Research and Education Lead to Heart Health Transformation

As we enter Heart Month, most of us are aware that cardiovascular disease (CVD) – heart disease, stroke and high blood pressure – is the leading cause of death in the US and that diet, exercise and other lifestyle factors help individuals establish and maintain heart health.

But, too many of us don’t know the details within these facts. For example, in the US, more women die of CVD annually than all forms of cancer combined – 500,000 each year.

We gloss over the reality that one person dies every 40 seconds from CVD – 2,150 children, women and men a day.

Many of us can’t comprehend the cost of CVD in families shattered by illness and loss, let alone medical expenses totaling $300 billion annually in healthcare services, medication and lost productivity for the 83.6 million Americans living with CVD or the after-effects of stroke.

We also don’t know that 80% of CVD is avoidable. It’s our investment in research and the resulting prevention education that plays a crucial role in reducing CVD.

We see this in the American Heart Association’s report that stroke dropped from the #4 leading cause of death in the US to #5 – the second time since 2011 it has moved down a spot in mortality rankings.

We know this because vital research helps us adapt our lifestyle habits – empowering us to improve our heart health as individuals and make societal changes as well.

For example, in December 2014, the American Heart Association’s journal Hypertension revealed that drinking/eating from cans or bottles lined with Bisphenol A (BPA), a chemical used as an epoxy lining, can raise blood pressure and effect heart rate.

While experts determine how to change the industry, researchers are empowering us to reduce BPA exposure by:

• Using BPA-free stainless steel/glass drinking bottles and mugs
• Avoiding soda in aluminum cans
• Seeking out “BPA-free” items
• Choosing safer plastics #2, #4 and #5
• Avoiding plastics #3 and #7
• Storing food in glass/ceramic containers with BPA-free lids
• Keeping plastic out of the dishwasher, microwave and freezer
• Switching from plastic wrap to aluminum foil

Another study gaining traction also has implications for the food industry. Published in JAMA: Internal Medicine in January 2014, the report states that consuming too much sugar can significantly increase our risk of dying from heart disease.

Of course, sugar is naturally found in dairy, fruit, vegetables and grains making it a part of a well-balanced diet. What’s not natural is the amount of added sugars we’re now consuming.

The US Department of Agriculture’s Economic Research Service shows that available sugars and sweeteners increased by 19% between 1970 and 2005.

Soft drinks and sugar-sweetened beverages, including fruit, energy and sports drinks, are the primary source of added sugars in the American diet. Other sources include ready-to-eat cereals, desserts, yeast-breads, dairy desserts, candy, jellies and our beloved coffee drinks.

A look at the label of a random food product, such as spaghetti sauce or soup, reveals that sugar is being added to many items we don’t consider “sweet.”

These added sugars are injected into beverages and foods when they are being processed or prepared. Unfortunately, these sugars fall under 61 different names, are found in 74% of all packaged foods and suggested daily values for sugar (natural or added) are not included in the US Food and Drug Administration’s (FDA) list of ingredients on our food labels.

This means we’re consuming far more sugar than we thought and it’s having an impact on our health – 29.1 million Americans are living with diabetes, 30 million of us are suffering with liver disease and, as already noted, heart disease is the #1 killer of men and women in our nation.

Since 36% of these added sugars come in liquid form, without fiber to slow down absorption, our bodies process them too quickly. The resulting increased sugar in the bloodstream causes the pancreas to produce more insulin that results in the body storing excess calories as fat.

The excess insulin also creates a leptin (hormonal appetite suppressant) imbalance that prevents the brain from receiving the “I’m full” signal during snacks and meals.

These, and other factors, combine to form chronic metabolic disease that can lead to obesity, diabetes, liver and heart disease.

As consumers, this makes staying within the American Heart Association’s guidelines of no more than 6 teaspoons (100 calories) a day of sugar for women and no more than 9 teaspoons (150 calories) a day for men a challenge.

But, we can do this by consuming less processed foods and beverages:
• Check labels for “100% fruit juice,” “no added sugar”
• Reduce/eliminate sodas; fruit, energy and sports drinks; enhanced waters; sweetened teas and sugary coffee beverages
• Buy fresh fruits
• Purchase canned fruits packed in water or natural juice
• Make your own sauces using spices verses sugar
• Reduce/eliminate pre-packaged meals
• Read labels and choose products lowest in added sugars
• Combine sugary items with those higher in fiber to reduce insulin spikes
• Eat a well-balanced, natural diet

Fortunately, research is allowing us to make changes to meet the American Heart Association’s dietary and exercise guidelines, helping us move through 2015 with more energy and a healthier mind, body and spirit, naturally.

For more information on research and heart health, please visit the American Heart Association at www.heart.org. To learn more about local Heart Month/Go Red activities, please visit https://swflgored.ahaevents.org,
or call 239.495.4900.

Go Red is nationally sponsored by Macy’s. Local Cause sponsors include
Lee Memorial Health System and Arthrex.

Facebook: American Heart Association of Southwest Florida
Twitter: SWFLAHA

Some names for added sugars on labels:
• Brown sugar
• Corn sweetener
• Corn syrup
• Fruit juice concentrates
• High-fructose corn syrup
• Honey
• Invert sugar
• Malt sugar
• Molasses
• Raw sugar
• Sugar
• Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
• Syrup

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