February was American Heart Month
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Heart Disease is the leading cause of Death in the United States.
Even though February is gone, that doesn't mean Heart Health shouldn't be on your mind. To continue promoting health hearts, Indian Stream Health Center is providing a multitude of online facts and resources to help you live a
Healthier Life with a Healthier Heart!
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Heart Disease Conditions - These CAN Be Changed
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Cholesterol is a waxy substance produced by the liver or consumed in certain foods. It is needed by the body, and the liver makes enough for the body's needs. When there is too much cholesterol in the body—because of diet and the rate at which the cholesterol is processed—it is deposited in arteries, including those of the heart. This can lead to narrowing of the arteries, heart disease, and other complications.
Some cholesterol is often termed "good," and some often termed "bad." A higher level of high–density lipoprotein cholesterol, or HDL, is considered "good," and gives some protection against heart disease. Higher levels of low–density lipoprotein, or LDL, are considered "bad" and can lead to heart disease. A lipoprotein profile can be done to measure several different forms of cholesterol, as well as triglycerides (another kind of fat) in the blood.
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High blood pressure is another major risk factor for heart disease. It is a condition where the pressure of the blood in the arteries is too high. There are often no symptoms to signal high blood pressure. Lowering blood pressure by changes in lifestyle or by medication can lower the risk of heart disease and heart attack.
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Diabetes also increases a person's risk for heart disease. With diabetes, the body either doesn't make enough insulin, can't use its own insulin as well as it should, or both. This causes sugars to build up in the blood. About three–quarters of people with diabetes die of some form of heart or blood vessel disease. For people with diabetes, it is important to work with a healthcare provider to help in managing it and controlling other risk factors.
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Heart Disease Behaviors - These CAN Be Changed
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Tobacco use increases the risk of heart disease and heart attack. Cigarette smoking promotes atherosclerosis and increases the levels of blood clotting factors, such as fibrinogen. Also, nicotine raises blood pressure, and carbon monoxide reduces the amount of oxygen that blood can carry. Exposure to other people's smoke can increase the risk of heart disease even for nonsmokers.
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Several aspects of peoples' dietary patterns have been linked to heart disease and related conditions. These include diets high in saturated fats and cholesterol, which raise blood cholesterol levels and promote atherosclerosis. High salt or sodium in the diet causes raised blood pressure levels.
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Physical inactivity is related to the development of heart disease. It also can impact other risk factors, including obesity, high blood pressure, high triglycerides, a low level of HDL (good) cholesterol, and diabetes. Regular physical activity can improve risk factor levels.
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Obesity is excess body fat. It is linked to higher LDL (bad) cholesterol and triglyceride levels and to lower HDL (good) cholesterol, high blood pressure, and diabetes.
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Excessive alcohol use leads to an increase in blood pressure, and increases the risk for heart disease. It also increases blood levels of triglycerides which contributes to atherosclerosis.
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Heart Disease Heredity - This CAN NOT Be Changed
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Heart disease can run in the family. Genetic factors likely play some role in high blood pressure, heart disease, and other vascular conditions. However, it is also likely that people with a family history of heart disease share common environments and risk factors that increase their risk. The risk for heart disease can increase even more when heredity is combined with unhealthy lifestyle choices, such as smoking cigarettes and eating a poor diet. Find out more about genetics and disease on CDC's Office of Public Health Genomics Web site.
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"Simple 7"
The Seven Simple steps you can take to drastically reduce your Risk of Heart Disease.
At the Amercian Heart Association's website: My Life Check, Live Better With Life's Simple 7, you are shown seven simple steps to a healthier heart. These measures have one thing in common: any person can make these changes, and they are not expensive. Visit the site above to learn more, watch videos, and get helpful resources. Here is a brief overviwe of the Simple 7, and how they can help you reduce your risk.
For more information specific to you, please contact your doctor, or call Indian Stream Health Center at 603-237-8336.
To continue on, and learn more about how to Recognize the Signs of a Heart Attack, Click HERE.
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The Simple 7 Steps include:
- Getting Active
- Eating Better
- Losing Weight
- Stopping Smoking
- Controlling Cholesterol
- Managing Blood Pressure
- Reducing Blood Sugar
To find detailed instructions on how to perform these seven steps, visit the American Heart Association's website: My Life Check, HERE.
Here are some quick tips on how to start taking these Simple 7 Steps right now:
(All figures are from the www.heart.org website)
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Eating Better - Diet and Nutrition:
The amount of food you need depends on your personal calorie needs and health status. If you need 2,000 calories each day you should:
Eat 6 to 8 daily servings of grain products, with at least half as whole grains.
1 serving= 1 slice bread, 1oz. dry cereal, or ~ cup cooked rice.
Eat 4 to 5 cups of fruits and vegetables each day, in a variety of colors and types.
Eat 2 to 3 cups of fat-free or low-fat dairy products each day.
Eat 3 to 6 oz. (cooked) of lean meats, poultry or seafood per day.
3 oz. of meat or poultry is about the size of a computer mouse. 3 oz. of fish is about the size of a checkbook.
Limit intake to 2 to 3 servings per day of fats and oils. Use liquid vegetable oils and soft margarines most often to reduce saturated and trans fats.
1 serving = 1 teaspoon of soft margarine or 1 tablespoon of mayonnaise.
Eat 3 to 5 servings per week of nuts, seeds and legumes.
1 serving = 113 cup nuts, 2 tablespoons peanut butter or ~ cup dry beans or peas.
Limit cholesterol intake to 300 mg per day for people with no heart disease risk factors or to 200 mg per day for those with heart disease risk factors.
Aim to eat less than 1,500 mg of sodium per day.
Limit added sugars to no more than half of your discretionary calories.
For most women that is about 100 calories and for most men about 150 calories, or about 6 teaspoons per day for women and 9 teaspoons per day for men.
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Getting Active and Losing Weight:
Physical Activity:
At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150
OR
At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75; or a combination of the two
AND
Moderate to high intensity muscle-strengthening activity at least 2 or more days per week for additional health benefits.
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Stop Smoking and Reduce the Amount of Alcohol consumed:
Tobacco:
Eliminate all tobacco products and exposure to secondhand smoke.
Smokers' risk of developing coronary heart disease is 2-4 times that of nonsmokers.
Alcohol:
If you drink, limit your alcohol consumption to no more than:
Women: no more than 1 drink per day.
Men: no more than 2 drinks per day.
1 drink = 4 oz. wine, 1 oz. liquor, or 12 oz. beer.
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The National Heart Attack Alert Program notes these major signs of a heart attack:
Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts for more than a few minutes, or goes away and comes back. The discomfort can feel like uncomfortable pressure, squeezing, fullness, or pain. Discomfort in other areas of the upper body. Can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach. Shortness of breath. Often comes along with chest discomfort. But it also can occur before chest discomfort. Other symptoms. May include breaking out in a cold sweat, nausea, or light-headedness. If you think that you or someone you know is having a heart attack, you should call 911 immediately. About Heart AttackIf the blood supply to the heart is cut off, a heart attack results. Cells in the heart muscle that do not receive enough oxygen-carrying blood begin to die. The more time that passes without treatment to restore blood flow, the greater the damage to the heart. Having high blood pressure or high blood cholesterol, smoking, and having had a previous heart attack, stroke or diabetes can increase a person's chances of developing heart disease and having a heart attack. According to the American Heart Association, about 700,000 Americans will have an initial heart attack and another 500,000 will have a recurrent heart attack in 2004.1 Almost half of people who have a heart attack will die from it. According to a CDC report, almost half of the cardiac deaths in 1999 occurred before emergency services and hospital treatment could be administered.2 It is important to recognize the signs of a heart attack and to act immediately by calling 911. A person's chances of surviving a heart attack is increased if emergency treatment is administered as soon as possible. CDC's Public Health Efforts: CDC currently funds health departments in 32 states and the District of Columbia to develop, implement, and evaluate cardiovascular health promotion, disease prevention, and control programs and to eliminate health disparities. The programs emphasize the use of education, policies, environmental strategies, and system changes to address heart disease and stroke in various settings and to ensure quality of care. For more information, visit http://www.cdc.gov/DHDSP/programs/nhdsp_program/index.htm
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Campaigns for Heart Health Here are some great Campaigns for Heart Health.
For more information specific to you, please contact your doctor, or call Indian Stream Health Center at 603-237-8336.
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