The 7 Best ways to help prevent Heart Disease (v02.18)

GMLSRC
Just For The Health of It
Last Updated: Monday, October 08, 2007

The 7 best ways to help
Prevent Heart Disease

Heart and blood vessel disease kills over 950,000 people in the U.S. each year.

By comparison, cancer claims about 530,000 Americans each year and AIDS claims about 16,000 lives.

The good news is that there are at least seven things you can do -- now -- to help prevent heart disease.

All of us dream of enjoying 20 or more active years after we retire. Taking care of our arteries today can help make this possible.

W H A T Y O U C A N D O A B O U T

HEART DISEASE RISK FACTORS

Some of us are more at risk for heart and blood vessel disease than others.

For example, being a man 45 years or older, being a woman 55 years or older, and/or having a family history of heart disease can mean our risk may be higher. These are risk factors we can't control.

But here's the good news: There are seven other risk factors for heart disease that we can do something about.

1.	HIGH BLOOD PRESSURE (HYPERTENSION)
T	he biggest problem with high blood pressure is that it usually has no symptoms. That is, there's no way to know whether you have it unless you get your blood pressure measured. A normal blood pressure is 120/80 or lower. Anything over that could be a problem and should be watched and/or brought under control. Lifestyle changes alone may get you back on track. These include weight loss; a low-fat diet with at least 8 to 10 daily servings of fruits and vegetables and about three servings per day of low-fat dairy; cutting back on salt; regular, brisk exercise; stress management; and restricting or avoiding alcohol. If these don't lower your blood pressure, medication can help. High blood pressure increases the risk of heart attack, stroke, kidney failure and congestive heart failure.
2.	TOBACCO SMOKE
I	*f you smoke, you more than double* your risk of hear disease.** Also, smokers who have a heart attack are more likely to die suddenly (within an hour) than nonsmokers. Smoking is also the No. 1 risk factor for peripheral vascular disease -- the narrowing of the arteries in the legs -- which often leads to gangrene and foot amputation. Obviously, it makes sense to stop smoking before heart disease symptoms appear. Ask your doctor about stop-smoking aids (e.g., nicotine patch/gum/inhaler). Also check into stop-smoking classes and support groups.
3.	OVERWEIGHT
I	f you're overweight, you're more likely to develop heart disease -- even if you don't have any other risk factors. Carrying extra pounds can strain the heart. Being overweight can also go hand-in-hand with high blood pressure, unhealthy blood cholesterol levels and diabetes. What is overweight? One gauge is to figure out your body mass index (BMI): Multiply your weight in pounds by 703. Divide that result by your height in inches squared. A BMI of 25 to 30 is "overweight". A BMI of 30 or more is "obese". (Note, however, that BMI guidelines aren't always accurate for large-boned and/or very muscular people.) Where you carry your body fat may also be important. Apple shapes (extra pounds collect around the waist) are at higher risk for heart disease than pear shapes (extra weight goes to the hips and thighs).

4.	UNDESIRABLE BLOOD CHOLESTEROL LEVELS
H	ealthy adults should have their blood cholesterol and triglyceride levels measured at least once every five years. Your total blood cholesterol level should be below 200 (some doctors believe a slightly higher level is OK for seniors). Probably the most important number to watch, however, is your HDL ("good") cholesterol level. It should be over 35 -- but 60 or greater is ideal (LDL should be 130 or lower). A diet high in saturated and trans fats (animal fats, tropical oils, hydrogenated vegetable oils) tends to raise total blood cholesterol. On the other hand, monounsaturated fats -- such as olive and canola oils -- can actually improve unhealthy cholesterol levels. Some fish (e.g., salmon) also contain heart-healthy fats called omega-3s. A fiber rich diet (25 to 30 grams per day) is another way to help keep cholesterol levels healthy. High-fiber foods include fruits, vegetables, legumes and whole grains. Also, taking a daily 400 IU supplement of vitamin E may help adults reduce their risk of heart attack by nearly 40%. Ask your doctor for more information about vitamin E, especially if you take blood-thinning medication.
5.	LACK OF REGULAR BRISK EXERCISE
R	egular exercise can greatly reduce the risk of heart disease. You should get at least 30 minutes of exercise (brisk walking, jogging, swimming, stair climbing, etc.) most days of the week. Ideally, your exercise pace should cause you to breathe harder than normal but not become breathless. If you're breathless, slow your pace so that you can complete the full 30 minutes. The low-intensity exercise you get doing light yard work, shooting basketballs in the driveway and taking the stairs instead of the elevator can be beneficial, too.
6.	DIABETES
T	type 2 diabetes tends to appear in middle age and among people who are overweight. In its mild form, it can go undetected for many years. Uncontrolled diabetes greatly increases the risk of heart disease. Work with your doctor to lose excess weight, eat right and keep your blood-sugar levels under control.
7.	STRESS
E	veryone has "stress", but because we feel it in different amounts and react to it in different ways, it's difficult to define and measure. Some studies have shown, however, that anger and hostility may be especially unhealthy. If you turn to alcohol, cigarettes and fatty foods for stress relief, you will increase our heart disease risk. That much is known. A far better bet is to use regular brisk exercise and/or a relaxation technique like meditation to reduce tension, frustration, anxiety and worry. Sources: American Hear Association materials; the National Center for Health Statistics

he average heart attack victim waits two or three hours before going to a hospital emergency room.
That's a shame, because the blood clot-dissolving drugs used by hospitals work best if they're administered as soon as possible after heart attack symptoms appear.


CLASSIC SIGNS OF A HEART ATTACK

● Uncomfortable pressure, squeezing, fullness, tightness, burning, or other aching under the breastbone that last a a few minutes or more, or goes away and then comes back.
● Other common places for pain to be felt (besides the chest) include: neck, jaw, inside arm and shoulder (left side more frequently than right), upper abdomen (often mistaken for indigestions pain), and between the shoulder blades.
● The pain may be continuous or may come and go.
● Often, there is a shortness of breath dizziness, weakness, clamminess, sweating and nausea.

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