Roman Litwinski, M.D., FACS Vascular Surgeon

We know that regular exercise can help keep your heart healthy and fight off cardiovascular disease. Even with a minimum of three activities a week! But are there some exercises that work better than others? The answer to that question is yes, there certainly are. Now of course not all exercises are ideal for everybody, so make sure you aren’t trying to participate in activities that may cause you physical harm in the long term or short term. However, it’s probably safe to sa...y that with the right plan, the majority of these exercises can help a large number of people looking to improve their heart health. You don’t have to try and break any records or become a body builder, as adding any exercise regiment to your day can help you. Here are the 13 activities recommended by the ACSM (American Council on Exercise): Pushups Squats Lunges Running Side Planks Planks Knee Tucks Glute Bridge Overhead dumbbell presses Dumbbell rows Pike roll-out Crow Stand Swimming As mentioned before, not everybody will be able to do all of the listed exercises, for find a couple that work and focus on them. 20-30 minutes of exercise a day can go a long way to keep your happy, healthy, and ready to take on the new year. If you would like to read more on how to perform each exercise you can find instructions here: https://www.medicalnewstoday.com/articles/best-exercises Be sure to talk with your primary physician before making any major changes to your daily routine, especially if you have any preexisting conditions.

We like to talk about food and diet a bit when it’s related to heart disease. Eating is a part of life, there’s no way around it. And while it can certainly be a very enjoyable experience, it is always worth paying attention to how it impacts our overall quality of life and health. And while we’re talking about food, a recent update to a long term study is suggesting that replacing some food items, specifically red meat, whole grains, dairy and eggs, with plant based foods ma...y impact your overall risk of developing heart disease. In fact, there is substantial evidence that a diet high in red meat significantly increased the risk of death and major chronic diseases, particular those related to the heart. The study was done with the help of 43,272 men and tracked their health every four years from 1986 to 2016. There were a number of variations done to the diets, but in all cases eliminating most or all of the red meat (even replacing with dairy), the risk of Coronary Heart Disease dropped. This was an observation study, so there are always other factors to consider, but much of the evidence seems clear. If you think you might benefit from a diet change, talk with your primary physician about possible plans and what to expect. If you would like to read more about the details in the study, you can find it here: https://www.sciencedaily.com/releas/2020//201202192758.htm

We’ve talked numerous times about how important it is to pay attention to how your diet affects your health. Generally we like to promote healthy eating and keeping things in moderation, unless you have a serious health issue that is directly related to certain types of foods. A new study is adding some unfortunate news on top of that idea, making it even more important to pay attention to your health in relation to what you eat. The research is suggesting that individuals wh...o have a diet high in foods that cause inflammation, including red meat, refined grains, and high-fat dairy products, are more likely to end up in the hospital or die in the event of heart failure when compared to individuals who eat low inflammation foods like whole grains, fruits, and vegetables. The research is considered in the early stages and will go through more in-depth study, but these initial results are enough to raise concerns over potential cases of heart attack and how they relate to diet. If you feel like you might be in the range of concern, talk to your primary physician for ways to improve your heart health and quality of living. You can read more about the study by visiting this link: https://www.heart.org//eating-foods-that-promote-inflammat

We talk about the risks of high blood pressure pretty often here (we are part of the Torrance Vascular Center after all), but there is another thing you should be aware of, even if the threat of it isn’t as high. That other item is low blood pressure, or hypotension, and while much less likely to cause a problem, it can cause dizziness and faintness. However, it can be indicative of other health issues that may not be immediately recognized. Some of the biggest issues can inc...lude internal bleeding, allergic reactions, and if serious enough not enough oxygen or nutrients reaching vital organs in the body. Some symptoms to look out for are: lightheadedness dizziness fainting Other issues that might indicate a more serious issue can include: chest pain cold, pale, dry, or clammy skin fever a headache and a stiff neck vision changes diarrhea and vomiting allergic reactions, such as swelling difficulty breathing fatigue and weakness thirst and dehydration changes in heart rhythm It’s important to note that these symptoms are not an automatic indicator to what the problem might be, as there are any number of things that might cause similar situations. Generally speaking, having lower blood pressure is much preferred to high blood pressure. The important thing is to get regular checkups from your primary physician to make sure there are no underlying issues being missed. If you would like to read more on this, and what may be possible causes of low blood pressure, continue here: https://www.medicalnewstoday.com/articles/159609#causes

Are you younger than 45? If you or someone you know was having a stroke, would you know the signs? If you don’t, then you are in a group of around 30% of adults who are in the same boat. The situation becomes even more serious when you realize that for the same age group, ages 18-45, strokes are on the rise, despite a decline in the general population overall. A recent study has noted that every year, 10-15% of the almost 795,000 people in the United States who suffer from a ...stroke are in that age group. In fact, stroke in younger adults has risen almost 40% over the past couple of decades. While the reason for the increase isn’t readily known, as it can include a number of factors, the main point remains that if you know what to look for, you can reduce long-term disability if it happens. The five most common symptoms are: Numbness of face, arm, and/or leg Confusion and/or trouble speaking coherently Difficulty walking and keeping balance Problems with vision in one or both eyes Severe headache Strokes have the potential to lead to death if they are not treated quickly, and many times can have lasting effects if not recognized. It’s important to always be aware of yourself, and those around you. Familiarize yourself with the common symptoms and you may save someone’s life one day, including your own. If you would like to read more on the statistics of stroke and other factors, you can follow this link: https://www.heart.org//as-stroke-rates-rise-among-younger-

It’s no surprise that we are in weird and difficult times right now in the world. There are new health risks that have changed our fundamental way of living, and even if you never come into contact with COVID-19, or a person who has had it, the new normal is certainly taking some getting used to. Every year, there is a significant rise in flu cases, which is not unexpected. However, this year we also have COVID-19 to contend with, and to makes matter worse, it appears that BO...TH the Flue and COVID-19 can raise stroke risk in some groups. Strokes are usually the result of a number of possible things, including high blood pressure, diabetes, smoking, and other health factors. While these things on their own may lead an individual towards a possible stroke, suddenly contracting the flu or COVID-19 (basically an infection) can become a catalyst to push them over the edge where normally they may have had a bit more time before it happens. Of course, it’s important to know that the relative numbers are very low, with only 0.2% of flu patients and 1.6% of COVID-19 patients having an actual stroke in the study group. However, it may be a worthwhile wake up call to people who know they are in certain danger groups, or anyone who has a family history of cardiovascular health problems or stroke. It is important to talk with your doctor if you think you may be at risk, so that you can take the proper steps needed to keep yourself as healthy as possible. If you would like to read more on this study, you can follow this link: https://www.heart.org//flu-and-covid-19-are-bad-enough-but

Do you love coffee? Is it one of the first things you consume in the morning upon waking up, or when you’re rushing out the door to work? If so, you’re in the company of at least 150 million other daily drinkers, which is over 50% of Americans. If you do enjoy coffee, you’ve probably heard the age old warning of how bad it is for you, how it can cause high blood pressure, cause caffeine highs, or sudden energy crashes after the perk has worn off. Well, there’s good news and b...ad news when it comes to coffee and exactly how healthy or harmful it might be to you. And that news is that it is still largely disputed. What we DO know is that in 2017, a study found that increased coffee consumption was associated with a very small decrease in hypertension, largely suggested due to the beneficial compounds naturally found in coffee. In comparison, a 2016 study found that coffee consumption increased blood pressure, but only in minor levels. The answer largely lies in genetics, and how your body handles the caffeine (and other additives usually found in fancier drinks). Some people end up with insomnia, anxiety, visitors tremors, and even heartburn. If that’s the case, it may be better to avoid it all together, instead of pushing the issue. It’s worth noting that in many cases, it’s more important to focus on what other things may be in your coffee that could have an adverse effect on your health. Dairy, sugar, syrups, and artificial sweeteners are all things that should be consumed in moderation, but in most cases it’s simply a matter of paying attention to how you feel after you drink it, and if there’s a reason for concern talk with your primary physician. If you would like to read more on the possible pros and cons of drinking coffee, you can visit this article: https://www.medicalnewstoday.com//does-coffee-raise-blood-

Do you have diabetes? Or do you know someone in your family or circle of friends that does? If so, it could be worth paying attention to how much alcohol is being consumed, and understanding the potential risks that come with it. In a study centered on people with diabetes, it was discovered that having eight or more alcoholic drinks a week (that’s only one per day) could increase the odds of high blood pressure by at least 62%. The data was collected from a questionnaire giv...en to more than 10,000 adults with Type 2 diabetes, who were part of a larger study. While heavy drinking has long been associated with high blood pressure, researchers were unsure how moderate drinking affected it, but that gap is closer to being closed thanks to the recent study. As with anything in life, moderation is the key. A couple of drinks a week may not have any noticeable impact, but if you are currently suffering from diabetes, or have a history of it in your family, it may be worth talking to your physician and possibly swapping out that extra drink for water instead. If you would like to read more about this study, you can find details here: https://www.heart.org//more-than-1-drink-a-day-could-raise

In recent months, one of the biggest challenges with being stuck indoors is the loss of regular routine and activity - particularly for kids. While classes and some aspects of school can continue on with some level of normalcy, there is a definite loss when it comes to physical education, and even just the ability to go outside for recess and lunch, since not all students live in areas that are as safe as parents would like. It’s recommended that kids and teens between the ag...es of 6 - 17 get at least an hour of moderate activity a day, with intense activities mixed in at least 3 times a week. Physical activity has long been attributed to better health, better learning, and overall better mental health, so it helps to get moving. It’s also suggested that instead of telling your child to go do something you should try and incorporate regular intervals of activity into their day, to help stay on a schedule, and better stimulate their (and your) brain between classes or assignments. For more information on the benefits of physical exercise for kids and teens, read more here: https://www.heart.org//how-to-keep-kids-active-while-learn

Do you, or someone you know, suffer from depression? It’s a fairly common affliction among a diverse range of people, yet it often goes fairly undiagnosed, which can lead to a wide range of health issues that might otherwise be avoided. One of those things has to deal directly with your heart and the blood flow in your body. Studies are showing that people with a vascular condition that affects arteries in the legs might not recover as effectively if they also suffer from dep...ression. The study included people from the U.S., the Netherlands, and Australia, who were being treated for peripheral artery disease. In the study they discovered that women were also more likely to be depressed than men, and overall mental health played a big part in PAD recovery. If you feel like you may be suffering from depression, talk with your primary physician. It may be impacting your health in a big way. For more information on this study, you can read this article: https://www.heart.org//depression-may-complicate-recovery-

If you’re like the rest of us, you’ve probably had to make some adjustments during this time of dealing with the pandemic. Like a lot of us, it probably hit you particularly hard in your meal planning. It might become very easy to rely on frozen dinners, fast food pickup, or all-day grazing due to being stuck in a spot of being at home or being at work when you wouldn’t normally be. Luckily, there are some things you can do to keep yourself healthy, and keep your grocery bu...ying task as easy as possible. One key thing to remember is that you don’t have to buy food like it’s going out of style. If you have a freezer or a refrigerator that is always packed, it can become very easy to snack all the time, which can lead to bad habits and of course compromised health. To read all of the tips and suggestions, check out this article: https://www.heart.org//28/7-tips-for-eating-healthy-at-home

It’s no surprise that during these stressful times a lot of don’t feel like we’re operating at full capacity. Sure, we’re doing our part by maintaining healthy social distance from everyone, but unfortunately being smart can lead to a different set of problems that may not be immediately recognized. When you are unable to socialize with family and friends it actually can affect your mental and physical health. ... Humans are wired to be around other humans. Just as eating and drinking is vital to survival, socializing is a key component to living a happy and healthy life. Usually this isn’t a problem, but with recent events it can be easy for members of society to feel alone, and cut off from the world around them, particularly if they already had limited access. Luckily, technology can help with that. Phone calls, video chats, or even just texting can help keep those feelings of being alone at bay, even if it is just temporary. If you are feeling alone, it might be a good time to call up that relative you’ve been putting off for a while, or even just starting a game on your phone with a stranger so you can interact with someone. It’s okay to feel isolated, after all, we’re doing what we can to help those around us. But try to also remember that it’s okay to reach out to loved ones when you feel like you just need a little interaction, it’s part of being human. If you would like to read more on this, check out this article: https://www.heart.org//why-stay-in-touch-while-keeping-dis

Do you want to talk about something uncomfortable? You’re probably eating too much sugar. In fact, we all are according to research. It’s estimated that on average, Americans consume 17 teaspoons of sugar every day, which is almost double the suggested amount. We’re taught that too much sugar can be bad for you, but why is that, exactly? Well, sugar can actually have negative impacts on your energy, your mood, and cause bloating if you have digestive issues.... And we can’t talking about just cutting back soda or candy (though that will help). Sugar is a common ingredient in most pre-packaged foods. It’s in everything from canned foods, canned sauces, to chips and of course cookies. It really makes it hard to cut back without some effort, but your body will thank you for it. If you feel like you may be suffering long term health effects from too much sugar, talk with your physician to try and make a plan and discuss the best ways to get back on track. To read more about the health impacts of sugar, check out this article: https://www.medicalnewstoday.com/art/eating-too-much-sugar

Many times when a person has a heart attack, a stroke, or an aneurysm, it’s due to a blood clot. Blood clots are semisolid clumps of blood that form in veins and arteries, and if large enough can constrict blood flow. If this happens there are usually signs and symptoms to indicate that a problem is occurring. There are a number of reasons why a blood clot may form, some of which include oral contraceptives, obesity, family history, age, diabetes, and more.... If you think you may be experiencing symptoms, it’s very important to seek medical help as soon as possible. Depending on where the clot is and if it is moving, you may experience slight pain or very extreme pain that could turn deadly. Don’t ignore your body if you think there is a problem. While some clots are avoidable with preventative measures, not all of them are. If you have a history of blood clots in your family, make sure you discuss it with your regular healthcare provider so you can have as much information as possible. To read more about possible symptoms and treatments, check out this article: https://www.medicalnewstoday.com//how-to-know-if-you-have-

Did you know that it’s possible to have a stroke in your spine? Yes, you read that correctly. While incredibly rare, accounting for just over 1% of all strokes, they are incredibly dangerous. Similar to brain strokes, spinal strokes are caused by lack of blood flow, or a hemorrhage, which results in nutrients and oxygen not being received by the spine, leading to tissue and organ damage.... The symptoms are usually radiating pain in the neck or back, and possible weakness in the legs or loss of ability to move other parts of the body. The damage isn’t always long lasting and permanent but, like a brain stroke, the odds are that there will be some level of treatment and therapy that is needed to make a recovery if it is possible. It’s important to remember to always talk with your physician and get regular health screenings. If you or your family has a history of high blood pressure, heart attack, or other cardiovascular issues, be sure that your doctor knows and that you’ve discussed what kind of preventative care can be done, and what signs should be watched for. If you’d like to read more, check out this link: https://www.heart.org//strokes-in-the-spine-are-rare-but-d

As you get older, there are things you generally start to accept. The aches and pains of age start to set in, and you accept that you can’t bounce back from things like you used to. Your doctor probably mentions something about increased blood pressure, but you just shrug it off and figure it’s part of the process. The problem with that though, is that it isn’t really true. As it turns out, high blood pressure can start in childhood, and it can follow you throughout your life..., without you ever even knowing about it. Usually it accompanies obesity, kidney disease, and other factors, but hypertension in childhood can spell trouble later in life with increased risk for heart disease and stroke. It often goes unrecognized simply because it isn’t really screened for. Children tend to be less understanding when it comes to blood pressure tests with the cuff, and many times doctors simply don’t think to check for it. One of the best things you can do for your child is to have them tested for high blood pressure, starting from the age of 3, and including it in their yearly physical checkup. Snacks should be more focused on fruits and veggies, and even at a young age exercise should be encouraged. We want to give children the best we can as they grow up, and making sure they are healthy and having them learn what things to pay attention to will help them tremendously in the long run. For more information on child hypertension, check out this article: https://www.heart.org//high-blood-pressure-can-start-in-ch

There are a lot of changes that happen to a woman when she becomes pregnant. The extra hormones fundamentally change the way her body may react to certain things, as it prioritizes itself on the growing baby. New research, which has been published in the Journal of the American Heart Association, sheds some new light on pregnancy and possible complications that can affect prenatal and postnatal heart health. We’ve known from past studies that premature birth and low birth wei...ght can have an effect on how an infant’s heart forms. This new study takes it step further, and looks at how things affecting the mother also affect the infant. In the research data, it was discovered that babies born to mothers with high blood pressure had differences in right ventricle size, and thickness of their heart walls. This is a relatively new study, so there are many variables to take into consideration, and many factors of observation were limited due to the nature of the study. It is worth noting though that everything we do affects our health, and we know for a fact that it can affect the health of those in our care until they are born. For more on this study you can check out this article: https://www.heart.org//pregnant-womans-high-blood-pressure

When you think about heart disease, one of your first thoughts is probably related to arteries and how they can get clogged. You might even say to yourself that you should be okay because there was no indication that you had blockages at your last checkup. Unfortunately, it seems that clogged arteries may be only one part in identifying potential cardiovascular health issues, according to the Journal of the American Heart Association.... The problem occurs when there is restricted blood flow to the heart, but the main arteries do not have blockages to attribute to it. The culprit in this case may be a disorder known as Ischemia but No Obstructive Coronary Artery disease, and it is more common in adult women. It comes down to an issue in the lining of the blood vessels, and can cause the vessels to not function correctly, resulting in spasms, failure to dilate, or over-constrict in some cases. With advancements in imaging functional coronary testing doctors are better able to see these kinds of problems, and hopefully prevent more cases of heart attack in an otherwise seemingly fine individual who doesn’t exhibit traditional signs of blockage. If you would like to know more about this and how it might affect you, click here: https://www.heart.org//clogged-arteries-are-not-the-only-s

Are you a fan of walking? If not, you might want to reconsider your stance on that if possible. In one of the longest running studies that is focused on what affects heart disease, researchers found that within their study group of 638 participants, those who walked more than others had better levels of systolic blood pressure and diastolic blood pressure. In fact, it seems that the levels improved for every 1,000 steps taken, so walking 10,000 steps in a day dropped blood ...pressure levels nearly 2.25 points when compared to someone who only walked 5,000. While it may not seem like a huge amount, these changes in levels could mean the different blood pressure that is considered normal and elevated. The researchers were confident that this study helped solidify the relationship between daily exercise, even if just moderate, and overall heart health. If you would like to know more about this, you can find details on the study here: https://www.sciencedaily.com/releas/2020//200319090238.htm

We live in busy times, and when things get tough, we don’t always have the energy, or even the desire, to make food at home. It takes more work, more preparation, and sometimes all you want to do is kick back and relax. Unfortunately, our busy lifestyles have created the perfect opening for an unhealthy habit, which takes the form of ultra-processed foods, and it could be making you feel worse. Ultra-processed foods, which take the form of fast food, microwave dinners, and a...nything that is basically formed instead of grown, can have negative effects on your cardiovascular health. Most often, eating ultra-processed foods replaces eating healthy, natural foods that are full of nutrients and protein, which are things your heart needs. When it comes to your health, it’s worth making the extra effort. It doesn’t have to extravagant, even starting with a home made salad during dinner can help. Just keep at it and over time you can replace the bad habit with a healthy one. For more information on how healthy eating can help your heart, check out this article: https://www.sciencedaily.com/releas/2019//191111084920.htm