|
 Sue:
Linda Oejda, Ph.D nutritionist and noted author of Menopause
Without Medicine now has written a new best-seller Her Healthy Heart.
 Linda
has always been way ahead of the curve in women's health. She was one of the first
pioneers to talk write about perimenopause/menopause in her book Menopause
Without Medicine back in 1989. She put together her extensive
research and ideas in Menopause Without Medicine which has sold thousands of copies and
has helped millions of women plan their menopause path without medicine. Her natural
approach has attracted many readers and has given women the foundations for good health
and the results they want, naturally.   In her latest book, Her Healthy Heart, Linda again is in front of
the health pack. She rings the warning bell for all women to wake up and recognize
that heart disease is as big a
problem for women as it is for men. Not only do women have a six times greater
chance of dying from heart disease when compared with deaths from breast cancer, women are often
misdiagnosed and do not receive the proper heart care.
Her Healthy Heart is filled with practical and useful ways
for women to keep their hearts healthy and prevent heart disease. She also provides
natural ways to prevent and reverse heart disease. I learned a great deal from Linda's
book and am very grateful for her work.
Thanks for joining us Linda : ).
Heart
Disease is a women's problem, too!
Sue:
In your book Her healthy Heart you mention a number of times that women have a 6
times greater chance of dying from heart disease than breast cancer; yet most women's
biggest fear is breast cancer. Why are women under the impression that heart disease is
not for them but for "the guys"?
Linda:
The incidence of women and heart disease does seem to be creeping into mainstream
news however, it is still not part of women consciousness. We still don't believe it
because we have been told for years that it is a man's disease. It takes a long time to
change a mind-set that has been so ingrained for so many years.
Women also feel protected
because the medical community has told us that our hormones, specifically
estrogen, gives us an edge and if we continue to replace it after menopause we don't have
to worry.
Of course this is not true.
Heart disease is not caused from an estrogen deficiency but starts early in life
when we have large amounts of female hormones in our bodies.
- Autopsies of young women show early signs of fatty plaque
just like those found in men.
- We should not neglect preventive measures until we are
menopausal because a poor or nutrient poor diet of several decades puts us at risk just
like men.
- One more point, those of us who watch our weight, exercise,
and don't smoke also feel protected from heart disease and again, this may not be enough.
- Over 1/3rd of people who have heart attacks do not have any
of the well-established risk factors so obviously there is more we need to know about
keeping our hearts healthy.
Much has been left out of the story
about women and heart disease
like specific nutrients that protect the heart, the ultra-low fat diet that is
not heart-healthy for women, and behaviors that can promote or prevent a heart attack.
Replacing
"bad" fats with "good" fats
Sue:
Your chapter on Fat includes a lot of excellent information about the dangers of
a low-fat and high fat diet. How can a woman replace the "bad" fats in her diet
with the "good" fats thus helping her heart health?
Linda:
Making lifestyle changes is never easy. It's difficult to stop doing things like
cooking with butter and eating fried foods if you have been doing it all your life. So my
suggestion is to start with one change at a time, get comfortable with that and move on.
Some suggestions include:
- Cut down on saturated fats -
meaning eat less red meat, dairy, and butter. This may mean eating them less often or
eating smaller portions.
- Cut down on trans fats or those labeled hydrogenated oils.
You have to read labels to find these or just think about cutting down on all packaged
products, pastries and fried foods.
- Choose fish several meals per week for their wonderful fatty
acids.
- Nuts are good heart-healthy snacks.
- Cook with olive oil or canola oil.
- Add flaxseed to your veggies or salad for their great fatty
acids.
Mineral
supplements and heart protection
Sue:
More and more women want to take charge of their health care. Your chapter on
minerals sets terrific guidelines for women to use minerals as an effective way to protect
their hearts. What is the best form for women to get these important minerals and how do
you know if you are taking supplements you have a good quality product?
Linda:
Most women don't think of minerals being heart-protective but several are,
including calcium, magnesium, potassium, chromium, and selenium. We nutritionists always
recommend getting nutrients in food as the first choice and the mineral line-up is found
in a variety of heart-healthy foods including fish, beans, soy, whole grains, and fruits
and vegetables--all those foods that are highly suggested for good health.
Magnesium
Since most of us neglect some of these foods a
supplement is necessary--one that incorporate a full-range of minerals as well as
vitamins. Unfortunately most supplements don't contain adequate calcium and magnesium that
is required to lower blood pressure and protect our hearts and bones so we need to take
yet another calcium/magnesium supplement to equal about 1200 - 1500 mg calcium and about
600 - 50 mg magnesium.
Calcium
For calcium sources, the research suggests
either calcium citrate or calcium chelate and for magnesium source, magnesium aspartame or
magnesium chelate. As for potassium, the best way to get this mineral is from food:
fruits, vegetables, potatoes, and fish. Getting good quality supplements is easier now
than it's ever been. There is so much competition that they seem to be getting better.
Guidelines
Still a few guidelines might help you get the
most for your money.
- Don't
buy supplements that have additional additives, dyes, binders, fillers, and preservatives.
- Check expiration date and make sure that you're getting
fresh ones.
- Those that have a USP designation are generally better than
those without.
- If you buy oil-based vitamins (like vitamin E), buy in small
quantities, because they turn rancid easily.
- I am partial to those backed by reputable scientists,
doctors, and manufacturers.
Heart
health and perimenopause/menopause
Sue:
Lately perimenopause and menopause have received a great deal of attention in the
media. As an expert also on menopause (Menopause Without Medicine) how do you see the
relationship between heart health and perimenopause/menopause?
Linda:
I do think it's quite possible that there is a relationship between a
heart-healthy diet and one that controls menopausal or perimenopausal symptoms.
If
you compare the foods that work for both, they are the same: good fats, high fiber, whole
grains, fruits and vegetables. Some specific foods are helpful for both problems also.
- Soy products, for example, can temper hot flashes and
relieve vaginal dryness and can also lower blood cholesterol, control blood clotting and
may increase the flexibility of blood vessels.
- Vitamin E has been used since the 1940s to relieve hot
flashes and has been shown to cut the risk of heart disease by as much as 34%. These are
just a few examples of the similarities. It's great to know that some basic dietary
changes can cover so many different functions of the body.
Natural
options for heart protection
Sue:
I like how you give women many natural options for heart protection. Could you
tell us about some natural heart protectors and why they may or may not be as effective as
estrogen?
Linda:
There are numerous natural heart protectors that have been shown by scientific
study to be as effective as estrogen without the attendant side-effects that plague so
many women. In terms of risk, food and supplements carry none as does ERT (estrogen
replacement therapy) and HRT (hormone replacement
therapy). I might add that the benefits of hormone replacement therapy are
not applauded by the entire medical community. The famous PEPI study that is quoted so
often by those promoting estrogen for the heart, showed that while estrogen does raise
HDLs and lowers LDL (a good thing), it also raises triglycerides, increases the risk of
clotting disorders and increases the risk of gallbladder disease (not so good). So, the
natural way is as safer and as effective. Check out the scientific references and see.
To prevent heart disease, as much as we can prevent
anything, there are a range of foods, nutrients, and behaviors that have been proven to
work.
- Exercise
Inactivity is as potent a risk factor for
heart disease and many other disease states. The good news is you don't have to do
hard-core aerobics to gain results. Brisk walking has been shown to be as effective as
aerobics and strength training with weights is also a good choice that will strengthen
your heart.
- Learn to cope with
stress
Unrelenting stress creates physiological
changes in the body that places greater demands on the heart. Anxiety can lead to
elevations in blood pressure which, over time can damage vulnerable blood vessel walls.
- Pay attention to
your total diet.
- Fat needs to be somewhere between 20% - 30% of total diet.
Lower and you lower HDL cholesterol which is not healthy for women.
- Try to keep your fiber intake between 30 - 40 grams per day.
Sources include whole grains, beans, oats, barley, fruits, and vegetables.
- Integrate into your diet as many of the specific
heart-healthy foods as you can, such as soy foods like tofu, tempeh, soy nuts and soy
milk, garlic, onions, and green tea.
- Take a multiple vitamin/mineral supplement plus
calcium/magnesium table every day.
- Enjoy life, people, and plants.
- Get involved in groups. The sense of belonging and
connection to others has potential of lowering heart disease. People who have strong ties
live longer.
- Discover your creative outlets and get passionate about what
you do. Help other and seek your spiritual side.
Her Healthy Heart by Linda Ojeda
Book Excerpt from Chapter 5 Risky Behaviors
Alcohol:
A Double Edged Sword
 see this excerpt
also see:
Linda Ojeda
& "Menopause Without Medicine" Interview
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HotFlash Meno Support
Her Healthy
Heart:
A Woman's Guide to Preventing and Reversing Heart
Disease Naturally
by Linda Ojeda
More women between the ages of 44 and 65 die of heart disease than from all types
of cancer combined. "Her Healthy Heart" provides detailed information on how
women can reduce their risk of heart disease by making changes in diet, increasing
physical activity, and managing stress. 25 illustrations.
Menopause Without
Medicine:
Feel Healthy, Look Younger, Live Longer
by Linda Ojeda
Dr. Ojeda broke new ground when she began to study nonmedical approaches to
menopause more than 10 years ago. Now she has revised and updated her definitive resource,
incorporating the latest findings about estrogen, mood swings, and osteoporosis.
Throughout, Ojeda shows how women can enjoy optimal health at any age by making simple,
inexpensive changes in diet and lifestyle.
Chocolate Soy Brownies
This dessert is brought to us by Patricia
Greenberg. Patricia has created this delicious brownie which will be loved by your entire
family!
Smart Fats:
How Dietary Fats and Oils Affect Mental, Physical and Emotional Intelligence
by Michael A. Schmidt
also see
Heart Health
Written by a research scientist in the
field of nutrition, this book describes how the body's digestive, communication, and
nervous systems function, and links fatty acid intake to memory, mood and behavior.
Schmidt explains how most "low-fat" diets are actually unhealthy and how many
people today get little or none of important fatty acids like omega-3 in their junk-food
meals. 10 charts & tables. |
FREE recipes, desserts, crafts & health ideas
