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Your heart is one of the most important organs in your body. A little larger than your fist, this amazing muscle is responsible for pumping blood through your body, ensuring that all organs and tissues receive the oxygen and nutrients they need. It’s a never-ending job; in fact, the average heart beats more than 100,000 times a day!
According to the American Heart Association, cardiovascular disease—which includes heart disease and stroke—is the number one killer in the United States, taking the lives of about 950,000 Americans each year. That’s one death every 33 seconds. And not all victims are elderly. Cardiovascular disease kills almost 150,000 Americans each year who are under the age of 65.
The following information can help you get “heart smart.” You should also talk to your doctor or health care professional about the heart-healthy plan that’s right for you.
Your blood pressure
Blood pressure is the measurement of the force of your blood as it pushes against the walls of your arteries—the “pipelines” that carry blood from your heart to your body’s organs and tissues. Blood pressure is measured by two numbers. Systolic pressure measures the point at which your heart contracts, and diastolic pressure measures the point at which your heart is at rest, between beats. Blood pressure for adults should be lower than 120/80 (systolic/diastolic).
Chronically high blood pressure can lead to heart attacks, strokes, and kidney disease. Exercise, losing weight, eating less salt and fat, and drinking less alcohol can help lower your blood pressure. Your doctor may also prescribe drugs to help control your blood pressure.
Your diet and cholesterol
Cholesterol is a waxy, fat-like substance found in all cells of the body. While your body needs some cholesterol to function, too much of it can contribute to the blockage of the arteries in your heart. Your liver produces cholesterol from saturated fats, like animal products, and trans fats, like fried and processed foods.
Cholesterol and fat are carried through the body attached to proteins in a combination called a lipoprotein. Low-density lipoproteins (LDLs) carry cholesterol to the walls of your arteries from your liver. If you have more cholesterol than the cells can process, the LDL deposits the leftover cholesterol into your arteries. This buildup can lead to heart attacks and strokes. LDL is sometimes called the “bad” cholesterol.
High-density lipoproteins (HDLs) move excess cholesterol from your arteries and take it to your liver. Large amounts of HDL can help reduce your risk of heart disease. This is why HDL is often called the “good” cholesterol.
Your physician can tell you how often you should have your cholesterol checked. To help lower your cholesterol levels, eat less saturated fat (found in red meats, whole dairy, and margarine) and trans fat (found in foods that have hydrogenated fat, such as margarine and most baked goods). Eat more whole grains, fruits, and vegetables instead. Your doctor may also prescribe medicine to help lower your cholesterol.
Make it Mediterranean
There are a number of compelling research studies demonstrating the benefits of a Mediterranean-style diet. Although this diet may or may not lower cholesterol, it has been found to significantly decrease the risk of having a heart attack. The basic guidelines suggest you should:
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Eat a variety of unprocessed, home-cooked foods |
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Eat plant-based foods every day, such as fruits, vegetables, whole grains, beans, peas, lentils, tofu, nuts, and seeds |
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Olive, canola, soy, and flax are the recommended fats, replacing saturated, trans, and other fats and oils |
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Choose margarine that is made without trans fat |
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Limit or avoid foods high in trans (hydrogenated) fat; read the label ingredient list for the words hydrogenated or partially hydrogenated |
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Eat at least two fish meals per week |
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Replace red meat with fish or poultry. If you eat red meat, limit it to two times per month. |
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Eat low to moderate amounts of fat-free or low-fat dairy |
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Limit eggs to four per week |
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Eat fresh fruit for dessert |
Exercise
Exercise is a great way to strengthen your heart and lungs. Daily physical activity improves blood circulation throughout your body, which can reduce your risk of heart disease. And it can prevent and manage high blood pressure and improve your blood cholesterol levels.
Exercise also can relieve stress and insomnia, as well as strengthen muscles and increase flexibility, which helps prevent injury.
Manage stress
Stress is a combination of your physical, mental, and emotional reactions to changes and demands in your life. Stress isn’t always bad. Many people rely on positive stress to motivate them and help them to perform better at work, on stage, or in athletic competition.
Negative stress, however, can bring with it all sorts of ailments, including headaches, nausea, increased heart rate and blood pressure, rapid breathing, and anxiety disorders. It’s unlikely you can rid your life of stress. Instead, learn how to deal with stressful situations and participate in activities that will release tension, such as painting, writing, and exercise. Yoga and meditation also can help reduce stress.
Quit smoking
A smoker’s risk of heart attack is more than double that of a nonsmoker, and it’s easy to see why. The American Heart Association reports that the nicotine and carbon monoxide in tobacco smoke reduce the amount of oxygen in the blood. This can damage blood vessel walls. Tobacco smoke may even trigger blood clots to form. Smoking also reduces levels of HDL—the “good” cholesterol—and is the single biggest risk factor for sudden cardiac arrest.
Even nonsmokers are at risk. Roughly 35,000 of them die from coronary heart disease each year as the result of exposure to environmental tobacco smoke.
The message is clear: If you don’t smoke, don’t start. If you do smoke or use tobacco, quit. Talk to your physician or pharmacist about medications to help curb your craving for nicotine, and ask about support groups and smoking cessation programs. You can also call the Kaiser Permanente Smoker’s Helpline at 1-888-883-STOP (1-888-883-7876). Remember, smoking has no benefits!
In brief
• Keep your blood pressure and cholesterol levels in check.
• Follow a heart-healthy eating and exercise plan.
• Get regular checkups.
• Learn to deal with stress effectively.
• Don’t smoke.
| According to the American Heart Association: |
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Cardiovascular diseases and strokes cost the United States economy an estimated $351.8 billion in 2003. |
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Each year in the United States, smoking-related illnesses cost more than $150 billion in health care expenses. |
To learn more
For more information about coronary health, visit our Web site, available 24 hours a day, at www.kaiserpermanente.org. Search our online health encyclopedia, which has more than 30,000 pages covering about 1,900 topics. You can find articles on the lifestyle behaviors that can lead to poor heart health, as well as prevention and treatment options to help you make informed decisions about your own health or that of a loved one.
You can also call the Kaiser Permanente Healthphone system at 1-800-33-ASK ME (1-800-332-7563) and listen to the following messages:
| Title |
English |
Spanish |
| Heart attack |
115 |
122 |
| How to lower your cholesterol |
266 |
105 |
| Reducing the risk of heart attack |
329 |
325 |
* These free recorded messages are available 24 hours a day.
To prepare for the unexpected, all adults-regardless
of age or health status-should discuss their wishes
with their family and physician, and complete an Advance
Health Care Directive.
In the event of a serious illness or injury, you may
not be able to make important medical decisions for
yourself. This legal document allows you to do two things:
- Appoint another person to be your health care "agent"
or "attorney-in-fact." This person will
have legal authority to make decisions about your
medical care if you become unable to make these decisions
yourself.
- Write down your health care wishes. For example,
you can decide whether or not to receive treatment
that prolongs the dying process if you are terminally
ill. Your physician and your agent must follow your
lawful instructions.
For a free Advance Health Care Directive Kit, call
our Member Service Call Center at:
1-800-464-4000 (English)
1-800-788-0616 (Spanish)
1-800-757-7585 (Chinese dialects)
1-800-777-1370 (TTY)
Seven days a week, from 7 AM to 7 PM. The kit includes
forms and instructions for completing them.
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