Lifestyle
What are the Warning Signs of a Heart Attack?
In the United States, coronary heart disease, which includes heart attack, causes 1 of every 7 deaths. But many of those deaths can be prevented, by acting fast. Each year, nearly 700,000 people in the US have a new heart attack and about 300,000 have a repeat attack. Some heart attacks are sudden and intense. But most start slowly, with mild pain or discomfort.
Here are some of the signs that can mean a heart attack is happening:
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Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
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Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
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Shortness of breath. May occur with or without chest discomfort.
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Other signs: These may include breaking out in a cold sweat, nausea or lightheadedness.
As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are more likely than men to have some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.
What should I do if I suspect a heart attack?
Even if you’re not sure it’s a heart attack, immediately call 9-1-1 or your local emergency medical services (EMS) such as the fire department or ambulance or have someone drive you to the nearest hospital. If you are having a heart attack, do not drive yourself to the hospital, driving could be dangerous to you and others.. EMS staff can begin treatment when they arrive, up to an hour sooner than if someone gets to the hospital by car. Patients with chest pain who arrive by ambulance usually receive faster treatment at the hospital.
How can I help to avoid a heart attack?
- Don’t smoke, and avoid second-hand smoke.
- Treat high blood pressure if you have it.
- Eat foods that are low in saturated fat, trans fat, sodium (salt) and added sugars..
- Be physically active.
- Reach and maintain a healthy weight.
- Control your blood sugar if you have diabetes.
- Get regular medical check-ups.
- Take medicine as prescribed
Heart diseases risk factors.
Heart disease risk factors are characteristics or habits that increase a person’s likelihood of developing heart disease. These can include factors such as age, gender, family history, smoking, high blood pressure, high cholesterol, diabetes, obesity, sedentary lifestyle, poor diet, stress, alcohol consumption and exposure to air pollution.
Some of these risk factors, such as smoking and high cholesterol, can be controlled through lifestyle changes, while others, such as age and family history, cannot. Identifying and managing risk factors can help reduce a person’s risk of developing heart disease.
Age: The risk of heart disease increases as people get older.
Gender: Men are generally at a higher risk for heart disease than women, although women’s risk increases after menopause.
Family history: A person’s risk of heart disease is higher if a parent or sibling has been diagnosed with the condition.
Smoking: Smoking cigarettes increases the risk of heart disease by damaging the heart and blood vessels.
High blood pressure: Hypertension, or high blood pressure, puts extra stress on the heart and blood vessels, which can lead to heart disease.
High cholesterol: High levels of cholesterol in the blood can build up in the walls of the arteries, increasing the risk of heart disease.
Diabetes: Diabetes increases the risk of heart disease by damaging the blood vessels.
Obesity: Being overweight or obese increases the risk of heart disease by putting extra strain on the heart and blood vessels.
Sedentary lifestyle: A lack of physical activity increases the risk of heart disease by promoting weight gain and high blood pressure.
Poor diet: A diet high in saturated and trans fats, cholesterol, and sodium can increase the risk of heart disease.
Stress: Chronic stress can lead to high blood pressure, obesity and other risk factors for heart disease
Alcohol consumption: excessive alcohol consumption can lead to high blood pressure and obesity.
Air pollution: Long-term exposure to air pollution can contribute to heart disease by increasing inflammation in the body.
Body Mass Index (BMI) Calculator:
Body mass index (BMI) is a measurement of a person’s weight in relation to their height. It is a simple calculation that can be used to indicate whether a person has a healthy weight for their height.
To calculate your BMI, please visit the National Heart, Lung and Blood Institute, from the U.S Department of Health and Human Services.
The calculated number is then used to determine a person’s weight category based on the following BMI ranges:
Underweight: BMI below 18.5
Normal weight: BMI between 18.5 and 24.9
Overweight: BMI between 25 and 29.9
Obese: BMI of 30 or higher
It’s important to note that while BMI can be a useful tool for assessing weight, it is not a perfect measure of health. Other factors, such as body composition, muscle mass, and overall health status, should also be taken into consideration.
BMI Calculator Graphic Chart:
The formula for calculating BMI (Kg and M), is as follows:
BMI = weight (kg) / height (m)^2
To calculate BMI, a person’s weight in kilograms is divided by their height in meters squared. For example, a person who weighs 68 kilograms and is 1.7 meters tall would have a BMI of 23.5, calculated as follows:
BMI = 68 / (1.7 x 1.7) = 23.5
Boosting Heart Health through Exercise:
Physical activity, particularly aerobic exercise, can improve heart health in several ways:
Strengthens the heart muscle: Regular exercise increases the strength of the heart muscle, allowing it to pump more blood with less effort.
Lowers blood pressure: Exercise can help to lower blood pressure, reducing the strain on the heart.
Improves cholesterol levels: Exercise can help to increase “good” cholesterol (HDL) and decrease “bad” cholesterol (LDL).
Increases blood flow: Exercise increases blood flow, reducing the risk of blood clots and improving circulation.
Controls weight: Exercise helps control weight and prevent obesity, reducing the risk of heart disease and other related conditions.
In summary, regular physical activity can improve heart health by reducing risk factors such as high blood pressure, cholesterol, and weight, as well as strengthening the heart muscle.
Benefits of the Cold Weather Workouts
Exercise in cold weather may not necessarily be better for heart health compared to exercising in other temperatures, but it provides some additional benefits:
Increases metabolism: Cold weather can increase the body’s metabolic rate, helping to burn more calories during physical activity.
Improves circulation: Cold weather can constrict blood vessels and improve circulation, providing a cardiovascular workout.
Boosts immunity: Cold weather can also boost the immune system and help ward off illness, reducing the risk of heart disease.
Promotes mental well-being: Exercising in cold weather can release endorphins, natural feel-good chemicals in the brain, leading to improved mental well-being.
It is important to note that cold weather exercise can also come with its own set of challenges, such as increased risk of injury and hypothermia, and it is recommended to dress appropriately and take necessary precautions when exercising in cold weather.
Ultimately, the best temperature for exercise depends on personal preference and the type of activity being performed. It is important to find an environment that is comfortable and safe for the individual, and to engage in regular physical activity to maintain heart health.
What is saturated fat and its risks?
Saturated fat is a type of fat found in many animal-based foods and some plant-based foods. It is called “saturated” because it is solid at room temperature, unlike unsaturated fats which are liquid at room temperature. Saturated fats are found in animal products such as meat, butter, cheese, and cream, as well as in some plant-based oils such as coconut oil and palm oil.
A diet high in saturated fat can increase the risk of heart disease. Saturated fats can raise LDL (bad) cholesterol levels in the blood, which can build up in the walls of the arteries and form plaque. This plaque buildup can narrow the arteries and increase the risk of blood clots, which can lead to a heart attack or stroke. Saturated fats can also increase inflammation in the body, which is another risk factor for heart disease.
It’s important to note that not all saturated fats are created equal and some sources of saturated fat may be healthier than others. For example, saturated fats found in plant-based sources like coconut oil and palm oil may have different effects on cholesterol levels than those found in animal sources. Additionally, the latest scientific evidence suggests that replacing saturated fat with refined carbohydrates does not necessarily reduce the risk of heart disease.
There are several ways to avoid saturated fat:
Choose lean cuts of meat, such as chicken or turkey breast, and trim off any visible fat.
Opt for plant-based protein sources, such as beans, lentils, and tofu.
Use healthy cooking methods, such as grilling, baking, or stir-frying, instead of deep-frying or pan-frying.
Incorporate more fruits, vegetables, and whole grains into your diet. These foods are naturally low in saturated fat.
Limit your intake of processed foods, such as fast food, snack foods, and frozen meals, as they often contain high levels of saturated fat.
Use healthy fats, such as olive oil, avocado, nuts, and seeds, in place of butter or other saturated fats.
Read food labels and choose foods that are low in saturated fat.
Avoid consuming full-fat dairy products and opt for low-fat dairy alternatives, such as skim milk or non-dairy milk.
Remember that even if you’re eating healthy, it’s important to keep an eye on your portions, total calorie intake and not to eliminate any macronutrients completely.
Nutrition for a Healthy Heart:
A healthy diet is essential for maintaining a healthy heart. While factors like genetics and lifestyle habits can play a role in heart health, a balanced and nutritious diet is one of the most important ways to support a healthy heart.
A heart-healthy diet should include a variety of whole, minimally processed foods that are rich in macronutrients like carbohydrates, protein, and fats, as well as micronutrients like vitamins, minerals, and trace elements. Additionally, omega-3 fatty acids found in fatty fish and plant-based sources can provide important health benefits for the heart. By making small but significant changes to our diets, we can help support a healthy heart and reduce the risk of heart disease.
Macronutrients:
Carbohydrates: Whole grains, fruits, vegetables, and legumes are good sources of carbohydrates that can provide fiber and other nutrients important for heart health.
Protein: Lean protein sources like chicken, fish, legumes, and nuts can help support heart health.
Fats: Unsaturated fats like those found in nuts, seeds, avocados, and olive oil can help improve cholesterol levels and reduce inflammation.
Micronutrients:
Vitamins:
Vitamins are essential nutrients that the body needs in small amounts to function properly. There are 13 vitamins that are essential for human health, including vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate).
Here are some examples of how specific vitamins can support a healthy heart:
Vitamin A: This vitamin is important for maintaining healthy vision, immune function, and skin health. It also has antioxidant properties that can help reduce inflammation in the body, which is a risk factor for heart disease. You can find vitamin A in foods like sweet potatoes, carrots, dark leafy greens, and liver.
Vitamin C: This vitamin is important for immune function and collagen synthesis, which is necessary for maintaining healthy blood vessels. It also has antioxidant properties that can help reduce oxidative stress and inflammation in the body. You can find vitamin C in foods like citrus fruits, strawberries, kiwi, broccoli, bell peppers, and tomatoes.
Vitamin D: This vitamin is essential for strong bones, but it may also play a role in reducing the risk of heart disease. Good sources of vitamin D include fatty fish, egg yolks, and fortified foods like milk and cereal. Your body can produce vitamin D when your skin is exposed to sunlight, but you can also find it in foods like fatty fish, egg yolks, and fortified foods like milk and cereal.
Vitamin E: This vitamin has antioxidant properties that can help reduce inflammation and oxidative stress in the body, which are risk factors for heart disease. It may also help improve cholesterol levels. You can find vitamin E in foods like almonds, sunflower seeds, hazelnuts, avocado, and leafy greens.
B vitamins: The B vitamins play a critical role in energy metabolism and can help reduce levels of homocysteine, an amino acid that has been linked to an increased risk of heart disease. You can find B vitamins in a variety of foods, including whole grains, leafy greens, nuts, seeds, meat, fish, and dairy products.
Minerals:
Minerals are essential nutrients that the body needs in small amounts to maintain optimal health. They are important for maintaining healthy blood pressure and heart rhythm.
Magnesium: This mineral is important for maintaining healthy blood pressure and heart rhythm. Good sources of magnesium include leafy greens, nuts, seeds, and whole grains.
Calcium: This mineral is important for strong bones, but it also plays a role in muscle contraction and blood vessel function. Good sources of calcium include dairy products, leafy greens, and fortified foods like orange juice.
Potassium: This mineral is important for maintaining healthy blood pressure and reducing the risk of heart disease. Good sources of potassium include bananas, sweet potatoes, and spinach.
Sodium: While sodium is an important mineral, consuming too much can increase blood pressure and increase the risk of heart disease. To reduce sodium intake, limit processed and packaged foods and aim to consume less than 2,300 milligrams per day.
Trace Elements:
Trace elements are minerals that are required in very small amounts in our diet, but are still essential for our overall health and well-being. While they are only needed in trace amounts, they play important roles in many physiological processes in the body, including supporting a healthy heart.
Zinc: This mineral is important for immune function, but it may also help reduce inflammation and improve heart health. Good sources of zinc include oysters, beef, and pumpkin seeds.
Copper: This mineral is important for iron metabolism and may also help reduce inflammation. Good sources of copper include liver, shellfish, and nuts.
Selenium: This mineral is important for antioxidant function and may also help improve heart health. Good sources of selenium include Brazil nuts, tuna, and eggs.
Iron: This mineral is important for transporting oxygen in the blood, but too much iron can be harmful. Good sources of iron include red meat, poultry, and fortified cereals.
Omega-3 fatty acids:
Omega-3 fatty acids are a type of polyunsaturated fat that are important for overall health, including heart health. They are essential fatty acids, which means that the body cannot produce them on its own and they must be obtained from the diet.
They can be found in fatty fish like salmon and plant-based sources like flaxseeds and walnuts.
Omega-3 fatty acids have been shown to have a number of health benefits, including:
Reducing inflammation: Chronic inflammation is thought to contribute to many chronic diseases, including heart disease. Omega-3s have anti-inflammatory properties that can help reduce inflammation in the body.
Improving cholesterol levels: Omega-3s can help lower triglycerides and raise HDL (or “good”) cholesterol levels, which can help improve overall cholesterol levels.
Lowering blood pressure: Omega-3s can help reduce blood pressure, which is an important risk factor for heart disease.
Reducing the risk of heart disease: Several studies have shown that consuming omega-3s can help reduce the risk of heart disease, including heart attacks and strokes.
It’s important to note that a balanced diet rich in whole, minimally processed foods is the best way to ensure that you’re getting all the nutrients you need for heart health. Additionally, regular physical activity, stress management, and avoiding smoking can all help support a healthy heart. If you have concerns about your heart health, talk to your doctor or a registered dietitian.