February is American Heart Month. National Go Red Day for women’s heart disease is Feb. 5. Both these events were created to call attention to
the fact that more than 1.2 million people a year, in the United States alone,
suffer from some kind of coronary event. Nearly a million of those cases end in
death. Although heart disease is sometimes thought of as a man's disease, it is
the leading cause of death for both women and men, and women account for 52.6
percent of deaths.
That’s the bad news about heart disease. The good news is that the factors that
determine the risk of developing heart disease can usually be controlled by our
own lifestyles.
According to the Center for Disease Control’s Division for Heart Disease and Stroke Prevention, the chance of developing
coronary heart disease can be reduced by taking steps to prevent and control
factors that put people at greater risk. Additionally, knowing the signs and
symptoms of heart attack are crucial to the most positive outcomes after having
a heart attack. People who have survived a heart attack can also work to reduce
their risk of another heart attack or a stroke in the future.
Learn the signs, but remember this: Even if you're not sure it’s a heart attack, have it checked out. Minutes matter! Fast action can save
lives
—maybe your own. Don’t wait more than five minutes to call 9-1-1.
The American Heart Association has compiled a list of ways to prevent heart
disease, stroke and heart attack. The AHA asks the probing question: Why is
coronary heart disease the single major cause of death in the U.S.? One reason,
they conclude, is a lack of commitment to a heart-healthy lifestyle. Lifestyle
is not only the best defense against heart disease and stroke, it
’s also every individual’s personal responsibility. Following these simple steps can reduce all of the
modifiable risk factors for heart disease, heart attack and stroke:
Stop smoking. If you smoke, quit. If someone in your household smokes, encourage them to quit.
It
’s tougher to recover from a heart attack or stroke or to live with chronic heart
disease than it is to quit smoking.
Choose good nutrition. A healthy diet is one of the best weapons available to fight cardiovascular
disease. Choose nutrient-rich foods
—which have vitamins, minerals, fiber and other nutrients but are lower in
calories
—over nutrient-poor foods. A diet rich in vegetables, fruits, whole-grain and
high-fiber foods, fish, lean protein and
fat-free or low-fat dairy products is the key. And to maintain a healthy weight,
coordinate your diet with your physical activity level so you're burning as
many calories as you take in.
Reduce blood cholesterol. Fat lodged in your arteries is a disaster waiting to happen. You must reduce
your intake of saturated fat, trans fat and cholesterol and get moving. If diet
and physical activity alone don
’t get those numbers down, then medication may be the key.
Be physically active every day. Research has shown that getting at least 30 minutes of physical activity on five
or more days of the week can help lower blood pressure, lower cholesterol and
keep your weight at a healthy level. But something is better than nothing, Even
10 minutes at a time may offer some health benefits.
Aim for a healthy weight. Obesity is an epidemic in America, not only for adults but also for children.
Fad diets and supplements are not the answer. Good nutrition, controlling
calorie intake and physical activity are the only way to maintain a healthy
weight.
Manage diabetes. Cardiovascular disease is the leading cause of diabetes-related death. People
with diabetes are two to four times more likely to develop cardiovascular
disease.
Reduce stress. Some scientists have noted a relationship between coronary heart disease risk
and stress in a person
’s life. For example, people under stress may overeat, start smoking or smoke
more than they otherwise would.
Limit alcohol. Drinking too much alcohol can raise blood pressure and lead to heart failure or
stroke. A safe average is one drink for women or two drinks for men per day.
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