By Kristin Zehner
Heart disease is the No. 1 cause of death in the United States. It accounts for one out of every seven deaths, and one death every 84 seconds, according to the American Heart Association.
You can maximize your own heart health — and that of your loved ones — by learning about risk factors, ,aking simple lifestyle changes and recognizing the signs of a heart attack.
Some risk factors for heart disease cannot be changed. These include:
■ Age
Heart disease risk increases as you age. Most people who die from coronary heart disease are age 65 or older.
■ Gender
Men have a higher risk of heart disease than younger women do. However, after menopause, women’s risks becomes almost as high as that of men.
■ Heredity
If your biological parents had heart disease, you are more at-risk to develop it. Share as much family history as you can with your doctor when discussing your heart health.
■ Race
African-Americans, Mexican-Americans, American-Indians, Hawaiians and some Asian-Americans have a higher risk of heart disease than those in other ethnic groups do.
You can lessen your risk of heart disease by modifying your lifestyle with these tips:
■ Exercise
Aim for moderate exercise at least five days each week or vigorous exercise three days a week. Each session should last 30 minutes or more.
■ Eat a healthy diet
Focus on fish, beans, lean meats, high-fiber foods, unsaturated fats, omega-3 fatty acids and low-fat and fat-free dairy products. Limit sodium, refined sugar, red and processed meats and saturated and trans fats.
■ Reduce stress
Learn healthy ways to cope with stress, such as meditation, yoga, enjoying nature, listening to music or immersing yourself in a hobby.
■ Quit tobacco
Within two weeks to three months of quitting, your heart attack risk begins to drop. One year after quitting, you will have cut your risk of coronary heart disease by 50 percent.
■ Limit alcohol consumption
Men should have a maximum of two drinks a day for men; women should have just one. A standard drink is measured as 12 ounces of beer, 4 to 5 ounces of wine or 1.5 ounces of 80-proof liquor.
Many of these lifestyle changes can also help to control your blood pressure, cholesterol levels and weight, all of which impact your risk of having a heart attack. Diet and exercise also aid in controlling diabetes, another risk factor. Talk with your doctor about how you can safely modify your lifestyle to reduce your risk of having a heart attack.
The most common symptom of a heart attack is chest pain, but the symptoms can vary from person to person. Women, in particular, are likely to experience a heart attack without chest pain. Symptoms to watch for include:
■ Pain, pressure or discomfort in the center of the chest, usually lasting more than a few minutes
■ Radiation of pain into the jaw, arms, back, neck or stomach
■ Shortness of breath, with or without chest pain
■ Nausea and vomiting
■ Lightheadedness or fainting
■ Breaking out into a cold sweat
If you experience symptoms of a heart attack, the most important step to take is to call 911 immediately. Do not attempt to drive yourself to the hospital, and don’t ask someone else to drive you. Emergency personnel have the training and equipment to begin critical life-saving treatment right away and can activate the hospital to prepare for your arrival. While you’re waiting for professional help to arrive, take a non-coated, 325-milligram aspirin tablet (or four 81-milligram tablets).
Join the fight against heart disease Sunday, Oct. 30, by participating in the American Heart Association’s Centre County Heart Walk. Sign-up to walk or make a pledge at www.heartwalk.org. As an added benefit, you’ll be engaging in heart-healthy exercise that’s fun for the whole family.
Kristin Zehner is a registered nurse with Penn State Heart and Vascular Institute at Penn State Medical Group-Benner Pike in State College.
