“Little by little, one travels far.”
Attributed to J.R.R. Tolkien
[editor’s note – although this is frequently attributed to Tolkien, it is actually a translation of a Spanish proverb.]
Every January many Americans make New Year’s resolutions. One study last year found that 38% of people made one or more of them. The most popular resolutions are related to improving health by losing weight and exercising more. While I am all in favor of this, there are certain people for whom healthy eating is more critical than others. As data has shown this past year, people who suffer from obesity, heart disease, or diabetes are in much more danger of hospitalization or even death from COVID-19.
There are a number of risk factors that indicate you could be headed toward a chronic health condition. Here are five:
1. Waist 35” or More for Women, 40” or More for Men
A large waist circumference is an indicator of excess fat accumulation in the body, regardless of the person’s BMI. According to a study in the Journal of Circulation, a large waistline proved a greater risk for acute heart attack — this was an even higher risk than smoking or high cholesterol.
2. High Blood Pressure
A blood pressure reading that is consistently higher than 130/80 is considered high. This means that the blood is pumping through your body at a greater pressure than the blood vessels can manage, and they can become damaged over time. Uncontrolled high blood pressure can lead to heart attack, heart failure, and stroke as well as other chronic conditions.
3. Triglycerides over 150
Triglycerides are a type of fatty acid in the blood. The normal range is 0 – 150. Triglycerides greater than 150 can be an indicator of fatty liver disease; this also increases the risk of heart attack or stroke by four times.
4. HDL below 50 in Women or 40 in Men
HDL is also called “good” cholesterol and is often inversely related to triglyceride levels. It helps remove the LDL, or “bad” cholesterol, from your blood. Low levels of HDL increase the risk of heart disease.
5. Fasting Glucose 100 or More
Pre-diabetes is defined by a fasting blood sugar level or 100 – 125. Diabetes occurs when the blood sugar level is over 125. At this time, 10% of adults are diabetic and 40% are pre-diabetic. Fasting glucose over 100 may indicate a problem with insulin resistance and with handling high carbohydrate foods.
If you have three or more of these five indicators, you are considered to have metabolic syndrome. According to a recent study published in the Journal of the American Medical Association, 37% percent of adults over the age of 20 have metabolic syndrome. Another study found that only 12% of adults have optimal metabolic health, defined as having none of these five risk factors. If you have even one of these factors, I encourage you to look more closely at your diet.
Eating healthy should be a lifestyle, not a short-term diet. A better term than “diet” might be “live-it”. It is difficult for most people to change the way they eat overnight and stick with the changes for a lifetime. For most of my nutrition clients, it is easier to adopt one dietary change at a time. Once that change becomes a habit, it is easier to consider whether further changes are needed.
1. Eliminate Added Sugar
Reducing sugary foods is one of the quickest ways to lower fasting glucose levels and triglycerides. One method is to eliminate all added sugar for 30 days. This includes eliminating fruit juice and even artificial sweeteners so that your desire for sweet foods is reduced, but whole fruit is acceptable. After 30 days, healthy sweeteners such as honey, maple syrup, and coconut sugar may be used on a limited basis. The American Heart Association recommends that women consume no more than 6 teaspoons of added sugar daily. Men may consume as much as 9 teaspoons per day.
2. Eat Real Food
The most important thing every person can do is to eliminate or substantially reduce ultra-processed foods. These are packaged foods with many ingredients, and this includes packaged cookies, cakes, chips, sodas, and cereals. Even “healthy” foods like sweetened yogurt and fruit juice should be minimized because they are high in sugar. Minimally processed and packaged foods such as plain oatmeal, rice, and frozen single ingredient fruits and vegetables are better choices. Eat mostly fresh or frozen produce, meats, and dairy. Choose only those packaged foods with five or fewer ingredients on the label.
3. Eat Lots of Plants
The average American eats less than half of the recommended daily intake of five servings of fruits and vegetables. High vegetable intake is associated with a reduced risk for cancer and diabetes. When you eat a lot of plant foods, especially vegetables, you increase your intake of micronutrients and fiber. You also feel full, which reduces your cravings for unhealthy processed foods. One strategy for increasing vegetable intake is to have a large salad as your entrée for either lunch or dinner on a daily basis. Try adding vegetables to breakfast! And choose at least one new-to-you vegetable each season.
By adopting one or more of the eating strategies above, you should be well on your way to improving your health status in 2021. For personalized assistance with your diet, contact me for a free 20-minute nutrition phone consultation.
