Health Check Week

Heart disease is the #1 cause of death, 665,000 deaths in U.S. each year. Dr. Li discusses the actions everyone can take to protect their heart.

WATCH YOUR BLOOD LIPIDS:

Simple blood test doctor takes during annual physical. You want high levels of good cholesterol, (HDL) and low levels of bad cholesterol (LDL), lower levels of total cholesterol, and low triglycerides.

Bad cholesterol builds up and damages the lining of your blood vessels, causing heart disease.

ACTIONS TO TAKE:

– Eat less saturated fat (red meat, butter, cheese)

– Watch out for ultra-processed foods that can contain saturated fat (palm oil, coconut oil)

– Eat healthy fats, like polyunsaturated fats, and omega3s — olive oil, seafood

– Surprising new research: shows healthy gut bacteria (microbiome) helps our body process cholesterol. Eat high fiber foods that protect gut health, like beans, chickpeas, lentils — or fermented foods like yogurt, sauerkraut, kimchi. When gut bacteria are well fed, they help our body manage cholesterol.

WATCH YOUR BLOOD PRESSURE

High blood pressure is the number one reason behind heart disease and stroke, and it’s a silent killer.

Normal blood pressure 2 numbers top / bottom less than 120 / 80.

High blood pressure when the number is higher than 30, bottom number higher than 80 most of the time.

Blood pressure controls flow of blood in blood vessels. Normal blood pressure, blood is like a silent stream. High blood pressure is blood jetting like white water. Damages lining (endothelium) of blood vessels.

ACTIONS TO TAKE:

– Salt makes food taste great, but causes blood pressure to rise. Go low on the sodium, stay away from salty foods like potato chips and canned soups (go for low sodium version).

– Surprising new research: shows there are foods that can help lower your blood pressure. Spinach and beets. They contain nitrogen from the soil. When you eat them, chew, your mouth microbiome (mouth also part of gut) digests the nitrogen and changes it into a form called nitric oxide that is absorbed in your stomach. Nitric oxide causes blood vessels to open up, and blood pressure is lowered.

WATCH YOUR BLOOD SUGAR

Healthy body can handle a little sugar but eating too much damages the lining of your blood vessels raising risk of heart disease. High blood sugar (hyperglycemia) also causes inflammation, damages gut bacteria, and is associated with diabetes, obesity, and metabolic diseases.

ACTIONS TO TAKE:

– Avoid added sugar. Soda is a big source, as are candies and cakes. If you got a sweet tooth, eat it in moderation.

– Regular exercise helps our body maintain healthy blood sugar levels so stay active.

– Healthy gut bacteria helps to regulate sugar metabolism in the body, take good care of your gut.

Diet is super important for health, but there are other critical lifestyle factors:
Physical activity 30-40 minutes a week lowers risk of heart disease, diabetes, and obesity
Getting good sleep at least 7 hours reduces risk of heart disease by 42%
Stress – relaxing, hanging out with friends and family you like makes a difference.

Get Basic health screenings:

Routine EKG

Check lipid panel standard blood test

CRP – inflammation in your heart

If you have symptoms or risk factors, your doctor might order a Stress test – walking on a treadmill while monitoring your heart

Women’s Health Checklist with Dr. Jennifer Ashton

Your daughters should see a gynecologist for a first visit between ages 13-15. But a pelvic exam is NOT REQUIRED…and the first pap smear is not due until age 21.

Teens: 13-15, should see a gynecologist.

If you are in your twenties, have a conversation with your gynecologist about elective egg-freezing. It is more mainstream, covered by many jobs/companies, can be paid off….shifts the paradigm from treating infertility in late 30’s to being proactive about fertility in one’s 20’s.

20’s: think about elective egg-freezing.

Your 30’s are likely the pregnancy decade for many. If you’ve had pregnancy complications like gestational diabetes, preterm birth or preeclampsia, know that that is a risk factor for future heart disease and take preventative steps NOW (like managing weight, controlling BP, exercising).

30’s: pregnancy complications can indicate future problems.

In your 40’s, breast cancer screening begins for most. Reducing alcohol lowers risk, as does plant-based diet and exercise. Screening is with mammogram and could include sonograms and MRIs depending on the individual woman’s profile.

40’s: breast cancer screening begins.

There is no magic blood test for Menopause. If you’re around age 51/52, you are perimenopausal. Ask about all options for symptoms, not just hormonal ones.

50’s: ask about options for menopause symptoms.

Your 60’s are important for heart disease prevention. Controlling the ‘numbers’ like LDL cholesterol, BP, weight, and fasting glucose or hemoglobin A1C, if pre-diabetic is strongly recommended. A Cardiac CT Calcium score is KEY to stratify risk…most of this can be done with lifestyle, but some medications can be preventative as well depending on your individual risk.

60’s: focus on heart disease prevention.

And in your 70’s and beyond, focus on strength, endurance, flexibility and balance.

70’s +: work on strength, endurance, flexibility & balance.