Lower
your risk with heart healthy habits
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[April 13, 2011]
ARA
--The
Centers for Disease Control reports that more than one quarter of
all deaths are caused by heart disease alone. However, despite its
often-deadly effects, heart disease does not have the high profile
of cancer, AIDS and other terminal diseases. This means that many
people with heart disease either do not realize they have the
condition, or do not seek treatment for early warning signs. While
many think that heart disease primarily affects men or the elderly,
women are just as likely to suffer from heart disease as men. In
fact, approximately 10 percent of women age 45-64 suffer from the
disease.
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Geeta
Maharaj, nursing director at Everest College's Salt Lake City
campus explains that you don't have to be in nursing school to
know there are many things you can do to reduce the likelihood
of having heart-related health problems. "One of the most
important is simply to learn about how your life choices affect
your heart's health," adds Maharaj.
The major risk factors for heart disease are inactivity,
obesity, high blood pressure, cigarette smoking, high
cholesterol and diabetes. In 2005-2006, the Center for Disease
Control reported that 37 percent of Americans had two or more of
these risk factors, potentially increasing their chances of
contracting heart disease.
However, approximately one half (47 percent) of deaths caused by
sudden cardiac arrests happen outside of hospitals, which
suggests that many people who are suffering from heart disease
go undiagnosed, or are not seeking treatment.
Medical research has shown that lowering cholesterol and blood
pressure levels can reduce the likelihood of having a heart
attack, needing heart bypass surgery, and dying from heart
disease. Even for those who are currently healthy, lowering
cholesterol can reduce the risk of developing heart disease. "It
is important to know the risk factors for heart disease and talk
to your doctor about how to reduce the likelihood of suffering
from a heart attack or cardiac arrest," says Maharaj.
Even if you are not at risk for heart disease, Darlene Mention,
RN, MSN, CCRN, nursing instructor at Everest University's
nursing program in Brandon, Fla., suggests taking the following
steps to improve overall heart health.
First, exercise. Your heart is a muscle, and just like your
other muscles, it needs to be worked out regularly. Mention
recommends that you get at least a half an hour of cardio at
least five times a week.
Second, Mention suggests maintaining a healthy weight, and
trying to lose extra pounds if possible. Obesity is one of the
primary causes of heart disease, and is often linked to other
risk factors such as having high cholesterol or being inactive.
Improving your diet can also help you lower your cholesterol and
promote overall health. As a rule of thumb, Mention explains
that your diet should include five servings of fruits and
vegetables a day. Two servings of certain fish, such as salmon,
trout or mackerel a week can also promote heart health. These
fish are full of fats that replenish needed oils. However, you
should limit your consumption of saturated fats, which are found
in full-fat dairy products, many red meats, fries and other
cooking fats.
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Similarly,
Mention advises cutting back on salt. She explains that the
recommended daily allowance is 2,300 milligrams of salt for
adults, and less than 1,500 milligrams for middle-aged and older
adults with elevated blood pressure. It is important to check
food labels, as many processed foods have high levels of sodium.
While some studies have suggested that drinking a glass of red
wine at dinner may reduce the likelihood of heart attacks, in
general, moderation is the key to alcohol consumption. The
recommended daily limit of alcohol is three to four servings for
men, and two to three for women.
In addition, Mention explains that if you are serious about your
heart health, you should quit smoking. Smoking dramatically
increases the likelihood of contracting heart disease. Studies
have shown that female smokers are three times as likely to have
a heart attack before the age of 40 than are non-smokers.
It is also important to learn the early warning signs of heart
disease, which include nausea, indigestion, back pain,
dizziness, fatigue, and chest pain, as early action can make a
huge difference in treatment. Finally, Mention recommends that
you talk to your doctor or a licensed nurse about potential
preventive measures you can take, if you are at risk for
contracting heart disease.
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