VISN 2: Veterans' Wellness, Fall 2006

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VA Healthcare Network Upstate New York - VISN 2

Fall 2006

Keep Your Heart Healthy

Blueberry banana muffins

blueberries

vegetable oil spray

1 cup all-purpose flour

1/2 cup whole-wheat flour

1/2 cup wheat germ

1/3 cup firmly packed light brown sugar

1 Tbs. baking powder

1/2 tsp. salt

1/2 tsp. ground cinnamon

1/8 tsp. ground nutmeg

1 medium banana

1/2 cup fresh orange juice, 1 to 2 medium oranges

1/2 cup unsweetened applesauce

1 egg or equivalent egg substitute

1 Tbs. vegetable oil

1 cup fresh blueberries, stems removed

Preheat oven to 400° F. Lightly spray a 12-cup muffin tin with vegetable oil spray. In a large bowl, combine flours, wheat germ, brown sugar, baking powder, salt, cinnamon and nutmeg, stirring well.

In a small bowl, mash banana. Add remaining ingredients except blueberries. Whisk until well blended.

Make well in center of flour mixture. Pour banana mixture into well and stir until just moistened. Don’t overmix. Mixture should be lumpy. With rubber scraper, carefully fold blueberries into batter. Pour batter into muffin cups. Bake for 15 minutes or until toothpick inserted in center comes out clean.

Serves 12. Per serving: 127 calories, 3 g protein, 26 g carbohydrates, 0 g cholesterol, 2 g fat, 2 g fiber, 232 mg sodium

Reprinted with permission from The New American Heart Association Cookbook, Sixth edition © 2001 Clarkson Potter Publishers, a division of Random House, Inc. Available from booksellers everywhere.

For more information about heart health, log on to My Health eVet at www.myhealth.va.gov.

Knowing your risk is the first step to combating cardiovascular disease

When it comes to your health, you know that risk factors like a family history of heart disease and being overweight don’t work in your favor. You also probably know you should keep your blood pressure down and your cholesterol and blood glucose levels in healthy ranges.

Your weight, blood pressure and lab test results may seem like little more than numbers on your medical chart, but in fact these performance measures give your doctor important clues about your health. When these numbers are off, it can add up to trouble, and a combination of risk factors—a condition called metabolic syndrome—predict a far greater chance of suffering a heart attack, stroke or diabetes.

“The most important thing you can do for your health is to know these risk factors,” says Nazir Memon, M.D., medical consultant for VA Healthcare Network Upstate New York. “Armed with this knowledge, you can take measures to protect yourself and your heart.”

Your doctor will diagnose metabolic syndrome if you have three of the following:

a waist circumference of 40 inches or more for men; 35 inches or more for women
triglyceride levels of 150 mg/dL or more
HDL cholesterol levels of less than 40 mg/dL for men and 50 mg/dL for women
blood pressure of 135/85 mm/Hg or higher
a fasting glucose, or blood sugar, level of 100 mg/dL or higher

Connected signs
The components of metabolic syndrome are interrelated. Obesity and a lack of exercise often lead to insulin resistance. Insulin resistance contributes to poor lipid, or fat, levels in the blood, such as high triglycerides, high LDL (bad) cholesterol and low HDL (good) cholesterol. Abnormal lipid levels translate to plaque deposits in the arteries. Insulin resistance will also cause your body to churn out more insulin. High insulin levels can impair your kidneys’ ability to process salt, raising blood pressure.


If the buttons on your shirts are popping, you may have metabolic syndrome, warns Dr. Memon.

A diagnosis of metabolic syndrome is a warning sign to take seriously. You can head off future trouble if you take these steps now:

Lose weight. Losing as little as 5 percent to 10 percent of your body weight can reduce insulin levels and bring blood pressure down. Reduce the calories and fat you consume.

Eat healthier. Include more fiber-rich foods like whole grains, beans, fruits and vegetables to aid weight loss and lower insulin levels. Cut out table salt; flavor your food with herbs and other spices instead.

Exercise. Aim to get at least 30 minutes of moderately strenuous activity most days. If you’re new to exercise, start off slowly and work your way up to 30 minutes a day.

Kick the habit. Smoking increases insulin resistance and worsens the health consequences of metabolic syndrome.

Schedule regular checkups. You’ll need timely checks on your blood pressure, blood sugar and cholesterol levels to see whether your lifestyle changes are enough.

Consider drug therapy. In addition to diet and exercise, your doctor may prescribe medication to control high blood pressure, reduce cholesterol or improve insulin metabolism. Take your medication as directed, but remember drugs alone are often not enough to fix the problem. Lifestyle changes to improve your health are imperative.

Reviewed/Updated Date: January 16, 2007