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♦ FRIDAY, AUGUST 25, 2006 6A What are the three Fs for a fit heart? Special to the Journal Fish, fiber and fruit are loaded with nutrients that make them tops in their field for heart protection. Making them a regular part of daily meals is painless and the easiest way to lower one’s risk for coronary heart dis ease. Fish that contains omega -3 fatty acids can boost heart health. It helps stop blood clots from forming, cuts the risk of irregular heartbeats, slows the growth of artery clogging plaque and lowers blood pressure. The American Heart Association suggests eating fish at least twice a week. Try mackerel, lake trout, herring, sardines, albacore tuna and salmon. Fiber helps lower blood cholesterol, which may reduce a person’s risk of *heart disease. When read ing food labels, look for the terms “soluble” fiber and “insoluble” fiber. Soluble fiber helps lower cholesterol, while insoluble fiber while good for digestion does not seem to lower cholesterol. Several health groups sug gest eating five to 10 grams of soluble fiber daily. Americans get little more than half this amount. Increase fiber intake by eating oatmeal, bran-flake cereals, beans, whole-wheat bread, fruits and vegetables. Eating five or more serv ings per day of colorful fruits and vegetables provides a wide range of the vitamins, minerals, fiber and phyto chemicals the body needs to reduce the risk of heart disease, stroke and cancer. Fruits and vegetables also seem to reduce the buildup of fatty plaques that cause heart attacks. Fruits and vegetables don’t even need to be fresh; frozen and dried varieties provide the same benefits. Folate is a form of water soluble vitamin B that occurs naturally in foods such as leafy greens, dry beans and peas. See HEART, page 6B Prostate cancer: Early detection saves lives Special to the Journal Prostate cancer is the sec ond most common cancer in men after skin cancer and accounts for 30 percent of all male cancers. Most cases of prostate cancer occur in men older than 50, and more than 75 percent of these cases are in men over age 65. African-American men are more likely to develop pros tate cancer and are twice as likely to die from the dis ease. Having two or more first-degree relatives such as a father or brother diag nosed with prostate cancer also increases a man’s risk of developing the disease. “Even though pros tate cancer is one of the most diagnosed cancers in America, on average men have only a three percent risk of actually dying from the disease,” explains Dr. Daniel A. Deighton, a urol ogist and member of the medical staffs of Houston Medical Center and Perry Hospital. “Tumors are often slow-growing and highly treatable. However, patients sometimes experience no symptoms until the cancer has spread. That’s why early detection by a physician is important.” No bigger than a walnut and weighing only an ounce, the prostate gland is located under a man’s bladder and plays an important role in a man’s urinary and repro ductive health. Because the urethra passes through the prostate gland, problems such as benign enlargement of the prostate and prostate cancer cause urinary symp toms including decreased strength of the urine stream, difficulty starting to urinate and painful urination. The good news is that prostate cancer can usually be found in the early stages Special to the Journal Cholesterol —some is vital, but too much can be deadly. According to the American Heart Association, approximately 107 million Americans have borderline high or higher cholesterol levels. The good news about blood cholesterol is that it can be controlled, usually with favorable results. In fact, each 10 percent reduc tion in high-cholesterol lev els lowers a person’s risk of heart attack by approxi- mately 20 percent. Cholesterol is a soft, fat-like substance produced in PI //( J fißr •• I «|j| the liver. How much cho lesterol the liver pro duces depends on a person’s genes and their diet. There are two types of cho lesterol: jjfl low den- Hr;; sitv lipo- I|| protein (LDL) the “bad” cholesterol that can build up in artery walls, causing inflamma tion and clot formation; and high density lipoprotein (HDL) the “good” cho lesterol that helps remove LDL and carry it to the liver where it is processed and eliminated. When LDL rises too high, it collects and sticks inside artery walls contribut ing to clot formation and increasing the risk of heart attack and stroke. It can also cause blood vessels to stiffen and harden, which, in turn increases the risk of high blood pressure. Triglycerides are another blood fat also linked to heart disease and stroke. Ideally, RnnoMa rfflnr<M mssiaie cancel syiiipusno Being knowledgeable about the symptoms of prostate cancer and the benefits of early detec tion is also important to maintaining good prostate health. Lee Brown, RNC, FNB and Affiliate President of the Central Georgia Komen Foundation, will discuss the prevention and early detection of prostate and testicular cancer at Houston Healthcare’s annual Prostate Cancer Luncheon on Sept. 21 at the Houston Health Pavilion EduCare Center. Lunch will be served beginning at 11:30 a.m., followed by the guest speaker at noon. Pre-registration is required by calling 923- 9771. by having a prostate can cer screening. The American Cancer Society recommends that men begin prostate cancer screening at age 50 with an annual digital rectal exam of the prostate and a Prostate-Specific Antigen blood test. Men at high risk, such as African-American men or those with a family history of the disease, should begin screening at age 45. Used together, these two tests can detect most prostate can cers at a curable stage. In a digital rectal exam, the physician feels the prostate through the wall of the rec tum to check for abnormali ties. The PSA blood test can detect prostate cancer at a very early stage by measur ing the amount of a protein See PROSTA TE, page 6B Ten Ways to Take Charge of Cholesterol a person should have a high level of HDL and low levels of triglycerides and LDL. “While cholesterol is a leading factor in heart dis ease, it is only one of many risk factors that may even tually lead to a heart attack or stroke,” explains Dr. Madalyn N. Davidoff, cardi ologist and member of the medical staffs of Houston Medical Center and Perry Hospital. “It must be looked at in conjunction with a per son’s weight, body shape, blood pressure and fitness level to get a true picture of heart q health.” X Below are 10 ways to start getting ! choles ter o 1 levels under control: ■ 1. Get screened! Schedule a choles . terol test I today, [j Total v choles terol should measure less than 180 milligrams; anything higher than 240 milligrams is considered dangerous. For LDL cho lesterol, an optimal count would be less than 100 milligrams and anything higher than 190 milligrams would be in the extreme danger zone. An optimal triglyceride count should be lower than 150 milligrams while anything higher than 200 milligrams is unhealthy and places an individual at greater risk for heart attack and stroke. A good HDL cholesterol count should be 60 milligrams or higher. ■2. Shed excess pounds. When a person is over weight, the body is storing It is an honor felt far beyond the hospital doors, an honor centered in our community and lives of the people we serve. Houston Healthcare is extremely proud to receive the Georgia Hospital Association's Community Leadership Award. Because this prestigious award recognizes healthcare that goes out beyond our walls exemplary health education, wellness, and disease prevention—Houston Healthcare is , confirmed in our mission: improving the health of our community. From a prenatal outreach program for healthy births, to Senior Care for lifelong fitness, to a nationally recognized diabetes management program, Houston Healthcare is working hard for your wellness. We thank all of our staff, physicians, volunteers and community partners for their compassion and commitment. ■■ mmm IT Houston Healthcare HEALTH more body fat and choles terol than it should. Excess weight often translates into higher-than-normal levels of both cholesterol and tri glycerides, which are good indicators of the amount A of fat in the blood, According to Dr. Davidoff, the good news is that losing weight can make > a tremendous dis- II ference. “Even a ji small amount of || weight loss will i drop your blood \ pressure and cho- • lesterol levels,” she says. \ ■3. Get mov- \ ing. Regular exercise \ seems to improve the > ratio of good to bad cho lesterol. Aim for 30 min utes or more of moderate aerobic activity three to five times per week. “There are a number of heart-healthy benefits to exercise,” com ments Dr. Davidoff. “You will lose weight or maintain a lower weight. Usually you will lower your blood pres sure and cholesterol levels as well.” ■4. Stop smoking. Smoking lowers HDL cho lesterol and raises LDL cholesterol. HDL choles terol is important because it sweeps away the LDL, or bad cholesterol, which sticks to vessel walls. ■5. Read labels and know what to look for. Food labeled “cholesterol free” still may raise cholesterol levels. Potato chips, for example, have no dietary cholesterol, but they are high in trans fats. “To improve overall cholesterol, you should avoid foods high in trans and saturated fats, and limit your intake of dietary cholesterol, which is found in all animal based products,” explains Sandra Brenner, RD, PhD, CDE, dietitian for Houston Healthcare. Instead, try to COMMUNITY • 1 PR6SEHTEOSV #'■ jiiiii»iiiiiiiiii)iiiiii'i[iiiMn]iiißiMiCT GHj Georgia Hospital AnocMtmt- „ * V IMPROVING THE HEALTH OF OUR COMMUNITY emphasize healthful fats, such as seeds and nuts, olive Nv imm! * a , • L oil, avocados, and salmon, all of which may help raise HDL levels, Come Take A Look You Might Be Surprised! ML ’Jin' %Jejßti>hj 'btcie 926 Carrol! St. • Perry, CiA 31069 • 478-224-8888 T-F l()am-5pni SAI 10am 2pm HOUSTON DAILY JOURNAL she says. ■6. Fill up on fiber. According to Brenner, eat ing fiber-rich foods like ts. dried peas and beans, legumes, apples, oat products, |L lentils and cit- Kv rus fruits is a low-calorie way to sat isfy hun ger pangs, i “These 1 foods are j also good > sources of soluble j fiber, which ’ / helps elimi / nate choles / terol from the bloodstream,” she adds. ■7. Control portion sizes. Practice portion control and it may be possible to enjoy all kinds of foods. Brenner says to See TIPS, page 6B »mmUS<»SA