Cardiovascular Health Tips
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General
Cardiovascular Health Information
Heavy
alcohol consumption is associated with cardiovascular diseases such as
cardiomyopathy, hypertension, arrhythmias, and stroke.
Aspirin
After a Heart Attack
Studies show that heart attack patients who took
aspirin when their symptoms began, and then daily for one month, significantly
lowered their risk of dying and of having another heart attack or stroke.
Aspirin
During a Heart Attack
Up to 10,000 more people would survive heart attacks
if they would chew one 325 milligram aspirin tablet when they first had chest pain
or other sign of a heart attack. Patients should be given aspirin during the first
hour -- during pre-hospital transport or in the Emergency Room -- if a heart
attack is suspected.
C-Reactive
Protein (CRP)
The C-Reactive Protein test (CRP) is a blood test that may be
a better indicator of heart attack risk than tests for cholesterol.
Cardiovascular
Disease
Cardiovascular disease is a disease of the heart and blood vessels
and is the nation's leading killer, claiming 939,610 lives in 2000. The personal,
social, and economic impacts of cardiovascular disease are significant. In 2000,
the economic impact was estimated to be almost $290 billion. Knowing the risk
factors for heart disease and heart failure and adopting life-long heart-healthy
practices can improve heart health.
Cloning
and Transplants
Researchers say they've taken a major step toward cloning
pigs whose hearts, lungs and kidneys could be safely transplanted into humans.
Such organs would save the lives of thousands of critically ill people who cannot
get transplants because of the shortage of human organs. Scientists say they
produced four piglets without one of two genes that lead to the massive rejections
that have plagued efforts at xenotransplantation -- the process of replacing human
organs with animal organs.
Dine
at the Dinner Table Only
If you eat in front of the TV, then every time you
nestle in with the remote control, it's a cue to eat. Instead, designate an eating
spot for all meals and snacks.
Exercising
When Obese
If you're obese, check with your physician before initiating any
exercise program. Search for a low impact aerobic program as a starter.
Fat
Free vs. Calorie Free
Just because a product is fat free, doesn't mean it
is calorie free. In fact, fat free or reduced fat products can have as many, if
not more, calories per serving than regular products. So, yes, you do need to
watch your fat intake. But remember that calories count, too.
Food
Labels to Reveal Artery-Clogging Trans Fat
Trans fat hasn't gotten the
attention its infamous cousin, saturated fat, earned through warnings and labels.
That's about to change: After 10 years of debate, the government is requiring food
labels to reveal exact levels of the artery clogger.
Trans fat is in numerous
products, from meats and dairy products to pastries. The most common source is
partially hydrogenated vegetable oil, where liquid oil is turned into a solid to
protect against spoiling and maintain long-term flavor.
Garlic
and Heart Disease
Garlic helps fight heart disease. It contains sulfur
compounds, which scientists suspect inhibit the formation of artery-clogging blood
clots. It may reduce both elevated blood cholesterol and blood pressure. Roasting
transforms garlic into an almost buttery substance that makes a great fat-free
spread for bread or addition to dips. To roast, wrap a garlic head in aluminum
foil and bake at 400 degrees F (200 degrees C) for 40 minutes.
Heart
Reshapes After Injury
Using the male chromosome as a marker, researchers
studying eight cross-gender heart transplants from New York Medical College have
discovered that the body can actively reshape the heart after injury.
High
Sodium Foods
High sodium foods include:
Canned soup, canned vegetables,
canned tomato products, canned tuna/salmon, ham, hot dogs, bacon, sausage, olives,
pickles, sauerkraut, instant mixes, garlic salt, onion salt, celery salt, soy
sauce, processed foods, lunch meat, cheese
Ibuprofen
vs. Aspirin
The popular pain reliever ibuprofen blocks the heart-protecting
effects of aspirin when taken at the same time. Regular aspirin can be taken two
hours before or after ibuprofen. Enteric-coated aspirin, which is released more
slowly into the blood, could be taken at bedtime without a conflict.
Inflammation
May Cause Heart Attacks
In what doctors are calling a revolutionary
departure from long-held beliefs about the causes of heart attacks, there is new
emphasis on low-grade inflammation in various parts of the body as triggering such
events.
While medical experts have for years focused on cholesterol and clogged
arteries, research indicates that inflammation may just as often be the cause of
heart attacks, and in fact half of all heart attack victims have normal or even
low levels of cholesterol.
New research shows that people with high levels of
C-reactive protein - - an indicator of inflammation - - have twice the risk of
heart attack than those with elevated cholesterol.
In response to the findings,
the Centers for Disease Control and Prevention (CDC) is drawing up new
recommendations that will likely urge doctors to test most middle-aged Americans
for inflammation, as well as cholesterol, as a prevention for heart attack.
Inflammation
Twice as Bad as Cholesterol
Despite their seemingly healthy cholesterol
levels, new research shows many people are at high risk of heart attacks because
of painless inflammation in the bloodstream.
The inflammation comes from many
sources and triggers heart attacks by weakening the walls of blood vessels, making
fatty buildups burst. A large study concludes it is twice as likely as high
cholesterol to trigger heart attacks.
Inflammation can be measured with a test
that checks for C-reactive protein, or CRP, a chemical necessary for fighting
injury and infection. The test typically costs between $25 and $50.
Diet and
exercise can lower CRP dramatically. Cholesterol-lowering drugs called statins
also reduce CRP, as do aspirin and some other medicines.
Mini-Meals
for Weight Loss
Having smaller, more frequent meals can prevent you from
getting ravenously hungry and overeating. On average, weight loss winners eat five
times a day.
New
MRI Technique for CAD
A new type of imaging technique using an MRI device
can detect most diseased coronary arteries, potentially sparing many heart
patients a more invasive, expensive and uncomfortable test, the angiogram.
Nuts
Cut Sudden Death Risk in Men
Men who eat nuts regularly have roughly half
the risk of sudden cardiac death as those who don't consume the food.
Nuts
contain unsaturated fats that aren't as hard on the arteries as their saturated
siblings. Some nuts have other cardiac benefits. Walnuts are rich in alpha-linolenic
acid, a form of omega-3 fatty acid that has been shown to boost cardiovascular
health and which may prevent heart rhythm anomalies. They can also be a good
source of nutrients such as vitamin E and magnesium.
Nuts
for Nuts
Have you stopped snacking on nuts because you've heard they're too
fatty, caloric, and salty? Well, take heart. Recent studies have shown that nuts
can help prevent coronary disease. They're rich in unsaturated fats, vitamin E,
fiber, folic acid, and other B vitamins. And walnuts are especially rich in
heart-healthy oil. So dig in, but choose the unsalted variety and, as with any
food, enjoy them in moderation.
OTCs
and Sodium
Some OTC drugs have large amounts of sodium in them. Always read
the labels for over-the-counter drugs. When in doubt, ask a pharmacist, or your
health care provider, if the drug is one you can use.
Prioritize
Exercise
The beds might not get made, but you still must make time for
exercise. That's how you keep weight off, you make exercise part of your daily
schedule.
Reducing
Dietary Sodium - Breads and Cereals
Breads, Cereals, Rice and Pasta Group:
*
Read the Nutrition Facts Panel to compare the sodium content of cereals.
*
Snack foods are typically high in sodium.
* There are lots of reduced sodium or
no-salt-added snacks available.
Reducing
Dietary Sodium - Fats and Sweets
Fats, Oils and Sweets:
* As a general
rule salad dressings and condiments are high in sodium.
Reducing
Dietary Sodium - Fruits and Vegetables
Fruit and Vegetable Groups:
* To
keep the sodium content down try seasoning vegetables without salt.
* Herbs and
spices can provide a tasteful alternative.
* Canned vegetables are higher in
sodium than fresh or frozen.
* Try the low-sodium or "no-salt added"
versions.
* Plain frozen vegetables contain less salt than those frozen with
sauces.
* Canned vegetable juices are high in sodium, select reduced sodium
versions.
Reducing
Dietary Sodium - Meats
Meat Group:
* Processed luncheon meats are high
in sodium. Select lower sodium luncheon meats.
* Choose unsalted nuts.
*
Most canned soups are very high in sodium.
* Reduced-sodium soups are
available; however, they still contain substantial sodium.
* Many frozen
dinners, convenience foods, combination dishes, and packaged mixes are also high
in sodium. Check the Nutrition Facts Panel to compare the sodium content of these
foods.
Reducing
Dietary Sodium - Milk
Milk, Yogurt, and Cheese Group:
* Cheeses vary in
sodium content, but tend to be higher in sodium than milk or yogurt.
*
Processed cheeses, cheese foods, and cheese spreads contain more sodium than
natural cheese.
* Reduced sodium cheeses are available.
Salt
Substitutes
People with kidney problems, or who are taking medicines,
should check with their health care provider before using "salt
substitutes." Potassium chloride is found in many salt substitutes. Too much
potassium can be harmful to some people.
Sodium
= Na
Read the labels when you buy packaged foods. Look for different sodium
compounds that are added to foods. Watch for the words on labels that identify
sodium ingredients. These include "sodium" and sodium's symbol,
"Na" which is a capital "N" with a small "a."
Tea
Reduces Heart Disease
Studies show tea can help prevent cancer,
osteoporosis, and heart disease. Tea antioxidants, called polyphenols, may be 100
times as effective as vitamin C and 25 times as effective as vitamin E.
Treatment
May Help Body Grow Bypasses
Medication that prompts the growth of new blood
vessels (angiogenesis) may one day help the body produce its own bypasses around
clogged heart or leg arteries.
Whole
Grains, Older Women and Heart Health
Older women who eat the right amount
of whole grains cut their risk of a fatal heart attack significantly. At ages 55 -
69, women who eat whole grains for at least three of their daily carbohydrate
servings were found to be in better heart health during the next 10 years. Whole
grain breads, crackers and cereals -- made from grains that have not been stripped
of their bran and germ -- protect against heart disease and diabetes. It's unclear
which part of the whole grain -- the fiber, the vitamin E, the folate, the
magnesium or some of the health-protective phytochemicals -- provides the health
benefits. Read labels carefully. Look for "whole-grain" or
"whole-wheat flour" as the first or second ingredient.
Women
and Heart Disease
By increasing the intake of folate and Vitamin B6, you
may also prevent heart disease. Women with the highest intake of folate (545
micrograms or more per day) and Vitamin B6 (4.6 mg or more per day) were 45% less
likely to develop coronary artery disease than women with the lowest intake of
folate (less than 190 mg per day) and Vitamin B6 (less than 1.1 mg per day). The
main source of both vitamins is a multivitamin supplement and many cold breakfast
cereals that are fortified with both nutrients.
Cholesterol
Facts
Atherosclerosis
When
there is too much cholesterol in your blood, the excess can become trapped in the
walls of your arteries. By building up there, the cholesterol helps to cause
hardening of the arteries or atherosclerosis. And atherosclerosis causes most
heart attacks by slowing or even blocking the flow of blood to the heart. When
this happens, the heart gets less oxygen than it needs. This weakens the heart
muscle, and chest pain (angina) may occur. If a blood clot forms in the narrowed
artery, a heart attack (myocardial infarction) or even death can result.
Carbs
and Heart Disease
Researchers think that a diet heavy on sugar-refined
carbohydrates (such as white bread, low-fiber cereals and white rice) upsets
levels of good and bad cholesterol and interferes with the body's ability to use
insulin. Healthful carbs such as whole grains, fruits and vegetables, on the other
hand, get the green light.
Cholesterol
Build Up
Cholesterol build-up happens very slowly; you are not even aware
of it. If you lower your high blood cholesterol level, you can slow, stop, or even
reverse the build-up and lower your likelihood of death from heart disease.
Cholesterol
Explained
Cholesterol is a waxy substance that occurs naturally in all
parts of the body. Your body needs cholesterol, which it uses to make many
hormones and vitamin D. Cholesterol also aids in fat digestion. Your body makes
enough cholesterol to meet its needs. You can also get cholesterol from the foods
you eat. Only foods from an animal source such as meat, poultry, fish and dairy
foods contain cholesterol.
Choosing
Between Butter and Margarine
If dry toast just isn't appealing, you may
wonder which spread is healthier: butter or margarine. Margarine wins, according
to the American Dietetic Association. That's because it has no cholesterol and
less saturated fat than its dairy cousin. And for the healthiest spread, the group
says to choose margarine in a tub over the stick variety.
Eat
More Beans
Beans and other legumes contain pectin which surrounds
cholesterol and escorts it from the body.
Fruit
Helps Lower Cholesterol
Fruit contains pectin that helps lower cholesterol.
The best fruits to eat to battle high cholesterol are grapefruit, oranges and
apples.
Nutrition
Therapy
Many people who try nutrition therapy for increased cholesterol
levels notice a change in their condition within a few weeks and only need two or
three visits.
Potential
Cholesterol Fighters
The following substances are potential weapons against
high cholesterol: tea, lemongrass oil, spirulina, barley, oats, rice bran and
activated charcoal.
Supplements
to Decrease Cholesterol
The following supplements that have shown the most
promise in lowering cholesterol: niacin, vitamin C, vitamin E and calcium.
Switch
to Olive Oil
Olive oil, nuts, avocados, canola oil and peanut oil are high
in monounsaturated fat which helps lower bad (LDL) cholesterol levels.
Types
of Fats
Types of fats include: *
Polyunsaturated fat (10% of calories) - corn oil, soybean oil, safflower oil,
sesame oil, cottonseed oil, sunflower oil *
Monounsaturated fat (10-15% of calories) - olive oil, peanut oil, canola
(rapeseed) oil *
Saturated fat (less than 10% of calories) - butter, cream, whole milk, ice cream,
cheese, meat marbling, coconut, palm kernel oil, palm oil, hydrogenated fat, cocoa
butter
Hypertension
African
and Hispanic Americans
African and Hispanic Americans have a much higher
rate of hypertension. People of these ethnic groups need to be more diligent in
getting their blood pressure taken on a frequent basis.
Alcohol
and Hypertension
People with hypertension (high blood pressure) should
limit their alcohol intake to two drinks or fewer per day. Alcohol consumption
raises blood pressure.
Avoid
Isometrics if Hypertensive
Hypertensive people should avoid isometric
exercises like weight-lifting which can cause blood pressure to soar. Try aerobic
exercises like walking and swimming instead.
Blood
Pressure Machines
Only your doctor or other health care provider can tell
you if you have high blood pressure. There are machines in stores and malls, but
they SHOULD NOT substitute for the advice of a qualified professional.
Blood
Pressure Measurement
As blood flows from the heart out to the blood
vessels, it creates pressure against the blood vessel walls. Your blood pressure
reading is a measure of this pressure. A health care provider may use a device
called a sphygmomanometer, or blood pressure cuff, to take this measurement. The
test is short and painless. When that reading goes above a certain point, it is
called high blood pressure.
Blood
Pressure Normal Range
Because hypertension is so common, everyone should
have his or her blood pressure tested once a year. Blood pressure readings are
given in two numbers. The upper number, the systolic, is indicative of the
pressure in your arteries while your heart is pumping. The lower number,
diastolic, is indicative of the pressure in your arteries when your heart is at
rest. The average blood pressure reading for adults is 120/80, but a slightly
higher or lower reading (for either number) may not be a problem. If blood
pressure goes above 140/90, a doctor may recommend some form of treatment.
Compare
Food Labels
Read the Nutrition Facts on food labels to compare the amount
of sodium in products. Look for the sodium content in milligrams and the Percent
Daily Value. Aim for foods that are less than five percent of the Daily Value of
sodium.
Cut
Down on Sodium
A diet low in sodium (salt) can help ease high blood
pressure. Keep your sodium intake under 2,400 milligrams per day. Read food labels
for sodium content!
Don't
Worry, Be Happy
Positive people have lower blood pressures than negative
people. Keep a positive attitude to ease your hypertension.
High
Blood Pressure
If a doctor tells you have high blood pressure, or
hypertension, you may be surprised. High blood pressure does not cause symptoms.
You can have it even though you feel fine. But high blood pressure is a serious
condition that affects as many as 50 million Americans. High blood pressure can
lead to stroke, heart disease, kidney failure, and other health problems.
Marriage
and Hypertension
The longer two people are married, the more similar their
blood pressures become. If you have a high blood pressure reading, have your
spouse's blood pressure checked, also.
New
Blood Pressure Standards
New federal guidelines released May 14, 2003 say
blood pressure levels once thought normal are actually high enough to signal
"prehypertension" - putting those people at risk for high blood pressure
later in life. Normal
Blood Pressure:
* Systolic - less than 120
* Diastolic - less than 80 Treatment:
*
In otherwise healthy individuals: none
* In individuals with other diseases
such as previous heart attack, diabetes, kidney disease, certain other diseases:
none Prehypertension:
*
Systolic - 120-139
* Diastolic - 80-89 Treatment:
*
In otherwise healthy individuals: none
* In individuals with other diseases
such as previous heart attack, diabetes, kidney disease, certain other diseases:
medically treat diseases Stage
one hypertension:
* Systolic - 140-160
* Diastolic - 90-100 Treatment:
*
In otherwise healthy individuals: diuretics for most, possibly other drugs
* In
individuals with other diseases such as previous heart attack, diabetes, kidney
disease, certain other diseases: multiple medications Stage
two hypertension:
* Systolic - more than 160
* Diastolic - more than 100 Treatment:
*
In otherwise healthy individuals: two-drug combo, usually one is a diuretic
*
In individuals with other diseases such as previous heart attack, diabetes, kidney
disease, certain other diseases: multiple medications
Obesity
and Hypertension
Obese people are three times more likely to have
hypertension (high blood pressure) than people of normal weight. Losing even a few
pounds can make a significant difference.
Pets
and Hypertension
Interaction with pets helps lower blood pressure, so take
a dog or cat and call me in the morning :-)
Reducing
Sodium When Eating Out
Measures to reduce dietary sodium when eating out
include: *
Ask how foods are prepared. Ask that they be prepared without added salt, MSG, or
salt-containing ingredients. Most restaurants are willing to accommodate requests.
*
Know the terms that indicate high sodium content: pickled, cured, soy sauce,
broth.
* Move the salt shaker away.
* Limit condiments, such as mustard,
catsup, pickles, and sauces with salt-containing ingredients.
* Choose fruits
or vegetables instead of salty snack foods.
Treatment
of Mild Hypertension
With mild hypertension, a doctor may suggest exercise,
weight loss and the reduction of salt (sodium) and alcohol intake. In some cases,
these steps alone will reduce blood pressure to acceptable levels. There are also
many medications available to treat high blood pressure.
Smoking
and Heart Disease
Smoking
and Home
If you are like many new nonsmokers, the most difficult place to
resist the urge to smoke is the most familiar - home. The activities most closely
associated with smoking urges are eating, partying, and drinking. And, not
surprisingly, most urges occur when a smoker is present.
Smoking
Triggers
A list of typical "urge to smoke" triggers: *
Working under pressure
* Feeling blue
* Talking on the telephone
* Having
a drink
* Watching television
* Driving your car
* Finishing a meal
*
Playing cards
* Drinking coffee
* Watching someone else smoke | 
