Even though there has been a great deal of progress in fighting heart disease, still, four in ten deaths are the result of cardiovascular disease.  In addition, nearly one out of every four adults suffers with some form of cardiovascular disease.  According to the National Center for Health Statistics (USA), if all forms of CVD were eliminated, total life expectancy would rise by nearly 10 years.  There have been two major advances in ending the heart disease epidemic – significant decreases in smoking, and the fact that average adult cholesterol levels have reached a national health goal set a few years ago.  Unfortunately, high blood pressure, or hypertension, has not been addressed. 

Dr. Jeremiah Stamler is an epidemiologist and world-renowned cardiovascular disease expert.  In a recent interview with Nutrition Action Magazine, Dr. Stamler maintains that the heart disease epidemic can be ended.  He maintains that the “DASH” diet (Dietary Approaches to Stop Hypertension), low sodium intake in conjunction with an adequate exercise program, would lower significantly lower blood pressure and cholesterol to the point that the heart disease epidemic could be virtually eliminated.   Dr. Stamler also maintains that diet, exercise and reduced smoking are enough to cut risk.  He feels that simply providing tens of millions of people with statin (cholesterol-lowering) drugs and blood pressure medication will not end the epidemic.  They are costly, have side effects and ameliorate, but don’t cure, the underlying problem.  Although these drugs are certainly a necessity in many cases (and the need outweighs the risk of taking them), drugs alone are not the answer. Their popularity is a result of a society that wants its problems solved with medication.   

The DASH diet entails eating 8-10 vegetables and fruits per day along with 7-8 servings of whole grains.  There should be 2-3 servings of low-fat dairy and up to 2 servings of fish, poultry or lean meat.  Oils get up to 3 servings a day, and beans, nuts or seeds get one serving per day.  It is important to pay very close attention to serving size.  Please see the pyramid and serving sizes in the chart below.   

Developing good eating and exercise habits to keep blood pressure and cholesterol in check is another way to “add hours to your day, days to your year and years to your life.”   

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected]   

Check out the Lose It! website at www.loseit.co.il. US Line: 516-568-5027