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Legal Disclaimer:  This information is for educational purposes only.  Given that everyone’s medical situation is different, it is extremely important to check with your doctor to see how it applies in your case.

About the Editor

Tim Hennessy, M.D.


Dr. Tim graduated from Jefferson Medical College in 1994 and is a Board-certified Internist practicing primary care medicine in Wilmington, Delaware

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z Getting to the Heart of the Matter z  When you think of February, you usually think of hearts, cupids, and Valentines. Well, this Valentine’s Day, you should think of your heart in a different way. What can you do to keep it strong? Nearly 2,400 Americans die of cardiovascular disease each day, equaling one death every 37 seconds. Educating yourself in what causes heart disease can significantly reduce this statistic. The main causes of heart disease are varied. Some of the risk factors, you have no control over. For example: You cannot control if you are a man or a woman (We hope). You cannot control your gene pool or family history. (Sorry). You cannot control your age. (You can lie, but you cannot hide). But, there are some contributing causes of heart disease you can control. These include whether you regularly exercise, whether you smoke, or whether you follow a healthy diet. You already know that you should exercise and not smoke, and don’t need me to tell you, but… I’ll remind you anyway. Exercise and don’t smoke! You life literally depends on it. When it comes to your diet, it gets much more confusing. What constitutes a healthy diet? Does anyone really know? There is so much conflicting information out there, and so many diets from which to chose, it is difficult to know where to begin??? We can’t cover it all here, but let’s review what I think is most confusing? The Fats and Nothing But the Fats: You should not completely eliminate fats from your diet. Some are essential to the proper functioning of your brain, and actually protect you from heart disease. Others, as you well know, are not so good for you. The secret is to learn the good from the bad. There are four types of fats in food: Saturated fats - Bad Guys* Trans fats - Very Bad Guys* (Banned in California and New York City) Monounsaturated Fats - Good Guys (in moderation) Polyunsaturated Fats - Good Guys (in general) Saturated fats include fatty meats, dairy products, and tropical oils (like coconut oils). Trans fats are found primarily in fried foods and baked goods. Monounsaturated Fats are found in fish, nuts, seeds, vegetable oils, and peanut butter. Polyunsaturated Fats come from oily fish (trout, herring, salmon), nuts, seeds, oil and vinegar dressing, and often have omega-3 and omega-6 fatty acids. *An easy way to remember the good fats from the bad fats is that the bad fats are usually solid at room temperature. (Example= Stick of Butter). Bad fats raise your bad cholesterol, which, in turn, increases your risk of heart disease. Good fats have the opposite effect. They help lower your bad cholesterol, which lessens your risk of heart disease. In general, it is recommended that you limit your fat intake to 25% to 35% of your total daily calorie intake. Of this amount, the vast majority should be in the form of mono- and polyunsaturated fats each day. How many calories should you consume, and how many should be in the form of fats? Click on this link to see your own individual profile: My Fat Translator Both polyunsaturated and monounsaturated fats play an important role in brain function, cognitive development, and keeping the arteries of your heart healthy. They are “essential” oils because your body needs them, but can’t make them on its own. Rather, your body must acquire them in your diet. Both the good fats and the bad fats convert into the same amount of calories (9 calories per every gram of fat). This is more than twice the amount found in an equal amount of carbohydrates and proteins, each of which holds a conversion rate of 4 calories per gram. This is why eating a lot of fat increases calories and causes weight gain. Even if you eat good fats in nuts, oils, fish etc…you still have to limit the quantities, or you will gain weight. As a Mom that shops the snack aisles, be wary of trans-fat free foods. These foods may still contain a lot of saturated fats, and be nutrition-poor, high in sugar and low in nutrients. I know we spoke a lot about fat, but remember one good thing in your diet is not enough. The American Heart Association recommends broad healthy eating patterns over time, emphasizing fruits, vegetables, increased fiber, whole-grains, lean meats, poultry, and fish (twice a week). This type of diet has been shown to reduce your cardiovascular risk over time. Have a Happy and Healthy Valentine’s Day! http://www.myfatstranslator.comshapeimage_10_link_0

Hmail                                                                                     Volume 3                                                                     Number 4

Travelers’ Health Are you traveling out of the country? Click here to see if your destination has any special health concerns.http://www.cdc.gov/travel/default.aspx)
WebMd If you are looking for information about a particular health issue, click herehttp://www.webmd.com/
Body Mass Index Are you overweight? Click here to see if you are.http://www.cdc.gov/nccdphp/dnpa/bmi/adult_BMI/english_bmi_calculator/bmi_calculator.htm
Heart Attack Risk What is your risk of having a heart attack in the next 10 years? Click here to find out.http://hp2010.nhlbihin.net/atpiii/calculator.asp?usertype=prof
Target Heart Rate Calculate your target heart rate for a safe and effective work out.http://mayoclinic.com/health/target-heart-rate/SM00083
Costco You don’t have to belong to Costco to use the on-line pharmacy.http://www.costco.com/Pharmacy/frameset.asp?trg=HCFrame.asp&hcban=Banner.asp&hctar=finddrugs.asp&catid=678&fromscript=1&Article=pricing%20information&log

Walmart - Target

Walmart and Target share the same $4 generic medication program.

Destination Rx A free on-line price comparison website. Just enter your zip code, and the five lowest prices in your area for a particular medication will be shown.http://www.drx.com

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