Tag Archives: Managing Heart Health

What You Need to Know About Omega-3s | Fullerton, CA

Reviewed by Michael W. Smith, MD on October 21, 2020

Not all fats are unhealthy. Omega-3 fatty acids are one of the “good” types of fat. They may help lower the risk of heart disease, depression, dementia, and arthritis. Your body can’t make them. You have to eat them or take supplements.

Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, seem to have the strongest health benefits. Another form known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach. The body can change a small amount of ALA into EPA and DHA, but not very well.

Omega-3 also helps your heart in several ways. They curb inflammation in the blood vessels (and the rest of your body). At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. Finally, they can slow plaque buildup inside the blood vessels.

The American Heart Association recommends 1 gram a day of EPA plus DHA for people with heart disease. Eating oily fish is best, but your doctor might recommend a fish oil capsule. If you’ve had a heart attack, a prescription dose of omega-3s may help protect your heart. Some studies show fewer heart attacks and fewer heart disease deaths among heart attack survivors who boosted their levels of omega-3s. Omega-3s seem to have a stabilizing effect on the heart by lowering heart rate and helping prevent arrhythmias (abnormal heart rhythms). Several common sources of omega-3s are fish, walnuts, broccoli, and edamame (green soybeans that are often steamed and served in the pod).

DHA and EPA can lower your triglycerides, a blood fat that’s linked to heart disease. Talk with your doctor before taking omega-3 supplements, because some types can make your “bad” cholesterol worse. You can also bring down triglyceride levels by exercising, drinking less alcohol, and cutting back on sweets and processed carbs like white bread and white rice.

Omega-3s can help lower blood pressure a bit. If you have high blood pressure, limiting salt is probably one of the things your doctor has recommended. Foods and supplements curb plaque buildup inside blood vessels, helping with blood flow. So, they may help prevent stroke caused by clots or a blocked artery. But at high doses, omega-3 supplements might make bleeding-related stroke more likely, so check with your doctor.

Studies suggest omega-3s can curb joint pain and stiffness in people with rheumatoid arthritis. A diet high in omega-3s may also boost the effectiveness of anti-inflammatory drugs.

Depression is rarer in countries where people eat a lot of omega-3s. But omega-3s aren’t a treatment for depression. If you’re depressed, talk with your doctor about what might help you feel better. Some studies suggest omega-3 supplements may ease the symptoms of ADHD. Omega-3 fatty acids are important in brain development and function. They may provide some added benefits to traditional treatment, but they don’t replace other treatment.

There’s some evidence that omega-3s may help protect against dementia and age-related mental decline. In one study, older people with a diet high in omega-3 fatty acids were less likely to get Alzheimer’s disease. More research is needed to confirm the link.

Be wary of promises that omega-3s have “brain-boosting” powers for children. The Federal Trade Commission asked supplement companies to stop that claim unless they can prove it scientifically. The American Academy of Pediatrics does recommend that kids eat fish, but it cautions against types that are high in mercury, such as shark, swordfish, king mackerel, and tilefish.

The best source of omega-3 fatty acids DHA and EPA is fish. Some varieties deliver a higher dose than others. Top choices are salmon, mackerel, herring, lake trout, sardines, anchovies, and tuna. The American Heart Association recommends at least two servings a week of fish. A serving is 3.5 ounces of cooked fish or 3/4 cup of flaked fish. Tuna can be a good source of omega-3s. Albacore tuna (often labeled “white”) has more omega-3s than canned light tuna, but it also has a higher concentration of mercury contamination. The amount of omega-3s in a fresh tuna steak varies, depending on the species.

The FDA encourages people to eat fish, and for most people, mercury in fish is not a health concern. But the FDA has this advice for young children and for women who plan on becoming pregnant, are pregnant, or are nursing:

  • Eat 8-12 ounces of fish per week (which is equal to 2 or 3 servings a week). Provide kids age-appropriate portion sizes. Limit albacore tuna to 6 ounces per week.
  • Choose fish lower in mercury, such as salmon, shrimp, pollock, tuna (light canned), tilapia, catfish, and cod.
  • Avoid shark, swordfish, king mackerel, and tilefish.
  • When eating fish caught locally, check fish advisories or limit fish to 6 ounces for women and 1-3 ounces for children and do not eat fish for the rest of the week.

If you don’t like fish, you can get omega-3s from supplements. One gram per day is recommended for people with heart disease but ask your doctor before starting. High doses can interfere with some medicines or increase risk of bleeding. You may notice a fishy taste and fish burps with some supplements. Read the label to find the amounts of EPA, DHA, or ALA you want. If you don’t eat fish or fish oil, you can get a dose of DHA from algae supplements. Algae that are commercially grown is generally considered safe, though blue-green algae in the wild can contain toxins. Vegetarians also can get the ALA version of omega-3 from foods such as canola oil, flaxseed, walnuts, broccoli, and spinach — or products fortified with omega-3s.

Many food products now boast that they have added omega-3s to support various aspects of your health. But be aware that the amount of omega-3s they contain may be minimal. They may contain the ALA form of omega-3s, which hasn’t yet shown the same health benefits as EPA and DHA. For a measured dose of omega-3s, taking fish oil supplements may be more reliable.

If you would like more information about omega-3s, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

Heart Healthy New Year Resolutions | Fullerton, CA

Heart Healthy

Here we are – 2022. And with the new year comes a new set of goals to try to live our healthiest, happiest lives. Some of us go to the gym, others quit a bad habit or two. The point is that now is the time to check in with ourselves in regard to what we want our next year to bring. Because if we don’t, it will likely lead to health problems instead.

Being diagnosed with problems such as high blood pressure or high cholesterol should be a wakeup call to start to strive toward a healthier lifestyle. Good news is, there are many ways to prevent and even go about lowering both your high cholesterol and high blood pressure. Simple changes to your lifestyle will make a big difference to your overall health. And a healthier life will lead to a happier one. Unsure where to start? Here are some ways that will make the changes you’re looking for:

  • Lowering weight and maintaining healthy weight
  • Eat heart healthy meals
  • Become or continue to be more active
  • Reduce blood sugar
  • Manage blood pressure
  • Avoiding tobacco products
  • Control cholesterol

Making heart healthy changes before you develop conditions such as high blood pressure or high cholesterol is extremely crucial. Many of us aren’t aware, but heart disease is actually the No. 1 killer in the US, so taking action to keep your heart healthy is very important. If you need tips to becoming healthier, feel free to contact your doctor. They will be more than willing to lead you down the right track.

If you would like more information about getting more heart healthy, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

Maintaining Your Blood Pressure During Hot Summer Months | Fullerton, CA

As the weather gets warmer, there is a bigger need to take care of our health. Drink plenty of water, eat light healthy meals and lots of summer fun in the sun are definitely in order and necessary if we are going to keep our systems in working order enduring these extremely dangerous heatwaves. Because heart disease is such a common disease for Americans, it is important that we all try to do our best to maintain a healthy lifestyle to keep our blood pumping. Here are just a few of the ways you can keep your heart healthy:

Watch your weight. Blood pressure typically increases as weight increases. Losing just 10 pounds can reduce your blood pressure immensely.

Exercise regularly. Regular physical activity can help you lower your blood pressure. Consistency is key, as your blood pressure can increase again. The best kind of exercise to lower blood pressure include, walking, jogging, swimming, cycling and dancing.

Maintain a healthy diet. Consuming a diet that consists of fruits, vegetables, whole grains and low-fat dairy can help lower your blood pressure. Be sure to avoid foods high in saturated fat and cholesterol, as these foods can increase blood pressure.

Careful with the salt. Even just a small reduction in your sodium intake can reduce blood pressure. To decrease your sodium intake, you can read food labels, eat fewer processed foods and not add salt to meals.

Reduce your stress. To reduce your stress levels, you should take some time to think about what is causing your stress in the first place. Once you figure out what is causing your stress, think about how you can eliminate or reduce it.

If you would like more information about reducing heart issues during the summer, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

On the Road to Recovery After a Heart Attack | Fullerton, CA

After having a heart attack, you may feel overwhelmed with anxiety and fear, like your world has be flipped upside down. After all, you’ve just survived a life and death situation – thanks a pretty sobering experience. It takes time to fully recover from a heart attack but don’t let that stop you from pushing forward. But you are going to need to make a change or two. Lifestyle change is the best way to recovery, and listed below are a few common lifestyle changes you may want to take into consideration going forward:

Stop smoking. Smoking cigarettes is one of the primary risk factors in heart disease. One of the most important things you can do is quit smoking cigarettes. In just one year after quitting your risk for heart attack drops severely.

Healthy diet. Eating a well-balanced diet keeps blood pressure, cholesterol, blood glucose, and body weight within healthy rages, which can greatly reduce risk of heart attack.

Stress and anger. When stress or anger are uncontrolled it can lead to increased risk of heart disease. Skills Such as yoga, relaxation and time management can lower risks.

Body weight. Achieve and maintain a healthy body weight to lower your risk of heart attack. Being overweight makes the heart pump harder due to having to support the extra weight.

Exercise. Physical activity is a key factor in maintaining long-term heart health after suffering from a heart attack. Enrolling in cardiac rehabilitation is a recommended step towards resuming normal physical activity.

Medication. Taking medication is considered a lifestyle change because taking your medication at the right times can be vital and takes some time to adjust to a new schedule.

If you would like more information on recovery after a heart attack, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

The PDA Your Heart Doesn’t Want | Fullerton, CA

Some people love a bit of PDA with someone they love. But there is one form of PDA that no one wants to experience. Patent Ductus Arteriosus, more commonly referred to as PDA, is a condition where the heart’s ductus arteriosus doesn’t close, leaving an unclosed hole in the aorta. The ductus arteriosus is a vessel that’s an essential part of fetal blood circulation and is connected to the major arteries – the aorta and pulmonary artery.

When a baby is born, their blood must get oxygen from their lungs and the patent arteriosus is supposed to close within the first few hours or days. If the patent arteriosus remains open, the blood can skip a necessary step of circulation and allow oxygen-rich blood from aorta to mix with the oxygen-poor blood from the pulmonary artery, causing strain to your heart and increased blood pressure in the lung arteries.

If the PDA is small, it won’t cause many symptoms or problems beyond a distinctive type of heart murmur. If the PDA is large or moderate, you may become breathless more easily due to reduced heart function and high pressures in your lungs. High pressure can occur in your lung vessels because more blood is being pumped there than normal. Over time PDA can cause permanent damage to your lung blood vessels.

Normally the heart’s right side only pumps blood into the lungs and the left side pumps blood to the body. If you have PDA, extra blood is circulated and extra blood get pumped from the body (aorta) artery into the lung (pulmonary) arteries. This extra blood being pumped into the pulmonary arteries makes the lungs and heart work harder, eventually becoming congested.

If you would like more information on PDA, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

Keeping Your Heart Healthy During American Heart Month | Fullerton, CA

It may be the end of the month, but there is never a bad time to get heart healthy. According to the American Heart Association, a devastating 6.2 million Americans have heart failure. Scary, isn’t it? Fortunately, heart disease can often be prevented when people make healthy choices and manage their health conditions. Striving to live a heart healthy life can be simple if you’re dedicated. Simple changes in your lifestyle can make a big difference in your heart health. So, in honor of celebrating this very precious organ in our bodies, here are some ideas for getting you started toward a heart healthy life:

Schedule an appointment with doctor to talk about your heart health. It’s important to schedule regular check-ups, even when you’re not sick. You can partner up with your doctor to set goals to improve your heart health.

Add exercise into your daily routine. You could start the day off by talking a 15-minute walk, 3 times a week. Then slowly begin to increase your time to 30-minute walks, 3 times a week.

Increase healthy eating. Sure, it’s easy, but why not try to cook heart healthy meals at least 3 times a week to help balance your diet out? Also make your favorite recipe lower in sodium by swapping out salt for fresh or dried herbs and spices.

Take the first step to quit smoking. If you smoke, quitting can lower your risk for heart disease and stroke. This isn’t news to anyone.

Take your medication as prescribed. If you have high blood pressure or cholesterol, talk with your doctor about your prescribed medication. If you’re having any issues taking your medication or have any side effects, contact your doctor.

If you would like more information on your heart health, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

Signs and Symptoms: Heart Attack and Stroke | Fullerton, CA

Heart Health

With the Coronavirus still running rampant through our world, it is important that we take care of ourselves and loved one that have weakened systems. And if we ignore certain symptoms, it is possible that we are putting ourselves in an even greater risk conducting our day-to-day lives. Because knowledge is power, it is a good idea to know what to look for when it comes to having a heart attack or a stroke.

Cardiovascular disease, which includes coronary artery heart disease, stroke and peripheral arterial disease (PAD), is the leading cause of death of both American women and men but have different outcomes. Women are more likely than men to die from a heart attack or stroke than men.

CAD is a condition in which one more of the heart’s arteries is narrowed or blocked by cholesterol plaque called atherosclerosis, which decreases the blood flow to the heart muscle. Chest pain called angina can occur when the heart muscle does not receive adequate blood and oxygen, such as during exertion, and typically lasts less than ten minutes.

Women are more likely than men to have a hidden or subclinical type of CAD, which may cause only chest discomfort (rather than pain), minor EKG abnormalities or minor abnormal stress tests. This hidden type of heart disease does not involve the larger arteries supplying the heart, but it is due to disease of the small branches of the coronary arteries called micro vessels. Frequently, normal arteries are found on angiograms of the heart in women. Other causes of chest discomfort that are not related to the heart include acid reflux, inflammation of the chest wall or lung inflammation.

If you would like more information on signs and symptoms of cardiovascular issues, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gordon Gunn proudly serves Fullerton and all surrounding areas.

Foods to Make Your Heart Healthy | Fullerton, CA

Did you know that heart disease is the #1 killer of women in the United States? And women who have had their ovaries removed are especially at risk. So, what’s a girl to do with these odds stacked against us? Eat yourself healthy by replacing the junk food in your cupboard with these heart-healthy foods, recommended by the American Heart Association!

Whole grains. Whole grains, like brown rice and quinoa, are packed with many nutrients that refined grains are stripped of, like fiber, folate and iron that can lower the risk of heart disease by up to 28 percent.

Leafy greens. Greens such as kale and spinach are great sources of fiber, antioxidants, and other vitamins and minerals that contribute to heart health.

Extra-virgin olive oil. This healthy fat can make a great heart-healthy substitute for butter.

Raw, unsalted almonds and walnuts. These make great snacks, salad additions, and toppings. A ¼ cup a day can boost your protein and lower your cholesterol.

Tomatoes. This veggie is high in antioxidants that protect the heart and is a super easy add-in to any recipe.

Fish. Fish are high in Omega-3s, which are known to benefit the heart, so try to eat fish at least a couple times a week.

Beans and lentils. Versatile and extremely healthy, beans and lentils are a great way to add fiber, protein, and iron to almost any meal.

Grapes. They may be tiny, but grapes are packed with antioxidants, making heart health a little sweeter.

Berries. Filled with fiber and antioxidants, berries make great, heart-healthy desserts any time of day.

Dark chocolate. Eating a small amount of dark chocolate a few days of the week can help lower your blood pressure and improve blood flow.

If you would like more information on heart-healthy foods, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gordon Gunn proudly serves Fullerton and all surrounding areas.

What Is Cholesterol? Fullerton, CA

We are all aware that having too much cholesterol isn’t good, so we tailor our diets when things begin to go awry with our health. But how much do you actually know about cholesterol and what it does to our bodies?

Cholesterol is an essential building block for the normal metabolism of the body. Cholesterol is a lipid (fat). The liver produces 90% of the body’s cholesterol (usually during sleep). This is primarily a genetic factor; only 10% comes from food. The problem is lipids cannot circulate alone in the blood stream because fat and water do not mix.

They require a transport system.

‘Water-soluble’ proteins called lipoproteins transport cholesterol in the blood, and the amount of lipoprotein determines how much cholesterol can be moved. There are three main types of lipoproteins that transport cholesterol:

HDL–high-density lipoprotein. Referred to as “good” cholesterol, because it removes cholesterol from arterial plaque and transports it back to the liver to be metabolized.

LDL–low-density lipoprotein. Referred to as “bad” cholesterol, because it deposits cholesterol into the inflamed plaque of the artery wall.

VLDL-very low-density lipoprotein. This lipoprotein is directly related to the level of   triglycerides.

Total cholesterol is the sum of all three types of lipoproteins. Measuring these and the triglyceride level produces a lipid profile. The ratio is the total cholesterol divided by the HDL level (the lower, the better).

Women are frequently told by their physicians that their cholesterol levels and “ratio” are either normal, or if abnormal, their ‘good’ cholesterol is ‘OK’. The problem with this message is the fact that 50% of women who suffer their first heart attack or stroke have ‘normal’ cholesterol levels, according to the American Heart Association criteria.

If you would like more information on cholesterol, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gordon Gunn proudly serves Fullerton and all surrounding areas.

Prevent Heart Disease with These Menopause-Friendly Foods | Fullerton, CA

Heart Healthy

Believe it or not, but heart disease is the #1 killer of American women. And if that wasn’t bad enough, women who have had their ovaries removed are especially at risk. But there are a few changes we can make to our diets that can help prevent heart disease:

Whole grains. A study by the Whole Grains Council proved that replacing refined grains with whole grains can lower the risk of heart disease by up to 28 percent.

Leafy greens. Greens such as kale and spinach are great sources of fiber, antioxidants, and other vitamins and minerals that contribute to heart health.

Extra-virgin olive oil. This healthy fat can make a great heart-healthy substitute for butter.

Raw, unsalted almonds and walnuts. A ¼ cup a day can boost your protein and lower your cholesterol.

Tomatoes. This veggie is high in antioxidants that protect the heart.

Fish. Fish are high in Omega-3s, which are known to benefit the heart. Many doctors recommend adding fish to your diet at least a couple times a week.

Beans and lentils. Versatile and extremely healthy, beans and lentils are a great way to add fiber, protein, and iron to almost any meal.

Grapes. In addition to antioxidants, they also provide phytochemicals that protect the cardiovascular system.

Berries. Filled with fiber and antioxidants, berries make great, heart-healthy desserts any time of the day.

Dark chocolate. Adding just a little bit of dark chocolate to those berries and you’ve got yourself a divine, guilt-free dessert. Studies do show that eating a small amount of dark chocolate a few days out of the week can help lower your blood pressure and improve blood flow.

If you would like more information on menopause-friendly foods, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gordon Gunn proudly serves Fullerton and all surrounding areas.