“God contracts and expands.” (2:245)

The heart is a fairly small muscle that beats 100,000 times a day and produces roughly 115,000 Joules of energy, enough to boil a cup of water for some tea. Like a flowing river, deoxygenated blood travels from the right side of our body to the right side of our heart via valves and chambers until passing through our lungs, where each breath we take facilitates the oxygenation of every individual blood cell with 4 molecules of oxygen. The now oxygenated blood, continues to progress, never stopping, now through the left side of the heart, again passing through valves and chambers, eventually being pushed out to the rest of our body with the help of the left ventricle. The left ventricle is the thickest, largest, strongest, and most muscular part of the heart because it has the responsibility of pumping oxygenated blood through the aortic valve and aorta to the rest of our body. If this continual circulation is ever interrupted, it can lead to catastrophic outcomes.

There are several ways this flow can be interrupted, many of which happen before birth and require immediate surgery after delivery. Congenital heart defects (CHD) are some of the most common types of birth defects, but as medical care and treatment have advanced many of the babies that suffer from them usually end up living long and healthy lives. Treatment isn’t required while babies are in their mother’s womb, because the circulation of the heart is different before the baby takes its first breaths, and there is normally a mixing of oxygenated and deoxygenated blood. CHD can be mild, like a hole in the heart between two chambers that allows the mixing of oxygenated and deoxygenated blood. Ventricular septal defects and atrial septal defects (holes in the heart) are some of the most common forms of CHD. Sometimes these defects can be resolved on their own or may not be realized until much later in life, or they may require a “patch” repair if they are larger. VSDs and ASDs are associated with Down’s Syndrome, and maternal risk factors including diabetes, obesity, and smoking. Patent foramen ovale (a hole in the heart that fails to close) is found in up to 30% of the general population. It usually requires no treatment and isn’t discovered unless complications like a stroke occur later in life by having a blood clot form, requiring the blood to then travel through the hole, and then be shot up through the aorta into the brain. All babies are born with patent (open) ductus arteriosus – the ductus arteriosus is a fetal blood vessel that allows flow from the right heart to the aorta, necessary when the baby is in their mother’s womb, but incompatible for life after the baby is born. Within the first few days of life, this blood vessel should close and eventually transform into a ligament that helps tether the pulmonary artery and aorta to each other. If closure fails and the ductus arteriosus remains patent, a continuous machine-like murmur can be heard with a stethoscope, and treatment with indomethacin is started. Untreated, a PDA would result in cyanosis (blue/gray skin) and Eisenmenger Syndrome due to decreased oxygen delivery [1].

The heart’s responsibility is not only to provide oxygenated blood to the rest of the body but to also somehow feed itself. The heart’s muscles exhaust 11.6% of the body’s total oxygen consumption in order to maintain its own contractile activity, coming in 3rd after the liver (20.4%) and the brain (18.4%). During contraction or systole, the heart pumps at 120 mm Hg to provide blood through the aorta and arteries. During relaxation, or diastole, the heart expands and allows for blood to fill into its chambers and also flow through the coronary arteries. These coronary arteries are the arteries that will feed the heart itself. Thus, in order to feed itself the heart must relax and therefore allow its coronary arteries to expand and provide blood to itself. When the heart is contracting and providing blood to the rest of the organs it is too constricted to provide blood to itself. Since these branches are located within grooves of the heart, when the heart is systole the arteries are too constricted for blood flow due to increased tension. This is especially true regarding the arteries supplying the left ventricle since it is larger and more muscular – remember this is where the aorta will branch off, providing oxygenated blood to the rest of our body.

This balance between contraction and expansion may remind some readers of the concepts of Qabd (contraction) and Bast (expansion) in Sufism or Tzimtzum in Jewish mysticism, and how one truly feeds the other thus allowing for growth through this cycle of contraction and relaxation. Tzimtzum is used to explain the process of creation, a contraction of infinity happening to give birth to a finite universe [2]. The Sufi tradition is a personal journey described as “contraction and openness are mysterious ‘bargains’ that have been made without the will or intention of the traveler. The first one blocks his or her way; the second one gives him or her wings to fly to new heights [3].” What is perhaps most interesting is that our physical heart performs this contraction and expansion perfectly so long as we take care of it, whereas our spiritual heart can have lapses in this critical exercise. Maybe, if we understand how to take care of our physical heart, we will also find the answer to keeping our spiritual heart healthy. Prophet Muhammad, peace be upon him, emphasizes this connection as follows: “Verily, in the body is a piece of flesh which, if sound, the entire body is sound, and if corrupt, the entire body is corrupt. Truly, it is the heart.”

Some ways to take care of our physical hearts include incorporating more physical activity into our daily lives, eating less and healthy, and controlling our stress. Perhaps our spiritual health would also benefit from these and similar activities, including regular acts of worship, fasting, controlling our temper, and being kind to others. When we don’t take care of our physical heart, it begins to fail since oxygen ceases to be delivered to our heart and the electrical currents can no longer travel effectively, thus resulting in a heart attack.

Coronary artery disease is the leading cause of death worldwide, and especially in developed countries. The deadliest heart attack occurs if there is a blockage of the left anterior descending coronary artery, which is why it is tragically termed the “widow maker.” Beginning from adolescence, arteries begin to accumulate fatty streaks and progress to an atherosclerotic plaque. This plaque can lead to several disastrous complications such as follows:

• a narrowing or complete obstruction of an artery, impairing blood flow and leaving the heart thirsty for oxygen
• a stroke due to a blood clot caused by decreased movement, breaking off and flowing to the brain
• a weakening of the vessel wall leading to an aneurysm, the vessel bursting

For some patients, a heart attack becomes a wakeup call in order to make the many necessary lifestyle changes that are necessary in order to live a long and healthy life. However, 20% of patients will experience a second heart attack. As the heart gets weaker and weaker it can eventually develop cardiorenal syndrome, a complication that results from the heart being unable to pump effectively resulting in it getting backed up in the heart and the right side of the body. This increase in volume in the body is further exacerbated by the kidneys, which continue to retain fluids and thus cause the body to become overloaded. This leads to edema, or swelling, in the legs that can eventually progress to the lungs and cause congestive heart failure. As the kidneys try to ameliorate the fact that the heart is not pumping effectively, they ultimately worsen the situation leading to end-stage renal disease and stage D heart failure.

Of course, as with almost all medical conditions, these fatal results can be prevented much earlier with lifestyle changes, even before introducing medical intervention with prescription drugs or other procedures. These lifestyle modifications include moderate aerobic exercise at least 3 times a week, a diet rich in vegetables and low in fats, sugars, and carbohydrates, smoking and alcohol cessation, and weight reduction (which would come as a result of these modifications). It is also important for patients that are already dealing with hypertension, diabetes, and hyperlipidemia should keep them well-managed and controlled.

Maybe similarly, some simple lifestyle changes, such as putting aside a few minutes every day to reflect, can be the secret to keeping our spiritual heart healthy. Our heart must remain healthy to keep the rest of our body healthy. Considering the close relationship between our physical and spiritual heart, our spiritual heart must be kept healthy to keep the rest of our spiritual body healthy. Spiritually healthy individuals will further reinforce the health of our community, for Prophet Muhammad, peace be upon him, says, “The believers in their mutual kindness, compassion and sympathy are just like one body. When one of the limbs suffers, the whole body responds to it with wakefulness and fever.”

“As the whole of existence is in His grasp and at His free disposal, it is He Who directs and disposes of all things, from the heavens to the human heart… When God wills, He contracts a heart so tightly for what only He can provide that only He can satisfy it. By contrast, He expands and exhilarates it to such an extent that it needs nothing. Contraction is caused by God’s Majesty; openness is caused by His Grace. (Fethullah Gülen, Emerald Hills of the Heart).”

References

• https://www.heart.org/en/health-topics/congenital-heart-defects
• https://www.britannica.com/biography/Isaac-ben-Solomon-Luria#ref163236
• http://fgulen.com/en/fethullah-gulens-works/key-concepts-in-the-practice-of-sufism-1/qabd-and-bast-contraction-and-openness

The name cholesterol originates from the Greek chole- (bile) and stereos (solid), and the chemical suffix -ol for an alcohol, as researchers first identified cholesterol in solid form in gallstones in 1784.1 Cholesterol is a soft and waxy sterol (a combination steroid and alcohol) found among the lipids (fats) in the bloodstream of all animals and humans. Trace amount of cholesterol also exist in plants. Even though cholesterol can be found in almost every cell, it is mostly found in the brain, heart, bowels, and liver. It is an important part of a healthy body because it is used to form cell membranes and some hormones, and is needed for other functions. A small amount of cholesterol circulating in the blood is enough for the body to undertake all these important functions. But a high level of cholesterol in the blood-hypercholesterolemia-is accepted as a major risk factor for coronary heart disease, which may lead to heart attack. As cholesterol and other fats dissolve, in normal conditions, only in oil, they cannot dissolve in the blood. They have to be transported to and from the cells by special carriers called lipoproteins. There are several kinds of these, but the ones to focus on are low-density lipoprotein (LDL, so called bad cholesterol) and high-density lipoprotein (HDL, or the good cholesterol).

The American Heart Association suggests that the risk of coronary heart disease increases in adults with total cholesterol and LDL greater than 200 mg/dl and 130 mg/dl, respectively. It is also advised to keep HDL greater than 35 mg/dl to avoid cholesterol-related diseases. HDL level for young healthy adults is found to be, on average, around 55 and 45 mg/dl for women and men, respectively. Aging, diet, obesity, and menopause are among the factors which increase cholesterol, especially LDL, in addition to hereditary causes. While exercise helps in reducing LDL and increasing HDL, smoking, alcohol, and stress cause the opposite effect.

As you eat, cholesterol from food is absorbed by your digestive tract. It then makes its way into your liver and can circulate through your body in your bloodstream. That is one source. There is also a little-known second source of cholesterol-your body. Cholesterol from food is hard to get away from, even though you may be watching your diet. All foods of animal origin contain cholesterol, including eggs, red meat, and shrimp. Generally, it is also suggested to limit foods that are high in saturated fats or trans-fats. Egg is one of the most controversial foods in our fight against coronary heart disease. On average, one egg contains 66% water, 12% protein, 11% minerals, 10% fat, and 1% carbohydrate. The cholesterol level in one egg ranges from 180–210 mg based on its weight. It is found that each egg cause a temporary cholesterol spike of 3–4 mg/dl in the body, which tend to normalize after its digestion.

The American Heart Association recommends reducing daily intake of dietary cholesterol to reduce the risk of coronary heart problems. However, there are quite a few studies to suggest the contrary2–6. The “dietary cholesterol equals blood cholesterol” view is a standard of dietary recommendations, yet few consider whether the evidence justifies such restrictions.4 Over fifty years of cholesterol-feeding studies show that dietary cholesterol does have a small effect on plasma cholesterol concentrations. The 167 cholesterol feeding studies in over 3,500 subjects in the literature indicate that a 100 mg change in dietary cholesterol changes plasma total cholesterol by 2.2 mg/dL.4 In 1999, Frank B. Hu of the Harvard School of Public Health and his colleagues reported no increased risk of coronary heart disease or stroke in people who ate more than one egg per day. The analysis compared diet and cardiovascular risk among nearly 38,000 participants of two long-running epidemiologic studies.3, 5 In a separate study, Dr. Song and colleagues from the University of Michigan analyzed the diets and blood-cholesterol data of more than 27,000 people selected carefully to be a representative cross-section of the US population.5 They reported that cholesterol was lower in people who ate more than four eggs per week than among people who avoided eggs in their diet. However, a researcher cautioned, “this study should not be used as a basis for recommending higher egg consumption for regulation of serum cholesterol.” Nonetheless, until recently, there were no scientific findings to explain why it is so. Studies have shown that vitamin A, E, B, B6, B12 and folate, which can be found in egg, reduce the risk of coronary heart disease. But it was not until recently that we knew the scientific reasons behind the findings of all the earlier studies. Recent studies have shown that our body is quite intelligent in managing the extra cholesterol increase after eating eggs in a way that limits damage to the heart.

It is well known that the consumption of several eggs a day does tend to increase blood concentrations of cholesterol, particularly the amount circulating in LDLs. However, a new study from the University of Connecticut showed that eating eggs can also increase the amount of cholesterol in HDLs.2 When people ate three or more eggs per day their bodies made bigger LDL- and HDL-lipoprotein particles than when they ate no eggs. That is important because other recent studies have suggested that larger LDLs are less likely than small ones to enter artery walls and contribute their cholesterol load to artery-clogging plaque.3, 4, 6 Similarly, larger HDLs are more effective than smaller ones at moving cholesterol out of the bloodstream and, ultimately, out of the body. In addition, researchers from the University of Connecticut found that not all people respond similarly to cholesterol. Studies have shown that 30 to 40 percent of any given population is made up of “hyperresponders.” In these people, blood-cholesterol concentrations increase disproportionately in response to dietary cholesterol. Surprisingly, such people are found to put an egg’s cholesterol into larger-sized lipoproteins than most other people do. In contrast, among normal responders, only small increases in blood cholesterol occurred during the egg diet, and the size of LDL- and HDL-cholesterol particles covered the full range of lipoprotein sizes.2 These results suggest that any LDL-cholesterol reading that ignores lipoprotein size may exaggerate the heart risks posed by eggs’ cholesterol. Several recent studies have also shown that healthier people tend to package relatively more of their cholesterol in these large LDLs than do people with diabetes or heart disease and the differential effects of small and large LDL lipoprotein particles could be used as a marker for coronary heart disease risk.4, 6

In conclusion, limiting eggs or other foods in our diet cannot be the solution to reduce cholesterol level and thus the risk of coronary heart diseases. Our fight against any disease requires a holistic approach, better understanding of our body and the world around us in addition to choosing a more balanced diet and stress-free lifestyle. Recent scientific findings allow us to put an important question: Is it too simplistic to believe that the One who placed the cholesterol in the egg yolk is the One who created a defense mechanism in the body in a way that limits its damage to the heart?

Bulent Aydogan, PhD, is a research fellow at the University of Chicago Department of Radiation and Cellular Oncology.

Notes

1. http://en.wikipedia.org/wiki/Cholesterol.

2. Greene CM, Waters D, Clark RM, et al. Plasma LDL and HDL characteristics and carotenoid content are positively influenced by egg consumption in an elderly population1. Nutr Metab (Lond) 2006;3:6.

3. Hu FB, Stampfer MJ, Rimm EB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. Jama 1999;281:1387–1394.

4. McNamara DJ. The impact of egg limitations on coronary heart disease risk: do the numbers add up? J Am Coll Nutr 2000;19:540–548.

5. Song WO, Kerver JM. Nutritional contribution of eggs to American diets. J Am Coll Nutr 2000;19:556–562.

6.Yeomin Yoon JS, Hyung Doo Park, Kyoung-Un Park and Jin Q. Kim. Significance of small dense low-density lipoproteins as coronary risk factor in diabetic and non-diabetic Korean populations. Clinical Chemistry and Laboratory Medicine 2005;43:431–437.

No religion commends self-indulgence;all religions, and all traditional ways of life inspired by religious principles, commend self-discipline, that is containing and limiting, rather than expanding, one’s needs. Islam, with its conspicuous patterns of regular prayers, fasting and taxation of one’s wealth and property is particularly emphatic about the importance of self-discipline. Within the norms of Islam, self-discipline means a controlled, moderate, balanced way of living – not orgies of self-denial, followed (inevitably enough) by orgies of self-indulgence. Modern Western ways of life are not traditionally based, not inspired by religion, but motivated instead by what the economic market requires, which is for individuals to spend more and more, regardless of need. One area of such spending is food and drink: certainly among the better-off classes in Western societies, food is purchased, partly eaten and partly wasted, on an unimaginable scale. Muslims who are responsive to the Qur’an’s command to avoid squandering and waste, and to avoid activities or habits which cause harm to oneself (as over-indulgence always does), can never feel at ease living according to the modem Western values and norms.

But the reality is that non-Muslims cannot do so either, at any rate not for long, certainly not for ever. Just as over- exploitation and abuse of the environment demands, sooner or later, a return to saner and ethically more sound relationships with the earth’s finite resources, so too overindulgence at the level of individual lives demands, sooner or later, a return to a healthier life-style, a simpler, more sustainable diet. For the present, this reassertion in Western societies of the saner traditional norms (which, as we have noted, are common to all religious traditions) appears in many individual lives as an unpredictable swing between extreme over-indulgence (visible as obesity) and extreme self-denial (seen in crash courses to lose weight). It is true that vast, even obscene, amounts of wealth are engaged in the slimming industry which (as it were) feeds on the inability of many people to achieve a change in life-style and eating habits which they can sustain. Nevertheless, there is a growing understanding that, in the end, fat-free fats are a real waste of energy: the only point in slimming foods and dieting generally is to train oneself to live in a different, healthier way, and do it for good.

What is obesity?

Generally, obesity is regarded as being synonymous with being overweight. This is not strictly accurate. What actually matters is the excess of fat present in the body. One man may be overweight because he sits all day and eats but does no exercise; another, say an athlete, may be overweight because intensive training has increased his muscle bulk. The first man might be called obese, the second could not. However, as it is difficult to measure the amount of fat present in the body but easy to measure weight by simply using scales, the terms overweight and obesity are for everyday purposes interchangeable.

Does obesity matter?

Statistical studies (done by life assurance companies who have to be good at assessing health risk) provide undeniable evidence that obesity increases morbidity (illness) and the likelihood of early death. Fat people are more likely to suffer, among other things, from increased blood pressure (which may be the cause of stroke, kidney disease or coronary thrombosis), diabetes, arthritis, gallstones, varicose veins, complications of pregnancy or labour, and post-operative problems. Other illnesses not necessarily directly caused by obesity may be aggravated by a person being overweight. For example, a man suffering from angina (pain caused by impaired circulation of blood to the heart muscles) is more likely to die suddenly if he is overweight than if he is of normal weight. Obesity matters therefore because it can lead directly to illness (often serious) and reduces lifespan.

Causes of obesity

The one obvious and direct cause of obesity is that food intake is in excess of the body’s energy requirements or, in plain English, overeating. Why do some people eat more than they need?

By far the commonest reason is that their energy use slows down while their food intake remains the same. This happens in many people as they grow older because little by little they slow down physically, whereas their eating habits remain unaltered. This leads to the well-known condition of middle-age spread. Just one potato or one slice of bread more than the body needs each day can add to its weight each week until, perhaps, by the end of the year the excess amounts to a whole stone.

The genetic make-up of some individuals can make it difficult for them to avoid putting on excess weight because their bodies function at a low metabolic rate. Many fat children, though by no means all, probably fall into this category. It is well recognized that fat parents often produce fat children, and it is unlikely that this phenomenon can he explained entirely on environmental grounds as the children adopted by fat parents are no more likely to become fat than other children.

There are people who overeat because they have a psychological or psychiatric disorder of a lasting kind. Others may overeat when they are temporarily depressed or under emotional stress: they look for consolation for their trouble in eating. For example, some cigarette smokers when trying to give up their bad habit try to compensate by eating. It has also been suggested that, after giving up smoking, the bowel tends to absorb food more efficiently which may aggravate the problem of increased weight.

According to a theory that has been popular for some years now children who are allowed to become fat during the first two years of their lives form a large number of fat cells. They then spend the rest of their lives filling up these cells with fat that is, they have an increased predisposition towards depositing fat within their bodies. However, though popular, this theory has not yet been proved.

Cultural norms and expectations influence people in all sorts of ways, among them, in the way they look. In most Western societies of the present, the cultural preference is for slimness. But this is not true of all societies, not even all Western ones – for example, in southern Italy and elsewhere in Europe, a mother is expected to be ‘well-rounded’.

Treatment of obesity

Treatment of obesity requires a reduction of calorie intake to below the level of the body’s daily energy requirements. Weight will he lost only if there is a negative calorie balance. Eating less food than the body requires means that the body uses up its own fat to meet its energy requirements. In extreme cases, where losing weight is of paramount importance and where, for one reason or another (usually psychological), dieting has failed, surgical procedures may be necessary. These can include wiring up the jaws to prevent entry of solid food while allowing liquid matter to enter the mouth, or even more rarely, short-circuiting large sections of the bowel, a high risk procedure that carries with it a very significant mortality rate.

Nutrition and diet

Nutrition is concerned with the correct provision of essential factors for body growth, maintenance and repair, together with the necessary number of calories to meet the body’s energy requirements. A correct slimming diet is one that reduces the daily intake of calories without depriving the body of its nutritional needs. Some understanding of nutrition and correct dieting is important not only for those who are already obese, but for many young, normal individuals who, without this knowledge would be likely in the course of time to become obese. A well-balanced diet must have adequate amounts of proteins, carbohydrates, fats, vitamins, minerals, mineral salts and water. Proteins, fats and, particularly, carbohydrates, are important sources of calories and hence of energy. Proteins also supply the amino acids essential to body growth and repair. Fat in addition to being a subsidiary source of energy is the principal source of some vitamins.Vitamins are important in the utilization of energy and in the body metabolism but are not themselves a source of energy and do not contribute to body weight. Lack of vitamins causes disease but so too can an excessive intake of some vitamins. 

A number of mineral salts are essential for the human body. Iron, for example, is essential for the formation of hemoglobin. Calcium is necessary for ossification of bone (the change of cartilage into bones). Phosphorus is required for many purposes including the manufacture of ATP. Iodine is necessary for the correct functioning of the thyroid gland. Other important minerals include potassium and sodium.

Water is one of the most important elements in our diet. It makes up about 70% of body weight and shortfall in its intake results in dehydration. Caloric foods are essential for body energy requirements. To appreciate their importance it is necessary to understand both how calories are expended by the body and how these calories are provided by the food eaten. The total calories expended by the body each day is the sum of the calories required for basal metabolism and those required for physical activities. Basal metabolism is the chemical change occurring within the body in the state of complete physical rest when the only bodily functions that are occurring are respiration, growth and repair of body tissues. Physical activity includes obvious exercise such as walking or running and other activities such as digestion and absorption of food. The requirements of basal metabolism depend on the size of the person, but on average about 1,700 calories per day. For comparison it is interesting to note that walking utilizes about 200 calories per hour, household work about 100 calories per hour, and mental work no calories.

Calories are provided by certain constituents of the diet. The most prolific source on a calorie-per- weight basis are fats, which yield 9 calories per gram, followed by carbohydrates and proteins which each yield 4 calories per gram. It would appear that, in order to lose weight with maximum efficiency, the part of the diet which should be reduced is the fat content. However, the average diet contains nearly twice as much carbohydrate as it does protein and fat put together. Therefore, in practical terms, most slimming diets concentrate on the reduction of the carbohydrate content of the food eaten.

Dieting

By ‘dieting’ people usually mean a ‘reducing diet’, that is, a programme of eating less in order to achieve weight reduction. But there are other types of diets used for different purposes such as lowering the level of cholesterol or increasing the bulk content of food in the bowel.

Reducing diets are designed to provide less calories in the food intake than are used by the body in the expenditure of energy. There are infinite variations, both in the content of such diets and in their efficacy.At its simplest, good diets are diets that work. The important criteria of such diets are:

1. Palatability: it is pointless following a diet which forbids all foods that one likes and allows only foods that one dislikes.
2. Practicability: that is a diet that can be followed with a minimum of fuss and preparation and can be used when one is out at work or at a restaurant.
3. Moderation: a diet should be one that ensures a weight loss of not more than 2 lb a week. Diets which produce weight loss in excess of 2 lb are usually crash diets and come into the second category namely, bad diets.

Bad diets fail to satisfy the criteria described above. They fail because they are monotonous or cause tremendous hunger and are soon abandoned, with a consequent return to previous eating habits and the regaining of weight lost. Even if maintained with perseverance and weight is successfully lost, when the diet is eventually stopped, when the desired weight has been achieved, former eating habits are almost always resumed and weight rapidly regained. Weight rapidly lost is weight rapidly regained in almost every instance. It hardly needs saying that the most important aspect of dieting is the re-training of one’s eating habits so that after a time dieting is no longer a conscious activity but a totally natural and permanent way of eating for health. In practical terms the most effective way of achieving this is by gentle reduction of the amount of food eaten. For example, one potato less, one slice of bread less, substitution of artificial sweeteners instead of sugar, are all ways of reducing calorie intake in a gentle and painless manner. There are numerous other tactics (usually classed as behaviour therapy) such as eating from a smaller plate, which can all help different individuals to adapt gradually and permanently to a different regime of eating.

Slimming tablets are controversial. Opinion as to their usefulness is divided. They appear to be very popular with patients but not so popular with doctors. It is possible that tablets have a use particularly when hunger is a problem during sensible dieting or when the reduction of weight has reached a plateau which appears to be permanent or long-lasting. A short-term plateau is a common occurrence while on a reducing diet and perseverance is required as weight loss is usually resumed after a short period. The problem with slimming tablets is that they can cause unpleasant side effects such as insomnia or, conversely, drowsiness, and they may cause dependency. 

Exercise

The importance of exercise in the context of weight reduction is frequently overstated. For example, a walk of one mile will probably use up less than 60 calories. If this activity is undertaken every day it will probably achieve a weight loss of less than 1 lb a month. However studies have shown that sedentary individuals appear to lose weight with more difficulty than active individuals on identical diets.

Bran

Recently doctors have become aware of the importance of something that has been missing in the refined diets of Western societies for a long time: this is vegetable fibre. Observation of peoples in the African continent have shown that the local inhabitants rarely suffer from constipation, bile and other bowel disorders so common in Western countries. This has been convincingly explained as being due to the presence in their diet of vegetable fibre. The theory has been advanced that if vegetable fibre is added to our Western diet the incidence of such bowel disorders will be reduced and this appears to be borne out. The addition of vegetable fibre, generally in the form of bran, may well prove to be a useful constituent of our everyday diet. A further advantage of bran, particularly while on a reducing diet is that it has a tendency to fill up one’s stomach and thus alleviate hunger.

Diet and corona heart dease

Cholesterol is a fatty substance present in everyone’s blood. It causes problems as it is deposited in the lining of arteries making them narrower. Cholesterol also forms an important constituent of arteromatous plaques (lumpy deposits on the inner lining surface of arteries) which may cause narrowing or blockage of the coronary arteries (those supplying the heart), leading to pain on exertion (angina pectoris). Blockage of the coronary arteries causes coronary thrombosis which results in destruction of the heart muscles. The relationship between high blood cholesterol levels and coronary heart disease is undisputed. Numerous studies have shown that the risk of dying from coronary heart disease is more than doubled if one has an abnormally high level of cholesterol in the blood. The relationship between blood cholesterol levels and coronary heart disease is probably a direct causal one. The classic observation is that Japanese men who came to live in San Francisco acquire high blood cholesterol levels and suffer an increased incidence of coronary heart disease in similar proportions to those of the indigenous population and in marked contrast to the low cholesterol levels and low incidence of heart disease of the indigenous population of Japan. However, the possibility remains that some other factor or factors are responsible for both the high cholesterol level and coronary heart disease has been postulated.

Cholesterol is derived partly from the diet and partly from the breakdown of other food substances within the body. The main sources of cholesterol are animal fats and dairy products. These include fatty meats, liver, milk, cheese, cream and butter. All these foods contain a good deal of saturated fatty acid which in the body breaks down to form cholesterol. In addition, eggs contain pure cholesterol. When the amount of cholesterol and saturated fatty acids in the diet is reduced the level of blood cholesterol is also reduced.

What does seem likely is that even a moderately raised level of cholesterol over a long period of time may predispose towards coronary heart disease. Doctors and nutritionists are therefore becoming increasingly aware of the importance of correct diet starting in childhood. It is likely (and certainly it is to be hoped) that, with increased general awareness of the importance of cholesterol levels, there will be some alteration of the present eating habits in schools – informed teachers could provide an important impetus. This is particularly desirable as the eating habits of adults and their likes and dislikes are acquired largely during childhood. There should be a trend towards a reduction of the animal fat and dairy product content of the diet (though by no means their total exclusion because they still form an important source of certain essential nutrients) together with an increase in food containing more polyunsaturated fats (which do not lead to the rise in cholesterol levels) such as lean meat and the substitution of soft margarine high in polyunsaturated fats in place of butter, and the use of corn oil, sunflower oil and safflower oil in cooking instead of cooking fat.

As Muslims, of course, we must be abstemious and refrain from overindulgence. Good health is a valuable gift from God Almighty and we shall he held accountable for how we treated our bodies. In the inimitable words of the Wise Qur’an: Let not your own hands contribute to your own destruction’.