Heart
Disease
WOMEN TAKE HEART!!!
Heart disease is the #1 killer of men AND
WOMEN! More women die form heart disease than
all cancers combined.
It claims the lives of nearly one-half million women
in the United States every year, which is more than the next
seven leading causes of death, including cancer.
Several factors may be
considered when predicting the chance of having a heart
attack within the next 10 years.
Some risk factors we can control, others we simply
cannot. Sex,
age, race, family history and menopause status are beyond
our control. Smoking exercise, obesity, uncontrolled
hypertension (high blood pressure), diabetes or cholesterol,
and excess stress are variables we can influence.
How do I lower my risk of heart disease?
Lifestyle changes clearly reduce
your risk of developing heart disease.
Even though a heart-healthy lifestyle does not guarantee
prevention of heart disease, it will benefit your health
in other important ways, improving your emotional and physical
well being.
Quit Smoking- Smoking
increases the risk of heart disease twice that of nonsmokers. It is also the most preventable risk factor.
If you smoke, quit.
Reduce cholesterol
levels- As the total amount of cholesterol goes up so does
the risk of heart disease, the lower the better. Ideally one should strive for a total
cholesterol level below 200, an HDL (“good” cholesterol)
level over 45 and LDL (“bad” cholesterol) level
less than 100. Much
of the “good” HDL cholesterol is genetically determined. Exercise can raise the HDL; smoking lowers
it. Diet and
exercise can lower the “bad” LDL cholesterol.
By paying close attention to what you eat you can reduce
the development of blocked arteries that cause heart disease
or arteriosclerosis.
A diet low in cholesterol, saturated fat (less than
7% of daily amount), low in trans-fat (partially hydrogenated
fats such as margarine or shortening); and high if fiber,
whole grains and legumes (such as beans and peas), fruits,
vegetables and fish cam reduce your risk of heart disease.
Exercise for a healthy heart- Routine exercise,
particularly aerobic exercise, for 20-30 minutes three to
five times per week can reduce rate of death and heart disease. Even leisure-time activities such as gardening
or walking can reduce your risk of heart disease.
Strive
for an ideal weight.
Obesity is defined as
a Body Mass Index (BMI), a measure of weight for height stated
in numbers, greater than 30.
Excess weight puts additional strain on your heart.
It also impacts other risk factors, diabetes and such. Proper diet and exercise promote weight
loss and reduce your risk of heart disease.
Control Blood Pressure- Hypertension, high
blood pressure, is a common cardiac risk factor. Hypertension is defined as systolic pressure
(the upper number) greater than 140 and diastolic pressure
(the lower number) greater than 90, i.e. 140/90.
A normal blood pressure is less than 120/80.
Blood pressure between 120/80 and 13+9/89 is considered
to be prehypertension, likely to develop into hypertension
without lifestyle changes.
Weight loss, exercise, low salt diet and decreased
alcohol consumption, if at all, can lower blood pressure.
When all else fails, medication can be most effective
and extremely well tolerated.
Control Diabetes- Uncontrolled diabetes
can cause heart damage; leading to heart attack, stroke and
premature death.
Control Stress- Stress is a normal
part of modern life.
However poorly controlled stress an anger clearly increase
the risk of heart attack and stroke.
Relaxation techniques and improved coping skills can
decrease your risk.
The first step to reducing risk is to know that you are at
risk. Therapeutic
lifestyle changes can have longstanding impact and benefits. Consult your personal physician for an
individualized risk factor assessment and formulate a strategy
for prevention. |
