Heart disease is leading cause of death for both men and women
Some 325,000 Americans die each year from heart attacks.
By L. H. GRAY
Truckers Connection
2/27/2008
Did you know the leading cause of death for both men and women in the U.S. is heart disease? Over 79 million Americans have some form of cardiovascular disease. About 325,000 people die each year from heart attack, and the American Heart Association estimates that 1.2 million people will suffer a heart attack this year. Strokes kill over 150,000 people each year, and about every 45 seconds a stroke occurs.
February is American Heart Month. It is a time to help raise the nation’s awareness of the prevalence of heart disease and what can be done to improve heart health.
A Fistful of Power
Your heart is only about the size of your fist, yet it pumps blood to your entire body, supplying oxygen and nutrients, and removing wastes. In one minute’s time, your heart will have circulated approximately one and a half gallons of blood through your arteries, capillaries and veins.
Your heart is a powerhouse working all day and all night for you!
· Your heart beats approximately 100,000 times per day.
· In a year, your heart beats about 38 million times.
· Your heart pumps approximately 700,000 gallons of blood per year.
· You have about 60,000 miles of blood vessels in your body.
· The heart muscles work twice as hard as the leg muscles of a sprinter.
· Your heart weighs less than a pound.
What is Heart Disease?
With heart disease, the vessels may become narrowed or hardened and the heart has to work harder to circulate your blood. Your organs may not receive enough oxygen-rich blood, including your heart. In time, a heart attack or stroke may occur.
There are many conditions that make up heart disease and increase your risk of having a heart attack or stroke:
High blood pressure: Blood pressure is the pressure of your blood in your arteries. A reading greater than 120/80 indicates high blood pressure. This condition is dangerous because it makes the heart work harder and can enlarge the heart.
High Cholesterol: Cholesterol is a waxy, fatty substance that is transported throughout the body via the blood. Too much of it can lead to plaque build up in your arteries. This can block and thicken your arteries, making it difficult for the blood to pass through.
High Triglycerides: Triglycerides are another fatty substance in the body that is transport via the bloodstream. High levels of triglycerides lead to coronary blockage and serious heart problems.
Diabetes: Though diabetes is not a form of heart disease, most diabetics have or develop heart disease.
Are You at Risk?
If you have never been diagnosed with heart disease, you may still be at risk. Take this quiz to check your risk level.
1. Is there premature heart disease or heart attack in an immediate relative?
2. Are you a current smoker or have you recently quit?
3. Is your blood pressure greater than 120/80 mmHg or are you taking BP medication?
4. Is your total cholesterol level over 200 mg/dL, or your LDL over 130 mg/dL or HDL less than 35 mg/dL?
5. Is your fasting blood glucose 100 mg/dL or higher?
6. Is your body mass index 30 or greater (http://www.consumer.gov/weightloss/bmi.htm)? Or your waist over 40 inches if you’re male or over 35 inches if you’re female?
7. Do you live a sedentary lifestyle with no regular exercise?
The more questions you answered yes to, the greater your risk for heart disease. For a more comprehensive test, take the Risk Assessment at the American Heart Association’s website: www.americanheart.org. Talk to your doctor about your risk factors.
Steps to a Healthy Heart
Whether already have heart disease, are at risk for developing it, or simply want to do your best to stay well, there are steps you can take. You can prevent or improve heart disease by following a healthy lifestyle. Here are some ways to make your heart a healthy heart.
IMPROVE your eating habits. What you eat greatly influences your overall health, as well as your weight. Choose your foods carefully to get the most nutrition while limiting fats and sugar. Foods that are closest to their natural state, such as grilled chicken instead of chicken pie, are generally better for you. Always read nutrition labels. Know what’s in the food you’re eating.
· Less fats: Avoid saturated and trans fats. You’ll find these in high-fat animal products and bakery items. Eat healthy fats, primarily monounsaturated fat (found in things like olive oil and nuts), and also polyunsaturated fat. You will see a breakdown of fats on the nutrition label.
· Reduce salt: Cut back on salt. Don’t add extra to your meals and be careful with prepackaged foods. Sodium is high in many products such as soup, hot dogs, chips and French fries.
· Lighter calories: Look for lighter calorie versions of foods you enjoy, such as light ice cream versus full fat, or baked chips versus fried. By swapping out high-calorie foods with lighter versions you can reduce your calorie intake.
· More fiber: Eat plenty of vegetables, fruits and whole grains (look for the fiber content on the nutrition label). Most adults should have nine or more servings of fruits and vegetables per day.
· Limit sugar: Sugary foods dump empty calories, raise your blood sugar and weaken your immune system. Try replacing a candy bar with nuts and a piece of fruit, or a low-sugar protein bar. Try flavored water instead of soda, and a whole grain muffin instead of a donut.
· Stop when full: Don’t overeat and use portion control. Don’t eat when you’re not hungry. Instead of eating out of boredom, chew gum or drink water.
INCREASE your physical activity. If you haven’t been doing any kind of exercising, getting started is probably the hardest part. Once you’ve decided on some activities and gotten into a routine, it becomes a normal part of your day.
· Pick a time: If you’re a morning person, take a short walk before breakfast. If you hate getting up and feel groggy and grouchy, wait until later in the day. When you stop for the night, stretch your legs and get some exercise.
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