The Greensheet (Austin, Tex.), Vol. 30, No. 51, Ed. 1 Thursday, January 31, 2008 Page: 7 of 48
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January 31-February 6, 2008
Page 7
Health
Get Heart Smart
Follow these tips to give your heart a healthy outlook for many
more years of loving.
Bv: Christie Bohm Chase, Staff Writer
Despite all of the press that cancer gets,
cardiovascular disease is our nation's Number
1 killer. However, despite its devastating effects,
there are ways to ward off heart disease.
According to the American Heart Association,
getting your heart in shape can save your live.
February is American Heart Month, and during
this month thousands of American Heart
Association volunteers will work to make the
public aware of the dangers of heart disease
and how to prevent it. Make it your goal in 2008
to love your heart and get it into tip-top shape.
During 2008, an estimated 1.5 million
Americans will have a first or recurrent heart
attack, and approximately 700,000 will die of
heart disease, striking both women and men.
A heart attack is a frightening event, but,
learning the signs and what steps to take may
save a life, even your own. Most people think a
heart attack is sudden and intense, where a
person clutches his or her chest and falls over.
The truth is that many heart attacks start
slowly, as a mild pain or discomfort. Most
people who feel initial heart attack symptoms
often blame them on indigestion or heart burn.
If you or someone you love experiences these
symptoms have a doctor check them out.
According to the National Heart, Lung & Blood
Institute, the primary warning signs of a heart
attack include:
• Chest discomfort can occur in the
center of the chest and last for more
than a few minutes, or go away and
come back. The discomfort can feel
like uncomfortable pressure,
squeezing, fullness, or pain.
• Discomfort in other areas of the upper
body that 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 can
occur before chest discomfort.
• Other symptoms may include
breaking out in a cold sweat, nausea,
or lightheadedness.
You can reduce your risk of having a heart
attack—even if you already have coronary
heart disease or have had a previous heart
attack. The key is to take steps to get your heart
in good health and to prevent or control your
heart disease risk factors. Taking these steps
will reduce your risk of having a heart attack:
Stop Smoking
Cigarette smoking greatly increases the risk
of fatal and nonfatal heart attacks in both men
and women. It also increases the risk of a
second heart attack among survivors. Quitting
smoking greatly reduces the risk of heart
attack. One year after quitting, the risk drops to
about one-half that of current smokers and
gradually returns to normal in persons without
heart disease. Even among persons with heart
disease, the risk also drops sharply one year
after quitting smoking and can continue to
decline over time.
Lower High Blood Pressure
High blood pressure makes the heart work
harder. It increases the risk of developing heart
disease, as well as kidney disease and stroke.
Also called hypertension, it usually has no
symptoms. Once developed, it typically lasts a
lifetime. To help prevent or control high blood
pressure, you should lose excess weight,
become physically active, eat foods lower in
salt and sodium, limit alcohol intake, and, if you
are prescribed a medication, take it as directed.
Reduce High Blood Cholesterol
The higher the level of blood cholesterol, the
greater the risk for heart disease or heart
attack. Cholesterol is a fat-like substance in the
blood that builds up in the walls of arteries.
Over time, this buildup causes arteries to
become narrowed, and blood flow to the heart
is slowed or blocked. If the blood supply to a
portion of the heart is completely cut off, a
heart attack can occur. Various factors affect
cholesterol levels: diet, weight, physical activity,
age, gender, and heredity. High blood
cholesterol does not necessarily cause heart
disease; however, it is important to have your
cholesterol measured by a doctor. High
cholesterol is treated with lifestyle changes-a
healthy eating pian, physical activity, and loss of
excess weight and, if those do not lower it
enough, medication.
Aim for a Healthy Weight
Being overweight or obese increases your
risk of heart attack. It also increases your risk of
developing high blood cholesterol, high blood
pressure, and diabetes-each of which also
increases your chance of having a heart attack,
if you are overweight, even a small weight loss-
just 10 percent of your current weight-will help
to lower your risk of developing those diseases.
Losing weight and keeping it off depends on a
change of lifestyle that combines sensible
eating with regular physical activity. If you need
to lose excess weight, talk with your heaith care
provider about developing a fitness plan, which
includes a healthy, low-calorie, nutritious eating
pian and physical activity.
Be Physically Active Each Day
Physical activity can improve cholesterol
levels, help control high blood pressure and
diabetes, and manage weight. It also increases
physical fitness, promotes psychological well-
being and self-esteem, and reduces depression
and anxiety. To protect your heart, you only
need to do 30 minutes of a moderate-intensity
activity on most and, preferably, all days of the
week. If 30 minutes is too much at one time,
you can break it up into periods of at least 10
minutes each. If you have been inactive, you
should start slowly and consult a physician
before increasing your physical activity.
Manage Diabetes
Diabetes affects more than 16 million
Americans. It damages blood vessels, including
the coronary arteries of the heart. Up to 75
percent of those with diabetes develop heart
and blood vessel diseases. Diabetes also can
lead to stroke, kidney failure, and other
problems. Diabetes occurs when the body is
not able to use sugar as it should for growth
and energy. Symptoms of diabetes include:
increased thirst and urination, weight loss, and
blurred vision, hunger, fatigue, frequent
infections, and slow healing of wounds or sores.
Fortunately, new research shows that the same
steps that reduce the risk of heart disease also
lower the chance of developing type 2 diabetes.
And, for those who already have diabetes,
those steps, along with taking any prescribed
medication, also can prevent heart disease or
attack.
Keep this check list handy for a quick way to
remind yourself of how to keep your heart
healthy.
• choose more whole grains, legumes,
fresh produce and low fat dairy
products
® choose lean meat and poultry
® include fish in your diet
• limit your intake of fat
• limit your intake of sugars
• limit your intake of sodium/salt
• exercise portion control
• become physically active at least 30
minutes a day
• limit your intake of alcohol
• stop smoking
Statistics from CDC's National Center for Health Statistics as
published by the American Heart Association.
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The Greensheet (Austin, Tex.), Vol. 30, No. 51, Ed. 1 Thursday, January 31, 2008, newspaper, January 31, 2008; Austin, Texas. (https://texashistory.unt.edu/ark:/67531/metapth435618/m1/7/: accessed July 17, 2024), University of North Texas Libraries, The Portal to Texas History, https://texashistory.unt.edu.; .