good health 02-28-2013

good healthfocusing on b o d y / m i n d / f i t n e s s

Stay healthy at every age

It’s also Heart Health Month. And it’s time to take your steps on the road to a healthy heart. Heart disease, if you haven’t heard by now, is a major problem. Every year, about 715,000 Americans have a heart attack. About 600,000 people die from heart disease in the United States each year – that’s 1 out of every 4 deaths. Heart disease is the leading cause of death for both men and women The term “heart disease” refers to several types of heart conditions. The most common type in the United States is coronary heart disease (also called coronary artery disease), which occurs when a substance called plaque builds up in the arteries that supply blood to the heart. Coronary heart disease can cause heart attack, angina,

heart failure, and arrhythmias. Cardiovascular disease, including heart disease and stroke, costs the United States $312.6 billion each year. This total includes the cost of health care services, medications, and lost productivity. These conditions also are leading causes of disability, preventing Americans from working and enjoying family activities. The situation is alarming, but there is good news – heart disease is prevent-able and controllable. We can start by taking small steps every day to bring our loved ones and ourselves closer to heart healthOne Step at a Time As you begin your journey to better heart health, keep these things in mind: Don’t become overwhelmed. Every

step brings you closer to a healthier heart. Don’t go it alone. The journey is more fun when you have company. Ask friends and family to join you. Don’t get discouraged. You may not be able to take all of the steps at one time. Get a good night’s sleep and do what you can tomorrow. Reward yourself. Find fun things to do to decrease your stress. Round up some colleagues for a lunchtime walk, join a singing group, or have a healthy dinner with your family or friends.Plan for Prevention Some health conditions and life-style factors can put people at a higher risk for developing heart disease. You

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CHANGE YOUR ROUTINESmall steps that yield results page S3

Every journey begins with one step, whether it’s climbing a mountain or preventing heart disease. February means

more than just remembering your loved one on Valentine’s Day.

A Special Advertising SectionFebruary 28, 2013

Heart Health

EAT RIGHTA primer for preparing heart-healthy meals page S5

SATISFYING SUPERFOODSThe Top 10 that make a difference page S7

Heart of the matter

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can help prevent heart disease by mak-ing healthy choices and managing any medical conditions you may have. Eat a healthy diet. Choosing healthful meal and snack options can help you avoid heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetables—adults should have at least 5 servings each day. Eating foods low in saturated fat, trans fat, and cholesterol and high in fiber can help prevent high cholesterol. Limiting salt or sodium in your diet also can lower your blood pressure. Maintain a healthy weight. Being overweight or obese can increase your risk for heart disease. To determine whether your weight is in a healthy range, doctors often calculate a num-ber called the body mass index (BMI). Doctors sometimes also use waist and hip measurements to measure a person’s body fat. Exercise regularly. Physical activity can help you maintain a healthy weight and lower cho-lesterol and blood pressure. The U.S. Surgeon General recommends that adults should engage in moderate-intensity exercise for at least 30 minutes on most days of the week. Monitor your blood pressure. High blood pressure often has no symptoms, so be sure to have it checked on a regular basis. You can check your blood pressure at home, at a phar-macy, or at the doctor’s office. Don’t smoke. Cigarette smoking greatly increases your risk for heart disease. If you don’t smoke, don’t start. If you do smoke, quit as soon as possible.

Limit alcohol use. Avoid drinking too much alcohol, which can increase your blood pres-sure. Men should stick to no more than two drinks per day, and women to no more than one. Have your cholesterol checked. Your health care provider should test your cholesterol levels at least once every five years. Talk with your doctor about this simple blood test. Manage your diabetes. If you have diabetes, monitor your blood sugar levels closely, and talk with your doctor about treatment options. Take your medicine. If you’re taking medi-cation to treat high blood pressure, high choles-terol, or diabetes, follow your doctor’s instruc-tions carefully. Always ask questions if you don’t understand something.

Heart of the matter

Understanding heart disease

GOOD HEALTH is an advertising supplement to the HERALD Community Newspapers. Copyright © 2013 Richner Communications, Inc.Published by Richner Communications, Inc. 2 Endo Blvd., Garden City, NY 11530 (516) 569-4000 • www.liherald.com

PublishersCLIFFORD RICHNERSTUART RICHNER

Executive EditorJOHN C. O’CONNELL

Section EditorKAREN BLOOM

Editorial DesignerJEFFREY A. NEGRIN

Vice President of SalesRHONDA GLICKMAN Account Executives AUDREY COHEN

SUSANNE COLTEN

ROBERT CUMMINGSJANE FAIELLA

NANCY FRIEDMANELLEN FRISCHJILL KAPLAN

JAON KURKOMELISKAREN RESNICK




heart failure, and arrhythmias. Cardiovascular disease, including heart disease and stroke, costs the United States $312.6 billion each year. This total includes the cost of health care services, medications, and lost productivity. These conditions also are leading causes of disability, preventing Americans from working and enjoying family activities. The situation is alarming, but there is good news – heart disease is prevent-able and controllable. We can start by taking small steps every day to bring our loved ones and ourselves closer to heart health

One Step at a Time As you begin your journey to better heart health, keep these things in mind: Don’t become overwhelmed. Every

step brings you closer to a healthier heart. Don’t go it alone. The journey is more fun when you have company. Ask friends and family to join you. Don’t get discouraged. You may not be able to take all of the steps at one time. Get a good night’s sleep and do what you can tomorrow. Reward yourself. Find fun things to do to decrease your stress. Round up some colleagues for a lunchtime walk, join a singing group, or have a healthy dinner with your family or friends.

Plan for Prevention Some health conditions and life-style factors can put people at a higher risk for developing heart disease. You

Continued on page S2CHANGE YOUR ROUTINESmall steps that

yield results page S3

E very journey begins with one step, whether it’s climbing a mountain or preventing heart disease. February means more than just remembering your loved one on Valentine’s Day.


Heart Health



Heart of the matter

Cover Design JEFFREY A. NEGRIN

Heart disease, also referred to as coronary artery dis-ease, occurs when the coronary arteries become nar-rowed or partially blocked, reducing the flow of

oxygen-rich blood to the heart. Most likely this is caused by fatty deposits called plaque building up on the artery walls in a process called atherosclerosis, also known as hardening of the arteries. When this happens, you might feel pain or dis-

comfort in your chest, back, neck or arms. Doctors call this angina or chest discomfort. If blood cannot flow to the

heart, the muscle begins to die, causing a heart attack.Warning signs of a heart attack may be:• Pain or discomfort in the chest, arms, shoulder,

neck, back or jaw that lasts more than a few minutes or goes away and comes back.• Pain or discomfort that feels like pressure,

burning, squeezing, fullness, tightness, aching, crushing or heaviness.

• Other signs or symptoms may include: sweat-ing, nausea, light-headedness, fainting or shortness of breath.

Women may or may not have chest pain and may have less common signs of heart attack, including stomach pain, difficulty breathing, unexplained anxiety, weakness or tiredness. Know your warning signs!

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How small changes can lead to big results

Unfortunately, this time-tested advice proves more easily said than done, and heart disease remains one of the top killers of Americans. Every 25 seconds someone experiences an episode of coronary distress, according to the Centers for Disease Control and Prevention, and about one person will die from a coronary event every minute. These are striking statistics that should be taken to heart as part of a commitment to making small changes that will lead to big health results. “People think that maintaining a healthy diet is difficult, but it’s impor-tant to remember that making small dietary and lifestyle changes can reap major health rewards,” says Christine M. Palumbo, a registered dietitian.”For example, adding raisins to your diet will deliver potassium and antioxidants along with fiber and inulin to help promote a healthy heart and digestive system. Plus, just 1/4 cup equals a full serving of fruit.” Here are five easy tips Palumbo recommends in order to jumpstart a healthier lifestyle and boost your heart health:1 Lose 10. If you are overweight, losing just 10 percent of your body

weight will reduce blood pressure, inflammation and belly fat. 2 Move more. According to the latest data, Americans watch 34 hours of

TV each week. Try putting a treadmill in front of the screen, jump rope, or march in place during half of your TV-watching time. Even brief bouts of activity improve cardiac risk.

3 Eat fish. Studies find that eating fish two or three times a week can lower LDL (bad) cholesterol, which reduces risk for heart disease.

4 Seek power snacks. Instead of running to the vending machine for a late afternoon sugary snack, reach for an energy-boosting power snack of dried fruit and nuts, such as almonds. Mix 1/4 cup of raisins and 1/4 cup of nuts for on-the-go snacking all week long.

5 Make room for whole grains. Whole grains run the gamut from oats and barley to brown rice and bulgur. Switch up your recipes and try making a barley risotto, a bulgur pilaf or a quinoa salad.

To get started in thinking about the many tasty combinations you can mix up, here’s a cholesterol-free, protein-packed recipe that will surely help boost your energy and kick start more heart-healthy habits.

W e hear over and over again that good nutrition and eating a variety of fruits and vegetables continues to be one of the best ways to safeguard our health.

Easy tips for a happy, healthy heart

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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EAT RIGHT

You may be treating your sweetheart

this February, but start giving your heart some extra love. To lower your

risk of heart disease or to manage your existing disease, try these steps when preparing meals:Limit fat, especially saturated and trans fat• Select lean cuts of beef and pork, especially

cuts with “loin” or “round” in their name.• Remove all visible fat from meat before

cooking. Take the skin off chicken or turkey before eating it.

• Cut back on processed meats high in saturated fat, such as hot dogs, salami and bacon.

• Bake, broil, roast, stew or stir-fry lean meats, fish or poultry.

• Drain the fat off of cooked, ground meat.• When you make a stew, soup or gravy,

refrigerate leftovers and skim off the fat with a spoon before reheating and serving.

• Eat fish regularly. Try different ways of cooking like baking, broiling, grilling and poaching to add variety.

• Include plant foods as sources of protein, including soybeans, pinto beans, lentils and nuts.

• Replace higher-fat cheeses with lower-fat options like reduced-fat feta and part-skim mozzarella.

• Thicken sauces with evaporated fat-free milk instead of whole milk.

• Move toward using lower-fat milk and yogurt. Start with 2 percent products, then move to 1 percent and finally to fat-free to adjust to the new taste.

• Use liquid vegetables oils and soft margarine instead of stick margarine or shortening.

• Limit consumption of cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries. These foods tend to be high in trans fats. Many food manufacturers have removed trans fats from their foods. Check ingredient lists on food packages and avoid products containing partially hydrogenated oils.

• Use a small amount of oils such as canola, olive and soybean in recipes and for sautéing.

• Make salad dressings with olive, walnut or pecan oil.

Eat foods containing Omega-3 fatty acids • Select oils that provide omega-3 fatty acids,

such as canola, flaxseed or soybean oil.• Add walnuts to cereal, salads or muffins.

Try walnut oil in salad dressings, too.• Eat two 4-ounce portions of fatty fish

each week, like salmon, lake trout, albacore tuna (in water, if canned), mackerel and sardines.

• Not all eggs are the same. Some chickens are given feed that is high in Omega-3s so their eggs will contain more as well. When buying eggs, check the package label. Remember all egg yolks contain cholesterol.

Reduce salt (sodium)• Prepare foods at home so you can

control the amount of salt in your meals.• Use as little salt in cooking as possible. You

can cut at least half the salt from most recipes.

• Add no additional salt to food at the table.• Select reduced-sodium or no-salt-added

canned soups and vegetables. • Check the Nutrition Facts panel for sodium

and choose products with lower sodium content.

• Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor.

The basics of heart-healthy cooking

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UNITY NEWSPAPERS

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“When I had my heart attack at 43, Dr. Freeman gave me back my life.

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South Nassau is one of the region’s fastest-growing cardiac catheterization providers. With an average door-to-catheterization

time that is 25% faster than the national recommendation, and cardiac and stroke patient care that is recognized by the

American Heart Association,* at South Nassau, you know your heart is in good hands.

Gary RosenbergHusband, fatherand business owner Bellmore, N.Y.

For more information on South Nassau’s Center for Cardiovascular Health, call 877-SOUTH-NASSAU or visit www.southnassau.org.

Jason Freeman, M.D., FACCDirector of Interventional Cardiology

*American Heart Association/American Stroke Association Get With The Guidelines® Program

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Health Memos are supplied by advertisers and are not written by the Herald editorial staff.

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10 Superfoods for Heart Health

1 Almonds. These nuts have heart-healthy nutrients and unsaturated fatty acids. Studies show that almonds may help improve the lining of the arteries and maintain cholesterol levels already within normal lim-its. Stick to a small handful, though. Almonds are calorie-dense and can lead to weight gain if you overdo it. If almonds aren’t your thing, you can get similar benefits from peanut butters, which contain excellent levels of ALA Omega-3.

2 Avocado. This fruit has plenty of healthy fats. Avocados have mono-unsaturated fats, polyunsaturated fats, vitamin E, fiber and folic acid, and contribute nearly 20 vitamins, minerals and nutrients to the diet. Avocados are high in calories, though, so keep an eye on your portions here as well.

3 Blueberries. Blueberries have an abundance of plant chemicals called anthocyanins that can help maintain a healthy heart. Blueberries are a good source of fiber and rank as one of the best sources of antioxi-dants.

4 Broccoli. This cruciferous veggie helps support a healthy cardiovas-cular system. Rich in vitamins C and K, broccoli is also one of the green vegetables that also help maintain a healthy immune system.

5 Cantaloupe. Cantaloupe is a good source of potassium, which helps regulate the body’s hydration level and is essential to proper function-ing of the cells and organs. What’s more, potassium plays an important role in regulating blood pressure already within normal limits.

6 Carrots. Known as a great source of beta-carotene, carrots are also a source of fiber. Raw carrots have Potassium, Vitamin K, Manganese and Vitamin C, giving the body a healthy dose of nutrition.

7 Ground flaxseed. Freshly ground flaxseed is a wonderful plant source of ALA Omega-3 fatty acids, healthy fats that can only be obtained from food, as the body cannot produce them on its own. Omega-3 fatty acids work to support normal blood clotting, and they help build cell membranes in the brain.

8 Oatmeal. A bowl of oatmeal goes a long way in helping maintain cholesterol levels already within normal limits, which in turn helps sup-port a healthy heart and cardiovascular system. A neutral base, oats can be healthied-up even more by tossing in fruit or nuts.

9 Brown rice. When brown rice is stripped and polished to produce “white rice,” many of its nutrients are stripped away in the process. Brown rice is only missing its outermost layer and is a more nutritious option than white rice. High in manganese, brown rice provides cell protection, and the bran oil in the grain works to maintain cholesterol and blood pressure levels already within normal limits.

10 Salmon. This cold-water fish is one of the best sources of Omega-3 fatty acids around, those wonder fats that help maintain blood pressure levels already within normal limits. Eat at least two servings a week and you’re covered. If you can, opt for wild salmon over farmed, as they typically have fewer contaminants, including PCBs.

While many factors affect heart disease, the FDA recommends eating foods that are high in fiber and low in fat, sodium and cholesterol to reduce the risk of this disease. Make these 10 foods a regular part of your diet to keep your ticker happily ticking:

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Some easy tips to help your heart stay healthy


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The heart of the matter


HEALTH MEMOS

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WHeart health starts with healthy food choices


HEALTH MEMOSIndulgent ways to help protect your heart Taking care of your heart is not just about exercise and losing weight. While additional studies are needed, new and emerging research suggests that each of the following may be plea-surable ways to help boost heart health. (Moderation is key, though, with every one!) Protect your ticker with these heart-right moves. DRINK COFFEE Coffee has long been linked to a reduced risk for diabetes, a disease marked by high levels of blood sugar that threaten the heart. And now experts understand more about coffee’s poten-tial protective effects. A new study published in The American Journal of Clinical Nutrition showed that women who regularly drank decaf or regular coffee at lunchtime had a reduced risk of Type-2 diabetes compared to those who didn’t drink java. What does coffee have to do with diabetes? The study’s researchers believe that the beverage’s nutrients may help slow digestion and help support healthy blood sugar levels. Other new and emerging research sug-gests that coffee consumption helps support the cardiovascular system by fending off chronic inflammation and promoting the production of HDL “good” cholesterol. You can drink to that! SLEEP MORE Recent research from Wake Forest University linked sleep deprivation to belly fat, which plays a big role in inflammation. So go ahead and ditch the guilt: Hit the snooze button and aim to clock at least six to eight hours each night.

NIBBLE ON DARK CHOCOLATE Several studies have shown that chocolate

may benefit more than just your taste buds. Most recently, a German study that tracked subjects for 10 years found that chocolate eaters had healthier hearts. More specifically, com-pared to those who ate less chocolate, people who ate about 1 ounce of chocolate per day had lower blood pressure and a lower risk of having a heart attack or stroke. Flavanoids, the nutri-ents found in cocoa, support healthy blood vessels and overall heart health. To get the most benefit with the fewest calories enjoy about an ounce of dark chocolate per day. SEEK STRESS RELIEF Taking a time out for self-care - such as a getting a pedicure, doing some journaling or taking a walk in nature - can help you stay clear-headed, supports healthy blood pressure levels and reduces your reaction to stress, all of which helps your heart. EAT POPCORN A recent study from the University of Scranton found that many whole-grain foods like popcorn are as rich as fruits and vegetables in polyphenols, a type of heart-healthy antioxi-dant. Opt for air-popped popcorn sprinkled with a little olive oil or try a low-fat microwave pop. SPEND TIME WITH FRIENDS Carve out a couple of hours to get together with friends regularly and your body and mind will thank you. People with many social ties tend to have lower blood pressure, they’re less likely to smoke and they’re more likely to be physically active.

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UNITY NEWSPAPERS

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Women’s Health at St. John’s Episcopal HospitalHAVE YOU HAD YOUR BONE DENSITY TESTED?

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Low bone mass affects women and men. If you are a woman over 50 your risk becomes much higher.

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the Discovery QDR bone densitometry system from Hologic.

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You’re looking at them.

HOW MANY LONG ISLAND HOSPITALS ARE IN THE TOP 1% OF HOSPITALS IN THE COUNTRY

FOR CARDIOLOGY & HEART SURGERY?

No other Long Island hospitals were ranked in the top 1% in the countr y for Cardiology & Heart Surger y by U.S. News & World Report. And how many other Long Island hospitals have been ranked best hospital on Long Island and one of the ver y best in the countr y for Cardiology & Heart Surger y for six consecutive years? Again, you’re looking at them. Now, how many nationally ranked Long Island hospitals have the highest possible rates for sur vival among patients with heart disease, according to U.S. News & World Report? You guessed right. You’re looking at them.




heart failure, and arrhythmias. Cardiovascular disease, including heart disease and stroke, costs the United States $312.6 billion each year. This total includes the cost of health care services, medications, and lost productivity. These conditions also are leading causes of disability, preventing Americans from working and enjoying family activities. The situation is alarming, but there is good news – heart disease is prevent-able and controllable. We can start by taking small steps every day to bring our loved ones and ourselves closer to heart healthOne Step at a Time As you begin your journey to better heart health, keep these things in mind: Don’t become overwhelmed. Every

step brings you closer to a healthier heart. Don’t go it alone. The journey is more fun when you have company. Ask friends and family to join you. Don’t get discouraged. You may not be able to take all of the steps at one time. Get a good night’s sleep and do what you can tomorrow. Reward yourself. Find fun things to do to decrease your stress. Round up some colleagues for a lunchtime walk, join a singing group, or have a healthy dinner with your family or friends.Plan for Prevention Some health conditions and life-style factors can put people at a higher risk for developing heart disease. You

Continued on page S2


Every journey begins with one step, whether it’s climbing a mountain or preventing heart disease. February means

more than just remembering your loved one on Valentine’s Day.


Heart Health

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can help prevent heart disease by mak-ing healthy choices and managing any medical conditions you may have. Eat a healthy diet. Choosing healthful meal and snack options can help you avoid heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetables—adults should have at least 5 servings each day. Eating foods low in saturated fat, trans fat, and cholesterol and high in fiber can help prevent high cholesterol. Limiting salt or sodium in your diet also can lower your blood pressure. Maintain a healthy weight. Being overweight or obese can increase your risk for heart disease. To determine whether your weight is in a healthy range, doctors often calculate a num-ber called the body mass index (BMI). Doctors sometimes also use waist and hip measurements to measure a person’s body fat. Exercise regularly. Physical activity can help you maintain a healthy weight and lower cho-lesterol and blood pressure. The U.S. Surgeon General recommends that adults should engage in moderate-intensity exercise for at least 30 minutes on most days of the week. Monitor your blood pressure. High blood pressure often has no symptoms, so be sure to have it checked on a regular basis. You can check your blood pressure at home, at a phar-macy, or at the doctor’s office. Don’t smoke. Cigarette smoking greatly increases your risk for heart disease. If you don’t smoke, don’t start. If you do smoke, quit as soon as possible.

Limit alcohol use. Avoid drinking too much alcohol, which can increase your blood pres-sure. Men should stick to no more than two drinks per day, and women to no more than one. Have your cholesterol checked. Your health care provider should test your cholesterol levels at least once every five years. Talk with your doctor about this simple blood test. Manage your diabetes. If you have diabetes, monitor your blood sugar levels closely, and talk with your doctor about treatment options. Take your medicine. If you’re taking medi-cation to treat high blood pressure, high choles-terol, or diabetes, follow your doctor’s instruc-tions carefully. Always ask questions if you don’t understand something.

Heart of the matter

Understanding heart disease

GOOD HEALTH is an advertising supplement to the HERALD Community Newspapers. Copyright © 2013 Richner Communications, Inc.Published by Richner Communications, Inc. 2 Endo Blvd., Garden City, NY 11530 (516) 569-4000 • www.liherald.com

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Section EditorKAREN BLOOM

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heart failure, and arrhythmias. Cardiovascular disease, including heart disease and stroke, costs the United States $312.6 billion each year. This total includes the cost of health care services, medications, and lost productivity. These conditions also are leading causes of disability, preventing Americans from working and enjoying family activities. The situation is alarming, but there is good news – heart disease is prevent-able and controllable. We can start by taking small steps every day to bring our loved ones and ourselves closer to heart health

One Step at a Time As you begin your journey to better heart health, keep these things in mind: Don’t become overwhelmed. Every

step brings you closer to a healthier heart. Don’t go it alone. The journey is more fun when you have company. Ask friends and family to join you. Don’t get discouraged. You may not be able to take all of the steps at one time. Get a good night’s sleep and do what you can tomorrow. Reward yourself. Find fun things to do to decrease your stress. Round up some colleagues for a lunchtime walk, join a singing group, or have a healthy dinner with your family or friends.

Plan for Prevention Some health conditions and life-style factors can put people at a higher risk for developing heart disease. You

Continued on page S2CHANGE YOUR ROUTINESmall steps that

yield results page S3

E very journey begins with one step, whether it’s climbing a mountain or preventing heart disease. February means more than just remembering your loved one on Valentine’s Day.


Heart Health



Heart of the matter

Cover Design JEFFREY A. NEGRIN

Heart disease, also referred to as coronary artery dis-ease, occurs when the coronary arteries become nar-rowed or partially blocked, reducing the flow of

oxygen-rich blood to the heart. Most likely this is caused by fatty deposits called plaque building up on the artery walls in a process called atherosclerosis, also known as hardening of the arteries. When this happens, you might feel pain or dis-

comfort in your chest, back, neck or arms. Doctors call this angina or chest discomfort. If blood cannot flow to the

heart, the muscle begins to die, causing a heart attack.Warning signs of a heart attack may be:• Pain or discomfort in the chest, arms, shoulder,

neck, back or jaw that lasts more than a few minutes or goes away and comes back.• Pain or discomfort that feels like pressure,

burning, squeezing, fullness, tightness, aching, crushing or heaviness.

• Other signs or symptoms may include: sweat-ing, nausea, light-headedness, fainting or shortness of breath.

Women may or may not have chest pain and may have less common signs of heart attack, including stomach pain, difficulty breathing, unexplained anxiety, weakness or tiredness. Know your warning signs!

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UNITY NEWSPAPERS

How small changes can lead to big results

Unfortunately, this time-tested advice proves more easily said than done, and heart disease remains one of the top killers of Americans. Every 25 seconds someone experi-ences an episode of coronary distress, according to the Centers for Disease Control and Prevention, and about one person will die from a coronary event every minute. These are striking statistics that should be taken to heart as part of a commitment to making small changes that will lead to big health results. “People think that maintaining a healthy diet is difficult, but it’s impor-tant to remember that making small dietary and lifestyle changes can reap major health rewards,” says Christine M. Palumbo, a registered dietitian.”For example, adding raisins to your diet will deliver potassium and antioxidants along with fiber and inulin to help promote a healthy heart and digestive system. Plus, just 1/4 cup equals a full serving of fruit.” Here are five easy tips Palumbo recommends in order to jumpstart a healthier lifestyle and boost your heart health:1 Lose 10. If you are overweight, losing just 10 percent of your body

weight will reduce blood pressure, inflammation and belly fat. 2 Move more. According to the latest data, Americans watch 34 hours

of TV each week. Try putting a treadmill in front of the screen, jump rope, or march in place during half of your TV-watching time. Even brief bouts of activity improve cardiac risk.

3 Eat fish. Studies find that eating fish two or three times a week can lower LDL (bad) cholesterol, which reduces risk for heart disease.

4 Seek power snacks. Instead of running to the vending machine for a late afternoon sugary snack, reach for an energy-boosting power snack of dried fruit and nuts, such as almonds. Mix 1/4 cup of raisins and 1/4 cup of nuts for on-the-go snacking all week long.

5 Make room for whole grains. Whole grains run the gamut from oats and barley to brown rice and bulgur. Switch up your recipes and try making a barley risotto, a bulgur pilaf or a quinoa salad.

To get started in thinking about the many tasty combinations you can mix up, here’s a cholesterol-free, protein-packed recipe that will surely help boost your energy and kick start more heart-healthy habits.

W e hear over and over again that good nutrition and eating a variety of fruits and vegetables continues to be one of the best ways to safeguard our health.

Easy tips for a happy, healthy heart

xx

EAT RIGHTThe basics of

heart-healthy cooking

You may be treating your sweetheart this February, but start giving your heart some extra love. To lower your risk of

heart disease or to manage your existing disease, try these steps when preparing meals:Limit fat, especially saturated and trans fat• Select lean cuts of beef and pork, especially

cuts with “loin” or “round” in their name.• Remove all visible fat from meat before cook-

ing. Take the skin off chicken or turkey before eating it.

• Cut back on processed meats high in saturated fat, such as hot dogs, salami and bacon.

• Bake, broil, roast, stew or stir-fry lean meats, fish or poultry.

• Drain the fat off of cooked, ground meat.• When you make a stew, soup or gravy, refrig-

erate leftovers and skim off the fat with a spoon before reheating and serving.

• Eat fish regularly. Try different ways of cook-ing like baking, broiling, grilling and poaching to add variety.

• Include plant foods as sources of protein, including soybeans, pinto beans, lentils and nuts.

• Replace higher-fat cheeses with lower-fat options like reduced-fat feta and part-skim mozzarella.

• Thicken sauces with evaporated fat-free milk instead of whole milk.

• Move toward using lower-fat milk and yogurt. Start with 2 percent products, then move to 1 percent and finally to fat-free to adjust to the new taste.

• Use liquid vegetables oils and soft margarine instead of stick margarine or shortening.

• Limit consumption of cakes, cookies, crack-ers, pastries, pies, muffins, doughnuts and French fries. These foods tend to be high in trans fats. Many food manufacturers have removed trans fats from their foods. Check ingredient lists on food packages and avoid products containing partially hydrogenated oils.

• Use a small amount of oils such as canola, olive and soybean in recipes and for sautéing.

• Make salad dressings with olive, walnut or pecan oil.

Eat foods containing Omega-3 fatty acids • Select oils that provide omega-3 fatty acids,

such as canola, flaxseed or soybean oil.• Add walnuts to cereal, salads or muffins. Try

walnut oil in salad dressings, too.• Eat two 4-ounce portions of fatty fish each

week, like salmon, lake trout, albacore tuna (in water, if canned), mackerel and sardines.

• Not all eggs are the same. Some chickens are given feed that is high in Omega-3s so their eggs will contain more as well. When buying eggs, check the package label. Remember all egg yolks contain cholesterol.

Reduce salt (sodium)• Prepare foods at home so you can control the

amount of salt in your meals.• Use as little salt in cooking as possible. You

can cut at least half the salt from most recipes.• Add no additional salt to food at the table.• Select reduced-sodium or no-salt-added

canned soups and vegetables. • Check the Nutrition Facts panel for sodium

and choose products with lower sodium con-tent.

• Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor.

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Indulgent waysto help protect your heart

While additional studies are needed, new and emerging research suggests that each of the following may be pleasurable ways to help boost heart health. (Moderation is key, though, with every one!) Protect your ticker with these heart-right moves. DRINK COFFEE

Coffee has long been linked to a reduced risk for diabetes, a disease marked by high levels of blood sugar that threaten the heart. And now experts understand more about coffee’s poten-tial protective effects. A new study published in The American Journal of Clinical Nutrition showed that women who regularly drank decaf or regular coffee at lunchtime had a reduced risk of Type-2 diabetes compared to those who didn’t drink java. What does coffee have to do with diabetes? The study’s researchers believe that the beverage’s nutrients may help slow digestion and help support healthy blood sugar levels. Other new and emerging research sug-gests that coffee consumption helps support the cardiovascular system by fending off chronic inflammation and promoting the production of HDL “good” cholesterol. You can drink to that! SLEEP MORE

Recent research from Wake Forest University linked sleep deprivation to belly fat, which plays a big role in inflammation. So go ahead and ditch the guilt: Hit the snooze button and aim to clock at least six to eight hours each night.

NIBBLE ON DARK CHOCOLATE

Several studies have shown that chocolate may benefit more than just your taste buds.

Most recently, a German study that tracked subjects for 10 years found that chocolate eaters had healthier hearts. More specifically, com-pared to those who ate less chocolate, people who ate about 1 ounce of chocolate per day had lower blood pressure and a lower risk of having a heart attack or stroke. Flavanoids, the nutri-ents found in cocoa, support healthy blood vessels and overall heart health. To get the most benefit with the fewest calories enjoy about an ounce of dark chocolate per day. SEEK STRESS RELIEF

Taking a time out for self-care - such as a getting a pedicure, doing some journaling or taking a walk in nature - can help you stay clear-headed, supports healthy blood pressure levels and reduces your reaction to stress, all of which helps your heart. EAT POPCORN

A recent study from the University of Scranton found that many whole-grain foods like popcorn are as rich as fruits and vegetables in polyphenols, a type of heart-healthy antioxi-dant. Opt for air-popped popcorn sprinkled with a little olive oil or try a low-fat microwave pop. SPEND TIME WITH FRIENDS

Carve out a couple of hours to get together with friends regularly and your body and mind will thank you. People with many social ties tend to have lower blood pressure, they’re less likely to smoke and they’re more likely to be physically active.

* * * * *

Taking care of your heart is not just about exercise and losing weight.

C

In a medical emergency, call 516-742-3300.

Anyone can learn CPR – and everyone should!


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Some easy tips to help your heart stay healthy


HEALTH MEMOS

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Nutrition strategies that make a difference

Whether eating at home, dining out or at a party, we can still enjoy ourselves while practicing a healthy lifestyle. Consider these 10 tips to maintain heart health year-round.1 Hors d’oeuvres anyone? Among the most heart healthy start-

ers are raw vegetables, particularly broccoli and cauliflower because of their high fiber content. Hummus, which contains good monounsaturated fats, is among the most heart-healthy dips.

2 Carbs beget carbs. Eating simple carbohydrates doesn’t make us feel as full as eating fat, so if you are overzealous in avoiding fats you may overindulge in total calories. When snacking, stick with carbs that contain vitamins and fiber (e.g., apples) rather than those without nutritional value (e.g., pretzels). Consider healthy fat sources including avocados, walnuts and almonds.

3 Choose fish over red meat. Include fish in your menus. Cold-water fish contain protective Omega-3s, which have been shown to reduce the risk of sudden cardiac death. Among your best choices are wild salmon, sardines and herring (with-out the cream sauce). Whatever meat you choose, have the gravy or sauce served on the side and limit table salt.

4 Color is everything. The more colorful the vegetable, the more heart-protective antioxidants contained within. Steaming is better than using the microwave for preserving nutrients. However, over-steaming or boiling will remove many of these

heart healthy elements. 5 Hold the bagels. The average bagel will cost you more than

200 calories, even before the dousing of an additional 50-100 calories of butter or cream cheese. If you like lox, keep in mind that about 75 percent of the protective Omega-3 fats in salm-on are lost when converted into lox by the smoking process.

6 I’ll drink to that. If you are going to drink, red wine and dark beer contain more protective antioxidants or flavonoids than other alcoholic beverages. You can get maximum heart protec-tion with up to 1 ounce of alcohol daily, the equivalent of two, 4 ounce glasses of wine, a 12 ounce bottle of beer, or 2 shots of spirits.

7 Don’t come to a party starving. You’ll overindulge. Eating one meal a day slows down the rate at which we burn calories. That is especially important to keep in mind as we age, because our metabolic requirements are reduced by an average of 5 calories daily. Therefore, eat frequently throughout the day but in small to moderate quantities.

8 You can have your chocolate and eat it too! That is, if it’s dark. Pure dark chocolate contains a very high amount of catechins (a heart healthy antioxidant). Enjoy it with black grapes and wash it down with a beverage containing natural cocoa pow-der or tea, additional excellent sources of these heart healthy compounds.

9 Get in your exercise. Especially on those occasions when you do overindulge, try to work off those extra calories. While aerobic activity has been emphasized for maintaining cardio-vascular health, recent studies show that walking is also quite effective. One fun way to keep track of your daily activity is to purchase a pedometer. There are about 2,000 steps per mile. Take 6,000-10,000 steps daily to maintain heart health.

10 Have a hearty laugh. Very few things in life are better than a good laugh and it turns out that laughing heartily is good for the heart. One recent study even demonstrated that laughing during mealtime reduces the surge in blood sugar levels. Enjoy the lighter side of life with family and friends as much as you can.

Dr. Miller is Director, Center for Preventive Cardiology at the University of Maryland Medical Center.

Ahealthy diet and lifestyle are your best weapons in the fight against heart disease.

Feed your heart

By Dr. Michael Miller

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F ranklin Square Pharmacy and Surgical opened in1990 and has been caring for its customers with the main objective of helping them to enjoy a long

and healthy life. Personalized service is what motivates their loyal customers to keep coming back. Their creative advertising, in a variety of publications, enables current and many new customers the opportunity to experience convenient one-stop shopping with substantial money saving coupons and a unique inventory that is both broad and deep in the terms of product assortments. Buyer and manager Marshall Rose, in addition to an outstanding staff, helps to continue the successful road this unique pharmacy is on. His many years of experience

in being a part of the management teams at many stores belonging to the former Eckerd Pharmacy chain, in addition to a Brooklyn-based department store chain as a general manager and buyer, affords him the opportunity to be resourceful and to make sure all of his vendors accommodate him with the lowest pric-es so that he can pass huge savings on to his supportive customer base. Franklin Square Pharmacy accommo-dates customers and physicians with “specialty” compounding. The customer

is always given every consideration and service in all ways possible and beyond, especially during times of health-related stress. They are trusted to recommend products that are most effective for the customer and their budget. For those with sports injuries, their prod-uct lines feature a wide variety of braces, splints and other support. Their home health care department is stocked with wheelchairs, transport chairs and many accessory items families need for the pur-pose of caring for loved ones at home. They also have extensive household, food item and cosmetic departments, plus general and seasonal cards, magazines, newspapers, Lotto, phone cards and servic-es for paying telephone and utility bills, affording the customer the opportunity to find a significant selection of nationally advertised brands all under one roof, at the lowest possible prices. The entire staff looks forward to meeting and helping you with all of your needs, seven days a week. Marshall and the staff thank you for helping make Franklin Square Pharmacy the success that it is. “We care for you and all.”

Franklin Square Pharmacy • 925 Hempstead Tpke., Franklin Square • 516-328-7777


Franklin Square Pharmacy & SurgicalThe Path To a Healthier Lifestyle Starts with Understanding

HEALTH MEMO

SOUTH NASSAU COMMUNITIES HOSPITAL | ONE HEALTHY WAY, OCEANSIDE, NY 11572 | 877-SOUTH-NASSAU | WWW.SOUTHNASSAU.ORG

“When I had my heart attack at 43, Dr. Freeman gave me back my life.

Now, I’m making the most of it.”When you’re having a heart attack, minutes can mean the difference between life and death. They did for Gary Rosenberg,

whose lifesaving angioplasty was performed by Dr. Jason Freeman at South Nassau’s Center for Cardiovascular Health.

South Nassau is one of the region’s fastest-growing cardiac catheterization providers. With an average door-to-catheterization

time that is 25% faster than the national recommendation, and cardiac and stroke patient care that is recognized by the

American Heart Association,* at South Nassau, you know your heart is in good hands.

Gary RosenbergHusband, fatherand business owner Bellmore, N.Y.

For more information on South Nassau’s Center for Cardiovascular Health, call 877-SOUTH-NASSAU or visit www.southnassau.org.

Jason Freeman, M.D., FACCDirector of Interventional Cardiology

*American Heart Association/American Stroke Association Get With The Guidelines® Program

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Fully Stocked Surgical Department - Bedside Equipment Wheelchairs - Walkers & More

TO HELP IN CARING FOR YOUR LOVED ONES AT HOME WE OFFER THE OPTION OF RENTING OR PURCHASING ALL TYPES OF WHEELCHAIRS, TRANSPORT CHAIRS, CRUTCHES & ALL “AT HOME PRODUCTS”

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“I grew up in the music business and it feels like yesterday that I was finding new acts for Rudy Vallee. Perry Como was my good friend and thought me an up-and-comer at 20. By the time Frank Sinatra breezed by my office at Capitol Records, I had worked my way up to the Professional Department that handled all new music. Then one day I met Marilyn Monroe. My heart jumped! Before I knew it 50 years had sped by like a taxi on 8th Avenue. Now I listen to my music and share stories with my “ family” at The Bristal. I’ve earned this comfortable life.”

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Comfort Keepers: Expanding to your community


HEALTH MEMOS

F Ease those aching feet


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Heal Better. Recover Faster.

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Dr. Bo Rosenblat is a board-certified medical doctor and Chief Physician for Dr. Bo’s Diet Center. For more information, call 516-284-8248.

Lose it … your heart will love it


HEALTH MEMOS

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Keith Hasday, D.D.S. • Periodontology & Dental Implants of Rockville Centre, P.C.132 N. Park Ave., Rockville Centre

516-678-1316

The heart of the matter


Dr. Joseph Gervasio, FACFASDr. Myles Grossman, DABDA

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MP Family Health • 2094 MerrickAve., Merrick • 516-375-5904

Quality care at MP Family Health


WHeart health starts with healthy food choices


HEALTH MEMOS

When it comes to your health, your heart is in your mouth

Studies link tooth and gum health to heart health. A 2005 review from Finland’s Helsinki University Central Hospital, which was published in the Journal of Periodontology, found that chronic inflammation, such as that found in gum disease, increas-es the risk that a patient will develop heart disease. A 2010 survey of 12,000 people in Scotland found that, over an average of eight years, those who rarely or never brushed their teeth were 70 per-cent more likely to develop heart disease than those with twice-daily brushing habits. Researchers don’t quite know how the connection between oral health and heart health works, but that doesn’t mean that you should dismiss the link. Brushing your teeth might be the easiest, simplest way to keep your heart healthy. Of course, brushing your teeth isn’t the only way to take care of your mouth. Use oral care probiotics in addition to brushing and flossing. You can do more than simply brushing and flossing every day. Oral care probiotics, like EvoraPlus, may help make up the differ-ence. Probiotics, or good bacteria, adhere to tooth surfaces, where they leave less room for harmful bacteria to attach to grow. Don’t let sugar stay on your teeth between brushings. Drink water after eating or drinking liquids to rinse your teeth. Don’t bathe your teeth in sugar all day by continuously eating or sipping beverages like soda. Instead, have sugary liquids with meals and limit snacking. Stay away from foods that are likely to stick to teeth, such as candy, and try having an apple instead. Apples increase saliva production, so they actually help rinse your mouth of cavity-causing bacteria.

Prevention is the Best Medicine Although gum disease seems to be associated with heart dis-ease, more studies are needed before we can say with certainty what the relationship is. Research has not shown that treatment for one of these diseases will help control the other, but it is known that regular dental checkups, professional cleanings and good oral hygiene practices can improve oral health and that good oral health contributes to good overall health. While regular dental exams and cleanings are necessary to remove bacteria, plaque and tartar and detect early signs of gum disease, you can play a major role in preventing gum disease: • Brush for two to three minutes, twice a day, with fluoridated

toothpaste. Be sure to brush along the gumline. • Floss daily to remove plaque from places your toothbrush can’t

reach. • Use a mouth rinse to reduce plaque up to 20 percent. • Eat a healthy diet to provide essential nutrients (vitamins A and

C, in particular).

F or years, you may have overlooked a handy tool in the fight against cardiovascular disease – your toothbrush.

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UNITY NEWSPAPERS

Understanding their many positive benefits

Omega-3 fatty acids continue to make big news in the world of health and nutri-tion – and it turns out their stellar repu-

tation is well deserved. For instance, select popu-lation studies and clinical trials have shown that Omega-3s support a healthy heart. Some studies have also shown that Omega-3s play a positive role in inflammation, support healthy triglycer-ide levels and have other positive health benefits. There are three types of Omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaeonic acid (EPA) and docosahexaeonic acid (DHA). EPA and DHA are commonly referred to as “fish oils” because these are the main Omega-3s in fish. Health experts have yet to come up with an official recommendation for EPA and DHA, but about 500 mg daily is a good number to aim for. The current recommendation for ALA is 1.1 g daily for women and 1.6 g for men. ALA is found in vegetable oils, like soybean, canola and flaxseed; it is also found in walnuts, flax and pumpkin seeds, purslane and eggs, especially those hatched from chickens fed a diet high in omega-3s. Most Americans have no problem getting enough daily ALA. (Just 2 tablespoons of wal-nuts have about 1.1 g, and 1 tablespoon of canola oil has 1.3 g.) It’s the Omega-3s EPA and DHA that many should be concerned with, according to Richard Deckelbaum, M.D., direc-tor of the Institute of Human Nutrition at Columbia University. He says current intake of EPA and DHA in the U.S. is one-third to one-sixth of what it should be. The most abundant food source of EPA and DHA are fish, espe-cially fatty types, such as salmon, sardines, hali-but and herring. If you eat fatty fish twice a week, and include walnuts, canola oil, and/or flaxseed on a regular basis, you should cover your Omega-3 needs. Not a fish eater? Many foods are now enriched with Omega-3s, including EPA and DHA. Or you can take a daily one-gram Omega-3 supplement (consult your doctor first). Here’s what to look for: • Buy a product that is molecularly distilled to

ensure it is free of impurities, such as PCBs, dioxins or mercury.

• Look for the words “pharmaceutical grade” on the label to further insure purity.

• Check for algae-derived EPA and DHA if you are a vegetarian. (The label will tell you whether the EPA and DHA are fish or algae-derived.)

• Choose a supplement that provides a 1:1 ratio of EPA to DHA, or one with slightly higher levels of EPA than DHA.

Take note that too much EPA or DHA can adversely affect your immune system and may not be safe for people who take blood thinners. Consult a health professional before deciding on a supplement.

10 Superfoods for Heart Health

1 Almonds. These nuts have heart-healthy nutrients and unsaturated fatty acids. Studies show that almonds may help improve the lining of the arteries and maintain cholesterol levels already within normal limits. Stick to a small handful, though. Almonds are calorie-dense and can lead to weight gain if you overdo it. If almonds aren’t your thing, you can get similar benefits from peanut butters, which contain excellent levels of ALA Omega-3.

2 Avocado. This fruit has plenty of healthy fats. Avocados have monounsaturated fats, polyunsaturated fats, vitamin E, fiber and folic acid, and contribute nearly 20 vitamins, minerals and nutrients to the diet. Avocados are high in calories, though, so keep an eye on your portions here as well.

3 Blueberries. Blueberries have an abundance of plant chemicals called anthocyanins that can help maintain a healthy heart. Blueberries are a good source of fiber and rank as one of the best sources of antioxidants.

4 Broccoli. This cruciferous veggie helps support a healthy cardiovas-cular system. Rich in vitamins C and K, broccoli is also one of the green vegetables that also help maintain a healthy immune system.

5 Cantaloupe. Cantaloupe is a good source of potassium, which helps regulate the body’s hydration level and is essential to proper functioning of the cells and organs. What’s more, potassium plays an important role in regulating blood pressure already within normal limits.

6 Carrots. Known as a great source of beta-carotene, carrots are also

a source of fiber. Raw carrots have Potassium, Vitamin K, Manganese and Vitamin C, giving the body a healthy dose of nutrition.

7 Ground flaxseed. Freshly ground flaxseed is a wonderful plant source of ALA Omega-3 fatty acids, healthy fats that can only be obtained from food, as the body cannot produce them on its own. Omega-3 fatty acids work to support normal blood clotting, and they help build cell membranes in the brain.

8 Oatmeal. A bowl of oatmeal goes a long way in helping maintain cholesterol levels already within normal limits, which in turn helps support a healthy heart and cardiovascular system. A neutral base, oats can be healthied-up even more by tossing in fruit or nuts.

9 Brown rice. When brown rice is stripped and polished to produce “white rice,” many of its nutrients are stripped away in the process. Brown rice is only missing its outermost layer and is a more nutritious option than white rice. High in manganese, brown rice provides cell protection, and the bran oil in the grain works to maintain choles-terol and blood pressure levels already within normal limits.

10 Salmon. This cold-water fish is one of the best sources of Omega-3 fatty acids around, those wonder fats that help maintain blood pres-sure levels already within normal limits. Eat at least two servings a week and you’re covered. If you can, opt for wild salmon over farmed, as they typically have fewer contaminants, including PCBs.

The many splendors of Omega-3s

By Dayna Winter, M.S., R.D.While many factors affect heart disease, the FDA recommends eating foods that are high in fiber and low in fat, sodium and cholesterol to reduce the risk of this disease. Make these 10 foods a regular part of

your diet to keep your ticker happily ticking:

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You’re looking at them.

HOW MANY LONG ISLAND HOSPITALS ARE IN THE TOP 1% OF HOSPITALS IN THE COUNTRY

FOR CARDIOLOGY & HEART SURGERY?

No other Long Island hospitals were ranked in the top 1% in the countr y for Cardiology & Heart Surger y by U.S. News & World Report. And how many other Long Island hospitals have been ranked best hospital on Long Island and one of the ver y best in the countr y for Cardiology & Heart Surger y for six consecutive years? Again, you’re looking at them. Now, how many nationally ranked Long Island hospitals have the highest possible rates for sur vival among patients with heart disease, according to U.S. News & World Report? You guessed right. You’re looking at them.

good health 02-28-2013

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