10 ms·

Life's Essential 8 from https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8 https://www.heart.org/en/healthy-living/healthy-lifestyle/li

by distcs 3y ago

Life's Essential 8 from https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8 https://www.heart.org/en/healthy-living/healthy-lifestyle/li... 1. Eat Better (whole foods, lots of fruits and vegetables, lean protein, nuts, seeds, and cooking in non-tropical oils such as olive and canola) 2. Be More Active (2½ hours of moderate or 75 minutes of vigorous physical activity per week) 3. Quit Tobacco 4. Get Healthy Sleep (7-9 hours of sleep each night) 5. Manage Weight (Optimal BMI is 25) 6. Control Cholesterol 7. Manage Blood Sugar 8. Manage Blood Pressure (Levels less than 120/80 mm Hg are optimal)

grecy 3y ago
> 5. Manage Weight (Optimal BMI is 25) The target range for BMI is 18.5 to 24.9. At 25, you're already overweight. [1] [1] https://en.wikipedia.org/wiki/Body_mass_index https://en.wikipedia.org/wiki/Body_mass_index
- goosinmouse 3y ago
  I will note that my BMI is 25 and i have a 6 pack. It's not perfect and really is just a rough guide. But i guess its a moot point since bodybuilders are already aware of that.
  - stavros 3y ago
    Yeah, BMI doesn't work well if you have a ton of muscle, but it's a simple measure that works well in 90% of cases. If you know that BMI isn't accurate, you probably already know what you need to do about yours.
    - tanjtanjtanj 3y ago
      It also doesn't work if you're at all far outside of the average height. This is fine for population level statistics (which is what BMI is for) but not for individual health measures. If I were to be on the lower end of "healthy" BMI I would be severely malnourished.
    - 0xcde4c3db 3y ago
      I guess it depends on what you mean by "works", but to my untrained eye BMI doesn't work especially well for individuals in general. It was designed to measure large populations using routinely collected statistical data, not to inform individual lifestyle and medical decisions. These days we have much more effective methods to evaluate metabolic and cardiovascular health instead of using a metric that's a proxy of a proxy, but calculating BMI and applying a (largely arbitrary) label is dirt-cheap by comparison to all of those; it requires no special expertise, expensive equipment, time-consuming procedure, or thoughtful analysis.
  - zingababba 3y ago
    Yeah, best way is to just get a dexa, lots of places offer them and they're very affordable.
- mharig 3y ago
  AFAIR, 'someone' changed that in the nineties down from 28. For whatever reason. Furthermore BMI does not discriminate between muscle mass, bone mass, and fat mass. And to top that, it does not disriminate between male & female. It is a completely overrated value, IMHO doing more harm than having beneficial use cases.
hammock 3y ago
Who funds heart.org?
- sosborn 3y ago
  American Heart Association.
- ryantgtg 3y ago
  Oops, I think you meant to google that!
- no-dr-onboard 3y ago
  the AHA. Who funds the AHA? Largely pharmaceutical companies[1] https://www.heart.org/-/media/Files/Finance/21_22_Pharma_Funding_Disclosure_0323.pdf https://www.heart.org/-/media/Files/Finance/21_22_Pharma_Fun... Novartis Novo Nordisk Inc. Pfizer Alexion Pharmaceuticals Inc. Bayer Healthcare Pharmaceuticals Inc Boehringer Ingelheim Pharmaceuticals all being the top contributors.
  - jarboot 3y ago
    Largely? Pharmaceutical companies only make up 3.8% of revenue according to the document you posted.
    - hammock 3y ago
      Food producers pay the AHA for use of the “Heart-Check” certification mark on certain products, like meat and cereal. The maker of Crisco virtually launched the AHA as a nation-wide powerhouse in 1948 by designating a $17 million grant. Where is and how much of that type of funding accounted?
- bigbillheck 3y ago
  Oh if only that information were easily available! (https://www.heart.org/-/media/Files/Finance/Pharma-Funding-Disclosure-Fiscal202021-FINAL-4122.pdf?rev=0ce5911afb2043eb95eb7ce5f7258d26#:~:text=Most%20of%20the%20revenue%20recorded,CPR%20training%2C%20and%20investment%20earnings https://www.heart.org/-/media/Files/Finance/Pharma-Funding-D....)
goda90 3y ago
>non-tropical oils There's a growing movement claiming saturated fats(coconut, palm, animal) are not as bad as once thought and that high levels of polyunsaturated fatty acid(like Omega-6) found in seed oils(canola, soybean, sunflower, etc) are very bad. Hopefully we can get more research into this.
- hattmall 3y ago
  What's in olive oil? It seems to be consistently good, no?
- hombre_fatal 3y ago
  We already do have research into it which is why anti-seed-oil orthorexic influencers wave their hands over narratives rather than research. Here’s a good round up: https://www.the-nutrivore.com/post/a-comprehensive-rebuttal-to-seed-oil-sophistry#viewer-45vog https://www.the-nutrivore.com/post/a-comprehensive-rebuttal-...
- adrian_b 3y ago
  Any kind of food can be harmful when eaten in excess, even when it is required for surviving, but in smaller quantities. Oils with high content of linoleic acid (omega-6), like cold-pressed sunflower oil (which is also very rich in vitamin E) are very healthy in smaller quantities, e.g. 15 to 20 milliliter per day, but they can become harmful in too large quantities, e.g. more than 50 milliliter per day. For instance, a combination of 50 milliliter per day of EV olive oil with 20 milliliter per day of cold-pressed sunflower oil gives a fatty acid profile that is close to optimal, according to the current knowledge. Eating only olive oil would require a much greater quantity of oil for providing enough linoleic acid and vitamin E, which would provide too many calories for a sedentary lifestyle. Eating only sunflower oil in an amount enough to provide an adequate fraction of the daily calories would provide too much linoleic acid. So only a mixture can satisfy all criteria. With saturated fats, the effects are similar, in smaller quantities they are healthy, but in large quantities they can be harmful. Olive oil, avocado oil and various kinds of nuts, e.g. almonds, hazelnuts, cashew, pistachio and a few others have a good balance between oleic acid and saturated fats.
voisin 3y ago
> 8. Manage Blood Pressure Anyone on here have advice on this? I eat primarily vegan and run for at least an hour a day (70-90km/wk), have a resting heart rate in the low 40s, have good (middle of healthy range) cholesterol, blood glucose, and A1C, and yet my blood pressure is persistently in the 130-140 over 70 range. I can’t figure out how to get the top number down and my doctor just sort of shrugs that it’s nothing to worry about but I suspect this is less about the science (which seems to support even lower than 120/80 is healthier) and more due to the baseline blood pressures he sees have been increasing over time due to obesity, inactivity, poor diets, etc. Anyone in a similar boat who has managed to achieve improvements?
- rwhyan 3y ago
  There was a study[1] recently about isometric exercises (wall sits, planks, etc.) being most beneficial type of exercise for lowering blood pressure. I've also anecdotally found that supplementing magnesium glycinate seemed to help. Perhaps consider getting some thyroid blood tests? (T3/T4 free, TSH) Mine was elevated which contributed to higher blood pressure. Also since you're vegan, perhaps check for vitamin, mineral, and nutritional deficiencies. [1] https://bjsm.bmj.com/content/early/2023/07/02/bjsports-2022-106503 https://bjsm.bmj.com/content/early/2023/07/02/bjsports-2022-...
  - vladslav 3y ago
    The magnesium glycinate is good for your bowels too. I take Magnesium L-Threonate and I think it helps. And in general, ER doctors add Magnesium intravenously when people have a hypertensive crisis.
- hombre_fatal 3y ago
  I have the same problem and so does my dad. Since you have everything zipped up, there's good reason to assume it's genetic. You can squeeze a few more points of BP by losing weight if you aren't already bottomed out. While it was the last intervention I tried, going from 20-25% to 15% body fat dropped my systolic 10pts consistently. When I go back to 20% BF, I'm back up 10pts of systolic. It's very sensitive. The first reason I went plant-based was to optimize my cholesterol since it felt like the only lever I could pull since I'm already jacked and thin. If I'm going to hover around 125/70, I figure I might as well have optimal cholesterol, and I definitely was able to really shrink my LDL (ApoB). I realized I'm sensitive to sodium. I've mostly replaced sodium salt with potassium salt. But I also noticed that caffeine can add 10 points to the top BP number even a day later. My best BP numbers have been when I've avoided caffeine and sodium for 48 hours. I've considered experimenting with BP meds but never was motivated enough to pull the trigger.
m0llusk 3y ago
Canola oil is not necessarily good for health and is increasingly associated with various ailments including Macular Degeneration.
- tzs 3y ago
  The only links I've been able to find on Google that mention canola oil and macular degeneration say canola oil helps slow or prevent macular degeneration.

by distcs 3y ago

grecy 3y ago

> 5. Manage Weight (Optimal BMI is 25) The target range for BMI is 18.5 to 24.9. At 25, you're already overweight. [1] [1] https://en.wikipedia.org/wiki/Body_mass_index https://en.wikipedia.org/wiki/Body_mass_index

goosinmouse 3y ago
I will note that my BMI is 25 and i have a 6 pack. It's not perfect and really is just a rough guide. But i guess its a moot point since bodybuilders are already aware of that.
- stavros 3y ago
  Yeah, BMI doesn't work well if you have a ton of muscle, but it's a simple measure that works well in 90% of cases. If you know that BMI isn't accurate, you probably already know what you need to do about yours.
  - tanjtanjtanj 3y ago
    It also doesn't work if you're at all far outside of the average height. This is fine for population level statistics (which is what BMI is for) but not for individual health measures. If I were to be on the lower end of "healthy" BMI I would be severely malnourished.
  - 0xcde4c3db 3y ago
    I guess it depends on what you mean by "works", but to my untrained eye BMI doesn't work especially well for individuals in general. It was designed to measure large populations using routinely collected statistical data, not to inform individual lifestyle and medical decisions. These days we have much more effective methods to evaluate metabolic and cardiovascular health instead of using a metric that's a proxy of a proxy, but calculating BMI and applying a (largely arbitrary) label is dirt-cheap by comparison to all of those; it requires no special expertise, expensive equipment, time-consuming procedure, or thoughtful analysis.
- zingababba 3y ago
  Yeah, best way is to just get a dexa, lots of places offer them and they're very affordable.
mharig 3y ago
AFAIR, 'someone' changed that in the nineties down from 28. For whatever reason. Furthermore BMI does not discriminate between muscle mass, bone mass, and fat mass. And to top that, it does not disriminate between male & female. It is a completely overrated value, IMHO doing more harm than having beneficial use cases.

hammock 3y ago

Who funds heart.org?

sosborn 3y ago
American Heart Association.
ryantgtg 3y ago
Oops, I think you meant to google that!
no-dr-onboard 3y ago
the AHA. Who funds the AHA? Largely pharmaceutical companies[1] https://www.heart.org/-/media/Files/Finance/21_22_Pharma_Funding_Disclosure_0323.pdf https://www.heart.org/-/media/Files/Finance/21_22_Pharma_Fun... Novartis Novo Nordisk Inc. Pfizer Alexion Pharmaceuticals Inc. Bayer Healthcare Pharmaceuticals Inc Boehringer Ingelheim Pharmaceuticals all being the top contributors.
- jarboot 3y ago
  Largely? Pharmaceutical companies only make up 3.8% of revenue according to the document you posted.
  - hammock 3y ago
    Food producers pay the AHA for use of the “Heart-Check” certification mark on certain products, like meat and cereal. The maker of Crisco virtually launched the AHA as a nation-wide powerhouse in 1948 by designating a $17 million grant. Where is and how much of that type of funding accounted?
bigbillheck 3y ago
Oh if only that information were easily available! (https://www.heart.org/-/media/Files/Finance/Pharma-Funding-Disclosure-Fiscal202021-FINAL-4122.pdf?rev=0ce5911afb2043eb95eb7ce5f7258d26#:~:text=Most%20of%20the%20revenue%20recorded,CPR%20training%2C%20and%20investment%20earnings https://www.heart.org/-/media/Files/Finance/Pharma-Funding-D....)

goda90 3y ago

>non-tropical oils There's a growing movement claiming saturated fats(coconut, palm, animal) are not as bad as once thought and that high levels of polyunsaturated fatty acid(like Omega-6) found in seed oils(canola, soybean, sunflower, etc) are very bad. Hopefully we can get more research into this.

hattmall 3y ago
What's in olive oil? It seems to be consistently good, no?
hombre_fatal 3y ago
We already do have research into it which is why anti-seed-oil orthorexic influencers wave their hands over narratives rather than research. Here’s a good round up: https://www.the-nutrivore.com/post/a-comprehensive-rebuttal-to-seed-oil-sophistry#viewer-45vog https://www.the-nutrivore.com/post/a-comprehensive-rebuttal-...
adrian_b 3y ago
Any kind of food can be harmful when eaten in excess, even when it is required for surviving, but in smaller quantities. Oils with high content of linoleic acid (omega-6), like cold-pressed sunflower oil (which is also very rich in vitamin E) are very healthy in smaller quantities, e.g. 15 to 20 milliliter per day, but they can become harmful in too large quantities, e.g. more than 50 milliliter per day. For instance, a combination of 50 milliliter per day of EV olive oil with 20 milliliter per day of cold-pressed sunflower oil gives a fatty acid profile that is close to optimal, according to the current knowledge. Eating only olive oil would require a much greater quantity of oil for providing enough linoleic acid and vitamin E, which would provide too many calories for a sedentary lifestyle. Eating only sunflower oil in an amount enough to provide an adequate fraction of the daily calories would provide too much linoleic acid. So only a mixture can satisfy all criteria. With saturated fats, the effects are similar, in smaller quantities they are healthy, but in large quantities they can be harmful. Olive oil, avocado oil and various kinds of nuts, e.g. almonds, hazelnuts, cashew, pistachio and a few others have a good balance between oleic acid and saturated fats.

voisin 3y ago

> 8. Manage Blood Pressure Anyone on here have advice on this? I eat primarily vegan and run for at least an hour a day (70-90km/wk), have a resting heart rate in the low 40s, have good (middle of healthy range) cholesterol, blood glucose, and A1C, and yet my blood pressure is persistently in the 130-140 over 70 range. I can’t figure out how to get the top number down and my doctor just sort of shrugs that it’s nothing to worry about but I suspect this is less about the science (which seems to support even lower than 120/80 is healthier) and more due to the baseline blood pressures he sees have been increasing over time due to obesity, inactivity, poor diets, etc. Anyone in a similar boat who has managed to achieve improvements?

rwhyan 3y ago
There was a study[1] recently about isometric exercises (wall sits, planks, etc.) being most beneficial type of exercise for lowering blood pressure. I've also anecdotally found that supplementing magnesium glycinate seemed to help. Perhaps consider getting some thyroid blood tests? (T3/T4 free, TSH) Mine was elevated which contributed to higher blood pressure. Also since you're vegan, perhaps check for vitamin, mineral, and nutritional deficiencies. [1] https://bjsm.bmj.com/content/early/2023/07/02/bjsports-2022-106503 https://bjsm.bmj.com/content/early/2023/07/02/bjsports-2022-...
- vladslav 3y ago
  The magnesium glycinate is good for your bowels too. I take Magnesium L-Threonate and I think it helps. And in general, ER doctors add Magnesium intravenously when people have a hypertensive crisis.
hombre_fatal 3y ago
I have the same problem and so does my dad. Since you have everything zipped up, there's good reason to assume it's genetic. You can squeeze a few more points of BP by losing weight if you aren't already bottomed out. While it was the last intervention I tried, going from 20-25% to 15% body fat dropped my systolic 10pts consistently. When I go back to 20% BF, I'm back up 10pts of systolic. It's very sensitive. The first reason I went plant-based was to optimize my cholesterol since it felt like the only lever I could pull since I'm already jacked and thin. If I'm going to hover around 125/70, I figure I might as well have optimal cholesterol, and I definitely was able to really shrink my LDL (ApoB). I realized I'm sensitive to sodium. I've mostly replaced sodium salt with potassium salt. But I also noticed that caffeine can add 10 points to the top BP number even a day later. My best BP numbers have been when I've avoided caffeine and sodium for 48 hours. I've considered experimenting with BP meds but never was motivated enough to pull the trigger.

m0llusk 3y ago

Canola oil is not necessarily good for health and is increasingly associated with various ailments including Macular Degeneration.

tzs 3y ago
The only links I've been able to find on Google that mention canola oil and macular degeneration say canola oil helps slow or prevent macular degeneration.