Hello, and welcome
to Health for a Lifetime
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We're glad that
you've joined us today.
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I'm your host Don Mackintosh.
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Today we're going to be talking
about a very important subject,
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in fact we're going
to be talking about the
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number one killer in
Western countries and this is
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cardiovascular disease.
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Not just heart attacks, which
we normally think of, but also
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strokes, everything
that has to do with the
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cardiovascular system.
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Joining with us to talk
about this important topic is
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Dr. Timothy Lawton.
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He's a physician
from Wichita, Kansas.
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He practices what's
called, "Lifestyle Medicine. "
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This is the best of two worlds,
medicine and also looking at
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lifestyle - that is what
you can do in the style of life
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that you lead.
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Thanks so much for
joining us Dr. Lawton.
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Thanks, Don.
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Now you have an actual center.
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Tell us a little about
what you do day to day.
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Well, we see a patient who's got
something like heart disease.
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We look at all the
different factors that are
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lifestyle related.
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We look at lifestyle
factors that impact their
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blood pressure, that impact
their cholesterol, if they smoke
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we work with them to help
them stop smoking, and we set up
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specific achievable goals
that they can work on at home
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day by day.
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The name of your lifestyle
is Veté, which means life,
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and you call it Veté
Lifestyle Medical Center.
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So it's bringing
those two together.
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You follow them medically,
work with their physicians...
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Medical plus
lifestyle, all together.
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I think this is certainly the
wave of the future and it should
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have been the wave
of the past as well.
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Let's talk then about
cardiovascular disease.
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You were careful to say to me
before we began that it's number
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one, it's considered
still number one if you add
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heart disease
and stroke together.
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Right.
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For years simply heart
disease has been the number one
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killer, but within the
last year cancer has overtaken
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heart disease as the
number one cause of death.
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But still if you combine heart
attack and stroke that accounts
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for almost a million deaths
in the U.S. per year and it
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accounts for a quarter of all
of our health care expenditures
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which we know is up in
the trillion of dollars.
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So 350 billion or something
dollars on cardiovascular.
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Just on diseases of
the heart and brain.
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Another thing you mentioned
to me was that many times when
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we talk about cardiovascular
disease we often hear about
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cholesterol.
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We're not really going to
talk about that too much today.
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You want to talk
about something else.
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We'll talk about the three main
risk factors but they will focus
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mostly on blood pressure
because it is such an important
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risk factor.
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I would say the number one
risk factor is really smoking.
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You got to quit smoking.
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Best tip yet is to not start.
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You can't get addicted to
something you have never tried.
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Right.
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With the cholesterol
its becoming more and more
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complicated issue the
more we learn about it.
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It's not just high cholesterol
but what kind of cholesterol
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do you have?
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Homocysteine and
all those other things.
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There's a lot of other things.
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But blood
pressure is pretty clear.
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If it's high it's
going to be a problem.
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In fact, Don, I think this
is really astounding - your risk
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for heart attack or stroke
doubles with every 20 points
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your blood pressure goes up.
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Starting at 115 and every 20
points you double your risks.
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So we have a definition
of high blood pressure here:
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The top number is
called the systolic pressure,
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that's the squeezing pressure.
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The other number is
called diastolic blood pressure.
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That's your relaxing pressure
when the heart is refilling
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to squeeze the next beat.
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So that Pre-hypertension
is a wake-up call.
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It says you've got to
do something before your
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blood pressure gets any higher
or your going to be in trouble.
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And I imagine you see a
lot of patients with this.
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You know, huge
numbers, huge numbers.
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The numbers nationally
show that by the time you're 50,
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44% of us have
high blood pressure.
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By the time you're in your 60's
it's 54% and by the time you're
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70 and above it's about
two thirds of all Americans
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have high blood pressure.
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Significant
problem huge problem.
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And in your practice you've seen
patients, what do say to them?
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We have a long list of things
they can do to start improving
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their blood pressure.
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I think the first thing that
we'll talk about is weight loss.
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Because loosing even 10 or
15 pounds can be the difference
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between having high blood
pressure and having normal
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blood pressure.
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It's real exciting.
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People again and again we've
seen them loose, not 100 pounds,
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but just a moderate amount of
weight can either help them get
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off medications or
be better controlled.
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Someone told me that for every
pound of extra weight you carry
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that's like 200 miles of
blood vessels you have to have.
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Is that true or false?
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I think it's more like 6 miles
of blood vessels but... yes,
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there's a lot - a lot
more work the heart has to do.
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So when you loose weight do
you loose those blood vessels?
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I always wondered that, I mean,
I don't mean to put you on the
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the spot, or is that just a
way of describing what happens
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with the extra weight?
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As far as loosing extra
weight there's something called
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visceral adipose tissue.
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Visceral fat means the
fat that's inside your belly
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not the stuff that's hanging
off the arms and on the hips.
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That stuff isn't as
dangerous for the heart.
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It's the fat that sits
around your organs inside.
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And that fat, when you
loose those 10, 15, 20 pounds
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that's some of the first
fat that starts to come off.
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You might not notice a whole lot
of difference except maybe in
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your waist size.
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That's the fat that's most
dangerous for the heart - is the
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fat around the middle.
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And why is that so dangerous
- the stuff around the organs?
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Well, it effects the blood
pressure but it also effects
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the cholesterol and
it effects how our bodies
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handle blood sugar.
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So it puts it at a higher
risk for diabetes as well.
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So is there a special lifestyle
or... I hate to say diet?
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Because you want it to be a
lifestyle that people go on.
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Is there something you
tell people to help them
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start loosing weight
in terms of their diet?
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Well, the most studied
diet for blood pressure has been
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something called Dash Diet,
D A S H, and that stands for
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Dietary Approach
to Stop Hypertension.
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This study has been looked over
10 years, but some of the main
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components are:
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Just to spend a second on the
whole grains - people who eat
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three or more servings of
whole grains a day as opposed to
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less than one, reduce the risk
of heart attack by almost 1/2
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just by that one change alone.
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So white rice -
no. Brown rice - yes.
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100% whole grain bread
it's got to say 100% or it's not
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completely whole grain.
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This is the Dash Diet
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This is the Dash Diet.
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Dietary Approach
to Stop Hypertension
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What they've shown, people who
are on this diet, on average,
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lower their systolic
blood pressure by 11 points.
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That is a stronger
factor than exercising,
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but that's important, you can
lower it a couple of points, but
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this is the most
important factor.
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Eleven points it will
lower it if you go on this diet?
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So 150 down to 139 for example.
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Alright.
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You said that for every
20 points the blood pressure
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goes up that doubles the risk
of heart attack or heart disease
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or cardiovascular disease.
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Right.
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So when you go from 115 to
135 that's doubling that risk.
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By the time you go
to 155 it's a four fold.
00:10:04.14\00:10:07.62
By the time you go up to
a 175 you've increased your
00:10:07.66\00:10:09.83
risk by eight fold over someone
with normal blood pressure.
00:10:09.86\00:10:13.58
Now you know when I first meet,
or many times when people first
00:10:13.62\00:10:17.30
meet a physician or
something, they have this
00:10:17.34\00:10:19.90
white coat phenomenon where
their blood pressure goes up.
00:10:19.93\00:10:22.84
How do you get
around that in your clinic?
00:10:22.87\00:10:24.99
Do you wear a different
color of coat or what do you do?
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How do you make this diagnosis?
00:10:27.68\00:10:30.61
I don't think it matters
what color of coat that I wear.
00:10:30.65\00:10:32.88
Just the fact, people are often
a little apprehensive going to
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Doctor's office, people get
anxious sometimes even about
00:10:38.20\00:10:41.19
having their blood pressure
checked, so we do something
00:10:41.22\00:10:44.17
called ambulatory
blood pressure monitoring.
00:10:44.21\00:10:47.20
Ambulatory means at home.
00:10:47.24\00:10:48.70
People can get a blood pressure
automatic unit to check their
00:10:48.74\00:10:53.49
blood pressure at home,
write these numbers down and
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then compare it with
what we find in the office.
00:10:55.79\00:10:57.96
Ok, so that gets around the
fact that you could scare them.
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Anything else you want
to tell us about in terms of
00:11:03.11\00:11:07.35
blood pressure?
00:11:07.38\00:11:08.85
The Dash Diet was formulated
based on what foods are rich
00:11:08.88\00:11:12.79
in certain vitamins and
minerals that are good for the
00:11:12.83\00:11:16.71
blood pressure.
00:11:16.75\00:11:17.82
One of the things that has been
known for 30, 40 years, has been
00:11:17.86\00:11:23.75
the importance of cutting
back on the salt in the diet.
00:11:23.78\00:11:27.22
When people eat a low sodium
diet, and we have a graphic
00:11:27.25\00:11:30.59
on that, but we also want them
to eat a diet that is high in
00:11:30.62\00:11:33.92
potassium.
00:11:33.96\00:11:34.93
The foods that
are in the Dash Diet
00:11:34.94\00:11:37.05
are high potassium foods.
00:11:37.09\00:11:40.39
But low in sodium.
00:11:40.42\00:11:41.78
So the graphic on sodium
we're going to look at that
00:11:41.82\00:11:43.41
and help us see what this means:
00:11:43.45\00:11:46.13
Limiting sodium originally
was hoped that people could
00:11:46.17\00:11:51.21
limit their sodium to
2,400 mg per day, this is salt.
00:11:51.25\00:11:56.26
But it was found if you can
limit your sodium to 1,500 mg
00:11:56.30\00:12:01.22
a day, that is as effective
as taking one prescription drug
00:12:01.26\00:12:06.15
for your blood pressure.
00:12:06.19\00:12:08.67
Now I tell my patients,
you really want to do it
00:12:08.70\00:12:11.76
you got to consider the
sodium as a bank account.
00:12:11.79\00:12:14.78
You got 1,500 sodium bucks to
spend each day, use them wisely.
00:12:14.82\00:12:19.54
If you get that
chicken noodle soup it might be
00:12:19.57\00:12:22.31
900 mg of sodium - you've
blown a lot of bucks on that.
00:12:22.34\00:12:27.47
The second thing on the graphic
was the importance of potassium.
00:12:27.50\00:12:31.11
Even if you cut down on the
salt or sodium, if you don't eat
00:12:31.14\00:12:34.56
foods that are rich in potassium
you're not going to have
00:12:34.59\00:12:37.97
as beneficial effect
on your blood pressure.
00:12:38.00\00:12:41.21
So it's really a combination of
lowering sodium and increasing
00:12:41.25\00:12:44.33
potassium.
00:12:44.36\00:12:45.33
Now are some people more
salt sensitive than others?
00:12:45.34\00:12:48.72
It's thought that certain
people are more salt sensitive
00:12:48.76\00:12:52.19
but really it comes down to how
much potassium you're getting.
00:12:52.23\00:12:56.01
Potassium alone can
decrease the blood pressure.
00:12:56.04\00:12:59.43
Do they have like salt
shakers with potassium in them?
00:12:59.46\00:13:02.78
You can do that, but the
best way really to do that is
00:13:02.81\00:13:06.10
through the foods.
00:13:06.13\00:13:07.26
And people usually think
about bananas, but bananas are
00:13:07.29\00:13:11.49
actually the number
20 on my list as far as
00:13:11.52\00:13:14.04
high potassium foods.
00:13:14.07\00:13:15.49
What's number one?
00:13:15.53\00:13:16.94
Sunflower seeds.
00:13:16.98\00:13:18.32
That's good from Kansas,
you know you're from Wichita.
00:13:18.35\00:13:21.11
Yes.
00:13:21.14\00:13:22.11
Almonds, raisins, parsley,
nuts, spinach, broccoli.
00:13:22.12\00:13:28.97
These are all
excellent high potassium foods.
00:13:29.00\00:13:31.72
Keep eating your bananas.
00:13:31.75\00:13:33.16
And tomatoes.
00:13:33.20\00:13:34.38
Absolutely.
00:13:34.42\00:13:35.44
All good.
00:13:35.48\00:13:36.45
So high potassium, low sodium.
00:13:36.47\00:13:41.05
And then the other
thing is to loose weight.
00:13:41.09\00:13:43.60
That's what
we've learned so far.
00:13:43.63\00:13:45.26
We're talking with
Dr. Timothy Lawton.
00:13:45.30\00:13:47.03
We're talking about
cardiovascular disease and
00:13:47.07\00:13:49.92
we've noticed that one
of the most important things
00:13:49.96\00:13:53.52
to consider is blood pressure
and how to make that come
00:13:53.55\00:13:57.08
down to a normal level.
00:13:57.12\00:13:59.22
We're going to talk more about
what to do with cardiovascular
00:13:59.25\00:14:01.91
disease when we come back.
00:14:01.95\00:14:05.08
Have you found
yourself wishing that you could
00:14:06.08\00:14:08.66
shed a few pounds?
00:14:08.69\00:14:09.77
Have you been on a
diet for most of your life?
00:14:09.81\00:14:12.29
But not found anything that
will really keep the weight off?
00:14:12.33\00:14:15.54
If you've answered yes to
any of these questions, then we
00:14:15.57\00:14:18.75
have a solution
for you that works.
00:14:18.79\00:14:21.28
Dr. Hans Diehl and
Dr. Aileen Ludington
00:14:21.32\00:14:23.65
have written a
marvelous booklet called,
00:14:23.68\00:14:25.95
Reversing Obesity Naturally,
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free of charge.
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Here's a medically sound
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00:14:33.84\00:14:35.99
and loose weight permanently
00:14:36.02\00:14:37.58
without feeling guilty or hungry
through lifestyle medicine.
00:14:37.62\00:14:41.44
Dr. Diehl and Dr. Ludington
have been featured on 3ABN
00:14:41.48\00:14:44.89
and in this booklet they present
a sensible approach to eating,
00:14:44.93\00:14:48.40
nutrition, and lifestyle changes
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00:14:48.43\00:14:51.63
heart disease,
diabetes, and even cancer.
00:14:51.66\00:14:54.12
Call or write
today for your free copy:
00:14:54.15\00:14:56.57
Welcome back.
00:15:07.60\00:15:08.57
We're talking with
Dr. Timothy Lawton.
00:15:08.58\00:15:10.08
We're talking about
cardiovascular diseases.
00:15:10.11\00:15:12.84
Dr. Lawton has told us
that cardiovascular disease is
00:15:12.88\00:15:17.89
still number one in Western
countries, especially America,
00:15:17.93\00:15:21.33
when you look at heart
disease and stroke and add those
00:15:21.36\00:15:24.73
together.
00:15:24.76\00:15:25.73
Many times we talk
about cholesterol and smoking
00:15:25.74\00:15:30.12
and these things are important
to avoid, but Dr. Lawton is
00:15:30.15\00:15:33.76
really focusing our
attention today on hypertension.
00:15:33.79\00:15:37.91
Dr. Lawton, you see
a lot of this in your
00:15:37.94\00:15:40.69
life style medicine
center there in Wichita, Kansas.
00:15:40.72\00:15:44.32
A lot of people come
in with this problem.
00:15:44.35\00:15:46.08
You've seen that
really,... what was it you said?
00:15:46.11\00:15:48.98
That really hypertension
is very important to look at.
00:15:49.01\00:15:52.88
It's one of the most significant
risk factors when we look at
00:15:52.91\00:15:56.13
preventing heart
disease and stroke.
00:15:56.16\00:15:59.72
You told us we need to loose
weight, and you've given us
00:15:59.76\00:16:02.01
some ideas on how to do that.
00:16:02.04\00:16:03.20
And you've told us that our diet
if we follow what you call the
00:16:03.23\00:16:07.10
DASH Diet, it can actually
decrease our blood pressure by
00:16:07.13\00:16:11.56
11% is that what you said?
00:16:11.60\00:16:13.87
11 points on average.
00:16:13.90\00:16:16.32
You know the exciting thing
about the DASH Diet is they have
00:16:16.35\00:16:20.67
actually gone above and beyond
the DASH Diet to incorporate
00:16:20.70\00:16:24.98
some new
additional recommendations.
00:16:25.02\00:16:27.22
The original DASH Diet
contained a limited amount
00:16:27.25\00:16:31.58
of dairy and meat.
00:16:31.62\00:16:33.85
The new version, actually just
released within the last couple
00:16:33.89\00:16:37.74
weeks, shows that if you
substitute animal protein
00:16:37.78\00:16:42.06
for plant protein you have
an additional reduction in your
00:16:42.10\00:16:45.26
blood pressure.
00:16:45.29\00:16:46.31
How many points?
00:16:46.34\00:16:47.31
A couple more points
in addition to the 11.
00:16:47.32\00:16:49.78
What they did in this
study was they cut half of the
00:16:49.81\00:16:53.56
animal protein and brought
in plant protein, such as
00:16:53.59\00:16:57.31
beans, vegetables, and nuts.
00:16:57.34\00:16:59.92
Ok, and then the third
thing you mentioned was limiting
00:16:59.96\00:17:03.36
the sodium, but not
just limiting sodium
00:17:03.39\00:17:06.16
but putting
potassium in its place.
00:17:06.20\00:17:08.29
Potassium is the antidote,
the anti-salt, so to speak.
00:17:08.33\00:17:12.53
Salt makes the pressure
go up and potassium makes the
00:17:12.57\00:17:16.74
pressure go down.
00:17:16.78\00:17:17.75
And these are all the
foods, plant based foods.
00:17:17.76\00:17:21.52
Many of them are
very high in potassium.
00:17:21.56\00:17:23.11
You think of bananas, olives,
sunflower seeds, nuts, beans,
00:17:23.14\00:17:27.90
green leafy vegetables,
all these things, squash, yams,
00:17:27.93\00:17:32.65
very high in the potassium.
00:17:32.69\00:17:34.87
Now you
mentioned magnesium to me.
00:17:34.90\00:17:38.92
Magnesium is
another important factor.
00:17:38.95\00:17:42.31
There is
something to keep in mind.
00:17:42.35\00:17:45.64
Certain minerals
balance each other in the body.
00:17:45.67\00:17:49.29
Salt, or sodium, is
balanced with potassium.
00:17:49.32\00:17:52.90
That's why one
works against the other.
00:17:52.94\00:17:55.08
Calcium and magnesium
work opposite each other
00:17:55.12\00:18:00.74
as far as blood pressure.
00:18:00.77\00:18:02.25
Calcium and magnesium required
for the squeezing of the muscle
00:18:02.28\00:18:06.77
cells in the body.
00:18:06.80\00:18:07.77
One is required for the
squeezing and one is required
00:18:07.78\00:18:09.93
for the relaxation.
00:18:09.97\00:18:11.59
So for someone to have
an abnormal level of either
00:18:11.63\00:18:15.18
calcium or magnesium will
affect the heart, but also keep
00:18:15.21\00:18:18.74
in mind, each of the
blood vessels is surrounded by a
00:18:18.77\00:18:22.26
structure of muscles that help
us... let's say we should cut
00:18:22.29\00:18:27.10
ourselves and loose a
significant amount of blood.
00:18:27.13\00:18:28.71
Well, our blood vessels
would squeeze down to conserve
00:18:28.74\00:18:31.87
and increase the
pressure in what we have left.
00:18:31.90\00:18:33.94
So those muscles are
very important in each of our
00:18:33.97\00:18:36.03
blood vessels.
00:18:36.06\00:18:37.03
People who have high
blood pressure are sometimes
00:18:37.04\00:18:39.85
prescribed a
calcium channel blocker,
00:18:39.88\00:18:43.35
something to block the calcium.
00:18:43.38\00:18:44.97
Well, I just said calcium
and magnesium work opposite of
00:18:45.00\00:18:49.12
each other and so instead of
blocking the calcium, you can
00:18:49.15\00:18:51.64
increase the magnesium in your
diet or through supplements,
00:18:51.67\00:18:56.69
preferably through diet,
and that can make a difference
00:18:56.72\00:19:01.66
with bringing down
the blood pressure.
00:19:01.69\00:19:03.50
So what are some foods
that are high in magnesium?
00:19:03.53\00:19:06.35
What are the things
that I should go out and buy?
00:19:06.38\00:19:09.68
Number one on the
list is wheat germ.
00:19:09.71\00:19:13.12
Wheat germ, my mom
used to always put it on
00:19:13.15\00:19:15.61
top of my cereal.
00:19:15.64\00:19:16.70
Well, there you go, good
for a lot of different things.
00:19:16.73\00:19:19.19
But when we eat the white
bread, the refined white flour,
00:19:19.22\00:19:22.84
which makes up the majority
of the wheat we consume,
00:19:22.87\00:19:26.17
it's got the germ taken away.
00:19:26.20\00:19:29.18
So we loose that
magnesium that was in there.
00:19:29.21\00:19:31.50
Other sources?
00:19:31.53\00:19:33.45
Nuts, like almonds and
cashews, are especially high in
00:19:33.48\00:19:36.42
magnesium.
00:19:36.45\00:19:37.57
Buckwheat, Brazil nuts, peanuts,
walnuts, and rye are also good
00:19:37.60\00:19:44.47
sources.
00:19:44.50\00:19:45.65
So really what you're
saying when we're thinking about
00:19:45.68\00:19:48.35
hypertension, instead of having
to remember all these lists,
00:19:48.38\00:19:51.09
which are great lists, would
be to just eat foods as grown
00:19:51.12\00:19:54.66
in liberal, unadulterated,
unprocessed type, quantities.
00:19:54.69\00:20:01.39
That makes a
big difference, yes.
00:20:01.42\00:20:04.16
Ok, what's next on our list?
00:20:04.19\00:20:07.56
The next thing on the list is
to quit smoking because that's
00:20:07.59\00:20:13.66
a very important factor.
00:20:13.69\00:20:15.35
And after that -
consuming healthy fats.
00:20:15.39\00:20:19.57
A brief talk about the
kinds of fats is very important.
00:20:19.60\00:20:24.69
There's a certain family of fats
that are called omega 3 fats.
00:20:24.72\00:20:28.36
These are found in things
like: flax oil or flax seeds,
00:20:28.39\00:20:34.10
canola oil, walnuts, as
well as fish and fish oil.
00:20:34.13\00:20:37.71
These actually help to
bring down blood pressure.
00:20:37.74\00:20:40.83
They also help to thin
the blood and reduce the risk
00:20:40.87\00:20:43.92
of blood clots.
00:20:43.96\00:20:45.29
So have the healthy fats and
then a graphic that said avoid
00:20:45.32\00:20:49.58
trans fats.
00:20:49.61\00:20:50.59
What are trans fats?
00:20:50.63\00:20:51.81
If you see the word partially
hydrogenated on the label,
00:20:51.84\00:20:55.28
that's another
word for trans fat.
00:20:55.31\00:20:58.19
Partial hydrogenation is a
process of taking a liquid fat
00:20:58.22\00:21:03.10
and making it a
solid at room temperature.
00:21:03.14\00:21:05.59
Things like margarine?
00:21:05.63\00:21:07.62
Margarine, French fries,
shortening, and foods in most
00:21:07.65\00:21:12.49
of the commercial baked
goods - the pies, the crackers,
00:21:12.53\00:21:17.34
the cookies - these
are made with trans fat or
00:21:17.38\00:21:20.86
hydrogenated fat.
00:21:20.89\00:21:22.27
So trans fats, how do they
increase the blood pressure?
00:21:22.31\00:21:25.51
They impact the cell membranes.
00:21:25.55\00:21:33.51
The membranes of every cell
in our body is made up of fat
00:21:33.54\00:21:38.90
and these actually get into
our cell membranes, an unnatural
00:21:38.93\00:21:44.26
kind of fat that get
incorporated into our bodies.
00:21:44.29\00:21:46.38
So they impact the calcium, the
magnesium, and these minerals
00:21:46.41\00:21:53.49
interact with the cells.
00:21:53.53\00:21:54.84
I understand they stay
in the body a long time
00:21:54.87\00:21:57.25
these trans fats.
00:21:57.28\00:21:58.40
Well, they are incorporated into
every cell in our body until
00:21:58.43\00:22:01.67
those cells die and
turned over; they are there.
00:22:01.70\00:22:04.22
And I see they are trying
to respond to the research that
00:22:04.25\00:22:08.94
you're presenting in the stores.
00:22:08.98\00:22:10.27
I see a lot of things now
that say, "No trans fats,"
00:22:10.30\00:22:14.09
and those are the
things to look at.
00:22:14.13\00:22:15.73
Is that what you're suggesting?
00:22:15.76\00:22:16.92
You know that's an
interesting factor.
00:22:16.95\00:22:19.31
The Institute of Medicine
says there is no safe level
00:22:19.35\00:22:23.04
of trans fat.
00:22:23.08\00:22:24.76
They would recommend zero.
00:22:24.80\00:22:26.27
They say, "Well, let's be
practical, now, maybe you should
00:22:26.31\00:22:29.72
keep it under 2 grams a day. "
00:22:29.76\00:22:31.42
Well, the trans fat, there's a
little bit of labeling confusion
00:22:31.45\00:22:37.79
that's going on.
00:22:37.82\00:22:38.79
Right now you might pick up
a box of crackers and it might
00:22:38.80\00:22:42.12
say zero grams of trans fat.
00:22:42.15\00:22:44.45
But you look under the
ingredients it will say,
00:22:44.48\00:22:46.53
"bleached wheat flour, partially
hydrogenated soybean oil, or
00:22:46.56\00:22:50.88
some kind of oil. "
00:22:50.91\00:22:51.88
But how can they claim
zero grams if it's got something
00:22:51.89\00:22:55.39
partially hydrogenated?
00:22:55.42\00:22:57.03
The labeling rule says
it has to be under. 5 grams
00:22:57.06\00:23:02.96
and they can write zero.
00:23:03.00\00:23:04.29
So if it's. 49 grams you can
still write zero on the label.
00:23:04.32\00:23:07.73
Interesting.
00:23:07.76\00:23:08.73
So you got to look
very close at the label.
00:23:08.74\00:23:10.28
So you got to
read the ingredients.
00:23:10.31\00:23:11.34
What about exercise?
00:23:11.37\00:23:12.85
That can make quite a few
points improvement in one's
00:23:12.88\00:23:17.63
blood pressure.
00:23:17.66\00:23:18.68
The amount of exercise has
been shown is a moderate amount
00:23:18.71\00:23:22.31
of activity like a brisk walk:
00:23:22.34\00:23:24.59
If you can do
more that's better.
00:23:29.44\00:23:31.62
But this is the
minimum that's needed to
00:23:31.65\00:23:34.11
bring blood pressure...
00:23:34.14\00:23:35.37
That brings it down
another couple points.
00:23:35.40\00:23:37.09
All these things - 11 here,
5 there, you know a couple here
00:23:37.12\00:23:40.52
will make the difference.
00:23:40.55\00:23:41.60
Alcohol?
00:23:41.63\00:23:43.55
Alcohol is not
recommended for blood pressure.
00:23:43.58\00:23:47.58
It seems... I'll tell
you a story about that.
00:23:47.61\00:23:50.49
I had a patient who was
only in his 20's and he had
00:23:50.52\00:23:54.62
high blood pressure.
00:23:54.65\00:23:55.62
He was already taking,
I think, two medications
00:23:55.63\00:23:59.06
for his blood pressure.
00:23:59.09\00:24:00.71
So I just asked him
about some of his habits.
00:24:00.74\00:24:02.09
He was over weight, but he
drank five drinks or so a night,
00:24:02.12\00:24:06.66
just to kind of settle down.
00:24:06.69\00:24:07.93
That was his
habit in the evening.
00:24:07.96\00:24:09.89
In a couple weeks we were
able to cut out the alcohol.
00:24:09.92\00:24:14.45
And you know alcohol
is basically an empty
00:24:14.48\00:24:17.14
calorie source.
00:24:17.17\00:24:18.18
So by cutting out the
alcohol he lost about 10 pounds
00:24:18.21\00:24:21.06
almost immediately.
00:24:21.09\00:24:22.64
His blood pressure
went from 160 down to 140
00:24:22.67\00:24:25.92
in a matter of weeks.
00:24:25.95\00:24:27.18
Just by cutting out the alcohol?
00:24:27.21\00:24:28.93
And loosing a couple of pounds.
00:24:28.96\00:24:30.84
But I think the alcohol directly
raises the blood pressure so
00:24:30.87\00:24:33.94
cutting that out can
make a big difference.
00:24:33.97\00:24:35.68
Stress management -
what did you do for this guy?
00:24:35.71\00:24:38.97
He usually used to reduce his
stress through drinking alcohol.
00:24:39.00\00:24:42.24
Well, what did
you recommend to him?
00:24:42.27\00:24:45.19
What do you recommend or is
there any association between
00:24:45.22\00:24:48.81
stress and blood pressure?
00:24:48.84\00:24:51.08
Huge, huge research
going on right there.
00:24:51.11\00:24:54.52
They kind of call
that the mind body factor.
00:24:54.55\00:24:58.03
There's a study out of Harvard
with men with hypertension.
00:24:58.06\00:25:02.06
And they found that using
stress reduction techniques,
00:25:02.09\00:25:07.30
things like prayer, meditation,
people were able to... 80% were
00:25:07.33\00:25:14.24
able to reduce their
need for medication simply on
00:25:14.27\00:25:17.91
stress management.
00:25:17.94\00:25:19.69
80% that's very high!
00:25:20.32\00:25:21.29
Yes, yes, very impressive!
00:25:21.30\00:25:23.80
And so finding something
within your religious tradition,
00:25:23.83\00:25:29.33
looking to God, sometimes people
in their religious tradition
00:25:29.36\00:25:33.89
that increases stress for them,
but finding what reduces it.
00:25:33.92\00:25:37.11
I like to talk with patients not
just the concept of relaxation,
00:25:37.14\00:25:41.31
but the concept of enjoyment.
00:25:41.34\00:25:43.15
Even a smile or a laugh
can boost the immune system and
00:25:43.18\00:25:48.00
help to reduce blood pressure.
00:25:48.03\00:25:50.08
You wanted to say
something when we talked about
00:25:50.11\00:25:52.60
healthy vs.
non-healthy fats about nuts.
00:25:52.63\00:25:56.75
We had said earlier, at
the beginning of the program,
00:25:56.79\00:26:00.45
that people who consume three
servings a week of whole grains
00:26:00.49\00:26:04.58
cut their risk of
heart attack by almost half.
00:26:04.62\00:26:07.61
Well, the same is true for
people who consume five servings
00:26:07.65\00:26:10.76
a week of nuts.
00:26:10.80\00:26:12.51
They cut their risk of
heart attack almost by half.
00:26:12.54\00:26:15.72
Add that to a brisk walk,
30 minutes, three times a week
00:26:15.76\00:26:21.51
you cut your risk of
heart attack almost in half.
00:26:21.55\00:26:24.18
So, just doing those three
things - nuts, whole grains,
00:26:24.21\00:26:28.40
and a little bit
more physical activity.
00:26:28.44\00:26:30.85
How do nuts do that?
00:26:30.88\00:26:33.22
How do they decrease your risk?
00:26:33.26\00:26:35.08
Well, we just looked, they
are very high in magnesium and
00:26:35.12\00:26:38.34
very high in potassium and they
are high, at least some of them,
00:26:38.37\00:26:42.08
in good fats.
00:26:42.11\00:26:43.08
In fact, there's
two kinds of good fats.
00:26:43.09\00:26:45.48
We mentioned the Omega
3's but there's another family
00:26:45.52\00:26:47.78
called mono unsaturated fats.
00:26:47.81\00:26:50.44
Nuts are very high in
these as is olive oil.
00:26:50.48\00:26:53.20
So let's just review: we
say loose weight if you need to,
00:26:53.23\00:26:58.53
go on the DASH Diet, DASH minus
the meat and minus the other
00:26:58.57\00:27:03.83
things it's even better,
even better if you substitute
00:27:03.87\00:27:08.76
plant protein, limit sodium
but replace it with potassium,
00:27:08.80\00:27:13.66
adequate magnesium, moderate
exercise which means 30-45
00:27:13.69\00:27:19.45
minutes at least 3-4
days a week, limit alcohol or
00:27:19.49\00:27:25.19
cut it out, stress management
- relax, quit smoking, then have
00:27:25.23\00:27:34.22
the healthy
fats, avoid trans fats.
00:27:34.25\00:27:37.29
Thank you so much for joining
us, taking time from your
00:27:37.32\00:27:40.56
busy schedule
there in Wichita at Veté.
00:27:40.60\00:27:43.45
Thank you, Don.
00:27:43.49\00:27:45.30
And thank you for joining us
today on Health for a Lifetime.
00:27:45.33\00:27:48.87
We hope that today's program
helps you avoid hypertension
00:27:48.90\00:27:52.37
and all the problems that
go with it and that as a result
00:27:52.41\00:27:55.85
you have health that
lasts for a lifetime.
00:27:55.88\00:27:58.26