Chocolate Linked to Fewer Heart Attacks

A recent huge German study found that chocolate lovers had a 39% lower risk of heart attack and stroke, confirming earlier but smaller research reports. For instance, the flavonoids in chocolate reduce blood pressure, inflammation, and the tendency of blood platelets to stick to each other (part of the clotting mechanism that causes many heart attacks and strokes).

The German study at hand included over 19,000 middle-aged participants followed over the course of 10 years. Researchers studied 1,500 of them in greater detail to clarify the types of chocolate consumed, not just the total amount. Fifty-seven percent ate milk chocolate, 24% dark chocolate, and 2% white chocolate.  Dark chocolate has more of the healthful flavonoids, so that may be the best to eat if optimal health is the goal.  Stroke risk reduction was even greater than heart attack prevention.

But note that it doesn't take much chocolate to reduce cardiovascular risk.  The highest chocolate consumers in the German studies ate an average of 7.5 grams a day.  That's not much at all. The bulk of prior studies suggested that the healthy dose is about 20 grams every three days - right in line with the German research.  Higher amounts of chocolate don't seem to help with risk reduction, and might make you fat.  Twenty grams of the average chocolate has 100 calories.

We can't prove yet that starting a low-grade dark chocolate habit actually prevents heart attacks and strokes going forward.  The prior studies were looking back in time, questioning people about their chocolate habit.  I've read enough suggestive research reports that I'm going to continue eating my chocolate, thinking it may do me some good.

50 Years of Much Improved Heart Disease

Heart attack rates have decreased in the U.S. during the last decade.  Furthermore, death rates from heart disease and stroke have been decreasing steadily over the last 50 years in the U.S.; coronary heart disease death rates are down by 50%.

Heart disease remains the No.1 cause of death in the U.S.  The most common heart condition leading to death is coronary heart disease, which is caused by atherosclerosis of the main arteries feeding blood to the heart muscle.  A common term for that condition is hardening-of-the-arteries.  The process starts in childhood.  Decades ago, autopsy studies of young men (18 to 20-year-olds who died in military battles) revealed significant degrees of atherosclerosis had already developed in many of them.  Coroners found arterial plaque build-up visible to the naked eye.

Flipping the coin back to the positive side . . . .

Autopsy data from 2001 document a reduced prevalence of heart atherosclerosis in young and middle-aged U.S. adults over the last half of the 20th century.  And the incidence of coronary heart disease decreased in the U.S. from 1971 to 1998 (the latest reliable data), when adjusted for age. 
[Sure, we have more heart disease now compared to 1950 since the population then was 152 million, and now it's 309 million.  That's why the data has to be adjusted for age.]

Why Has Heart Disease Been Getting Better?

Undoubtedly many factors are at play.  Top possibilities are reduced rates of smoking, better detection and treatments for high blood pressure, better care for heart attacks and heart failure, open heart bypass operations, balloon angioplasty, intensive care units, heart specialty centers, statin drugs, and good ol' aspirin, .






What About the Future?

In view of the obesity epidemic that started 40 years ago, some experts are predicting that the our generation will be the first in American history to have a shorter life expectancy than the previous.  That's because obesity is linked to higher rates of heart disease, stroke, cancer, and diabetes.  ed

It is predicted that advances in medical science, technology, and healthcare will overcome the adverse effects of overweight and obesity, if citizens can afford it.

Why not reduce your chances of becoming a cardiac statistic by exercising regularly, keeping your weight and blood pressures at healthy levels, and not smoking?

Tips for Lowering Triglycerides

Having high triglyceride levels increases your risk of strokes and heart attacks. Triglycerides are a type of fat that is present in your blood. Levels of more than 200 are considered elevated.

Unlike your cholesterol levels, which are largely controlled by your genetics, your triglyceride levels are largely controlled by the choices you make.  For the vast majority of people, positive lifestyle changes will likely be very effective in lowering elevated triglycerides.


 


Here are some steps you can take:

Eat only enough calories to maintain a healthy weight. Your body can only use so much energy. If you eat more calories (energy) than you need, the surplus will be converted to trigycerides, which are stored in fat cells but also build up in your blood.

Steer clear of refined carbohydrates and sweets.Highly-processed foods such as candy, sodas, ice cream, pastries, and breads all raise your blood sugar, which can lead to the formation of triglycerides.  Choose foods with a low glycemic load. These foods help to keep your blood sugar steady and triglycerides down.

Cut back on (or eliminate) alcohol.
Excessive alcohol consumption raises triglyceride levels. Men should limit alcohol consumption to 2 drinks a day; women to one.  A drink is defined as 1 12-ounce beer, 1 5-ounce glass of wine, or 1 1/2 ounces of hard liquor.

Eat more fish.Fish contains omega-3 fats (specifically DHA and EPA) that can help reduce elevated triglyceride levels.  The recommended amount to lower triglycerides is 2 - 4 grams of EPA + DHA per day. That's about 6 ounces of wild salmon, per day.  Other good source of  EPA and DHA include mackerel, herring, sardines, fish roe (caviar) and fish oil supplements.