Leading Medicine - Summer 2014 - Sugar Land - (Page 6)

THE FAB 4: Simple Steps to Improve Your Heart Mediterranean Vegetable and Olive Salad These easy strategies will help you reduce your risk for diabetes, heart disease and stroke A third of Americans are affected by metabolic syndrome, which involves high blood pressure, high blood sugar levels and extra weight. And that increases the risk for Dr. Kesavan diabetes, heart disease Shan and stroke. "High blood pressure, high blood sugar levels and extra weight around the middle are three health conditions that can double your risk of heart disease and up your risk of Dr. Deepshikha diabetes by five times," Sharda said Dr. Kesavan Shan, a cardiologist with Methodist Diagnostic Cardiology of Houston. Researchers at the University of Connecticut have found that all three can be improved with these changes to diet. REDUCE CALORIES. In the study, cutting calories improved blood pressure, insulin function, body composition and metabolism. 1 2 FOCUS ON MACRONUTRIENT COMPOSITION. Pay attention to your intake of carbs, fat and fatty acids. In the study, eating 10 percent to 35 percent of calories from carbohydrate sources improved metabolic syndrome. Eating 6 more protein helped regulate insulin function and cholesterol levels. Healthy fats (like those from nuts and fish, as well as healthy oils like olive oil) were also beneficial. GET MORE NUTRIENTS. Eat plenty of fruits and vegetables, which are loaded with antioxidants and fiber, and low-fat dairy and probiotics (bacteria that aid with digestion). 3 4 MAKE HEALTHY DIETARY AND LIFESTYLE CHOICES. The Mediterranean diet was found to significantly reduce the risk of metabolic syndrome. That means lots of fruits, vegetables, whole grains and low-fat dairy products daily, as well as plenty of fish, poultry, tree nuts and legumes each week. "Eating more calories early in the day, getting a minimum of 30 minutes of moderate activity at least five times a week, not smoking and maintaining a normal weight are also important parts of the preventive package," said Dr. Deepshikha Sharda, a family medicine physician with Houston Methodist Primary Care Group. SALAD INGREDIENTS 1 (15-oz) can no-salt-added garbanzo beans 2 Tbsp sliced green pimento-stuffed olives drained and rinsed 3 c mixed salad greens 1 large tomato, chopped 2 Tbsp small basil leaves ¼ c pitted Kalamata or Niçoise olives DRESSING INGREDIENTS 1 Tbsp extra-virgin olive oil ¼ tsp salt 1 Tbsp white wine vinegar ¼ tsp pepper 1 tsp Dijon-style mustard ¼ c shredded Parmesan cheese ¼ tsp dried crushed oregano DIRECTIONS 1. Combine salad ingredients in large salad bowl. Toss gently but well. 2. Stir together first six dressing ingredients. Pour over salad just before serving and toss gently. Sprinkle cheese on top. Makes 4 (1½-c) servings. Nutritional information per serving: 120 calories, 7.5 g total fat, 8 g protein, 18.5 g carbohydrates, 4 mg cholesterol, 332 mg sodium and 5.5 g dietary fiber. Take Charge of Your Health Find out if you're at risk for developing metabolic syndrome. To schedule an appointment with Dr. Shan, call 281.275.0330. To schedule an appointment with Dr. Sharda, call 281.208.3322 or schedule online at houstonmethodist.org/primarycare. LEADING MEDICINE IN FORT BEND AND SURROUNDING COUNTIES  http://www.houstonmethodist.org/primarycare

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