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Heart disease claims more lives than any other disease in the
United States. And heart attacks alone are suffered by 1.5 million
Americans each year, claiming about 500,000 lives.
Our lifestyles greatly contribute to the health of our heart.
So when you are overweight, smoke or lead a stressful or inactive
life, these behaviors put you at greater risk for heart disease.
This guide provides you with steps that you can take toward a
healthier heart - and a healthier life.
Your heart is a muscle that pumps blood throughout your body via
the various arteries. Your blood carries oxygen, which is needed
by your heart and other muscles, and organs to stay alive.
Atherosclerosis occurs when your arteries become clogged or narrowed
because of fatty deposits of plaque. When plaque breaks away, a
blood clot can form, which can stop the flow of blood, and a heart
attack can occur.
When your heart doesnât get enough oxygen because of clogged
or narrowed arteries, the heart muscle can start to die.
That is why time is of the essence when you begin experiencing
the signs of a heart attack. The longer you wait to get to the
hospital, the more damage to you and your heart. If you get to
the hospital immediately, your doctor can give you treatment that
could save your heart muscle and your life.
This patient education brochure (adapted for the Web),
written by Carmen Manzo, R.N., CCRN, and produced by the Department
of Public Relations and Marketing, was recognized with an Excellence
in Cardiovascular Reporting award by the American Heart Association.
For more information on cardiology services at Monmouth Medical
Center or a physician referral, please call Med-Search, Monday
to Friday, 8 a.m. to 4:30 p.m., at 732-870-5500.
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Here are the major factors that can increase your risk of having
a heart attack.
- Being male
- Post-menopausal women
- Smoking
- High cholesterol
- High blood pressure
- Diabetes
- Inactive lifestyle
- High-fat diet
- Stress
- Family history of heart disease
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The more risk factors you have, the greater chance you have of
experience a heart attack.
If you have any of the symptoms listed below, donât waste
time seeking medical attention. Tell someone what is happening
to you and if your symptoms last longer that 15 minutes, call 911.
This can be a pain in your chest or below your chest. It can radiate
to your neck, jaw, arms, back or shoulders. It can be sharp, dull,
constant or just a pressure or squeezing sensation.
Shortness of breath can occur after exertion or when you are resting.
It can feel as if something is on your chest or you just can't
catch your breath.
Palpitations feel as if your heart is beating too fast or as if
it is skipping a beat.
Dizziness or any type of weakness can be accompanied by any of
the other symptoms.
An often-overlooked symptom, indigestion that is intense and lasts
longer than 15 minutes requires prompt medical attention.
These may include sweating (in combination with other symptoms),
nausea/vomiting and blackouts.
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Cholesterol builds up in your coronary arteries and narrows them,
making it difficult for the blood to flow. That is why you need
to concentrate on lowering your cholesterol and fat intake, as
well as control your weight. If you are 20 pounds or more overweight,
your heart must pump harder.
Here are some heartfelt tips in this area:
- Eat less foods that are high in saturated fats, including red
meats, whole milk, butter, cream, cheese and chocolate.
- Eat less foods that are high in cholesterol, including eggs,
liver and mayonnaise.
- Eat more fish and skinless chicken.
- Eat more foods that are high in fiber, including grains, fruits
and vegetables.
- Decrease your intake of salt, which makes your body retain
water.
- Decrease your intake of caffeine, which causes arteries to
narrow.
- Limit the size of your portions.
- Make sure you eat breakfast each morning, preferably a whole
grain cereal with skim milk.
- Snack on fresh fruits, vegetables, unsalted pretzels or popcorn.
- Drink plenty of water, and consume a glass of water between
meals and before meals to decrease your appetite.
A regular exercise program conditions your heart and improves
overall fitness. When you exercise, your resting heart rate decreases,
making your heart pump more effectively. It also can decrease your
blood pressure and promote weight loss.
Before embarking on any exercise regimens, itâs important
to check with your physician to determine what type of activities
are best for you.
Here are some heartfelt tips when engaging in an exercise program:
Warm up before beginning your workout. This will stretch your
muscles and start your heart pumping a little faster.
Walking is a highly recommended form of exercise. Be sure to start
out slowly, increasing your rate of speed each day until you are
walking at a brisk pace.
Ask your doctor for your heart rateâs - safe target zone-
and make sure that you donât exceed that rate when exercising.
Set exercise goals. For example, start off with the objective
of walking for 30 minutes three times a week, gradually increasing
that target to walking for 60 minutes four times a week.
Most importantly, make sure that you stop exercising immediately
if you become dizzy, or experience chest pain, severe fatigue,
shortness of breath or nausea.
Nicotine and carbon monoxide - byproducts of smoking - damage
the arterial walls. Smoking also can cause arterial spasms, which
occur when the arteries become smaller and decrease the blood flow
and adds to the lack of oxygen.
When you quit smoking, you immediately begin reaping the benefits,
as your blood pressure and heart rate improve because your body
is getting more oxygen.
Here are several heartfelt tips in regards to smoking cessation:
- Contact your physician to see whether a nicotine patch or chewing
gum can be prescribed.
- Become part of a support group, whose members also have quit
smoking.
- Ask your physician whether you may benefit from acupuncture
or hypnosis techniques.
- Engage in an activity in place of smoking, such as chewing
gum. Make sure your substitution is not fattening or unhealthy.
Diabetes damages the arterial walls because of increased blood
sugars. If your blood sugar level is high, contact your physician,
who may be able to regulate your diet or change your medication
to bring the level down.
Although experiencing stress is a normal response to change, it
becomes taxing to the heart when it is prolonged or overwhelming.
Stress causes the coronary arteries to become smaller, decreasing
the blood supply and oxygen. Your body also tends to increase cholesterol
during stressful times.
Here are some heartfelt tips in dealing with stress:
- Avoid taking on too many tasks, and learn to say no during
times when things are overwhelming.
- Try to keep things in perspective and donât make something
out of nothing.
- Deal with problems as calmly as you can.
- Learn to relax, including using techniques such as closing
your eyes and visualizing a peaceful scene, or breathing slowly
and focusing only on your breathing.
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