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President, Institute for Fitness and Health
Featured on the Today Show, Good Morning America, etc.
Hosted three successful PBS Television specials on personal health
Professional speaker to leading organizations such as the Boeing Company and the Federal Reserve Bank
Served as the only non-medical member of the National Institute of Health Cardiac Rehabilitation Expert Panel
CBN.com
– NOT YOUR ORDINARY JOE
In 1977 Joe Piscatella was a successful businessman. He and his wife had just moved into a new home with their 6-year old daughter and 4-year old son. Everything was going so well . . . until it suddenly fell apart. Experiencing discomfort in his chest while playing tennis, Joe went for a routine physical exam. Two days later he had emergency open-heart bypass surgery for a 95 percent blockage of the coronary arteries. He was 32 years old. The prognosis did not look good. In fact, one doctor predicted that Joe would not live to see his children graduate from high school. But Joe refused to accept this, he did extensive research and interviewed medical experts. He created a plan for a healthy, balanced life-style that he could implement. As a result, tests now reveal a reversal of heart disease. But more importantly, now age 61, he has lived to see his son and daughter graduate from college, has had the privilege to walk his daughter down the aisle, made a toast at his son's wedding, and has held his first grandchild.
HEART DISEASE 101
Currently, an estimated 100 million Americans, or about half the adult population, are afflicted with cardiovascular disease, which includes coronary heart disease, high blood pressure and rheumatic heart disease. Cardiovascular disease has the deadly distinction of being the number one killer, taking the lives of over a million Americans each year. The type of cardiovascular disease that Joe had and the kind that is responsible for most heart attacks is called coronary heart disease. Every year, coronary heart disease contributes to more than 1.5 million heart attacks and as many as 800,000 deaths. The disease begins when plaque forms on the interior walls of the coronary arteries, compressing the channel and severely obstructing blood flow to the heart. If plaque narrows the coronary arteries, pretty soon blood flow to the heart is compromised. Insufficient flow can produce chest pain. Stopping blood flow can result in a heart attack. The good news is that coronary heart disease can be prevented and in most cases you can take action to reverse the disease and cause plaque to shrink.
FOCUS ON DIET
Some of the most important cardiac risk factors are influenced by what and how much you eat. These factors include the following:
1) Total Cholesterol - You're considered "normal" if your total cholesterol is somewhere around 200, but the optimal for cardiac health is around 150 or below, particularly for heart patients. Some dietary actions that can help you control cholesterol effectively include cutting down on foods rich in saturated fat (such as red meat and whole milk dairy products) and trans fat (products made with hydrogenated oils) and replaceing them with fats such as olive oil, seafood, and walnuts that promote good health.
2) LDL and HDL Cholesterol - LDL "bad" cholesterol below 100 is optimal in stopping heart disease. Average HDL "good" cholesterol is 45 for men and 55 for women.
3) Triglycerides are the calories consumed during a meal and not used immediately by tissues so they get transported to fat cells.
4) Weight can be a risk factor for coronary heart disease when you are carrying too much weight. Those extra pounds can elevate your cholesterol levels and high blood pressure. Maintaining an ideal body weight can reduce the risk of coronary disease by 35 percent to 55 percent.
5) Blood Pressure is measured when the heart beats (systolic pressure) and then rests (diastolic pressure). "Normal" systolic pressure is below 120; "normal" diastolic pressure is below 80. Suggested dietary actions include eating less salt and sodium, emphasizing potassium-rich foods, and eating foods rich in antioxidants.
6) You can reduce the risk for diabetes by eating a balanced diet that provides adequate protein, complex carbohydrates and fiber as well as exercising more.
7) Coronary Inflammation that is above average can put you at an increased risk for a heart attack. You can reduce the inflammation effect by eating foods rich in folic acid (such as whole grains and oranges) and choosing oils rich in omega-3 fatty acids (such as seafood and walnuts).
8) Blood Clotting is the trigger behind heart attacks not cholesterol. The clotting is what seals off the artery and chokes off the blood supply.
9) Metabolic Syndrome is a cluster of symptoms: abdominal obesity, high triglyceride levels, low HDL cholesterol levels, high blood sugar levels and high blood pressure. People with metabolic syndrome are twice as likely to have a heart attack and three times as likely to develop diabetes.
Once you know your risk levels, you can neutralize many factors that can penalize cardiovascular health by taking the right steps to change your diet. Lifestyle plays a big role in reducing or elevating your risk of heart disease. Studies show that about 85 percent of Americans with heart disease have it because of the choices they make every day.
FIRST STEPS TO A HEALTHY HEART
"Forget about a diet and decide how you want to live to have a healthier life," says Joe. Researchers estimate that is takes from six weeks all the way to six months to establish a lifestyle habit. Joe says to think in terms of manageable building blocks. For example, instead of saying you're going to "eat more vegetables" set a concrete goal such as eating two cups of veggies at dinner each night. After a period of time, such building blocks can add up to substantial change.
"As most cooks know, balancing health and taste is not always easy," says Joe. Joe found the Mediterranean-style approach most appealing to his tastebuds. Plus studies indicate that this lifestyle also helps prevent, manage and even reverse heart disease. The Mediterranean approach places the emphasis on food from plant sources, such as whole grains, fruit, vegetables, nuts and olive oil. It also includes moderate amounts of poultry and fish while restricting meat, processed foods and refined grains.
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