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CYCLING PERFORMANCE TIPS

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Dietitian for Cardiovascular Health Franklin MA

Local resource for dietitian for cardiovascular health in Franklin. Includes detailed information on diet tips that help with cardiovascular health, such as intake of fresh fruit and vegetables, whole grains, olive oil, omega 3 fatty acids, nuts, beans and more. Read on for more advice and content on the Mediterranean diet and cardiovascular health.

Catherine Fredrico, LDN, MS, RD
2 Ice House Rd.
Medfield, MA
 
Erin M Keenan, LDN, MS, RD
(617) 686-0741
81 Chilson Ave
Mansfield, MA
 
Charlene A Geary, LDN, MS, RD
(781) 769-3216
Perfect Fit Nutrition8 Worcester Dr
Norwood, MA
 
Joan Czarnowski Hill, RD
(508) 397-0529
Joan V.C. Hil26 Ranger Rd
Natick, MA
 
Barbara L Zebrowski, LDN, MS, RD
(508) 620-4507
945 Concord St.
Framingham, MA
 
Brenda J Baillargeon, RD
(508) 883-7322
PO Box 283
Millville, MA
 
Heidi McIndoo, MS, RD
214 Grant Street
Framingham, MA
 
Jane F Polley, LDN, MS, RD
(508) 653-4633
Longfellow Sports Club203 Oak St
Natick, MA
 
Camille E Megna Hendsbee, RD
(508) 315-3042
10 W Central St
Natick, MA
 
Janet G Stock, LD, RD
(508) 265-8531
Southborough, MA
 

BASICS OF A HEALTHY DIET

 



I recently attended an interesting conference on the effects of diet on cardiovascular risk facotrs. I was impressed with both the benefits of diet on vascular disease risk factors as well as the data that demonstrated diet to be even more effective than many "high powered" prescription medications in reversing the metabolic changes of abnormal glucose and lipid metabolism. I thought it would be fun to summarize a few of the ideas and then to speculate on what lifestyle changes one might easily make to keep themselves healthy. But before we go further, I want to stress again that this is about a baseline healthy lifestyle - and all evidence continues to point towards carbohydrates alone as the underpinning for the energy needs of the cyclist on their bike.

Abnormal lipids, probably as a result of abnormal glucose metabolism (insulin resistance or pre diabetes) are a significant factor in the development of cardiovascular disease. There are proven dietary and life style strategies that are proven to help pts with severe vascular disease (prior MI, stroke, etc.), so it would seem safe to speculate that the same strategies would be beneficial for everyone (but especially if they had undiagnosed insulin resistance). The current presumption is that this "prediabetic" condition can be present for years before full fledged diabetes with an elevated blood sugar is diagnosed - and the entire time blood vessel damage is ongoing.

Here is another way to look at this. There are multiple risk factors:

  • Aging
  • Obesity
  • Genetics
  • Sedentary lifestyle which are factors in aggravating insulin resistance. And the more severe the insulin resistance the greater the odds of
    • Dyslipidemia (decreased HDL, increased LDL and triglycerides)
    • Hypertension
    • Atherosclerosis Improve any of the multiple risk factors and the odds of developing blood vessel disease decreases.

      In reviewing the literature, it is extremely common to note that certain dietary changes improve both the risk of DM and risk of heart disease in the same direction and by the same relative amount. Again, strong suggestive evidence that it is insulin resistance that is the common factor for both development of overt diabetes mellitus and cardiovascular disease. In fact, I heard one lecturere say that if one followed all the dietary and life style recommendations that follow, the chances of developing diabetes type 2 were almost nil.

      The dyslipidemia CV risk factors include

      • an increase in the LDL (or bad cholesterol) levels
      • a decrease in HDL - HDL functions to clear cholesterol from the periphery and transport it back to the liver. (a 1 mg/100ml increase in HDL = 2-4% lower risk of a cardiac event)
      • and an increase in triglycerides. Focusing on changing the balance of these three is the goal. Statin drugs will lower the LDL, but have no effect on the other two. Dietary changes will affect the balance in a way that is actually more effective than statins alone, an...

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