The Cooking Cardiologist

As both a cardiologist, as well as an inspired cook, I have the unique perspective of seeing cardiovascular problems develop from two distinct angles. Poor eating habits lead to obesity, which is a preventive condition that is increasing in this country at a rapid rate. Due to obesity’s prevalence, experts have even coined the term “diabesity”, named after a condition where the development of diabetes is directly incurred due to obesity. Excessive weight gain coupled with an unhealthy diet often produces diabetes. The saying that celebrity cook, Paula Dean, with her often rich, butter-doused recipes has single-handedly advanced the diabetes epidemic may not be that far off! These days, both heart and overall health has everything to do with lifestyle. Below are the seven most significant heart disease risk factors, of which six are preventable, and can be countered by simple - and fun! - dietary and exercise changes.

Risk factors for heart disease:

• Smoking.
• Elevated cholesterol.
• High blood pressure.
• Lack of exercise.
• Obesity.
• Stress.
• Family history.

To combat these factors, and save yourself a whole lot of heartache, check out the suggestions below, which have been designed to effectively boost heart health – in a way simple enough to use everyday!

Get Fit – Even in Front of the Stove.

• While pasta is boiling, do some stretching exercises.
• When holding a cast iron skillet or heavy pan, pump 5 times on each arm.
• If at the sink, do five to ten deep squats.
• While food is in the oven, plan for ten running laps around the house or ten trips up and down the stairs.
• Create your own cooking “exercise” routine. Build a checklist.

Don’t Neglect Your Food! Your Diet Needs Attention.

Eating with awareness is essential to living healthier. Sophie Loren said in her cookbook, “…the problem with people in America is that they do not love their food.” This is so true. Take a minute to look at people eating lunch. Often, they multitask, even eating at their desk, shoveling in food. We have all gotten in the habit of eating too quickly – not slowing down enough to enjoy the flavors – or even chew.

Below are some smart tips on cooking and eating with awareness.

• Leave time to prepare. Cooking should not be a chore.
• As vegetables are being chopped, look at their color and aroma. Taste them raw. Feel the freshness.
• Visualize your produce growing in a garden abundant in fresh air and sunlight. Stop to visualize the picture and inhale the experience.
• Pause to add spices, taste, and blend.
• When cooking, watch how ingredients change and savor the aromas.
• Be mindful. Ask yourself, is this food worthy of eating? Understand that you are fueling the body.

Don’t Let Your To-do List Affect Your Health.

When stressed, cholesterol can rise. A study on accountants and tax preparers has shown a direct correlation between stress and a rise in LDL (bad cholesterol). When facing a heavy workload or a personal assignment, like preparing your tax return, take a break and schedule fun activities to break things up.

• Listening to music, reading a short story and exercising on a regular basis will help you sweat off the anxiety.
• Aromatherapy and meditation can be very calming to the nervous system.
• If you know you are going to be facing an upcoming hurdle and will be under stress, keep an eye on your diet, avoiding large, heavy meals with lots of calories and fat. 

Throw that Caffeine Out!

Caffeine stimulates your nervous system and can act as a diuretic, negatively affecting your kidneys. Caffeine is also known to raise your blood pressure and can increase the level of stress hormones in your body. Excessive caffeine consumption – more than 300 mg per day – can lead to nervousness, jitters, tremors and heart palpitations. This is no good!

• Drink decaffeinated coffee instead.
• Make sure you are getting enough water – eight glasses a day!
• Try fruit juice and seltzer water combinations. These taste yummy and won’t raise your blood pressure.

Floss for your Heart

While flossing isn’t a leading cause in the development of heart disease, flossing once a day can prevent bacteria from traveling through your bloodstream and attaching to your heart and arteries. It is amazing how much your dental health can affect your entire body!

• Flossing daily can reduce your risk of having heart problems in the future.
• Buy one-time use floss picks – they may inspire you to floss more.
• Make it a conscious effort to floss when you brush – either morning or night!