* Week 9 - Heart Health
* Table Talk: What is something positive that has happened this past week or that you are grateful for? * What are your successes and challenges of the past week? * How are you doing on your homework?
* By eating plant-based and living a healthy lifestyle, 90%-95% of type 2 diabetes is avoidable. * 51% of Americans over 65 years old have pre-diabetes * The worst foods for diabetes are added sugars, refined grains, fried foods, trans fats, red and processed meats and whole eggs. * Review from Last Week
* https://youtu.be/LXigmGZk5FU 5:25 * Dr. Greger – How Not to Die from Heart Disease
* Heart disease is the #1 killer in the US * A plant-based diet is the only diet proven to reverse heart disease. * Heart disease often starts in childhood. * Heart disease was found to be almost non-existent in populations eating mostly whole plant foods. The arteries of those eating a plant-based diet have less atherosclerotic plaque than runners and than those on a low-carb diet. * Plant foods are sources of heart-healthy fiber * Animal-products are sources of cholesterol.
“Vegetarian Dietary Patterns and Cardiovascular Disease” Published May 2018 in Progress in Cardiovascular Diseases * Reduces the risk of death from cardiovascular disease by 40%. *Reduces the risk of coronary heart disease by 40%. *Fully or partially opens blocked arteries in up to 91% of patients. *Reduces the risk of hypertension by 34%. *Is associated with 29 mg/dL and 23 mg/dL lower total cholesterol and LDL-C levels, respectively, compared with non-vegetarian diets. *Is associated with weight loss.
https://youtu.be/_l2sDC6a_JI?t=58 11:52 * Dr. Barnard – Healthy Heart
* https://youtu.be/vkLobL_O3c8?t=13 2:40 * ABC News: Your Body Before and After a Fatty Meal
* Consider that immediately after eating fatty foods… * Your triglyceride levels rise * Your cholesterol levels rise, contributing to plaque formation * Clotting factors in your blood are activated * Two hours later… * Your triglycerides have increased by 60 percent * Your blood flow has decreased by half * Three hours later… * The lining of your arteries has lost elasticity impeding blood flow * Blood vessel function has become abnormal * Four and five hours later… * Your blood has gotten thicker, flowing even slower than it was 2 hours ago * Your triglyceride levels have now increased by 150 percent
* https://www.youtube.com/watch?v=L0f6xRI1nR4 * #1 American Killer – Heart Disease
* https://youtu.be/EqKNfyUPzoU 14:16 * Dr. Caldwell Esselstyn Jr – Making Heart Attacks History
* Are you surprised that heart disease can be reversed? * What are the factors that lead to heart disease and stroke? * What can you do to reduce your risk of heart trouble? * Do stents and bypass procedures prolong a person’s life? * What about oil? What is oil effect on arteries? * What is LDL and HDL cholesterol all about?
* Endothelium Properties * Releases the gas Nitric Oxide (NO) * NO is a strong vasodilator * NO prevents inflammation from occurring in the arteries * NO keeps blood cellular elements from getting sticky * NO prevents formation of plaque or blockages
* Decrease Oxidative Stress, Stop Endothelial Dysfunction and Boost NO levels * Eat plant foods, especially beets and leafy greens like kale, Swiss chard, arugula, and spinach that are rich in dietary nitrates and nitrites. * Exercise * Lose weight * Improve diabetes, high blood pressure and cholesterol
* https://youtu.be/lupPd8SsZNc 5:42 * Dr. Greger – How Not to Die from Hypertension
* https://youtu.be/EHVJtKTyoYY 5:10 * Dr. Barnard - Hypertension
Epidemiology 30 Percent of Americans have hypertension, while 1 in 3 are unaware they have it. Ezzati M, Lopez AD, Rodgers A, Vander Hoorn S, Murray CJ. Selected major risk factors and global and regional burden of disease. Lancet. 2002;360:1347–1360. Chobanian AV, Bakris GL, Black HR, et al. The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure: The JNC 7 Report. JAMA.2003;289:2560–2572.
Plant-Based Diets Increased Amounts of: Lower Intakes of: SATURATED FAT VITAMIN C POTASSIUM SODIUM CHOLESTEROL FOLATE FLAVONOIDS
* Homework * Eat as many green light foods as you can * Minimize yellow light foods and try not to eat red light foods * Exercise/Move Naturally * Drink your water * Avoiding smoking and drinking * Down Shift and work on dealing with stress in a healthy way
Next Shopping Tour Tues. June 26 th 5:30-7:30 Registration Required Call or Email UC-VEG to reserve your spot *Tours last up to 2 hours long and will meet at Sherms
Blue Zone Events: Cooking Class and Potluck Moai Launch Monday, June 4 at 6-7:30 PM 123 Ponderosa Dr. Sutherlin Purpose Workshops and Moai Launch Wednesday, June 27 at 5:30 PM Ford Family Foundation
Movie Night Tues. June 5th 7-9pm Cascadian Coffee 732 SE Cass Roseburg
*Volunteer! * Volunteer! We meet every 3rd Wed. of the month Wednesday, June 20th at 4:30-6:00pm, Douglas County Courthouse Rm. 310
Walnut Burger Demo
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