Treating Shock
Shock is a life-threatening condition. It that occurs when the body is not getting enough blood to vital organs. Shock can be caused by problems with the heart, blood loss, a severe allergic reaction, an overwhelming infection or severe damage to the nervous system. Symptoms depend on the type of shock. They include shallow breathing; clammy, pale skin; confusion; weakness; and, eventually, unconsciousness. If you're with someone who goes into shock, call for emergency medical help immediately, according to the National Safety Council. While waiting for help to arrive, perform the ABCs of first aid: clear Airways, check Breathing and maintain Circulation.
Cover the person with a blanket to maintain body temperature.
If the person hasn't suffered any back or neck injuries, lay him or her down and elevate the feet to maximize blood flow to the brain.
Be calm and reassuring.
Strategies to Cut Your Worries
- Set aside a "worry hour." Put off all of your worrying until a certain time, allow a certain amount of time (30 minutes, say) and pick a certain place.
- Don't dwell on what might happen; focus on what is happening and face fears with logical arguments: Even if it snows, I have snow tires on my car and flares all ready. After your "worry time" has ended, let go of your worries until your next "worry time."
- Need a healthy outlet for anxiety? Exercise. It relieves tension and also helps control weight and strengthens your heart. Relaxation techniques (deep breathing, yoga) can help, too.
- Get plenty of sleep and avoid caffeine, alcohol and drugs to help you relax that have not been prescribed for you.
- When worries preoccupy you, try reading a soothing book or watching an upbeat movie.
- Can't get over your worries? If you think you might be worrying too much, seek professional help.
Essential Information About Hypothermia
Hypothermia is a condition that results from a drastic loss of body heat as a result of overexposure to the cold. A person with the condition will have an abnormally low core body temperature (below 95 degrees). Symptoms of mild hypothermia (temperature 90 to 95) are uncontrollable shivering, with pale, cool skin and some degree of confusion and difficulty moving. If the core temperature drops below 90 degrees, the body stops shivering, and blood pressure, heart rate and rate of breathing decrease. To give first-aid for hypothermia:
Stop the heat loss. Move the person to a warmer place and cover him or her with dry blankets. Don't place the person in front of a fireplace or radiator -- an extreme change in temperature could cause shock.
Use a heating blanket, heat lamp or hot pack, if available, taking care to rewarm the person gradually.
If the person is conscious and appears lucid, offer something warm and nonalcoholic to drink.
If the person is unconscious, seek emergency medical care. If you cannot detect a pulse after a minute, you can use CPR. Do not attempt CPR if the person has a pulse.
Cross-Training Tips for Walkers
- Build biceps and triceps by using hand weights.
- Build muscle support for your spine by swimming.
- Increase your upper-body flexibility by playing a weekly game of golf.
- Play tennis or basketball to train your muscles for explosive movement and to develop concentration and upper-body flexibility.
- When you work out on strength-training equipment, keep your heart rate in the training range.
- Do anaerobic training to build your endurance and power.
- Get a little exercise while you're relaxing. Take a recreational bicycle ride or swim with your children to tone muscles.
 
 
Watching for Trans Fat
Trans fat has joined saturated fat on the "bad fat" list. The Food and Drug Administration (FDA) now requires nutrition labels to include the amount of trans fat in each food. Doughnuts, french fries, margarine and fried chicken are some examples of foods that contain trans fat, which is worse for the heart than saturated fat. The FDA has estimated that listing trans fat content on labels will save 2,000 to 5,600 lives a year, as people either choose more healthful foods or manufacturers change their recipes to leave out the fat.
Watch the Stress to Prevent a Stroke
People who say they are under a lot of stress have almost double the risk for a fatal stroke, according to the American Heart Association (AHA). Researchers found that people who said they felt stress every week were half again as likely to have a fatal stroke as people who reported little stress in their lives. People who feel a lot of stress tend to smoke, be more sedentary, drink more alcohol and have high blood pressure, the AHA says. Ways to reduce stress: Eat a healthful diet, get regular exercise and try to avoid or limit your exposure to stressful situations where possible.
Watch the Stress to Prevent a Stroke
People who say they are under a lot of stress have almost double the risk for a fatal stroke, according to the American Heart Association (AHA). Researchers found that people who said they felt stress every week were half again as likely to have a fatal stroke as people who reported little stress in their lives. People who feel a lot of stress tend to smoke, be more sedentary, drink more alcohol and have high blood pressure, the AHA says. Ways to reduce stress: Eat a healthful diet, get regular exercise and try to avoid or limit your exposure to stressful situations where possible.
Treatment for a Nosebleed
The best way to deal with a nosebleed is to sit down and lean slightly forward. Don't lie down because keeping your head above your heart will make your nose bleed less, says the American Academy of Family Physicians. Leaning forward will allow the blood to drain out of your nose instead of down the back of your throat. Use your thumb and index finger to squeeze together the soft portion of your nose. Don't let go for at least 5 minutes. If it's still bleeding, hold it again for 10 minutes straight.
Tips on Treating a Tension-Type Headache
Over-the-counter medications are the first line of defense for treating the common headache. Some other methods:
Place an ice pack wrapped in a cloth on the forehead, eyes or temples.
Use a warm towel to relax neck and shoulder muscles.
Take a warm bath or shower to help relieve tension.
Rest in a quiet, darkened room.
Use simple relaxation techniques: breathing deeply, relaxing your muscles and using visual images.
Exercise for 30 minutes three times a week. Any aerobic exercise slows your heart rate and releases painkilling chemicals in the brain.
Get enough sleep; sleep can relieve headaches.
Sensible vs. Fad Diets
Sensible diets or weight management plans are designed to be used for a lifetime, says the American Heart Association. Fad diets, however, often give you the idea that you only need to follow them for a certain number of weeks or months. Fad diets also usually neglect to include exercise as part of their weight-loss plan. Regular exercise can help maintain weight loss gained through dieting. These diets also tend to emphasize dubious claims such as "fat-burning foods" or food combinations that cause you to lose weight. Talk to your health care provider about a healthy and sensible eating plan.
Putting Interest in Your Daily Walk
- Change your route. Turn a different direction when you leave the house. Drive to a different neighborhood and walk a loop back to your car.
- Change your pace. Walk fast one day, a bit slower the next.
- Change your goals. Try focusing on increasing your distance if you've been working to increase your speed.
- Walk with a gadget. A heart-rate monitor, walking poles or a pedometer can add interest to your walk.
- Walk a dog. Dogs offer companionship, a deterrent to criminals and a good reason to stick with your regular routine.
 
 
How to Stay in Shape
Don't assume that because you're getting older, you can't benefit from regular exercise. Studies show that, in the long term, older adults in all age groups hurt their health far more by not exercising than by exercising. Four types of exercise are important: endurance (increases your breathing and heart rate); strength (builds your muscles); flexibility (helps keep your body limber); and balance (helps prevent falls). The benefits of exercise and physical activity come from making them a permanent habit. Start with one or two types of exercises that you can manage and that you really can fit into your schedule, then add more as you adjust to ensure that you will stick with them.
How to Decompress at Work
Give each of the following stress-reducing strategies a try.
Exercise. At break time, take a 5- or 10-minute walk around the block or the office.
Take a deep breath. Slow, deep breathing brings more oxygen into your body, relaxes your muscles and slows your heart rate.
Check your posture. Sit up straight and press your lower back against your chair.
Get away from it all. Find a place in the building where you can escape when necessary.
Stand for a while. Sitting for hours stresses your back, thighs, neck and other muscles.
Home Sweet Home?
Home may be where the heart is, but danger also lurks there. A study at the University of North Carolina at Chapel Hill found accidents in the home resulted in 20 million visits to emergency rooms every year. These accidents caused 7 million disabling injuries and 20,000 deaths annually. Falls send most people to the hospital, followed by poisoning of both children and adults (because of prescription drug interactions). Other reasons include fire, smoke inhalation, suffocation and drowning.
Folate's Role in Good Health
Folate is important to help prevent birth defects, but it also may help prevent strokes and heart attacks, as well as Alzheimer's disease and cognitive dysfunction in elderly adults, according to the National Institutes of Health (NIH). Researchers think that folate regulates the body's levels of homocysteine, an amino acid that may increase the risk for these illnesses. Green leafy vegetables, citrus fruits and juices, whole wheat bread and dry beans are good sources of folate. The Food and Drug Administration (FDA) requires that folic acid be added to breads, cereals, flours, cornmeal, pasta and rice.
Emergency Preparedness
No one wants to experience an emergency, but it's best to be prepared. Here are some tips from the American College of Emergency Physicians that all members of your household should know:
Keep a first-aid kit in your home, as well as in your car.
Know the warning signs for conditions such as stroke or heart attack.
Organize your family's medical information. You should keep a list of medications and dosages that are taken by you and other family members.
Look through your house for safety hazards and eliminate them.
Take a first-aid class.
Keep emergency numbers near the telephones in your home.
Dangers of Common OTC Drugs
- Aspirin can affect your blood's ability to clot for up to two weeks. Too much aspirin can cause bleeding, stomach ulcers or ringing in your ears.
- Both aspirin and ibuprofen can cause bleeding ulcers in the stomach.
- Antacids provide relief of symptoms. If you need them too often, however, you should talk to your doctor. They also interact with many other medications.
- Laxatives are powerful and frequently abused. Overuse can create dependency and even permanent damage to your colon.
- Diet aids are like a mild form of amphetamine. They speed up the heartbeat and raise blood pressure. If you have hypertension, kidney disease or heart disease, you should avoid these.
 
 
Cutting Back on Salt
The USDA recommends 2,300 mg or less of sodium (salt) a day. If you need to limit the amount of salt and sodium in your diet, here are some suggestions from the National Heart, Lung and Blood Institute:
Read the food labels to help you pick foods lower in sodium.
Pay attention to the serving size listed on the label. If you eat two cups of a food, but the serving size is one cup, you'll need to double the amount of sodium listed.
Look for foods that use one of these terms on the label: sodium-free, very low sodium, low sodium, reduced sodium, light in sodium or unsalted.
A Cup of Tea, Anyone?
Drinking tea can boost the body's defense against disease. A chemical in tea called L-theanine primes immune system cells to attack bacteria, viruses and fungi and could, perhaps, be turned into a disease-fighting drug someday, according to a report in the Proceedings of the National Academy of Sciences. L-theanine is found in black, green and oolong tea. Other studies have linked tea to lower heart disease and cancer risk through the action of flavonoids, a type of antioxidant. Other studies have linked tea to combating osteoporosis and relieving some allergy symptoms.
Calcium Is Critical
Calcium is an important mineral that helps keep bones and teeth strong and helps maintain proper function of the heart, muscles and nerves, according to the Centers for Disease Control and Prevention. Good sources of calcium include low-fat or nonfat milk, low-fat cheese and low-fat yogurt; dark green leafy vegetables; nuts; and calcium-fortified foods, such as orange juice, cereal, bread, soy beverages and tofu.
What Is High Blood Pressure?
A blood pressure level of 140/90 mmHg or higher is considered high, according to the National Heart, Lung and Blood Institute. If your blood pressure is between 120/80 mmHg and 139/89 mmHg, then you have pre-hypertension. This means that you don't have high blood pressure now but are likely to develop it in the future. You can take steps to prevent high blood pressure by adopting a healthy lifestyle.
Watching for Trans Fat
Trans fat has joined saturated fat on the "bad fat" list. The Food and Drug Administration (FDA) now requires nutrition labels to include the amount of trans fat in each food. Doughnuts, french fries, margarine and fried chicken are some examples of foods that contain trans fat, which is worse for the heart than saturated fat.
Taking That First Step
Just about every tip on staying healthy includes a reminder to exercise. But how much exercise is enough? If your activity level is at or near zero, you should start moving, because any exercise is better than no exercise at all, says the American Heart Association. Start slow and work your way up to exercising for 30 to 60 minutes on most days of the week. Be sure to check with your health care provider before beginning an exercise program.
Smoking Leads to Infections, Plaque
Cigarette smoking turns the body into a breeding ground for infections, which can lead to artery-clogging plaque. Current and ex-smokers who had common chronic ailments -- such as bronchitis, ulcers, urinary-tract infections and gum disease -- were more than three times as likely to develop early atherosclerosis than people without such infections, according to a study in Stroke: Journal of the American Heart Association. Infections also promoted artery disease in people exposed to secondhand smoke.
Smoking Deadlier Than Suspected
Smoking is bad for your health: It can cause lung cancer, emphysema and heart disease, among other health problems. That's not news. What is news, is that smoking contributes to a host of other diseases, as well: cataracts, acute myeloid leukemia and cancers of the cervix, kidney, pancreas and stomach, according to the U.S. Surgeon General. Smoking kills about 440,000 Americans each year.
Risks of Pipe Smoking
Although fewer teens are smoking cigarettes these days, pipe smoking is on the rise among adolescents. Unfortunately, pipe smoking carries just about the same risks for tobacco-related illnesses as cigar and cigarette smoking, according to the American Cancer Society. Pipe smokers are at risk for developing cancers of the bladder, colon and rectum, esophagus, kidney, larynx, lung, pancreas and stomach, as well as heart disease, stroke and emphysema.
Reading Labels
When you're studying food labels at the grocery store, keep in mind what "free" means. According to the National Heart, Lung and Blood Institute, "free" means that the food contains none of or only a very small amount of the nutrient in question: fat, saturated fat, cholesterol, sodium, sugar or calories. "Calorie-free" means fewer than 5 calories per serving. "Fat-free" means less than 0.5 grams of fat per serving.
Questions About Blood Pressure Medication
Before you start taking medication for high blood pressure, the National Heart, Lung and Blood Institute recommends that you ask your doctor these questions: What time of day should I take my medication? Should I take it with food? Are there any foods, beverages or dietary supplements I should avoid when taking it? What are the side effects? What should I do if I miss a dose?
Outlook Affects Recovery From Stroke
Pessimists are more prone to post-stroke depression, says the American Heart Association. A 12-month study of 190 people recovering from a first stroke found the most pessimistic were nearly five times more likely to develop post-stroke depression than those who were more optimistic. Depression can interfere with recovery.
Morning Meal
If your idea of breakfast is fast food, you might rethink your morning meal. A study in a 2004 issue of the American Journal of Clinical Nutrition found that regular consumption of a fatty fast-food breakfast could lead to chronic inflammation of the blood vessels, a risk factor for heart disease and stroke. Any meal will trigger at least some inflammation, the researchers said, but a heavy, fatty meal triggers a larger response.
 
Immune Response and Food Allergies
If you have a food allergy, it means that your body's immune system mistakenly believes that the food is harmful to you, according to the Food Allergy and Anaphylaxis Network. If you eat the food you are allergic to, your body's reaction can affect your breathing, your digestion, your skin and your heart. These foods account for 90 percent of food allergies: milk, eggs, peanuts, nuts, fish, shellfish, soy and wheat.
Healthful Almonds
Eating an ounce of almonds each day can significantly reduce your LDL ("bad") cholesterol, says the American Heart Association. Almonds, and nuts in general, are also good sources of protein, carbohydrates and a variety of vitamins and minerals.
Getting a Grip on Portions
If you frequently order "super-size" or "value meals" at fast-food restaurants, you may end up forgetting what a "normal" portion of food looks and feels like. These super meals can also lead to obesity. About 55 percent of American adults are overweight, leaving them at increased risk for certain cancers, heart disease, stroke, diabetes, high blood pressure and osteoarthritis, according to the American Institute for Cancer Research (AICR).
Fruits, Vegetables Protect Against Stroke
Eating fruits and green or yellow vegetables daily may protect against stroke. A 48-year study of 120,321 people found almost-daily consumption of green and yellow vegetables reduced the risk for death from stroke by 26 percent in both men and women, compared with those who ate no vegetables more than once a week. Almost-daily fruit intake reduced the risk by 35 percent in men and 25 percent in women. The study was published in 2003 in Stroke: Journal of the American Heart Association.
Feeling Faint
Simple faints often can be triggered by certain experiences, such as seeing blood, standing up in a hot room or skipping a meal. These kinds of faints often end spontaneously if the person's head is brought down to heart level. If someone you're with faints, put the person in a reclining position and lift his or her legs up onto a chair, say health experts at the University of Washington. When the blood returns to the head, consciousness is usually regained and the person returns to normal.
Exercise Need Not Be Difficult
Some people think that you have to work out hard to make exercise worth it. This approach keeps a lot of people from maintaining or even starting an exercise program, according to IDEA, an organization of fitness instructors. Any exercise is better than none. Regularly walking for as little as a half hour most days of the week has been shown to reduce the risk for heart disease, IDEA says.
Excess Weight and Health Problems
Being overweight can lead to a number of health problems, according to the Centers for Disease Control and Prevention. These health problems include:
Heart disease
Stroke
Diabetes
Cancer
Gallbladder disease
Sleep apnea
Osteoarthritis
 
Dress Up Your Salad
You can add more heart-healthy soy to your diet with this salad dressing: Combine two tablespoons of yellow miso, 2/3 cup of fresh carrot juice and 1 tablespoon each of soy oil, grated fresh ginger, rice vinegar and honey. Then pour some of the dressing onto your salad and refrigerate the rest for later use.
Donating Blood
Fewer than 5 percent of healthy Americans who could donate blood actually do so each year, according to the American Association of Blood Banks. The average donor is a college-educated white male, between the ages of 30 and 50, who is married and has an above-average income. On average, 38,000 units of red blood cells are needed each day in the United States for trauma victims, heart surgery, organ transplants and patients receiving treatment for leukemia, cancer or other diseases.
Diagnosing Diabetes
A third of the 9 million American women who have diabetes don't know it, aren't getting treatment and are at risk for more serious problems, including kidney failure, heart disease and blindness, according to the U.S. General Services Administration. See your health care provider if you have any of these symptoms: frequent urination, excessive thirst, extreme fatigue or weakness, slow healing of wounds and infections, blurred vision or numbness or tingling in hands or feet.
Choosing Fats
When you are deciding which type of fat to buy, remember that unsaturated fats are the healthiest, according to the National Heart, Lung and Blood Institute. Good choices include margarines that are soft, light and free of trans fats; and oils such as corn, canola, olive, safflower, soybean and sunflower. Stick margarine contains trans fat, which should be limited in the diet. Butter, solid shortening, lard and fatback contain saturated fat.
Calcium Is Critical
Calcium is an important mineral that helps keep bones and teeth strong and helps maintain proper function of the heart, muscles and nerves, according to the Centers for Disease Control and Prevention. Good sources of calcium include low-fat or nonfat milk, low-fat cheese and low-fat yogurt; dark green leafy vegetables; nuts; and calcium-fortified foods, such as orange juice, cereal, bread, soy beverages and tofu.
Caffeine Can Help Lightheadedness
Some people feel lightheaded when giving blood. If that's happened to you, you may want to try drinking coffee beforehand. Researchers at Ohio University report that those who drank about two cups of coffee before donating were significantly less likely to feel woozy than those who had no caffeine in their systems. Caffeine can raise blood pressure and heart rate, however, so this method may not be for everyone.
Breathe to Relax
Next time you feel stressed, try this breathing exercise to help you relax. Inhale through your nose, then slowly exhale through your mouth. As you exhale, make a long sighing sound as you do. Repeat three or four times. This exercise relaxes you by decreasing your blood pressure and stress-hormone levels and bringing more oxygen to your heart and brain.
Begin With Blueberries
Blueberries may help prevent heart disease because they're high in antioxidants. Start your mornings with this smoothie: For 30 to 45 seconds in a blender, mix together 1 cup blueberries, 1 cup orange juice, 2 cups low-fat vanilla yogurt and 1/4 cup low-fat milk.
Antioxidant Foods
If you're looking for good sources of antioxidants, those compounds that may help protect against cancer and heart disease, try eating more fruits and vegetables. The U.S. Department of Agriculture (USDA) says the best foods are cranberries, blueberries, Russet potatoes, pecans, red beans and red kidney beans, pinto beans, cooked artichokes and apples. The spices cinnamon and cloves also contain antioxidants, the USDA says.
Staying Active With Diabetes
People with type 2 diabetes who manage to get in some exercise at work may reduce their risk for heart disease. Researchers writing in 2004 in the journal Circulation found that people with diabetes whose work involved physical activity were less likely to die from heart disease than people whose jobs were sedentary. Those who exercised or were physically active during their non-work hours also cut their death risk over people who got little or no exercise during their leisure hours.
Not Too Super
American children are becoming "super-sized," with their obesity rates doubling during the past two decades, says the American Heart Association (AHA). Obese children experience the same risk factors associated with heart disease in adults, including high blood pressure, high cholesterol and type 2 diabetes. Obese children also are more likely to become obese adults.
Try, Try Again
Even if you've tried to quit smoking and failed, there are still good reasons to keep on trying. The Centers for Disease Control and Prevention lists some immediate and long-term health benefits when you quit:
Twenty minutes after quitting your heart rate drops.
Twelve hours after quitting the level of carbon monoxide in your blood returns to normal.
Two weeks to three months after quitting your risk for heart disease drops and your lung function begins to improve.
One to nine months after quitting coughing and shortness of breath decrease.
One year after quitting your risk for coronary heart disease is half that of a smoker's.
The Benefits of Almonds
Adding almonds to a healthful diet may help reduce cholesterol levels, says the American Heart Association (AHA). Adults who substituted about 2 ounces of almonds for other foods reduced their LDL ("bad") cholesterol by nearly 10 percent after one month. Adults who consumed fewer nuts also saw their cholesterol levels decline, researchers report in Circulation: Journal of the American Heart Association. Almonds are a good source of monounsaturated fat (10 grams per ounce) and contain very little saturated fat (1 gram per ounce). Moreover, as a plant-based food, almonds contain no cholesterol. Compounds found in almonds known as phytochemicals have been found to reduce the risk of heart disease. Adding nuts to a diet already sufficient in calories and fat could lead to weight gain, so be sure to reduce calories elsewhere.
The Benefits of Aerobic Exercise
It decreases the resting heart rate because your heart gets stronger. It lowers blood pressure, so you might not need hypertension medication. It gives you more energy, so you can enjoy more activities. It raises HDL cholesterol levels, reducing the risk of arteriosclerosis. It lowers incidence of heart disease.
Stress Can Take Its Toll
High mental stress is linked with an increased risk of cardiovascular death, says the American Heart Association (AHA). One study found women who reported the highest levels of mental stress had double the risk for stroke-related and heart-related deaths than those with low stress levels. Highly stressed men had 1.74 times greater risk of heart attack than those with low stress.
Start Moving
The risk for heart disease is 1.5 to 2.4 times greater for people who are sedentary, compared with people who are physically active, according to the American Heart Association. The increased risk for heart disease by being sedentary is comparable to the increased risk because of high blood cholesterol, high blood pressure and cigarette smoking.
Going With Healthy Fat
Eating omega-3 fatty acids from fish and plant sources can protect your heart. These healthful fats make blood less likely to form clots that cause heart attacks, and they protect against irregular heartbeats that cause sudden cardiac death, says the American Heart Association in a 2002 study. Food sources include mackerel, lake trout, herring, sardines, albacore tuna, salmon, tofu, soybeans, canola, walnuts and flaxseeds.
AEDs Safe for Young Children
Automated external defibrillators (AEDs) -- devices that shock the heart to restore a normal heartbeat after a life-threatening heart rhythm -- are safe for children as young as age 1, according to the American Heart Association. Until recently, they were approved only for people ages 8 and older.
Heavy Meals Are Risky
A heavy meal can increase the risk of heart attack by about four times within two hours of eating, according to the American Heart Association. Such a meal may act as a trigger for a heart attack in much the same way as extreme physical exertion and outbursts of anger might -- especially in someone who has heart disease.
Diet and Exercise Still Critical
If you're at risk for a heart attack, you should do more than take cholesterol-lowering medication. Researchers at the University of Texas studied 400 people with heart disease and found that those who took only medication had a 30 percent risk for a heart attack or open-heart surgery. But those who took medication, ate a low-fat diet and exercised had a 5 percent risk.
Cigarettes Boost Plaque Buildup
Cigarette smoking contributes to heart disease by choking off the heart's supply of blood. The byproducts of smoking damage the linings of arteries and promote the buildup of blood-vessel-clogging plaque. And these harmful effects extend beyond the heart's large arteries into the network of tiny blood vessels that supply blood to most of the heart muscle, according to the American Heart Association.
At Risk for Diabetes
Nearly a quarter of Americans have metabolic syndrome, which can lead to type 2 diabetes, according to the American Heart Association. You could be at risk for metabolic syndrome, also called insulin resistance syndrome, if you have three or more of these symptoms: high blood pressure, high cholesterol, low levels of HDL (good) cholesterol, high triglyceride levels or a waist circumference larger than 35 inches if you are a woman or 40 inches if you are a man. Talk to your doctor if you have questions about this condition.
Losing Weight Cuts Risk for Heart Disease
Another reason to maintain a healthful weight: Being just 10 percent overweight increases your risk for coronary artery disease, according to 2004 information from the American Obesity Association. But losing as little as 5 to 10 percent of your body weight, and keeping it off, can significantly decrease insulin levels and high blood pressure, thereby decreasing your risk for diabetes, stroke and heart attack.
Diabetes and Heart Disease
People with diabetes need to pay attention to their hearts. Two-thirds of people with the condition will eventually die of cardiovascular disease, says the American Heart Association (AHA). They can reduce their risk of death by controlling the risk factors, such as blood sugar, obesity, blood pressure and high cholesterol.
Reducing Heart Disease Risk
Elevated triglyceride levels boost your risk for heart disease. Normal triglyceride levels are less than 150 mg/dl, according to the American Heart Association. Borderline high levels are 150 to 199, and high levels are 200 to 499. To help reduce triglyceride levels, lose weight if you're overweight; reduce the amount of saturated fat and cholesterol in your diet; cut back on your alcohol consumption; and get at least 60 minutes of exercise on most or all days of the week. Be sure to talk with your doctor before beginning an exercise program.
A Woman's Heart Disease Risk
You're at risk for heart disease:
If your father had a heart attack before age 56 or if your mother had one before age 60.
If you are 20 percent or more overweight.
If body fat is concentrated around your midsection.
If you have a low level of HDL ("good") cholesterol and a high level of LDL ("bad") cholesterol.
If you have diabetes.
If you have high blood pressure.
If you smoke or are exposed to secondhand smoke.
If you don't exercise.
If you are under constant stress.
Exercising to Protect the Heart
For the physically fit, vigorous exercise seems to offer more protection against heart disease than low-intensity exercise. But for people who do not exercise regularly and are out of shape, engaging in moderate exercise also can provide protection, according to the American Heart Association.
Heart Disease and Women
Although many women may see cancer as their most serious health threat, heart disease is the bigger killer. Researchers at New York University School of Medicine reported in 2004 that heart disease is the leading cause of death in U.S. women over age 45. Each year, 500,000 women die of heart disease.
Good Dental Hygiene Important for Heart Health
It's important to brush and floss twice a day. New research indicates that gum disease caused by poor oral hygiene can result in pain and tooth loss, contribute to heart disease and lead to stroke, says the American Academy of Periodontology. People with gum disease can have nearly twice the risk of a fatal heart attack as those with healthy gums.
Fatty Acids and Heart Health
Consuming 1 gram of the fatty acids EPA and DHA every day can keep the heart from lapsing into erratic rhythms, says the American Heart Association. This will make blood clots less likely to form and lower blood levels of triglycerides. You can get the fatty acids from eating plenty of fish or by taking fish oil supplements.
Exercising to Protect the Heart
For the physically fit, vigorous exercise seems to offer more protection against heart disease than low-intensity exercise. But for people who do not exercise regularly and are out of shape, engaging in moderate exercise also can provide protection, according to the American Heart Association (AHA). The more vigorously you think that you exercise, regardless of whether that activity level meets exercise recommendations, the lower your risk for heart disease, an AHA study says. Health experts recommend 30 minutes of moderate to vigorous physical activity five to seven days a week. Be sure to check with your doctor before beginning any new exercise program.
Diet and Exercise Help the Heart
A rigorous, short-term diet and exercise program can reduce the risk of heart disease, says the American Heart Association. A study of obese men found those who consumed a diet high in whole grains, vegetables and fruit and who took a daily walk for 45 to 60 minutes lowered their blood pressure.
Beans for Your Heart
One way to cut your risk of heart disease is to change your diet. Eat beans, legumes or peas at least four times a week and you'll be 22 percent less likely to develop heart disease, according to the Archives of Internal Medicine.
Alcohol and Healthy Hearts
Scientists have known that drinking moderate amounts of alcohol can prevent heart attacks, but a recent study of 38,000 men suggests that how often a man imbibes is more important than what or how much he drinks. As little as half an alcoholic drink a day can reduce the risk of heart attacks, whether the beverage is beer, red or white wine or liquor. The study, published in the New England Journal of Medicine, found that men who drank at least three days a week had 33 percent fewer heart attacks than nondrinkers. Those who imbibed only once or twice a week had only a 16 percent lower risk. Researchers speculate that drinking a little bit of alcohol regularly helps keep blood cells from becoming sticky, thus helping prevent heart attacks.
A Woman's Heart Disease Risk
You're at risk for heart disease if your father had a heart attack before age 56 or if your mother had one before age 60. If you are 20 percent or more overweight. If body fat is concentrated around your midsection. If you have a low level of HDL ("good") cholesterol and a high level of LDL ("bad") cholesterol. If you have diabetes.
Heed Heart Attack Warning Signs
Anyone who has chest pain that worsens over a five-minute period should call for emergency medical help, according to new guidelines released by the American Heart Association (AHA). Worsening chest pain, especially if accompanied by shortness of breath, weakness or lightheadedness, can be a sign of a heart attack. The more quickly a person having a heart attack is treated, the more likely the person is to survive without long-term complications, the AHA says. Other symptoms of a heart attack include pain in the arms, back, neck, jaw or stomach.
Smoking and Heart Attacks
Smoking is a major risk factor for heart attacks, even among younger adults. Researchers writing in the journal Tobacco Control in 2004 said smoking boosts the risk for heart attack by about five times in adults younger than age 40. Smoking was a factor in 81 percent of men in that age group who had a heart attack, and in 77 percent of women in that age group, according to the study.
Heart Disease and Women
Although many women may see cancer as their most serious health threat, heart disease is the bigger killer. Researchers at New York University School of Medicine reported in 2004 that heart disease is the leading cause of death in U.S. women over age 45. Each year, 500,000 women die of heart disease. That figure is higher than the deaths for all cancers combined.
Fish Consumption May Lower Heart Rate
Eating fish may lower your heart rate and reduce the risk for sudden death from cardiac arrest, according to a 10-year study of 9,758 men ages 50 to 59. The omega-3 fatty acids found in cold-water fish, such as salmon, tuna and mackerel, may prevent the deaths by regulating heartbeat and preventing the irregular heart rhythms associated with sudden death. The study was published in 2003 in Circulation: Journal of the American Heart Association.
Diet and Exercise Help the Heart
A rigorous, short-term diet and exercise program can reduce the risk of heart disease, says the American Heart Association. A study of obese men found those who consumed a diet high in whole grains, vegetables and fruit and who took a daily walk for 45 to 60 minutes lowered their blood pressure. High blood pressure is a risk factor for congestive heart failure, kidney disease, coronary artery disease and stroke.
Air Pollution Linked to Heart Disease
Breathing polluted air, especially smoky exhaust from factory smokestacks and the tailpipes of diesel-powered vehicles, can contribute to exercise-induced heart disease, says the American Heart Association (AHA). A recent study also found people with heart disease were three times more likely to suffer ischemia or decreased oxygen supply to the heart muscle, after exercising in highly polluted air.