUME SELENIUM - fish, whole grains, and Brazil nuts are good sources. Multivitamin/mineral supplements also supply this potent antioxidant. If you opt for a selenium supplement, try to find one that comes from yeast, and do not take more than 200 mcgs a day.

VITAMIN E SUPPLEMENTS - especially those containing “mixed tocopherols” may help. This vitamin also works well with selenium.

VITAMIN D - may also be helpful. The body makes this vitamin when exposed to sunlight. Fortified milk and multivitamins also contain it.

FATTY FISH - a recent Swedish study found that men who ate little or no fish were more than twice as likely to develop prostate cancer as those who ate moderate to high amounts. University of California Berkeley Wellness Letter 8/01.

AIR DISASTER - shoes with air cells in the soles are supposed to protect the ankles when engaged in high impact events. According to an Australian study, basketball players who wear shoes with air cells in the heels are 4.3 times more likely to injure their ankles. The air cells appear to decrease heel stability, making the ankles more vulnerable to injury, the study found. The researchers suggested using preformed, pull-on ankle braces to counteract the instability. Men’s Health 9/01.

LYCOPENE - THE FACTS - lycopene, a member of the carotenoid family, is a vitamin-like substance abundant in tomatoes that makes them red. Recent research suggests that it is an even more potent antioxidant than beta carotene, and that it may help prevent cancer, notably of the prostate, and cardiovascular disease. Here are some other facts:

-Many population studies suggest that people who consume lots of lycopene-rich foods have a lower risk of not only prostate cancer, but also cancer of the cervix, skin, bladder, breast, lung, and digestive tract. These findings have been confirmed with animal studies.

-Lycopene may reduce the risk of cancer in several ways. It seems to stimulate the immune system to battle cancer cells. As an antioxidant, it helps block the destructive effects of free radicals in the body, especially when there is enough vitamin E present. It seems to interfere with certain growth factors that stimulate cancer.

-It may help protect LDL (bad) cholesterol from oxidation, and thus may lower the risk of coronary artery disease.


-Approximately 85% of the lycopene in the U.S. diet comes from tomatoes and tomato products. Watermelon, pink grapefruit, papaya, and guava also have small amounts.

-Ounce for ounce, processed tomato products (such as sauce, puree, juice, or even catsup) or cooked tomatoes contain 2 to 8 times as much available lycopene as raw tomatoes. Processing makes lycopene more available and more easily absorbed by the body.

-Lycopene is fat-soluble; it is better absorbed when consumed with a little fat in the same meal (make it a monounsaturated fat like olive oil).

-Deep red tomatoes have more lycopene than pale ones or yellow or green tomatoes. Vine-ripened tomatoes have more than those picked green and allowed to ripen later. Also, those grown outdoors in the summer have more lycopene than tomatoes grown in greenhouses. University of California Berkelely Wellness Letter 9/01.