heart health - uawtrust.org · 5 other heart health tips 6t conditions hear 7t attack warning signs...
TRANSCRIPT
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.