Strong Heart Sharp Mind

Strong Heart Sharp Mind:  6-Step Program That Reverses Heart Disease and Helps Prevent Alzheimer's

by Joseph Piscatella and Marwan Sabbagh, MD

My husband purchased this book for me a year ago.  He knows I am very much interested in physical and mental health.  At 43 years old, I was not concerned about heart disease or Alzheimer's as it related to me personally.  I'm thin, in shape and very healthy.  For that reason, the book sat on my shelf for over a year.  Recently, as I scoured my shelves for something to read, I decided to pick it up and give it a whirl.  So far, it's an easy and quick read.  

The book begins with an introduction of the two authors and explains their interest in the subject of heart and mind health.  Joe Piscatella had an emergency heart procedure at a young age.  Dr. Marwan Sabbagh was born into a family of doctors and from a very early age was intrigued by the workings of Alzheimer's.  The general premise of this book is that diseases of the heart and mind are interconnected.  Much of what can prevent or even heal heart disease can do the same for the mind.  Once upon a time, heart health was all the rage, and rightfully so.  However, brain health is just as important, and the mind and heart are connected.  A heart-healthy lifestyle is also good for the brain.  

A section of the book is dedicated to blood flow, and how although blood flow is important, there are numerous things that contribute to heart and mind health.  Of those listed are:  hypertension, homocysteine, cholesterol and ApoE.  We all know the importance of maintaining a healthy blood pressure level.  I had never heard the term homocysteine, though.  Homocysteine is a blood protein, which, if elevated, can cause stroke, heart attack and dementia.  Consuming too much red meat can result in a high level of homocysteine.  Besides reducing red meat consumption, you can lower your homocysteine level by taking B9, a synthetic form of folic acid.  

ApoE is a gene that can lead to Alzheimer's.  There are various versions of this gene, and if you have more than one type, or if you have a specific type (apoE4), you can be more susceptible to the disease.  ApoE4 can also increase your levels of cholesterol and triglycerides, which can lead to heart disease.  All of these things, at healthy levels, are good for us.  The problem arises when they are at unhealthy levels.  Research has shown that even if you are genetically disposed to these diseases, all is not lost.  Healthy lifestyle changes can prevent or even reverse heart and brain diseases.

Chapter 3 of the book is dedicated to a scorecard, which consists of 11 categories.  The categories, as well as the optimal levels for each, are as follows:

1. Blood pressure:  120/80

2.  Total Cholesterol:  less than 200

3.  LDL Cholesterol:  less than 100

4.  HDL Cholesterol:  greater than 60

5.  Triglycerides:  less than 150 (less than 100 is optimal)

6.  Metabolic syndrome (discussed below)

7.  Weight:  your ideal weight will depend on your height and can be calculated on the National Institutes of Health website under the BMI section. 

8.  Abdominal weight:  less than 40" waist  for men, and less than 35" waist for women

9.  Glucose:  less than 100.  Once you hit 45 years old, the recommendation is to get tested for diabetes every three years.  

10.  Homocysteine:  5-9 (this is not something that is routinely checked by physicians; you will most likely have to discuss with your doctor and request to have this screening be part of your blood test)

11.  Physical Activity:  at least 2.5 hours of moderate physical activity per week, or at least 1.25 hours of vigorous physical activity per week.  

 

You are said to have metabolic syndrome if you have 2 or more of the following:  

HDL less than 40

Triglycerides greater than 50

Abdominal weight:  40" or greater waist for men and 35" or greater for women

Blood pressure greater than 130/85

Diagnosed diabetic

If you have two of these five risk factors, there is a chance you have metabolic syndrome.  If you have three or more of these risk factors, you definitely suffer metabolic syndrome.  For more information on metabolic syndrome, I found this informational website metabolic-syndrome.html.

More to come on the remaining chapters....