HEALTH NEWS

STEPS TO AVOID HEART DISEASE

NATURAL WAY

Patricia Loh

A person with high cholesterol levels can do much to reduce his risk of suffering from heart disease, by having a diet that is low in animal fats, red meats, dairy products and eggs. Twenty to 30 minutes of moderate exercise three times a week can do wonders as well. Where herbs are concerned, garlic has been shown to decrease total cholesterol and triglyceride levels, while hawthorn and rosemary are good heart tonics.

Q: I am a 54-year-old man and have just received my blood test results which indicates a high cholesterol level. What can I take to reduce my cholesterol? I also suffer from high blood pressure that is currently under control with medication. My diet is low in meat and I have refrained from drinking alcohol.

A: Certainly, having a high blood cholesterol level is not desirable, and you should do all that is possible to get it within normal range. This will reduce your chances of suffering from heart disease.

Firstly, your diet should be low in animal fats, red meats, dairy products and eggs. At the same time, you should also increase your level of soluble fibre as found in fresh fruits, vegetables, whole grains, seeds and legumes. Soluble fibre binds cholesterol in the intestines and promotes its excretion. Many people also start eating more white flour products such as noodle, pasta, bread and biscuit when they go on a low fat/ meat diet. These foods are made from refined and processed white flour, which, when taken in excess, have the same effect in elevating cholesterol levels. Just keep in mind that you are better off sticking to a traditional meal of rice as it is easier to eat more vegetables this way.

Vitamins such as beta-carotene, vitamins C and E can be helpful to protect against development of heart disease. They can be taken as a daily supplement in tablet form. Where herbs are concerned, garlic has been shown to decrease total cholesterol and triglyceride levels. Garlic is a popular culinary herb in Asian cooking. As the active ingredients in garlic are destroyed with heat, it should therefore be taken raw.

Onions and ginger have similar properties. Chopped raw garlic, ginger and onion to go with your meals is a good idea. These culinary herbs also have the additional benefits of lowering high blood pressure.

No health programme is complete without the inclusion of exercise. Many studies have shown a direct beneficial relationship between physical activity and cholesterol levels. Twenty to 30 minutes of moderate exercise three times a week can do wonders. Even mild exercises, such as gardening and strolling in the park, will improve your health when done on a regular basis.

Q: I am a 55-year-old female heart patient. I had an angioplasty operation last year to open up my blood vessels. For supplements, I take garlic, vitamin C and evening primrose oil. I don't eat much meat, and my diet mainly consists of vegetables. However, my doctor tells me that I should still watch out for my high cholesterol and blood pressure. Please advise.

A: High cholesterol and blood pressure can certainly worsen your heart condition. Cholesterol becomes a problem when it exceeds a certain range in the body, in particular that of LDL (low-density lipoproteins). Free radical compounds in the body can attack LDL, which then triggers the formation of plague on artery walls. Thickening of this plague narrows blood vessels and impede blood flow, causing heart disease. In contrast, HDL (high-density lipoproteins) is known as the "good cholesterol'' because it removes excess cholesterol from the blood.

Evening primrose oil and garlic are good because they both have cholesterol-lowering properties. Also, the herbs hawthorn and rosemary make excellent heart tonics. Hawthorn, in particular, has the ability to gently dilate blood vessels and can also help improve the tone of the heart muscle. It has a long traditional usage for regulating blood pressure and protecting against heart disease. Both herbs contain active principles that effectively neutralise the damaging effects of free radicals on LDL. Hawthorn and rosemary are often combined with other beneficial herbs, such as ginkgo and motherwort, for synergistic action.

Q: I am 35 years old. I would like to find out what health supplements would protect me against heart attack and stroke. These diseases run in my family, and my doctor has already advised that my diet should be high in fibre. I have also recently enrolled in a gym for regular exercise as my cholesterol level is borderline high. I have many friends giving me all kinds of ideas with regard to what vitamins and herbs to buy. I am so confused!

A: It is good that you are taking positive steps to insure against a family history of heart problems. You are already on the right track by practising a healthy diet high in fresh fruits/vegetables.

Stress is just as important a predictor of heart disease. It is well accepted that people with Type A personality (career-driven, impatient) have a higher risk of cardiovascular problems. If you hold a stressful job and live a rat race, you need to slow down and learn de-stressing techniques.

There is a whole list of nutritional and herbal products that are beneficial. No wonder you are confused! However, there should be no need for pill-popping if you prioritise your supplements. A tablet containing vitamins A, C, E and zinc should be taken morning and evening. These nutrients prevent free radicals from attacking LDL, and therefore stop the chain reaction of plague formation on artery walls.

• Patricia Loh is a natural health educator who has qualifications in pharmacology and herbal medicine.

Source: The Star, 25 March 2001