Heart disease is leading cause of death for both men and women

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.

· Choose some activities: You may be limited with what you can do, but walking is almost always do-able—in a parking lot, at a mall or at a large store. You might also be able to find stairs to walk up and down on. In the truck you can do basic strength training and stretching exercises. At home, get out and cycle, go swimming, workout at the local gym, or go line dancing.

· Consider your fitness level. Start moderately at a pace you can handle. You may need to start with 10-15 minutes then increase your activity to 30 minutes over time. Make it your goal to improve until you can exercise 30 minutes 5-6 days of the week.

SHED those extra pounds. It’s easy to gain weigh sitting behind the wheel all day, eating truck stop food and getting shortchanged on sleep. But carrying extra weight affects your health and puts you at greater risk for heart disease. One of the best things you can do for your health is to lose weight. Even a small weight loss can be beneficial.

· Talk to your doctor: Find out if your doctor can recommend a diet or refer you to a dietician. It’s hard to figure things out on your own. Having a diet plan will help you get on course.

· Cut out junk: Start by eliminating desserts, sodas, white breads and pastas, sugary cereals and fried foods. Hopefully, this doesn’t eliminate your whole diet, but just getting the junk out will drastically reduce your overall calories.

· Choose healthy foods: Lean meats that are grilled, baked or broiled, low fat dairy products, fresh fruits and vegetables that are either raw or lightly cooked, and whole grains (think brown, not white) are good choices.

· Get active: Move as much as possible. Park far away from the door, take the stairs, add a walk to your lunch break, clean your truck with gusto. Any increase in activity is beneficial.

QUIT smoking. Cigarette smoking damages the linings of the arteries, reduces the amount of oxygen the blood can carry to the body and the heart, and raises blood pressure. Quitting smoking is the most important step you can take to reduce your risk of heart disease.

· Get help. Don’t try to do it alone. Talk to your doctor about smoking cessation. You may be able to use a nicotine replacement product to help you quit. There are also clinics and support groups to help you stop smoking.

· Plan a date. Decide when you’re going to quit. Be prepared to throw out all your smoking paraphernalia.

· Tell others. Get your friends and family to support you.

· Stay busy. Keep your mind off the cravings by staying busy.

· Try again. No matter how many times you’ve tried and failed, keep trying. Many people make several attempts before being successful.

Other ways to keep your heart healthy include managing your stress, getting enough sleep, and going for regular checkups and blood tests. Remember how hard your heart works for you and take care of it…so it can keep working hard.