The following
program presents principles
00:00:01.98\00:00:03.50
designed to promote
good health and is not
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intended to take the
place of personalized
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professional care.
The opinions and ideas
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expressed are
those of the speaker.
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Viewers are
encouraged to draw their own
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conclusions about the
information presented.
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Hello and welcome to
Health for a Lifetime.
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We are glad that
you have joined us today
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I'm your host Don
Mackintosh and today
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we're gonna be
talking about a very important
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subject in fact we
gonna be talking about the
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number one killer in
western countries and
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this is cardiovascular
disease not just heart
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attacks which we
normally think of,
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but also strokes
everything that has to do
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with the cardiovascular system.
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And joining us to
talk about this important
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topic is Dr. Timothy
Lawton, he's a Physician
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from Wichita, Kansas
and he practices what's
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called Lifestyle
Medicine this is the best of
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two world's,
medicine and also looking at
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lifestyle that is what
you can do in the style
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of life that you
lead. Thanks so much for
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joining us Dr.
Lawton, thanks Don.
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Now, you have actual
center tell us a little
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about what you do day to day?
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When we see a
patient who's got something
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like heart disease
we will look at all the
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different factors
that are lifestyle related.
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We look at lifestyle
factors that impact their
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blood pressure, that
impact your cholesterol
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if they smoke we
work with them to help
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them stop smoking
and we setup specific
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achievable goals.
So, they can work on at
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home day by day.
And the name of your
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lifestyle is Vitae
which means life and then
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you call Vitae
Lifestyle Medical Center.
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So, it's bringing
those two together you follow
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that medically, work
with their physician.
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Medical plus
lifestyle, alright all together.
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I think this is certainly
the wave of the future,
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it should have been
the wave of the past.
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That's right, well,
let's talk then now about
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cardiovascular disease
you were careful to say
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to me before we began
that, its number one it's
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considered still
number one if you add heart
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disease and stroke
together. Right, for years
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simply heart
disease has been the number
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one killer but within
the last year cancer has
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overtaken heart
disease as the number one
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cause of death but
still if you combine heart
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attack and stroke
that accounts for almost a
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million deaths in the
U.S. per year and it counts
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for a quarter of
all of our health care
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expenditures which
we know is up in the
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trillions of dollars.
So 350 billion or something
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dollars on
cardiovascular, just on, just on
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diseases of the
heart and the brain.
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Now, another thing
you mentioned to me was
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that many times
when we talk about
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cardiovascular
disease we often hear about
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cholesterol and we're
not gonna really talk about
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that too much
today, you wanna talk about
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something else well, we
will talk about the three
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main risk factors that
they will focus mostly on
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blood pressure because
it is such an important
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risk factor. Then, I
would say the number one
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risk factor is really
smoking, you got to quit
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smoking best tip here
is not start you know you
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can't get addicted to
something you never have
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tried. Right, and with
the cholesterol its becoming
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more and more
complicated issue the more
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we learn about it, it's
not just high cholesterol but
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what kind of
cholesterol do you have?
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And homocysteine
and all those other,
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a lot of other
things but blood pressure is
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pretty clear if it's
high its gonna be problem
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in fact Don I think
this is really astounding,
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your risk for heart
attack or stroke doubles with
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every 20 points your
blood pressure goes up.
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Starting at 115 and
every, every point above
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that or every 20
points you double your risk.
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So, you have a
definition of high blood
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pressure what it says
here? Well, normal blood
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pressure is less
then 120/80 we have those
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two numbers, the
top number is called the
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systolic pressure
that's the squeezing pressure
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and the other number
is called diastolic blood
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pressure that's your
relaxing pressure when
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the heart is refilling
to squeeze the next beat.
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So then we got the
normal which is less than
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120/80 we've got this
new zone called or newly
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defines zone called
pre- hypertension it's at the
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top number its 120 to
139 and the bottom number
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is 80 to 89 and then
high blood pressure starts
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when either number,
either top number gets to
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140 or the bottom
number gets to 90.
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So, the pre-hypertension
is a wake-up call it says
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you got to do
something before your blood
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pressure gets any
higher or you're gonna be in
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trouble and I imagine
you see a lot of patients
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with this. You
know, huge numbers,
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huge numbers the
numbers naturally show by the
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time your 50, 44
percent of us have high blood
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pressure by the time
you're in your 60s its 54
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percent and by the
time your 70 and above its
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about two thirds of all
Americans have high blood
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pressure. Significant
problems. Huge problem,
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and in your practice
you've seen patients what
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do you say to them?
Well we, we have a long
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list of things they
can do to start improving
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their blood pressure
and I think that the first
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thing that we will talk
about is weight loss, okay.
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Because losing even
10 or 15 pounds can be
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the difference
between having high blood
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pressure and having
normal blood pressure
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and its really
exciting people again and again
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we have seen them
lose not a hundred pounds
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but just a moderate
amount of weight it can
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either help them get
off medications or be better
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control. Someone told
me that for every pound of
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extra weight you carry
that's like 200 miles of
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blood vessels you
have to have. Is that true
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or false? Well, I think
its may be more like six
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miles of blood vessels
but yeah there is a lot,
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lot more work
that heart has to do.
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So, when you lose
weight do you lose those
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blood vessels I
always wondered that I mean,
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I mean put you in this
thought but, I was just
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a way of describing
what happens with the
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extra weight? As far
as, as far as losing extra
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weight, there is
something called visceral
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adipose tissue, visceral
fat means the fat that's
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inside your belly not
the stuff containing off
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the arms and on the
hips. That stuff isn't as
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dangerous for the
heart, it's the fat that sits
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around your organs
inside when that fat when
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you lose those 10, 15,
20 pounds that's some of
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the first fat which
starts to come off, you
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might not notice a
whole lot of difference
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except maybe in your
waist size and that's the
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fat it's most dangerous
for the heart it is the
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fat around the
middle. And why is that so
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dangerous that
stuff around your organs?
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Well, it affects the
blood pressure but it also
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affects the
cholesterol and it affects our
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body's to handle
blood sugar so it puts
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a higher risk for
diabetes as well. So, is there
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is a special
lifestyle or I hate to say diet
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because you want it
to be a lifestyle that
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people go on. Is
there something you, you
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tell people to help
them start losing weight
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in terms of their
diet? Well, the most studied
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diet for blood
pressure has been something
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called the dash diet
D A S H and that stands
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for dietary
approach to stop hypertension
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and this study, this
has been look that for over
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10 years but some of
the main components are
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whole grains as
oppose to refine grains and
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just to spend a
second on the whole grains
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people who eat
three or more serving of
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whole grains a day
as opposed to less than
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one reduce their risk
of heart attack by almost
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half just by
that one change alone.
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So, white rice,
no brown rice yes.
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Hundred percent whole
grain bread it's gonna
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say hundred percent
or its not completely
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whole grains,
whole grains, okay.
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I will talk about
those other things and I will
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get back to some more
details but fruits and
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vegetables at least
five serving a day are
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recommended, low fat
or non-fat dairy keep
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it less than two
serve, two or less servings.
00:08:51.77\00:08:54.45
Nuts, seeds and
beans, most days of the week
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are recommended if
not all days, limiting
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consumption of
animal products like meat,
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fish and poultry to
no more than two serving
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per day and also
limiting saturated fat.
00:09:07.40\00:09:10.39
This is the Dash
diet, this is the dash diet,
00:09:11.16\00:09:13.50
the diet to avoid,
dietary approach to stop
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hypertension.
Dietary approach to stop
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hypertension, what
they have shown is people
00:09:20.18\00:09:22.38
who are on this diet
on average lower their
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systolic blood pressure
by a 11 points that is a
00:09:25.99\00:09:29.37
stronger factor than
exercising but that's
00:09:29.94\00:09:34.51
important you lose
you can lower a couple of
00:09:34.52\00:09:36.76
points but this is
the most important factor.
00:09:36.77\00:09:38.78
A 11 points and
lower you go under,
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so 150 down to a
139 for example alright
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so and, and that's
you said that for every
00:09:46.10\00:09:49.47
what was it every 20
points the blood pressure
00:09:49.67\00:09:53.22
goes up that doubles
the risk of heart attack
00:09:53.23\00:09:56.21
or heart disease or
cardiovascular disease.
00:09:56.22\00:09:58.22
Alright, so when
you go from a 115 to 135
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that's doubling the
risk by the time you go to
00:10:02.52\00:10:04.85
155 its up 4 fold by
the time you go to 175
00:10:04.86\00:10:09.34
you've increased
your risk by 8 fold for
00:10:09.35\00:10:11.95
someone with
normal blood pressure.
00:10:11.96\00:10:13.27
Now, you know when
I first meet or many
00:10:13.52\00:10:16.36
times when people
first meet a physician or
00:10:16.37\00:10:18.09
something they have
what this white coat
00:10:18.10\00:10:20.16
phenomena where their
blood pressure goes up.
00:10:20.65\00:10:22.91
How do you get
around that in your clinic,
00:10:23.78\00:10:25.20
do you wear a
different color coat or what
00:10:25.21\00:10:26.86
you do? How do you
make the diagnosis?
00:10:26.87\00:10:30.34
You know, you know I
don't think it matters
00:10:30.35\00:10:31.37
what color coat I
wear? Just, just the fact
00:10:31.38\00:10:35.35
you know people are
often a little apprehensive
00:10:35.36\00:10:37.69
going to doctor's
office, people get anxious
00:10:38.05\00:10:41.11
sometimes even when
without having blood
00:10:41.12\00:10:42.49
pressure check, so
we do something called
00:10:42.50\00:10:44.34
ambulatory blood
pressure monitoring,
00:10:44.35\00:10:46.64
ambulatory means at
home. People can get
00:10:46.96\00:10:50.39
their blood
pressure when there are,
00:10:50.40\00:10:52.38
automatically use to
check the blood pressure
00:10:52.39\00:10:54.02
at home, right these
numbers down and then
00:10:54.03\00:10:55.99
compare to what we
find in the office.
00:10:56.00\00:10:58.05
Okay, so that gets
around that fact that you
00:10:58.28\00:11:01.12
could, right, right,
scare them. Anything else
00:11:01.13\00:11:05.05
that you wanna tell
us about in terms of
00:11:05.06\00:11:07.46
blood pressure?
Well, the dash diet was
00:11:07.47\00:11:10.72
formulated based on
what foods are rich in
00:11:10.98\00:11:14.21
certain vitamins and
minerals and they are good
00:11:14.22\00:11:16.49
for the blood
pressure and one of the things
00:11:16.50\00:11:19.76
is very has been
known for 30, 40 years has
00:11:19.77\00:11:23.51
been the importance
of cutting back on the
00:11:23.52\00:11:25.85
salt in the diet. We
want people to low sodium
00:11:25.86\00:11:29.05
diet and we have a
graphic on that but we
00:11:29.06\00:11:32.08
also want them to
eat a diet that is high
00:11:32.09\00:11:33.77
potassium and the
foods are in the Dash diet
00:11:33.78\00:11:36.97
are high potassium
foods, but low in sodium,
00:11:37.33\00:11:40.94
and low in sodium.
So, the graphic on sodium
00:11:40.95\00:11:42.81
we gonna look at that
and it help us through
00:11:42.82\00:11:45.24
this means what you
say? Limiting sodium
00:11:45.25\00:11:49.24
originally it was
hope the people could limit
00:11:50.11\00:11:52.53
their sodium to 2400
mg a day this is salt,
00:11:52.54\00:11:56.29
but it was found if you
can limit your sodium to
00:11:56.76\00:11:59.81
1500 mgs a day that
is as effective as taking
00:11:59.82\00:12:04.78
one prescription
drug for your, for your
00:12:05.31\00:12:07.75
blood pressure. Now, I
will tell my patients if
00:12:07.76\00:12:10.25
you really want to
do you got a, you got to
00:12:10.26\00:12:12.61
consider the
sodium as a bank account,
00:12:12.98\00:12:14.64
you got a, you got
a 1500 sodium bugs to
00:12:14.65\00:12:17.19
spend each day use
them wisely to get that
00:12:17.20\00:12:20.50
chicken noodle soap
it might be 900 mgs of
00:12:20.94\00:12:24.26
sodium you're blowing
a lot of bucks on that.
00:12:24.27\00:12:27.12
The second thing
on the graphic was the
00:12:27.84\00:12:29.19
importance of
potassium even if you cut
00:12:29.20\00:12:31.66
down on the salt or
sodium. If you don't eat
00:12:31.67\00:12:34.69
foods that are rich
in potassium you are not
00:12:34.70\00:12:37.29
gonna have as
beneficial effect on your
00:12:37.30\00:12:40.59
blood pressure so it's
really the combination of
00:12:40.60\00:12:43.06
lowering sodium and
increasing potassium.
00:12:43.07\00:12:45.08
Now, here some people
are more salt sensitive
00:12:45.44\00:12:47.20
then others? It's
thought that certain people
00:12:47.21\00:12:50.88
are more salt sensitive
but really it comes down
00:12:50.89\00:12:53.93
to how much
potassium you are getting.
00:12:53.94\00:12:55.75
Potassium alone
can decrease the blood
00:12:56.07\00:12:58.86
pressure, do they
have like salt shakers with
00:12:58.87\00:13:00.88
potassium in them.
You can do that but the
00:13:00.89\00:13:03.45
best way really to do
that is through the foods
00:13:03.46\00:13:07.13
and people usually
think about bananas but
00:13:07.53\00:13:10.99
bananas are actually
the number 20 on my list
00:13:11.00\00:13:13.50
as far as high
potassium foods what's number
00:13:13.51\00:13:16.27
one? Sunflower
seeds, okay that's good from
00:13:16.28\00:13:19.85
cans. I just can
hear from the top?
00:13:19.86\00:13:21.46
Alright, almonds,
raisins, parsley, nuts,
00:13:21.47\00:13:26.18
spinach, broccoli and
these are all excellent
00:13:26.78\00:13:30.06
high potassium
foods keeping the bananas,
00:13:30.07\00:13:32.94
and tomatoes.
Absolutely, yeah, all good.
00:13:33.50\00:13:36.33
So, high potassium low
sodium and then the other
00:13:36.34\00:13:41.99
thing is to lose
weight that's alright so far.
00:13:42.00\00:13:45.09
We're talking with
Dr. Timothy Lawton we are
00:13:45.39\00:13:47.29
talking about
cardiovascular disease and
00:13:47.30\00:13:49.90
we've notice that
one of the most important
00:13:49.91\00:13:52.21
things to consider is
blood pressure and how to
00:13:52.22\00:13:56.15
make that come
down a normal level.
00:13:56.16\00:13:59.25
We gonna talk more
about what to do with
00:13:59.26\00:14:00.87
cardiovascular, cardiovascular
00:14:00.88\00:14:03.18
disease when we come back.
00:14:03.19\00:14:05.01
Have you found
yourself wishing that you could
00:14:07.15\00:14:08.64
shed a few pounds
have you been on a diet for
00:14:08.65\00:14:11.35
most of your life but
not found anything that
00:14:11.36\00:14:13.69
will really keep
your weight off, if you've
00:14:13.70\00:14:16.07
answered yes to any
of these questions then
00:14:16.08\00:14:18.49
we have a solution
for you that works.
00:14:18.50\00:14:20.76
Dr. Hans Diehl and
Aileen Ludington have
00:14:21.31\00:14:24.17
written a marvelous
booklet called Reversing
00:14:24.18\00:14:26.78
Obesity Naturally
have you like to send it to
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here's a medically sound
00:14:29.31\00:14:32.23
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00:14:32.24\00:14:34.40
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00:14:34.82\00:14:36.85
permanently without
feeling guilty or hungry
00:14:37.05\00:14:39.56
through lifestyle
medicine. Dr. Diehl and
00:14:39.96\00:14:42.36
Dr. Ludington have
been featured on 3ABN and
00:14:42.37\00:14:45.33
in this booklet it
presented a sensible
00:14:45.34\00:14:47.49
approach to eating
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00:14:47.50\00:14:49.94
changes they can
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00:14:49.95\00:14:51.82
diseases
diabetes and even cancer.
00:14:51.83\00:14:54.09
Call us right today
for your free copy of
00:14:54.76\00:14:56.44
Reversing Obesity
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00:14:56.45\00:14:58.89
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00:14:58.90\00:15:01.47
It's absolutely free of charge,
00:15:01.80\00:15:03.61
so call us right today.
00:15:03.75\00:15:05.16
Welcome back,
we are talking with
00:15:07.83\00:15:08.93
Dr. Timothy Lawton,
we are talking about
00:15:08.94\00:15:10.79
cardiovascular
diseases and Dr. Lawton has
00:15:10.98\00:15:14.62
told us that
cardiovascular disease is
00:15:15.05\00:15:17.85
still number one
in western countries
00:15:17.86\00:15:20.19
especially America.
When you look at heart
00:15:20.20\00:15:22.81
diseases and stroke
and add those together
00:15:22.82\00:15:25.32
many times we talk
about cholesterol and
00:15:25.65\00:15:29.30
smoking and the
these things are important
00:15:29.60\00:15:31.24
to avoid but Dr.
Lawton is really focusing our
00:15:31.25\00:15:35.51
attention today
on hypertension and
00:15:35.52\00:15:37.95
Dr. Lawton you see
a lot of this in your
00:15:37.96\00:15:40.67
lifestyle medicine
center there Wichita, Kansas
00:15:41.17\00:15:44.11
lot of people coming
with this problem and
00:15:44.49\00:15:46.47
you have seen that
really what was that you
00:15:46.48\00:15:48.65
said that really
hypertension is very
00:15:48.66\00:15:51.66
important to look
at? It is one of the most
00:15:51.67\00:15:54.26
significant risk
factors when we look at
00:15:54.27\00:15:56.80
preventing heart
diseases and stroke,
00:15:57.41\00:15:59.30
to be tell us we need
to lose weight you have
00:15:59.75\00:16:01.63
given us some ideas
on how to do that and you
00:16:01.64\00:16:03.49
have told us that our
diet if we follow what
00:16:03.50\00:16:06.39
you called the Dash
diet, it can actually decrease
00:16:06.40\00:16:10.39
our blood pressure by
11 percent is that what
00:16:10.40\00:16:13.06
you said? 11 points,
11 points on average,
00:16:13.07\00:16:16.31
11 points. You know,
the exciting thing about
00:16:16.32\00:16:19.17
the Dash diet let's
say you have actually gone
00:16:19.18\00:16:21.04
above and beyond the
dash diet incorporate
00:16:21.44\00:16:25.02
some new
additional recommendations and
00:16:25.03\00:16:27.97
the originally dash
diet contains a limited
00:16:27.98\00:16:31.06
amount of diary and
meat and new version
00:16:31.07\00:16:34.99
actually just released
within the last couple of
00:16:35.68\00:16:37.75
weeks shows that if
you substitute animal
00:16:37.76\00:16:41.27
protein for plant
protein you have an
00:16:41.28\00:16:43.66
additional reduction
in your blood pressure.
00:16:43.67\00:16:46.00
With how many
points? A couple more points,
00:16:46.01\00:16:48.39
so in addition to the
11 and what they did I
00:16:48.40\00:16:51.84
tell you was they
cut half of the animal
00:16:51.85\00:16:54.01
protein and brought
broad in plant proteins
00:16:54.02\00:16:56.54
such as beans
vegetables and nuts.
00:16:56.55\00:16:59.77
Okay, and than is, the
third thing you mentioned
00:17:00.39\00:17:02.44
was limiting the
sodium but not just limiting
00:17:02.45\00:17:05.02
sodium putting
potassium in its place.
00:17:05.03\00:17:08.37
Potassium is the
antidote, the anti salt sort to
00:17:08.75\00:17:12.37
speak. Salt makes
the pressure go up and
00:17:12.38\00:17:15.17
potassium makes the
pressure go down and
00:17:15.18\00:17:17.97
these are all the
foods that you know plant
00:17:17.98\00:17:20.81
based foods but
neither of them are very high
00:17:20.82\00:17:22.44
in potassium you
think of bananas otherwise
00:17:22.45\00:17:24.55
sunflower seeds.
Seeds, nuts, beans green
00:17:24.56\00:17:28.04
leafy vegetables
all these things squash,
00:17:28.05\00:17:31.53
yams very high in the
potassium. Now, you've
00:17:31.72\00:17:35.42
mentioned magnesium
to me, like these you
00:17:35.43\00:17:39.06
mentioned another
important factor there
00:17:39.07\00:17:44.10
are something to
keep in mind certain
00:17:44.11\00:17:46.15
minerals balance
each other in the body,
00:17:46.16\00:17:48.60
salt or sodium is
balanced with potassium
00:17:49.76\00:17:52.88
that's why one
works against the other,
00:17:53.24\00:17:54.94
calcium and
magnesium work in tending,
00:17:55.53\00:17:59.75
just work opposite
each other as far as
00:17:59.76\00:18:01.45
blood pressure.
Calcium and magnesium
00:18:01.46\00:18:04.23
required for the
squeezing of the muscle
00:18:04.24\00:18:06.69
cells in our body,
one is required for the
00:18:06.70\00:18:08.98
squeezing and one
is required for the
00:18:08.99\00:18:10.46
relaxation so far
for someone to have an
00:18:10.47\00:18:13.97
abnormal level of
either calcium or magnesium
00:18:13.98\00:18:16.44
it will affect the
heart but also keep in mind
00:18:16.45\00:18:19.13
each of the blood
vessels is surrounded by
00:18:19.14\00:18:21.86
a structural muscles
that help us you know
00:18:22.19\00:18:25.45
let's say we would
color it off and lose a
00:18:25.60\00:18:27.76
significant amount
of blood where our blood
00:18:27.77\00:18:29.24
vessels would
squeeze down to conserve
00:18:29.25\00:18:31.80
and increase the
pressure in what we have
00:18:32.15\00:18:33.61
left. So, these
muscles are very important in
00:18:33.62\00:18:35.69
each of our blood
vessels. People who have
00:18:35.70\00:18:38.28
high blood pressure
are sometimes prescribed
00:18:38.29\00:18:40.92
a calcium channel
blocker something to blood
00:18:41.47\00:18:44.04
the calcium well, I
just said calcium and
00:18:44.05\00:18:47.73
magnesium work
opposite each other so
00:18:47.74\00:18:49.63
instead of
blocking the calcium you can
00:18:49.64\00:18:51.59
increase the
magnesium in your diet
00:18:51.66\00:18:55.06
or through
supplements preferably through
00:18:55.49\00:18:57.95
diet and that, that
can make a difference
00:18:57.96\00:19:01.45
with bringing down
the blood pressure.
00:19:01.97\00:19:03.27
So, what are some
foods that are high in
00:19:03.60\00:19:05.25
magnesium I mean
what are the things that I
00:19:05.26\00:19:08.01
should go out and
buy? Well, number one on
00:19:08.02\00:19:11.02
the list is wheat
germ, wheat germ, wheat
00:19:11.03\00:19:13.87
germ is, my mom
used to always put on top
00:19:13.88\00:19:15.89
of my cereal well there you go.
00:19:15.90\00:19:17.33
Its good for a lot of
different things but when
00:19:17.85\00:19:20.12
we eat the white bread
the refined white flour
00:19:20.13\00:19:22.94
which makes up the
major of the wheat we
00:19:23.31\00:19:25.15
consume its got that
the germ taken away so
00:19:25.16\00:19:29.42
we lose that
magnesium which was in there.
00:19:29.43\00:19:31.47
Other sources? Nuts
like almonds and cashews
00:19:32.46\00:19:35.45
are especially
high in magnesium,
00:19:35.46\00:19:37.26
buckwheat, Brazil
nuts, peanuts, walnuts and
00:19:38.74\00:19:42.97
rye are also good
sources. So, really what
00:19:42.98\00:19:46.51
your saying you
know when we're thinking
00:19:46.52\00:19:48.09
about hypertension
instead of having to
00:19:48.10\00:19:50.02
remember all these
list which are great list
00:19:50.03\00:19:52.70
would be just to
eat foods as grown and
00:19:52.71\00:19:55.34
liberal fine
adulterated unprocessed type
00:19:55.35\00:20:00.00
quantities, that
makes a big difference.
00:20:00.46\00:20:02.91
Okay, what's next on
our list? Well, it's the
00:20:04.24\00:20:09.00
next thing on the list
is to quit smoking, okay,
00:20:09.01\00:20:12.63
because that's a
very important factor and
00:20:13.17\00:20:16.35
after that
consuming healthy fats,
00:20:16.36\00:20:19.49
I think a brief talk
about the kinds of fats
00:20:19.50\00:20:23.54
is very important,
there is a certain family
00:20:23.68\00:20:25.97
of fats that are
called Omega-3 fats,
00:20:25.98\00:20:28.46
these are found in
things like flake soil or
00:20:29.51\00:20:32.81
flake seeds, canola
oil, walnuts as well as
00:20:32.82\00:20:36.82
fish and fish oil.
Okay, these actually help to
00:20:36.83\00:20:39.72
bring down blood
pressure that also helps
00:20:39.73\00:20:42.07
to fine the blood
and reduce their risk of
00:20:42.08\00:20:43.90
blood clots. So, it
has the healthy fats and
00:20:43.91\00:20:47.06
then on a graphic it
self avoid trans fats,
00:20:47.46\00:20:50.51
what are trans
fats? If you see the word
00:20:50.52\00:20:53.00
partially
hydrogenated on the label that's
00:20:53.31\00:20:55.89
another word of
trans fat. Partially,
00:20:55.90\00:20:59.02
partial hydrogenation
is a process of taking
00:20:59.03\00:21:01.73
a liquid fat and
making it a solid at room
00:21:01.74\00:21:04.63
temperature its like
margarine, margarine,
00:21:04.64\00:21:08.31
French rice all
this different thing and
00:21:09.89\00:21:12.10
shortening and food
most of the commercial
00:21:12.11\00:21:14.81
baked goods, the
pies the crackers the
00:21:14.89\00:21:17.48
cookies this are
made with trans fat or
00:21:17.49\00:21:20.78
hydrogenated fat.
So, trans fats how do
00:21:20.79\00:21:24.04
they increase the
blood pressure they impact
00:21:24.05\00:21:28.20
well, they impact
the cell membranes this
00:21:28.45\00:21:34.67
fats actually that
the membranes of every
00:21:34.68\00:21:37.97
cell in our body is
made up of fats and this
00:21:37.98\00:21:40.33
actually get into
our cell membranes or
00:21:40.34\00:21:43.13
unnatural kind of fat
that's got incorporated
00:21:43.49\00:21:45.41
into our bodies. So,
they impact how like I
00:21:45.42\00:21:50.14
said that the
calcium and magnesium and
00:21:50.15\00:21:51.95
these minerals
interact with the cells.
00:21:51.96\00:21:54.67
I understand they
stay in the body a long
00:21:55.07\00:21:56.91
time this trans
fats. There well they are
00:21:56.92\00:21:59.21
incorporated into
every cell in our body until
00:21:59.22\00:22:01.52
the cells die and
it turn over are there.
00:22:01.53\00:22:04.25
And I you know what
I see that the they are
00:22:04.51\00:22:07.17
trying to the
respond to the research that
00:22:07.18\00:22:08.99
your presenting in
the store, I see a lot of
00:22:09.00\00:22:11.05
things now that say
no trans fats and those
00:22:11.06\00:22:14.61
are the things to look
at is that what you are
00:22:14.62\00:22:16.15
suggesting. You know
that's an interesting
00:22:16.16\00:22:18.57
fat that they The
Institute of Medicine
00:22:18.58\00:22:21.26
says there is no safe
level of trans fat they
00:22:21.80\00:22:24.80
would recommend
zero. They say well lets be
00:22:24.81\00:22:28.09
practical now may
be you should keep it
00:22:28.10\00:22:29.86
under 2 gms a day.
Well, the trans fat
00:22:29.87\00:22:33.40
there is a little
bit of labeling confusion
00:22:35.31\00:22:37.66
that's going on,
right now you might pick up
00:22:37.67\00:22:40.79
a box of crackers
that might say zero gms of
00:22:40.80\00:22:43.48
trans fat but you
look under the ingredients
00:22:43.49\00:22:45.71
it will say bleached
wheat flour, partially
00:22:45.72\00:22:49.00
hydrogenated soybean
oil or some kind of oil.
00:22:49.01\00:22:51.66
Well, how can they
claim zero grams if it's
00:22:52.55\00:22:54.79
got something
partially hydrogenated the
00:22:54.80\00:22:57.65
labeling rule says it
has to be under 0.5 gms
00:22:57.66\00:23:02.44
and they can write
zero. So, if its 0.49 gms
00:23:03.01\00:23:05.51
you can still write
zero on the label it is
00:23:06.04\00:23:07.78
interesting so you
got to look very close to
00:23:07.79\00:23:09.84
you see you got to
read the ingredients what
00:23:09.85\00:23:11.56
about exercise that,
that can make quite a
00:23:11.57\00:23:14.84
few points
improvement in ones blood
00:23:14.85\00:23:17.78
pressure the amount
of exercise that has
00:23:17.79\00:23:20.12
been shown is a
moderate amount of
00:23:20.13\00:23:22.47
activity like a
brisk walk 30 to 45 minutes
00:23:22.95\00:23:26.21
at least three or
four days out of the week.
00:23:26.49\00:23:29.00
If you can do more
better but this is a
00:23:29.72\00:23:32.30
minimum that's
needed to, that's brings
00:23:32.31\00:23:34.83
down another couple of points.
00:23:34.84\00:23:36.19
Another couple of
points. So, all these
00:23:36.20\00:23:37.44
things a 11 here
ive there you know a
00:23:37.45\00:23:39.92
couple of here will
make the difference.
00:23:39.93\00:23:41.46
Okay, alcohol?
Alcohol is not recommended
00:23:41.73\00:23:45.29
for blood pressure its
seems I will tell you a
00:23:46.37\00:23:49.75
story about that I
had a patient who is only
00:23:49.76\00:23:52.39
on his 20s and he had
high blood pressure he
00:23:52.40\00:23:55.46
was already taking I
think two medications
00:23:55.47\00:23:59.12
for this blood
pressure so I was just asking
00:23:59.36\00:24:01.40
him about his
habits he was overweight
00:24:01.41\00:24:03.10
but he drink five
drinks or so a night just a
00:24:03.98\00:24:06.91
kind of settle down
that was his habit in the
00:24:06.92\00:24:09.31
evening. In a couple
of weeks we're able to
00:24:09.32\00:24:13.19
cut out the alcohol
and you know alcohol
00:24:13.20\00:24:15.42
is basically an
empty calorie source,
00:24:15.43\00:24:18.13
so like cutting out
the alcohol he lost about
00:24:18.14\00:24:20.54
10 pounds almost
immediately his blood
00:24:20.55\00:24:23.20
pressure went from
160 down to 140 in a
00:24:23.21\00:24:26.46
matter of weeks
despite cutting out the
00:24:26.47\00:24:28.19
alcohol and losing
a couple of pounds I
00:24:28.20\00:24:31.06
think the alcohol
directly raises the blood
00:24:31.07\00:24:33.39
pressure, so
cutting that out can make a
00:24:33.40\00:24:35.07
big difference.
Stress management what
00:24:35.08\00:24:37.94
did you do for this
guy he usually used to
00:24:37.95\00:24:39.81
reduce his stress
through drinking alcohol.
00:24:39.82\00:24:42.07
Well, what did
you recommend to him?
00:24:42.30\00:24:45.27
What do you
recommend or is there any
00:24:45.35\00:24:46.83
association
between stress and blood
00:24:46.84\00:24:50.39
pressure? Huge,
huge research going on
00:24:50.40\00:24:53.63
right there kind
call that the mind-body
00:24:53.64\00:24:56.66
factor, there's a
study out of Harvard with
00:24:57.56\00:25:00.66
man with
hypertension and they found that
00:25:00.67\00:25:03.24
using stress
reduction techniques things
00:25:04.18\00:25:08.75
like prayer
mediation people are able to 80
00:25:08.76\00:25:14.13
percent are able
to reduce the need for
00:25:14.14\00:25:15.72
medication. Is that
right? Simply on any
00:25:15.73\00:25:18.77
stress management,
80 percent that's very
00:25:18.78\00:25:20.18
high. That's, yeah,
yeah very impressive and
00:25:20.19\00:25:24.43
so finding
something with you know within
00:25:24.44\00:25:27.05
your religious tradition
looking to Godly things,
00:25:27.06\00:25:31.22
sometimes people in
the religious tradition
00:25:31.52\00:25:33.77
that increases stress
for them but finally what
00:25:33.78\00:25:36.04
reduces it for you.
And I would like to talk
00:25:36.44\00:25:38.21
about with patients
not just the concept of
00:25:38.22\00:25:40.50
relaxation but this
concept of enjoyment,
00:25:40.51\00:25:42.99
even a smile or a
laugh can boast the immune
00:25:43.38\00:25:47.82
system and help to
reduce blood pressure.
00:25:49.71\00:25:50.68
You wanted to say
something when we talked
00:25:50.69\00:25:52.38
about healthy versus
non-healthy fats about
00:25:52.39\00:25:55.86
nuts. We had said
earlier at the beginning
00:25:56.07\00:25:59.56
of the program that
people who consume three
00:25:59.57\00:26:02.92
serving a week of
whole grains cut their risk
00:26:02.93\00:26:05.64
of heart attack by
almost half of the same is
00:26:05.89\00:26:08.75
true for people who
consume five serving a
00:26:08.76\00:26:11.08
week of nuts they cut
the risk of heart attack
00:26:11.09\00:26:14.07
almost by half, add
that to your brisk walk 30
00:26:14.41\00:26:19.54
minutes, 3 times a
week you cut your risk
00:26:19.55\00:26:22.59
of heart attack
almost in half, so just doing
00:26:22.60\00:26:25.90
those three things
nuts whole grains and a
00:26:25.91\00:26:29.11
little bit more physical
activity, how does that,
00:26:29.12\00:26:32.01
how do nuts do
that? How do they decrease
00:26:32.02\00:26:34.74
your risk? Well, we
just look there very high
00:26:34.75\00:26:36.64
in magnesium and
very high in potassium
00:26:36.65\00:26:39.69
and they are high I
believe some of them are
00:26:39.97\00:26:42.11
in good fats. In fact
there are two kinds of
00:26:42.12\00:26:44.52
good fats as we
mentioned the omega 3
00:26:45.02\00:26:46.71
but there is
another family called
00:26:46.72\00:26:48.37
monounsaturated fats
and nuts are very high
00:26:48.92\00:26:51.94
in this as this olive
oil, so lets just review
00:26:51.95\00:26:54.86
what we say lose
weight if you need to,
00:26:55.51\00:26:58.83
go on the dash diet,
right. Dash minus the
00:26:59.36\00:27:03.02
meat minus the other
things its even better,
00:27:03.03\00:27:04.93
even better if you
substitute plant protein,
00:27:05.27\00:27:07.31
lemon, sodium, but
replace it with potassium
00:27:07.92\00:27:11.56
adequate
magnesium, moderate exercise
00:27:13.14\00:27:18.05
which means 30 to 45
minutes at least three
00:27:18.06\00:27:21.17
four days a week,
yes. Limit alcohol, right,
00:27:21.18\00:27:24.79
or cut it out,
stress management relax
00:27:24.80\00:27:29.74
quit smoking and
then have the healthy fats
00:27:30.21\00:27:35.21
avoid trans fat. Thank
you so much for join us
00:27:35.81\00:27:39.24
and taking time
from your, your busy
00:27:39.25\00:27:40.85
schedule there
in Wichita at Vitae.
00:27:40.86\00:27:43.47
Thank you Don and
thank you for joining us
00:27:43.60\00:27:47.63
today in Health for
life time we hope that
00:27:49.37\00:27:50.34
today's program helps you avoid
00:27:50.35\00:27:51.60
hypertension and all
the problems that go with
00:27:51.61\00:27:53.55
it and that as a result you have
00:27:53.56\00:27:55.77
health that
lasts for a lifetime.
00:27:55.78\00:27:57.58