F Health
More Fiber, Exercise
For A Healthy Heart
JACK WILLIAMS
Special to The Jewish News
ny recipe for lowering cho-
lesterol in the name of a
healthy heart invariably
starts with a familiar ingre-
dient: a low-fat, high-fiber diet.
Mix in three, 45-minute portions of
exercise a week and you may be dou-
bling your protection against cardio-
vascular disease.
A study conducted at the Stanford
Center for Research in Disease exam-
ined nearly 200 men and 280 post-
menopausal women with unhealthy
cholesterol profiles.
Their LDL levels were dangerously
high and their protective HDL levels
— which can be enhanced by exercise
— were less than ideal.
Those who fared best in the study
combined a diet of less than 30 per-
cent fat (no more than 6 percent of it
saturated) with 45 minutes of walking
or jogging three times a week.
The exercisers reduced their poten-
tially damaging LDL cholesterol by
twice as much as those who merely
changed their diets, reported the
British journal Lancet.
The protective HDLs also
increased, although not as dramatically
as the LDLs plummeted, said the
investigators.
Hormone therapy also has been
shown to boost HDL levels in post-
menopausal women, along with losing
weight, quitting smoking and moder-
ate alcohol consumption.
The degree to which exercise ele-
vates HDLs was underlined in the
ongoing Runners' Health Study, in
which University of California
Berkeley researchers monitored several
thousand recreational runners from
ages 18 to 50.
Among both men and women, the
more miles they ran, the higher their
levels of HDL cholesterol.
This finding was especially interest-
ing to the researchers because there has
been some doubt that the HDL levels
of women are affected as much as the
HDL levels of men by exercise.
Dr. Paul Williams of Lawrence
Berkeley Laboratory reported that
women who ran as much as 40 miles
per week averaged 10 milligrams more
HDL (per deciliter of blood) than those
running less than 10 miles weekly.
Williams estimated that a 10-mil-
ligram increase in HDL might lower
the risk of heart disease by 29 percent
A
Jack Williams wrties for Copley News
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