Healthy You Article – February 6, 2009

Love Your Heart
By Mary Perkins – Wellness Center Manager

About 6 million American women have coronary heart disease according to statistics from the National Heart, Lung, and Blood Institute. Heart disease has no quick fix, and even with surgical intervention, will worsen unless treated with lifestyle changes and medication. Twenty-three percent of women will die within 1 year after having a first heart attack. About 35 percent of women who have had a heart attack will have another within 6 years. About half of women who have a heart attack will be disabled with heart failure, a life-threatening condition in which the heart cannot pump enough blood to supply the body’s needs. (www.hearttruth.gov)

Six Key Steps to Reduce Heart Disease/Heart Attack Risk
You can reduce your risk of having a heart attack, even if you already have coronary heart disease (CHD) or have had a previous heart attack. The key is to take steps to prevent or control your heart disease risk factors.

Stop Smoking Cigarettes
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. Women who smoke and use oral contraceptives have an even greater risk than smoking alone. The good news is that quitting smoking greatly reduces the risk of heart attack and gradually returns to normal in persons without heart disease.
For information about quitting smoking call Joanne Fedele, North Country Hospital Community Health Planner at 334-3208, or sign up for The Wellness Center’s next Quit Time program by calling 334-5566.

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. You should have your blood pressure checked at least every 2 years by a professional, or more often if you’ve already been diagnosed with hypertension.
To help prevent or control high blood pressure, you should: lose excess weight; become physically active; follow a heart healthy eating plan, including 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 level of cholesterol in the bloodstream greatly affects the risk of developing heart disease; the higher the level of blood cholesterol, the greater the risk for heart disease or heart attack. When there is too much cholesterol (a fat-like substance) in the blood, it 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, the result is a heart attack. Various factors affect cholesterol levels: diet, weight, physical activity, age and gender, and heredity.
High blood cholesterol itself does not cause symptoms. You may not know your blood cholesterol level is too high. So, it’s important to have your cholesterol measured. Adults age 20 or older should have their cholesterol checked at least once every 5 years, or as your doctor advises.

Aim for a Healthy Weight
A healthy weight is crucial for a long, healthy life. In 1999, almost 108 million (61 percent) of adults in the United States were overweight or obese. 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 (7-10 percent of your current weight) will help to lower your risk of developing these diseases.
To be at their best, adults need to avoid gaining weight, and many need to lose weight. Losing weight and keeping it off depends on a change of lifestyle that combines sensible eating with regular physical activity, not a temporary effort to drop pounds quickly. If you need to lose excess weight, talk with your health care provider about developing an action plan, which includes a heart-healthy, low-calorie, nutritious eating plan and physical activity.

Be Physically Active Each Day
Being physically active reduces the risk of heart-related problems, including developing heart disease or suffering from a heart attack. 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. Those who have already had a heart attack can also benefit greatly from being physically active. If you have coronary heart disease, check with your health care provider before starting a physical activity program. This is especially important if you are over age 55, have been inactive, or have diabetes or another medical problem. Your health care provider can give you advice on how rigorous the exercise should be.

The Heart of the Matter
Remember that heart disease is the leading cause of death for women. For more information on heart disease, visit http://www.americanheart.org. Take the risk of heart disease seriously, for yourself and for the women you love. Often women give all of their attention to looking after their families and forget to take care of themselves! Talk to your doctor, find out your risk, and take action today to lower it. Your heart will love you for it!

"HEALTHY YOU” is a weekly column prepared by health care providers and staff at North Country Hospital and Health System. For information or to suggest a topic for this column, please call Mary Perkins, Wellness Center Manager, 334-3226, or email mperkins@nchsi.org.