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Heart disease is America's number-one killer. The term
"heart disease" usually describes coronary artery disease (CAD). In CAD,
the arteries in the heart become blocked with enough cholesterol (fat)
to reduce or stop the flow of blood. If this happens, the heart does not
get the steady supply of blood and oxygen it needs to stay healthy. This
can damage the heart muscle and cause chest pain or a myocardial
infarction ("heart attack").
Stroke is the nation's number-three killer and a leading
cause of severe, long-term disability. Stroke is a type of
cardiovascular disease. It affects the arteries leading to and within
the brain. A stroke occurs when a blood vessel that carries oxygen and
nutrients to the brain is either blocked by a clot or cholesterol. When
that happens, part of the brain cannot get the blood (and oxygen) it
needs, so it starts to die. For more information regarding your risk for
stroke, click
here or go to The American Stroke Association website
Understand Your Risk
Risk factors are traits and lifestyle habits that
increase your risk of developing heart disease or stroke. In general the
more risk factors you have the greater your chance of developing blood
vessel blockage that can lead to a heart attack or stroke. Some risk
factors are out of your control, and others are not.
Risk factors you can not control include:
- Increasing age (45 years or older for men; 55
years or older for women)
- Gender
- Race
- Family medical history of early (before 55 for
men, 65 for women) heart disease
- Previous heart attack or stroke
Risk factors that you can control, treat or prevent
include:
- High blood pressure
- High blood cholesterol (high LDL ("bad")
cholesterol)
- Smoking
- Physical inactivity
- Obesity/overweight
- Diabetes
Control High Blood Pressure
High blood pressure, also called hypertension, raises
your risk of heart disease, stroke, and kidney failure. High blood
pressure causes the heart to work harder than normal, which makes the
heart and arteries more prone to injury.
If your blood pressure is higher than 140/90 mm Hg when
measured on two or more occasions, then you have high blood pressure. If
your blood pressure is 120-139/80-90, then you are pre-hypertensive and
should also take steps to promote lifestyle changes to prevent disease.
Normal blood pressure is below 120/80 mm Hg.
If you have high blood pressure, see your doctor. Your
doctor may prescribe a heart-healthy diet, weight loss (if needed),
regular exercise, restricted salt intake and possibly medication. To
learn about the National Heart Lung & Blood Institute's heart healthy
low sodium DASH Diet plan, click
here
Control High Blood Cholesterol
A high cholesterol level is bad because the cholesterol
can build up in the walls of arteries that bring blood to the heart and
brain, thus narrowing the arteries and reducing blood flow. High
cholesterol has no symptoms so it's important to find out what your
cholesterol levels are so you can lower them if you need to. Check with
you doctor to have cholesterol screening done.
There are two main types of cholesterol, "bad"
cholesterol or low-density lipoprotein (LDL) and "good" cholesterol or
high-density lipoprotein (HDL). Your LDL cholesterol goal depends on how
many other risk factors (listed in the above section titled "Know Your
Risk") you have:
If you don't have heart disease, hardening of the
arteries or diabetes and have one or no risk factors as determined in
the Know Your Numbers risk calculator, then your LDL goal is less than
160 mg/dL.
If you don't have heart disease, hardening of the
arteries or diabetes and have two or more risk factors then your LDL
goal is less than 130 mg/dL.
If you do have heart disease, hardening of the arteries
or diabetes your LDL goal is less than 100 mg/dL.
If you have high blood cholesterol then eating a healthy
diet, maintaining a healthy weight and getting regular physical activity
are important to lowering your risk. To develop a personal eating plan
that will help keep your blood cholesterol low, click
here.
Stop Smoking
People who smoke incur damage to blood vessel walls,
causing plaque to build up. Smoking also promotes heart disease by
reducing HDL ("good") cholesterol. Smoking may disturb the heart rhythm
in people who have chest pain or who have had a heart attack. This can
lead to sudden cardiac arrest. Cigarette smoking is the biggest risk
factor for sudden cardiac arrest.
If you don't smoke now, don't start. Talk with your
health care provider if you need help quitting.
Increase Physical Activity
Exercise can help control blood cholesterol, diabetes
and obesity. It can also help lower blood pressure. Regular,
moderate-to-vigorous activities such as walking, gardening or dancing
for a total of 30 minutes on most or all days can help your heart.
Before starting a vigorous exercise program you should check with your
doctor. Make time for regular physical activity to help lower your risk
of developing heart disease.
Target a Healthy Weight
People who have excess body fat are at higher risk for
heart disease and stroke even if they don't have other risk factors.
Eating too many calories and getting too little exercise are the main
causes of obesity.
One way to determine whether you have excess body fat is
by using the Body Mass Index (BMI). BMI is a measure of total body fat
using height and weight. Click
here to find your BMI by using the National Heart Lung & Blood
Association's calculator. You can also read about BMI and the health
risks associated with obesity by
clicking here.
To lose weight most women should eat 1,200 to 1,500
calories a day, but not less than 1,200. Most men should eat 1,500 to
1,800 calories a day, but not less than 1,500. Losing one to two pounds
per week or less is considered a healthy weight loss. For help in
adopting a healthy eating plan, visit the American Heart Association Web
site at www.deliciousdecisions.org
If you can't lose weight on your own, talk to your
doctor or a registered dietitian or nutritionist.
Take Your Medications As Prescribed
Ask your doctor if taking aspirin every day is right for
you, and don't stop taking any of the medicines prescribed for high
blood pressure, high cholesterol or diabetes, even if you are feeling
better, unless your doctor tells you to. You should also try to take
your medicine every day at the same time and use a pill box if necessary
to help you remember. Always tell your doctor if you think you are
experiencing side effects from your medicines.
The Diabetes Factor
Diabetes increases the risk of heart attack and stroke.
One reason is that diabetes is usually linked with high cholesterol and
triglyceride levels. It also affects the blood vessels. Many people with
diabetes also have high blood pressure. People with diabetes should
monitor their blood glucose levels regularly and make necessary
lifestyle changes and/or take medicine prescribed by a doctor to
maintain a normal blood sugar level.
Know Your Numbers and Take Action!
Take these important steps in determining your risks and
lowering your chances of developing heart disease.
Step 1: Check Your Risk Factors
Count up the number of the following risk factors that
apply to you:
- Cigarette smoking
- High Blood Pressure (140/90 mmHg or higher or taking
medication for high blood pressure)
- Low HDL "good" cholesterol (less than 40 mg/dL) *
- Family history of early heart disease (in father or
brother before 55 years old; in mother or sister before 65 years old)
- Age (men 45 years or older; women 55 years or older)
* If your HDL "good" cholesterol is 60 mg/dL or higher,
subtract 1 from your total count
Step 2: Calculate Your 10 Year Risk
To estimate your 10-year risk of having a heart attack,
use the National Cholesterol Education Program's calculator
.
Step 3: Assign Your Risk Category
To assign your risk category, use the following table:
| If You Have |
Your Category Is |
| Heart disease, diabetes, or a risk score more than
20% |
Highest Risk |
| 2 or more risk factors from the list above AND a
risk score between 10-20% |
Next Highest Risk |
| 2 or more risk factors from the list above AND a
risk score less than 10% |
Moderate Risk |
| 0 or 1 of the above risk factors |
Low to Moderate Risk |
Step 4: Set Your Goals for Managing Your Risk
Print out the document below and work with your health
care practitioner to develop a plan of action that will help you reduce
your risk by working on the things you CAN control.
Click below to print copies of these other tools to
help you track and manage your heart health.
Resources
Here are a few additional resources to help you take
charge of your health and lifestyle.
American Dietetic Association
1-800-877-1600
www.eatright.org
American Heart Association
1-800-AHA-USA1
www.americanheart.org
American Lung Association
"Freedom From Smoking"
1-800-LUNG-USA
www.lungusa.org
American Stroke Association
1-888-4-STROKE
www.StrokeAssociation.org
National Heart, Lung, and Blood Institute
1-800-575-WELL
www.nhlbi.nih.gov/health
National Institutes of Health
www.nih.gov
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