A Heart-to-Heart on Cardiac Health

February is overrun with the hearts and flowers fanfare of Valentine’s Day. But long after bouquets have wilted and chocolate boxes have been picked over, our hearts should continue a steady beat.

The statistics about heart disease are staggering – it causes more deaths each year than all forms of cancer combined, even though it’s preventable for some people.  Doctors use American Heart Month to remind us to be good to our hearts, so we’ve asked cardiologist Dr. Jeffrey Alexis for some tips.

Scripts:  What’s the best ways we can help prevent problems with our heart?

Alexis:  We can all work to keep our hearts healthy by avoiding tobacco, eating right and getting more exercise.  Smoking damages so many parts of our body; if you’re addicted to tobacco, do whatever it takes to quit.  Miraculously, your body can reverse the damage caused by smoking.   Check out New York State Smokers Quitline for tips and access to resources.

Obesity also contributes to a variety of diseases that can hinder heart functioning. Stay trim, eat a nutritious, plant-based diet – with low-salt and low-calorie foods. Don’t drink too much alcohol.  Make sure you get enough exercise – 30 to 60 minutes per day. This protects against heart disease by:

• helping the heart work more efficiently;
• reducing blood pressure;
• decreasing the tendency of blood to form life-threatening clots;
• moderating stress;
• helping your body use insulin; and,
• helping you maintain a healthy weight.

Scripts:  How do we know if cardiovascular problems are beginning? Are there warning signs?

Alexis:  Pay attention to your blood pressure and cholesterol levels; it’s really important that you know these numbers. 

Regular blood pressure screenings start in childhood. Adults should have their blood pressure checked at least every two years. You may need more-frequent checks if your numbers aren’t ideal, or if you have other risk factors for heart disease. Optimal blood pressure is less than 120/80 millimeters of mercury. There are many inexpensive medications that doctors prescribe to help manage blood pressure or hypertension, and stave off heart disease, if your numbers are high.

Adults should have their cholesterol measured every five years. You may need more frequent testing if your levels are off, or if you have other risk factors for heart disease.  Doctors sometimes even check children’s cholesterol levels if there’s a strong family history of heart disease.  An ounce of prevention goes a long way.

Dr. Jeffrey Alexis is a member of the URMC Program in Heart Failure and Transplantation team, which cares for people with advanced heart disease. 

For more information about heart care, visit URMC’s Heart and Vascular Center or call 275-2877.

Finding a Role for Chocolate in a Healthy Diet

If that trove of Valentine’s Day truffles has your conscience heavy, it’s time to take a serious look at the health benefits of chocolate.

Since ancient Mayans guzzled the first molten drink (then, a bitter, chocolate soup) almost 2,000 years ago, we’ve learned quite a bit about the fascinating fruit of the cacao tree.

For a balanced look at the delicacy – and its health implications – we spoke to URMC cardiologist and community health scientist Dr. Thomas A. Pearson. A renowned expert in the metabolic effects of chocolate (thanks to his tenure as a research consultant to the Chocolate Manufacturers Association of the United States  in the late 80’s), Pearson recently penned a review of chocolate studies for the Advisory Committee of the 2010 U.S. Dietary Guidelines.

Scripts: Over the years, much research has celebrated the health benefits of chocolate. What’s all the fuss about?

Pearson: Let’s start with the mood benefits first. Chocolate, of course, is a sensuous treat; in fact, it’s one of the few food substances that melts at 97 degrees Fahrenheit – just a couple of degrees below the human body temperature – so it feels rich and velvety, almost buttery in the mouth. What’s more, it contains theobromines – a chemical shown to have mood-boosting properties.

From a physical health stance, several studies have reported chocolate to lower blood pressure, improve blood flow (by causing vessels to dilate), and even reduce risk for clotting (by making platelets less “sticky”) – all important pieces of a well-oiled circulatory system.

Scripts: What is it in chocolate that’s behind these benefits?

Pearson: It’s difficult to parse out exactly which ingredients in chocolate are responsible for which health effects – it could be any combination of chemicals. Of course, you have the mood-boosting theobromine, but chocolate is also rich in flavinoids – plant chemicals that not only give cocoa it’s flavorful, pungent taste, but also boost antioxidant powers, protecting cells against environmental toxins. (That said, it’s important to point out that flavinoids aren’t only found in chocolate; plenty of other foods pack them in powerful doses – like onions, apples, blueberries and green tea, to name a few.)

What’s more, one of the primary fats in cocoa butter – stearic acid – has been proven to not raise blood cholesterol in the body (so, theoretically, if stearic acid is eaten in place of other fats, it could help to lower cholesterol levels overall).

Scripts: Granted, that’s great news — but isn’t “chocolate” a very fluid term here in the U.S.  We have chocolate milk, to chocolate cheesecake, chocolate cereals…

Pearson: True – not all chocolate is created equal. There even are imposters, like carob chips, that aren’t chocolate at all.

When it comes to real chocolate, the concentration of cocoa (and therefore, the inherent flavinoids, stearic acid, and theobromines) varies incredibly, depending on the other ingredients mixed in. In general, the higher the concentration of cocoa butter in a piece of chocolate, the lower the percentage of milk fat and other fats that have been shown to raise cholesterol levels.

Scripts: But as you mentioned, chocolate foods are often high in fat and sugar.

Pearson: Of course. Even the good fat in cocoa butter – stearic acid – still crams nine calories a gram. In fact, chocolate bars rations were fed to World War II soldiers precisely because they were such a dense, calorie-rich “survival” food!

That said, assuming you’re careful to build it into your daily calorie allowance, a nice piece of dark chocolate isn’t too bad of a food choice – especially if it’s mixed with heart-healthy nuts, like almonds, walnuts of pistachios. Remember, there are no bad foods – just bad diets. Enjoying a reasonable amount of chocolate can be a real pleasure, and a smart part of keeping your diet enjoyable and sustainable.

To learn more about Dr. Pearson’s work with the U.S. Dietary Guidelines, click here.  

For more on the “delicious history” of chocolate, check out this WebMD slideshow.

Men: What’s in Your Six Pack?

Men often neglect their health until something starts to go wrong – usually around middle age. And after all those years of not paying attention to their bodies, men in their 50s and 60s can feel overwhelmed by the chore of making health changes, asking themselves “How do I even get started?”

Aging expert Dr. Roger Oskvig has a quick and easy checklist of six things – what he calls the “six pack” – that every man needs to know to get started on the road to fitness. In the clip below, he also throws in a few extra handy tips about exercise and eating well, too.

Eighth Annual Men’s Health Day is Sept. 23

When it comes to your health, being a little proactive can go a long way; that’s why the University of Rochester Medical Center is inviting men to its eighth annual Men’s Health Day on Sept. 23. Geared toward men ages 45 and older, the day-long festivities will present a unique (non-nagging) opportunity to learn about health topics ranging from cardiovascular wellness and prostate health to cataract surgery and sleep disorders.

Want to register for this year’s Men’s Health Day event? Act fast! In 2010, Men’s Health Day sold out, attracting more than 400 men.

In addition to terrific speakers, the day will also include health screenings, hands-on demonstrations, giveaways, healthy snacks, breakfast and lunch, and deluxe raffle prizes. New this year, attendees also can receive an individual analysis of their “gait,” since the way you walk can predict the likelihood of a fall. A flu shot clinic also will be available.

Tickets are on sale now and can be reserved by calling (585) 275-2838. Admission is $15 and includes everything: breakfast, lunch, giveaways, prizes, and free parking at the Hyatt Regency Rochester (125 Main Street).

For more information, visit www.menshealth.urmc.edu.