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TIPS:

Heart Health W h a t Yo u N e e d To K n ow

This Permafold® is not meant to take the place of expert medical care or treatment. Follow your doctor’s or health care provider’s advice.

Permafold® Topics1 Risk Factors

2 Exercise

3 Eat Right

4 Deal with Stress

5 Other Heart Health Tips

6 Heart Conditions

7 Heart Attack Warning Signs

Reviewed and Approved by the Senior Medical Advisory Board

1. Risk Factors

Risk Factors You Can’t Change

• Youhavehadaheartattackorstroke.• Youhaveafatherorbrotherwhohadheartdisease

beforeage55.Youhaveamotherorsisterwhohadheartdiseasebeforeage65.

• Youareamanaged45yearsorolderorawomanaged55yearsorolder.

• Race.AfricanAmericanshaveahigherriskthanCaucasians.

Risk Factors You Can Control

• Highbloodpressure(HBP).• Highbloodcholesterol.• Smoking.

• Beingoverweight.• Lackofexercise.• Diabetes.• Metabolicsyndrome.Thisishaving3ormoreof

theseproblems:– Yourwaistmeasuresmorethan40inchesif

youaremaleormorethan35inchesifyouarefemale.

– Highbloodpressure.– Diabetesoryourbloodsugarishigherthanit

shouldbe.– Hightriglycerides(atypeoffatintheblood).– Your“good”cholesterol(HDL)islessthan40

mg/dLifyouaremaleandlessthan50mg/dLifyouarefemale.

Bodybuildersexercisetomakemusclesintheirbodiesstronger.Theheartisamuscle.Exercisemakesitstronger,too.Exercisealsodoesthesethings:• Ithelpsmorebloodgettotheheartand

moreoxygengettothelungs.• Itlowersthechanceofbloodclotsin

thearteries.• Ithelpslowerbloodpressure.• Itlowersstress.

Thebestexercisefortheheartisonethatmakesitbeatfasterandhelpsthelungstakeinmoreoxygen.Thisiscalledaerobicexercise.Aerobicexercisesinclude:• Walkingfast.• Stepaerobics.• Jumpingrope.• Crosscountryskiing.• Jogging.

• Talk to your doctor before you start to exercise if: – You have been inactive for a long time.– You are overweight.– You are over 35 years old.– You have any medical problems.

• Start out slowly. Build up from there.• Warm up and cool down with exercise.• Wait at least 2 hours after you eat to do heavy exercise.• Vary the exercises you do, so you won’t get bored.

Some factors make people more likely to suffer from heart disease. The more risk factors you have, the more you are at risk.

2. ExerciseAim to do an aerobic activity at least 20 minutes a day. Do this 5 or more days a week. The goal during an aerobic workout is to reach your target heart rate. (See “Target Heart Rate” box on the next panel.) Even moderate levels of exercise will be good for the heart.

3. Eat Right

• Have5to9ormoreservingsoffruitsandvegetableseveryday!

• Eatlessfat,mostlylesssaturatedandtransfats.TheseraiseLDL(“bad”)cholesterolintheblood.Transfatsareinfoodswithhydrogenatedoils.Theseareinstickmargarineandsomeprocessedsnackfoodslikecrackers.

• Readfoodlabels.Choosefoodslowintotalfat,saturatedandtransfats.

• Usemargarinesandsaladdressingsmadewithplant“sterols”and“stanols.”

• Addlittlefattofood.Whenyoudo,useonlymonounsaturatedandpolyunsaturatedfats.(Readthechartbelow.)

Fat Chart

Saturated and Trans Fats (Avoid these) • Coconut, palm and palm kernel oils.• Cocoa butter (chocolate).• Animal fats: Beef, pork, lard, suet, bacon. • Cream, butter, fat in whole milk dairy products. • Hydrogenated fats like stick margarine and

shortening.

Monounsaturated Fats (Use these)• Canola, olive, and peanut oils.• Fat in avocados.• Fat in almonds, peanuts, pecans.

Polyunsaturated Fats (Use these)• Safflower, corn, sunflower, soybean oils.• Squeeze (semiliquid) and soft tub margarine.• Fat in walnuts, soybean nuts, sunflower seeds.• Mayonnaise.

Eating Guide

Put this on your refrigerator. Use it as a daily guide to heart healthy food choices. Use this when you make your grocery list, too.

• Whole-grainbreads,cereals,andpastas.(Examples:Oatmeal,shreddedwheat,etc.).

• Wheatbran,oatbran.• Nonfatandlow-fatmuffins,suchasbran.• Englishmuffins.• Bagels.

• Raw,fresh,orcookedvegetables.• Saladswithfat-freeorlow-oildressings.• Frozenvegetables(notinbutterorcheesesauce).• Fresh,frozen,anddriedfruits.• Freshfruitjuices.• Fruitcannedinjuiceorwater.

• Skim,1/2%,andnonfatmilks.Drynonfatmilk.• Nonfatandlow-fatyogurts.• Part-skimandnonfatcheeses.Chooseoneswith

2to3gramsoffatorless/ounce.• Fat-free,non-dairycreamer.• Nonfatsourcreamandcreamcheese.• Nonfaticecreamandfrozenyogurts.

Target Heart RateIfyoureachyourtargetheartrateduringtheaerobicpartofyourworkout,yourpaceisgood.Tofindoutifyoureachyourtargetheartrate,checkyourpulse.Checkit10minutesafteryoustartyourworkout.• Placeyourfingers(notyourthumbs)ononesideof

yourneckbelowyourjawbone.Or,checkitontheinsideofyourwrist.

• Countthenumberoftinybeatsyoufeelin10seconds.

• Findthelinewithyourage(ortheclosestonetoit)intheboxbelow.

• Isthenumberofbeatsyoucountedin10secondsintherangeofnumbersonthelinenexttoyourage?Ifso,youhavereachedyourtargetheartrate.

Target Heart Rate Zone

Age Approximate Beats Per 10 Seconds

20 20 to 27

25 19 to 26

30 19 to 25

35 18 to 25

40 18 to 24

45 17 to 23

50 17 to 23

55 16 to 22

60 16 to 21

65+ 15 to 20

Note: Check with your doctor before you use this target heart rate range. Your range may need to be lower for medical reasons.

TIPS:

Heart Health W h a t Yo u N e e d To K n ow

This Permafold® is not meant to take the place of expert medical care or treatment. Follow your doctor’s or health care provider’s advice.

Permafold® Topics1 Risk Factors

2 Exercise

3 Eat Right

4 Deal with Stress

5 Other Heart Health Tips

6 Heart Conditions

7 Heart Attack Warning Signs

Reviewed and Approved by the Senior Medical Advisory Board

1. Risk Factors

Risk Factors You Can’t Change

• Youhavehadaheartattackorstroke.• Youhaveafatherorbrotherwhohadheartdisease

beforeage55.Youhaveamotherorsisterwhohadheartdiseasebeforeage65.

• Youareamanaged45yearsorolderorawomanaged55yearsorolder.

• Race.AfricanAmericanshaveahigherriskthanCaucasians.

Risk Factors You Can Control

• Highbloodpressure(HBP).• Highbloodcholesterol.• Smoking.

• Beingoverweight.• Lackofexercise.• Diabetes.• Metabolicsyndrome.Thisishaving3ormoreof

theseproblems:– Yourwaistmeasuresmorethan40inchesif

youaremaleormorethan35inchesifyouarefemale.

– Highbloodpressure.– Diabetesoryourbloodsugarishigherthanit

shouldbe.– Hightriglycerides(atypeoffatintheblood).– Your“good”cholesterol(HDL)islessthan40

mg/dLifyouaremaleandlessthan50mg/dLifyouarefemale.

Bodybuildersexercisetomakemusclesintheirbodiesstronger.Theheartisamuscle.Exercisemakesitstronger,too.Exercisealsodoesthesethings:• Ithelpsmorebloodgettotheheartand

moreoxygengettothelungs.• Itlowersthechanceofbloodclotsin

thearteries.• Ithelpslowerbloodpressure.• Itlowersstress.

Thebestexercisefortheheartisonethatmakesitbeatfasterandhelpsthelungstakeinmoreoxygen.Thisiscalledaerobicexercise.Aerobicexercisesinclude:• Walkingfast.• Stepaerobics.• Jumpingrope.• Crosscountryskiing.• Jogging.

• Talk to your doctor before you start to exercise if: – You have been inactive for a long time.– You are overweight.– You are over 35 years old.– You have any medical problems.

• Start out slowly. Build up from there.• Warm up and cool down with exercise.• Wait at least 2 hours after you eat to do heavy exercise.• Vary the exercises you do, so you won’t get bored.

Some factors make people more likely to suffer from heart disease. The more risk factors you have, the more you are at risk.

2. ExerciseAim to do an aerobic activity at least 20 minutes a day. Do this 5 or more days a week. The goal during an aerobic workout is to reach your target heart rate. (See “Target Heart Rate” box on the next panel.) Even moderate levels of exercise will be good for the heart.

3. Eat Right

• Have5to9ormoreservingsoffruitsandvegetableseveryday!

• Eatlessfat,mostlylesssaturatedandtransfats.TheseraiseLDL(“bad”)cholesterolintheblood.Transfatsareinfoodswithhydrogenatedoils.Theseareinstickmargarineandsomeprocessedsnackfoodslikecrackers.

• Readfoodlabels.Choosefoodslowintotalfat,saturatedandtransfats.

• Usemargarinesandsaladdressingsmadewithplant“sterols”and“stanols.”

• Addlittlefattofood.Whenyoudo,useonlymonounsaturatedandpolyunsaturatedfats.(Readthechartbelow.)

Fat Chart

Saturated and Trans Fats (Avoid these) • Coconut, palm and palm kernel oils.• Cocoa butter (chocolate).• Animal fats: Beef, pork, lard, suet, bacon. • Cream, butter, fat in whole milk dairy products. • Hydrogenated fats like stick margarine and

shortening.

Monounsaturated Fats (Use these)• Canola, olive, and peanut oils.• Fat in avocados.• Fat in almonds, peanuts, pecans.

Polyunsaturated Fats (Use these)• Safflower, corn, sunflower, soybean oils.• Squeeze (semiliquid) and soft tub margarine.• Fat in walnuts, soybean nuts, sunflower seeds.• Mayonnaise.

Eating Guide

Put this on your refrigerator. Use it as a daily guide to heart healthy food choices. Use this when you make your grocery list, too.

• Whole-grainbreads,cereals,andpastas.(Examples:Oatmeal,shreddedwheat,etc.).

• Wheatbran,oatbran.• Nonfatandlow-fatmuffins,suchasbran.• Englishmuffins.• Bagels.

• Raw,fresh,orcookedvegetables.• Saladswithfat-freeorlow-oildressings.• Frozenvegetables(notinbutterorcheesesauce).• Fresh,frozen,anddriedfruits.• Freshfruitjuices.• Fruitcannedinjuiceorwater.

• Skim,1/2%,andnonfatmilks.Drynonfatmilk.• Nonfatandlow-fatyogurts.• Part-skimandnonfatcheeses.Chooseoneswith

2to3gramsoffatorless/ounce.• Fat-free,non-dairycreamer.• Nonfatsourcreamandcreamcheese.• Nonfaticecreamandfrozenyogurts.

Target Heart RateIfyoureachyourtargetheartrateduringtheaerobicpartofyourworkout,yourpaceisgood.Tofindoutifyoureachyourtargetheartrate,checkyourpulse.Checkit10minutesafteryoustartyourworkout.• Placeyourfingers(notyourthumbs)ononesideof

yourneckbelowyourjawbone.Or,checkitontheinsideofyourwrist.

• Countthenumberoftinybeatsyoufeelin10seconds.

• Findthelinewithyourage(ortheclosestonetoit)intheboxbelow.

• Isthenumberofbeatsyoucountedin10secondsintherangeofnumbersonthelinenexttoyourage?Ifso,youhavereachedyourtargetheartrate.

Target Heart Rate Zone

Age Approximate Beats Per 10 Seconds

20 20 to 27

25 19 to 26

30 19 to 25

35 18 to 25

40 18 to 24

45 17 to 23

50 17 to 23

55 16 to 22

60 16 to 21

65+ 15 to 20

Note: Check with your doctor before you use this target heart rate range. Your range may need to be lower for medical reasons.

TIPS:

Heart Health W h a t Yo u N e e d To K n ow

This Permafold® is not meant to take the place of expert medical care or treatment. Follow your doctor’s or health care provider’s advice.

Permafold® Topics1 Risk Factors

2 Exercise

3 Eat Right

4 Deal with Stress

5 Other Heart Health Tips

6 Heart Conditions

7 Heart Attack Warning Signs

Reviewed and Approved by the Senior Medical Advisory Board

1. Risk Factors

Risk Factors You Can’t Change

• Youhavehadaheartattackorstroke.• Youhaveafatherorbrotherwhohadheartdisease

beforeage55.Youhaveamotherorsisterwhohadheartdiseasebeforeage65.

• Youareamanaged45yearsorolderorawomanaged55yearsorolder.

• Race.AfricanAmericanshaveahigherriskthanCaucasians.

Risk Factors You Can Control

• Highbloodpressure(HBP).• Highbloodcholesterol.• Smoking.

• Beingoverweight.• Lackofexercise.• Diabetes.• Metabolicsyndrome.Thisishaving3ormoreof

theseproblems:– Yourwaistmeasuresmorethan40inchesif

youaremaleormorethan35inchesifyouarefemale.

– Highbloodpressure.– Diabetesoryourbloodsugarishigherthanit

shouldbe.– Hightriglycerides(atypeoffatintheblood).– Your“good”cholesterol(HDL)islessthan40

mg/dLifyouaremaleandlessthan50mg/dLifyouarefemale.

Bodybuildersexercisetomakemusclesintheirbodiesstronger.Theheartisamuscle.Exercisemakesitstronger,too.Exercisealsodoesthesethings:• Ithelpsmorebloodgettotheheartand

moreoxygengettothelungs.• Itlowersthechanceofbloodclotsin

thearteries.• Ithelpslowerbloodpressure.• Itlowersstress.

Thebestexercisefortheheartisonethatmakesitbeatfasterandhelpsthelungstakeinmoreoxygen.Thisiscalledaerobicexercise.Aerobicexercisesinclude:• Walkingfast.• Stepaerobics.• Jumpingrope.• Crosscountryskiing.• Jogging.

• Talk to your doctor before you start to exercise if: – You have been inactive for a long time.– You are overweight.– You are over 35 years old.– You have any medical problems.

• Start out slowly. Build up from there.• Warm up and cool down with exercise.• Wait at least 2 hours after you eat to do heavy exercise.• Vary the exercises you do, so you won’t get bored.

Some factors make people more likely to suffer from heart disease. The more risk factors you have, the more you are at risk.

2. ExerciseAim to do an aerobic activity at least 20 minutes a day. Do this 5 or more days a week. The goal during an aerobic workout is to reach your target heart rate. (See “Target Heart Rate” box on the next panel.) Even moderate levels of exercise will be good for the heart.

3. Eat Right

• Have5to9ormoreservingsoffruitsandvegetableseveryday!

• Eatlessfat,mostlylesssaturatedandtransfats.TheseraiseLDL(“bad”)cholesterolintheblood.Transfatsareinfoodswithhydrogenatedoils.Theseareinstickmargarineandsomeprocessedsnackfoodslikecrackers.

• Readfoodlabels.Choosefoodslowintotalfat,saturatedandtransfats.

• Usemargarinesandsaladdressingsmadewithplant“sterols”and“stanols.”

• Addlittlefattofood.Whenyoudo,useonlymonounsaturatedandpolyunsaturatedfats.(Readthechartbelow.)

Fat Chart

Saturated and Trans Fats (Avoid these) • Coconut, palm and palm kernel oils.• Cocoa butter (chocolate).• Animal fats: Beef, pork, lard, suet, bacon. • Cream, butter, fat in whole milk dairy products. • Hydrogenated fats like stick margarine and

shortening.

Monounsaturated Fats (Use these)• Canola, olive, and peanut oils.• Fat in avocados.• Fat in almonds, peanuts, pecans.

Polyunsaturated Fats (Use these)• Safflower, corn, sunflower, soybean oils.• Squeeze (semiliquid) and soft tub margarine.• Fat in walnuts, soybean nuts, sunflower seeds.• Mayonnaise.

Eating Guide

Put this on your refrigerator. Use it as a daily guide to heart healthy food choices. Use this when you make your grocery list, too.

• Whole-grainbreads,cereals,andpastas.(Examples:Oatmeal,shreddedwheat,etc.).

• Wheatbran,oatbran.• Nonfatandlow-fatmuffins,suchasbran.• Englishmuffins.• Bagels.

• Raw,fresh,orcookedvegetables.• Saladswithfat-freeorlow-oildressings.• Frozenvegetables(notinbutterorcheesesauce).• Fresh,frozen,anddriedfruits.• Freshfruitjuices.• Fruitcannedinjuiceorwater.

• Skim,1/2%,andnonfatmilks.Drynonfatmilk.• Nonfatandlow-fatyogurts.• Part-skimandnonfatcheeses.Chooseoneswith

2to3gramsoffatorless/ounce.• Fat-free,non-dairycreamer.• Nonfatsourcreamandcreamcheese.• Nonfaticecreamandfrozenyogurts.

Target Heart RateIfyoureachyourtargetheartrateduringtheaerobicpartofyourworkout,yourpaceisgood.Tofindoutifyoureachyourtargetheartrate,checkyourpulse.Checkit10minutesafteryoustartyourworkout.• Placeyourfingers(notyourthumbs)ononesideof

yourneckbelowyourjawbone.Or,checkitontheinsideofyourwrist.

• Countthenumberoftinybeatsyoufeelin10seconds.

• Findthelinewithyourage(ortheclosestonetoit)intheboxbelow.

• Isthenumberofbeatsyoucountedin10secondsintherangeofnumbersonthelinenexttoyourage?Ifso,youhavereachedyourtargetheartrate.

Target Heart Rate Zone

Age Approximate Beats Per 10 Seconds

20 20 to 27

25 19 to 26

30 19 to 25

35 18 to 25

40 18 to 24

45 17 to 23

50 17 to 23

55 16 to 22

60 16 to 21

65+ 15 to 20

Note: Check with your doctor before you use this target heart rate range. Your range may need to be lower for medical reasons.

• Beans,peas,legumes(cookedorinsoups,etc.).• Soybeans,soymilk,tofu,miso.• Fresh,frozen,andcannedfish,suchassalmon,

cod,tuna,etc.Eatfish2ormoretimes/week.

• Bakedandbroiledchicken,turkey,etc.(Removeskinbeforeeating.)

• Leancutsofbeefandpork(sirloin,tenderloin,etc.).• Eggsubstitutes,eggwhites(3to5eggyolks/week).

• Saladdressingsandmargarineswithplantstanolsorsterols(likeBenecol®andTakeControl®brands).

• Vegetableoils(oliveandcanolainsmallamounts),low-fatsoftandliquidmargarines.

• Nonfatandlow-fatsaladdressings.

• Sandwicheswithleanmeats(tuna,turkey,ham,chicken,orvegetables).

• Vegetarianburgers.• Defattedsoupsandstews.(Usemorevegetables,

beans,pasta,etc.)Burritos,lasagna,pizza,etc.(withmorevegetablesandlessmeatandcheese).

• Frozenfruitbars.Sorbets.• Low-fatcrackers(matzoh,graham,etc.)• Air-poppedorlow-fatmicrowavepopcorn.• Ricecakes.Unsaltedpretzels.• Angelfoodcake.Fat-freepuddings. © 2011, 13th ed., American Institute for Preventive Medicine,

Farmington Hills, Michigan • www.HealthyLife.com

For More Information, Contact:

AmericanHeartAssociation800.AHA.USA1(242.8721)www.americanheart.orgNationalHeart,Lung,andBloodInstitute301.251.1222•www.nhlbi.nih.gov

4. Deal with Stress

Tips to Deal With Stress

• Learnwaystorelax,likedeepbreathing.

• Balanceworkandplay.• Controlnegativethinking.• Don’tletemotionsget

“bottledup.”• Laughmore.• Avoidneedlessquarrels.

5. Other Heart Health Tips• Getregularmedicalcheckups.Getyourblood

pressurecheckedateachofficevisitoratleastevery2years.Getyourbloodcholesteroltestedatleastevery5years(yearlyifyouhaveheartdisease).

• Don’tsmoke.Ifyousmoke,quit.• Gettoorstayatahealthybodyweight.• Takemedicinesasprescribed.• Askyourdoctorabouttakingalowdoseofaspirin

(e.g.,1babyaspirin)daily.• Followyourtreatmentplanfordiabetes,ifyouhave

it.Ifyoudon’thaveit,learnhowtodetectitfromwww.diabetes.org.

• Manageanger,anxiety,depression,andstress.• Nurtureyourheartwithhealthyemotionsanda

strongsupportsystemfromfamilyandfriends.

6. Heart Conditions

• Eatfoodswithfiber.Thiscomesfromplantfoods.Oatbran,oatmeal,apples,carrots,kidneyandotherbeanshaveakindoffiberthatlowerscholesterol.Eatthesefoodsoften.Eatfruits,vegetables,nuts,seeds,andwhole-grainbreadsandcerealstogetfiber,too.Aimfor20to35gramsoffiberperday.Readfoodlabelsfor“DietaryFiber.”

• Loseweightifyouareoverweight.• Eatlesssaltandsodium.Sodiumisthepartofsalt

thatmayraisebloodpressureinsomepeople.– Takethesaltshakeroffthetable.– Useseasoningswithoutsaltorsodium.– Limitprocessedandpackagedfoodsthathave

saltandsodiumadded.– Readfoodlabelsforsodiumcontent.

• Ifyoudrinkalcohol,limithowmuchyoudrinkto:– 2drinksadayformen.– 1drinkadayforwomenandpersonsoverage65.– Onedrink=4to5oz.wine or12oz.beer

or1-1/2oz.80proofliquor• Limitfoodswithcholesterol.Thisisonlyinanimal

foods,suchasliver,meat,meatfat,anddairyfoodswithfat.– Chooseleanmeats.Limitservingsizes.– Choosenonfatandlow-fatdairyfoods.– Readfoodlabelsforcholesterolcontent.Your

doctormayadvisethatyoueatnomorethan200to300mgs.ofcholesteroladay.

{Note: Your blood cholesterol comes from the cholesterol your body makes and from foods you eat. Saturated and trans fats raise blood cholesterol more than anything else in the diet, so limit these. (See panel 5.)}

Coronary Artery Disease (CAD)

Heartdiseaseisacommontermforcoronaryarterydisease(CAD).ItistheleadingcauseofdeathintheU.S.forbothmenandwomen.Withheartdisease,arteriesthatsupplybloodtotheheartbecomecloggedwithdepositscalledplaque.Cholesterolispartoftheplaque.Overtime,thebuildupofplaquerestrictsbloodflowtotheheart.Thiscancausetheproblemsthatfollow.

Heart Failure (HF)

Withthis,theheartitselfdoesn’tfail.It“fails”tosupplyenoughbloodandoxygenforthebody’sneeds.Thisdevelopsovertime.Itbecomesachronicproblem.Symptoms of Heart Failure • Shortnessofbreath.• Feelingverytiredorweak.• Swellinginthelowerlegs,anklesandfeet.Shoes

canfeeltootightallofasudden.• Rapidweightgain.• Drycoughoronewithpink,frothymucus.• Fastheartbeat.

Angina

Withthis,theheartmuscledoesnotgetenoughbloodandoxygenneededforagivenlevelofwork.Symptoms of Angina• Pain,discomfortorasqueezingpressureinthe

chest.• Achinginatooth,anarm,ajaworintheneck.Symptomsmaycomewhenyougetangryorexcited.Theyaremorelikelytocomewhenyouexertyourself(climbahill,runtocatchabus,etc.).Theyusuallygoawaywithrestand/ornitroglycerin.Thisisamedicineadoctorprescribes.

{Note: Angina symptoms can also be signs of a heart attack. (See the next panel.) A heart attack damages the heart muscle. Angina does not.}

Common places heart attack pain is felt in men.

Heart Attack

Withthis,theheartdoesn’tgetenoughbloodforaperiodoftime.Partoralloftheheartmuscledies.Aheartattackcanoccurwithheavyactivity.Itcanoccuratrestorduringsleep,too.Heartattackwarningsignsaregivenonthenextpanel.

7. Heart Attack Warning Signs

Eating Guide

Eat Right, continuedFollow your doctor’s advice for taking vitamins, minerals, and herbal products.

Stress makes the heart work harder. Stress raises blood cholesterol. Also, people who respond to stress in a hostile, angry way tend to suffer more heart attacks.

For any heart attack warning sign, call 9-1-1 or your local EMS.

Common Heart Attack Warning Signs

• Feelingofpain(mayspreadtothearm,neck,jaw,tooth,orback),tightness,burning,squeezing,fullness,orheavinessinthechestthatlastsmorethanafewminutesorgoesawayandcomesback.

• Chestdiscomfortwithfainting,shortnessofbreath,lightheadedness,nausea,orsweating.

• Apersonwithaheartconditionhaschestpainthatdoesnotrespondtoprescribedmedicine.

Less Common Heart Attack Warning Signs• Chest,abdominal,orstomachpainunlikeany

youhavehad.• Dizziness,nausea,shortnessofbreath,trouble

breathing,orarmorjawpain(withoutchestpain).• Fastorunevenheartbeatorpulse.• Sweatingfornoreason;grayorclammyskin.• Anxiety,fatigue,orweaknessfornoreason.

• Beans,peas,legumes(cookedorinsoups,etc.).• Soybeans,soymilk,tofu,miso.• Fresh,frozen,andcannedfish,suchassalmon,

cod,tuna,etc.Eatfish2ormoretimes/week.

• Bakedandbroiledchicken,turkey,etc.(Removeskinbeforeeating.)

• Leancutsofbeefandpork(sirloin,tenderloin,etc.).• Eggsubstitutes,eggwhites(3to5eggyolks/week).

• Saladdressingsandmargarineswithplantstanolsorsterols(likeBenecol®andTakeControl®brands).

• Vegetableoils(oliveandcanolainsmallamounts),low-fatsoftandliquidmargarines.

• Nonfatandlow-fatsaladdressings.

• Sandwicheswithleanmeats(tuna,turkey,ham,chicken,orvegetables).

• Vegetarianburgers.• Defattedsoupsandstews.(Usemorevegetables,

beans,pasta,etc.)Burritos,lasagna,pizza,etc.(withmorevegetablesandlessmeatandcheese).

• Frozenfruitbars.Sorbets.• Low-fatcrackers(matzoh,graham,etc.)• Air-poppedorlow-fatmicrowavepopcorn.• Ricecakes.Unsaltedpretzels.• Angelfoodcake.Fat-freepuddings. © 2011, 13th ed., American Institute for Preventive Medicine,

Farmington Hills, Michigan • www.HealthyLife.com

For More Information, Contact:

AmericanHeartAssociation800.AHA.USA1(242.8721)www.americanheart.orgNationalHeart,Lung,andBloodInstitute301.251.1222•www.nhlbi.nih.gov

4. Deal with Stress

Tips to Deal With Stress

• Learnwaystorelax,likedeepbreathing.

• Balanceworkandplay.• Controlnegativethinking.• Don’tletemotionsget

“bottledup.”• Laughmore.• Avoidneedlessquarrels.

5. Other Heart Health Tips• Getregularmedicalcheckups.Getyourblood

pressurecheckedateachofficevisitoratleastevery2years.Getyourbloodcholesteroltestedatleastevery5years(yearlyifyouhaveheartdisease).

• Don’tsmoke.Ifyousmoke,quit.• Gettoorstayatahealthybodyweight.• Takemedicinesasprescribed.• Askyourdoctorabouttakingalowdoseofaspirin

(e.g.,1babyaspirin)daily.• Followyourtreatmentplanfordiabetes,ifyouhave

it.Ifyoudon’thaveit,learnhowtodetectitfromwww.diabetes.org.

• Manageanger,anxiety,depression,andstress.• Nurtureyourheartwithhealthyemotionsanda

strongsupportsystemfromfamilyandfriends.

6. Heart Conditions

• Eatfoodswithfiber.Thiscomesfromplantfoods.Oatbran,oatmeal,apples,carrots,kidneyandotherbeanshaveakindoffiberthatlowerscholesterol.Eatthesefoodsoften.Eatfruits,vegetables,nuts,seeds,andwhole-grainbreadsandcerealstogetfiber,too.Aimfor20to35gramsoffiberperday.Readfoodlabelsfor“DietaryFiber.”

• Loseweightifyouareoverweight.• Eatlesssaltandsodium.Sodiumisthepartofsalt

thatmayraisebloodpressureinsomepeople.– Takethesaltshakeroffthetable.– Useseasoningswithoutsaltorsodium.– Limitprocessedandpackagedfoodsthathave

saltandsodiumadded.– Readfoodlabelsforsodiumcontent.

• Ifyoudrinkalcohol,limithowmuchyoudrinkto:– 2drinksadayformen.– 1drinkadayforwomenandpersonsoverage65.– Onedrink=4to5oz.wine or12oz.beer

or1-1/2oz.80proofliquor• Limitfoodswithcholesterol.Thisisonlyinanimal

foods,suchasliver,meat,meatfat,anddairyfoodswithfat.– Chooseleanmeats.Limitservingsizes.– Choosenonfatandlow-fatdairyfoods.– Readfoodlabelsforcholesterolcontent.Your

doctormayadvisethatyoueatnomorethan200to300mgs.ofcholesteroladay.

{Note: Your blood cholesterol comes from the cholesterol your body makes and from foods you eat. Saturated and trans fats raise blood cholesterol more than anything else in the diet, so limit these. (See panel 5.)}

Coronary Artery Disease (CAD)

Heartdiseaseisacommontermforcoronaryarterydisease(CAD).ItistheleadingcauseofdeathintheU.S.forbothmenandwomen.Withheartdisease,arteriesthatsupplybloodtotheheartbecomecloggedwithdepositscalledplaque.Cholesterolispartoftheplaque.Overtime,thebuildupofplaquerestrictsbloodflowtotheheart.Thiscancausetheproblemsthatfollow.

Heart Failure (HF)

Withthis,theheartitselfdoesn’tfail.It“fails”tosupplyenoughbloodandoxygenforthebody’sneeds.Thisdevelopsovertime.Itbecomesachronicproblem.Symptoms of Heart Failure • Shortnessofbreath.• Feelingverytiredorweak.• Swellinginthelowerlegs,anklesandfeet.Shoes

canfeeltootightallofasudden.• Rapidweightgain.• Drycoughoronewithpink,frothymucus.• Fastheartbeat.

Angina

Withthis,theheartmuscledoesnotgetenoughbloodandoxygenneededforagivenlevelofwork.Symptoms of Angina• Pain,discomfortorasqueezingpressureinthe

chest.• Achinginatooth,anarm,ajaworintheneck.Symptomsmaycomewhenyougetangryorexcited.Theyaremorelikelytocomewhenyouexertyourself(climbahill,runtocatchabus,etc.).Theyusuallygoawaywithrestand/ornitroglycerin.Thisisamedicineadoctorprescribes.

{Note: Angina symptoms can also be signs of a heart attack. (See the next panel.) A heart attack damages the heart muscle. Angina does not.}

Common places heart attack pain is felt in men.

Heart Attack

Withthis,theheartdoesn’tgetenoughbloodforaperiodoftime.Partoralloftheheartmuscledies.Aheartattackcanoccurwithheavyactivity.Itcanoccuratrestorduringsleep,too.Heartattackwarningsignsaregivenonthenextpanel.

7. Heart Attack Warning Signs

Eating Guide

Eat Right, continuedFollow your doctor’s advice for taking vitamins, minerals, and herbal products.

Stress makes the heart work harder. Stress raises blood cholesterol. Also, people who respond to stress in a hostile, angry way tend to suffer more heart attacks.

For any heart attack warning sign, call 9-1-1 or your local EMS.

Common Heart Attack Warning Signs

• Feelingofpain(mayspreadtothearm,neck,jaw,tooth,orback),tightness,burning,squeezing,fullness,orheavinessinthechestthatlastsmorethanafewminutesorgoesawayandcomesback.

• Chestdiscomfortwithfainting,shortnessofbreath,lightheadedness,nausea,orsweating.

• Apersonwithaheartconditionhaschestpainthatdoesnotrespondtoprescribedmedicine.

Less Common Heart Attack Warning Signs• Chest,abdominal,orstomachpainunlikeany

youhavehad.• Dizziness,nausea,shortnessofbreath,trouble

breathing,orarmorjawpain(withoutchestpain).• Fastorunevenheartbeatorpulse.• Sweatingfornoreason;grayorclammyskin.• Anxiety,fatigue,orweaknessfornoreason.

• Beans,peas,legumes(cookedorinsoups,etc.).• Soybeans,soymilk,tofu,miso.• Fresh,frozen,andcannedfish,suchassalmon,

cod,tuna,etc.Eatfish2ormoretimes/week.

• Bakedandbroiledchicken,turkey,etc.(Removeskinbeforeeating.)

• Leancutsofbeefandpork(sirloin,tenderloin,etc.).• Eggsubstitutes,eggwhites(3to5eggyolks/week).

• Saladdressingsandmargarineswithplantstanolsorsterols(likeBenecol®andTakeControl®brands).

• Vegetableoils(oliveandcanolainsmallamounts),low-fatsoftandliquidmargarines.

• Nonfatandlow-fatsaladdressings.

• Sandwicheswithleanmeats(tuna,turkey,ham,chicken,orvegetables).

• Vegetarianburgers.• Defattedsoupsandstews.(Usemorevegetables,

beans,pasta,etc.)Burritos,lasagna,pizza,etc.(withmorevegetablesandlessmeatandcheese).

• Frozenfruitbars.Sorbets.• Low-fatcrackers(matzoh,graham,etc.)• Air-poppedorlow-fatmicrowavepopcorn.• Ricecakes.Unsaltedpretzels.• Angelfoodcake.Fat-freepuddings. © 2011, 13th ed., American Institute for Preventive Medicine,

Farmington Hills, Michigan • www.HealthyLife.com

For More Information, Contact:

AmericanHeartAssociation800.AHA.USA1(242.8721)www.americanheart.orgNationalHeart,Lung,andBloodInstitute301.251.1222•www.nhlbi.nih.gov

4. Deal with Stress

Tips to Deal With Stress

• Learnwaystorelax,likedeepbreathing.

• Balanceworkandplay.• Controlnegativethinking.• Don’tletemotionsget

“bottledup.”• Laughmore.• Avoidneedlessquarrels.

5. Other Heart Health Tips• Getregularmedicalcheckups.Getyourblood

pressurecheckedateachofficevisitoratleastevery2years.Getyourbloodcholesteroltestedatleastevery5years(yearlyifyouhaveheartdisease).

• Don’tsmoke.Ifyousmoke,quit.• Gettoorstayatahealthybodyweight.• Takemedicinesasprescribed.• Askyourdoctorabouttakingalowdoseofaspirin

(e.g.,1babyaspirin)daily.• Followyourtreatmentplanfordiabetes,ifyouhave

it.Ifyoudon’thaveit,learnhowtodetectitfromwww.diabetes.org.

• Manageanger,anxiety,depression,andstress.• Nurtureyourheartwithhealthyemotionsanda

strongsupportsystemfromfamilyandfriends.

6. Heart Conditions

• Eatfoodswithfiber.Thiscomesfromplantfoods.Oatbran,oatmeal,apples,carrots,kidneyandotherbeanshaveakindoffiberthatlowerscholesterol.Eatthesefoodsoften.Eatfruits,vegetables,nuts,seeds,andwhole-grainbreadsandcerealstogetfiber,too.Aimfor20to35gramsoffiberperday.Readfoodlabelsfor“DietaryFiber.”

• Loseweightifyouareoverweight.• Eatlesssaltandsodium.Sodiumisthepartofsalt

thatmayraisebloodpressureinsomepeople.– Takethesaltshakeroffthetable.– Useseasoningswithoutsaltorsodium.– Limitprocessedandpackagedfoodsthathave

saltandsodiumadded.– Readfoodlabelsforsodiumcontent.

• Ifyoudrinkalcohol,limithowmuchyoudrinkto:– 2drinksadayformen.– 1drinkadayforwomenandpersonsoverage65.– Onedrink=4to5oz.wine or12oz.beer

or1-1/2oz.80proofliquor• Limitfoodswithcholesterol.Thisisonlyinanimal

foods,suchasliver,meat,meatfat,anddairyfoodswithfat.– Chooseleanmeats.Limitservingsizes.– Choosenonfatandlow-fatdairyfoods.– Readfoodlabelsforcholesterolcontent.Your

doctormayadvisethatyoueatnomorethan200to300mgs.ofcholesteroladay.

{Note: Your blood cholesterol comes from the cholesterol your body makes and from foods you eat. Saturated and trans fats raise blood cholesterol more than anything else in the diet, so limit these. (See panel 5.)}

Coronary Artery Disease (CAD)

Heartdiseaseisacommontermforcoronaryarterydisease(CAD).ItistheleadingcauseofdeathintheU.S.forbothmenandwomen.Withheartdisease,arteriesthatsupplybloodtotheheartbecomecloggedwithdepositscalledplaque.Cholesterolispartoftheplaque.Overtime,thebuildupofplaquerestrictsbloodflowtotheheart.Thiscancausetheproblemsthatfollow.

Heart Failure (HF)

Withthis,theheartitselfdoesn’tfail.It“fails”tosupplyenoughbloodandoxygenforthebody’sneeds.Thisdevelopsovertime.Itbecomesachronicproblem.Symptoms of Heart Failure • Shortnessofbreath.• Feelingverytiredorweak.• Swellinginthelowerlegs,anklesandfeet.Shoes

canfeeltootightallofasudden.• Rapidweightgain.• Drycoughoronewithpink,frothymucus.• Fastheartbeat.

Angina

Withthis,theheartmuscledoesnotgetenoughbloodandoxygenneededforagivenlevelofwork.Symptoms of Angina• Pain,discomfortorasqueezingpressureinthe

chest.• Achinginatooth,anarm,ajaworintheneck.Symptomsmaycomewhenyougetangryorexcited.Theyaremorelikelytocomewhenyouexertyourself(climbahill,runtocatchabus,etc.).Theyusuallygoawaywithrestand/ornitroglycerin.Thisisamedicineadoctorprescribes.

{Note: Angina symptoms can also be signs of a heart attack. (See the next panel.) A heart attack damages the heart muscle. Angina does not.}

Common places heart attack pain is felt in men.

Heart Attack

Withthis,theheartdoesn’tgetenoughbloodforaperiodoftime.Partoralloftheheartmuscledies.Aheartattackcanoccurwithheavyactivity.Itcanoccuratrestorduringsleep,too.Heartattackwarningsignsaregivenonthenextpanel.

7. Heart Attack Warning Signs

Eating Guide

Eat Right, continuedFollow your doctor’s advice for taking vitamins, minerals, and herbal products.

Stress makes the heart work harder. Stress raises blood cholesterol. Also, people who respond to stress in a hostile, angry way tend to suffer more heart attacks.

For any heart attack warning sign, call 9-1-1 or your local EMS.

Common Heart Attack Warning Signs

• Feelingofpain(mayspreadtothearm,neck,jaw,tooth,orback),tightness,burning,squeezing,fullness,orheavinessinthechestthatlastsmorethanafewminutesorgoesawayandcomesback.

• Chestdiscomfortwithfainting,shortnessofbreath,lightheadedness,nausea,orsweating.

• Apersonwithaheartconditionhaschestpainthatdoesnotrespondtoprescribedmedicine.

Less Common Heart Attack Warning Signs• Chest,abdominal,orstomachpainunlikeany

youhavehad.• Dizziness,nausea,shortnessofbreath,trouble

breathing,orarmorjawpain(withoutchestpain).• Fastorunevenheartbeatorpulse.• Sweatingfornoreason;grayorclammyskin.• Anxiety,fatigue,orweaknessfornoreason.

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