Proven Methods to Cut Heart Attack Risk

People are dropping dead of coronary heart disease. Every year, cardiovascular problems cause nearly half of U.S. male deaths -a third of them by complete surprise. Up to 25 percent of people who die of sudden cardiac death had no prior symptoms or warnings such as chest pain.

Coronary heart disease remains the nation’s single leading cause of death. With 90 per cent of cardiovascular disease deaths, being due to either stroke or heart disease, Canada’s Heart and Stroke Foundation calls it the number one killer in Canada. In 1998, cardiovascular disease claimed 79,000 lives, versus an estimated 65,000 from cancer in 2000. According to the American Heart Association, it is estimated that 1.2 million Americans will have a first or recurrent coronary attack, killing 452,000 of them.

Heart attacks strike when one or more of the heart’s arteries are blocked, severely reducing or stopping blood from reaching part of the heart muscle. They are usually preceded by the buildup inside the artery walls of fatty deposits or plaque, which can rupture, causing a blood clot to form and block the artery. When the blood supply is cut off for more than a few minutes it can be fatal.

Your heart is the most important organ in your body. With heart disease a common killer among men and women, protecting against heart disease can easily extend your life. Follow these secret weapons will decrease your risk for heart disease and stroke.

Do not smoke

Every puff of a tobacco product contains lots of chemicals, many of which contribute to the narrowing of the arteries, and thus increasing your heart rate and blood pressure. This is due to less oxygen-rich blood circulates through your body, according to the American Heart Association. Furthermore, nicotine found in a cigarette makes the heart work harder by constricting the blood vessels which, in turn, leads to an increase in heart rate and blood pressure. Tobacco smoke also causes clumping in the blood vessels feeding the heart. Smokers’ risk of heart attack is more than twice that of non-smokers’. A new study from Beth Israel Deaconess Medical Center in Boston shows that inhaling marijuana quintuples your risk of a heart attack for 1 hour after lighting up.

Quitting smoking will yield you the greatest rewards in terms of heart health. If you have tried before but failed, try to get help from your doctor.

Keep up your exercise

Regular exercisers who stay active after having a heart attack cut their risk of having a second attack by 60 percent, according to a study of more than 400 people. Those who exercised more after their first heart attack lowered their risk of a second by almost 80 percent (Circulation, Oct 31, 2000). Doctors from the Framingham Heart Study in Massachusetts also found a similar result. They compared people who had only recently started exercising with those who used to exercise regularly but stopped. Their finding: The cardiovascular mortality rate was 40 percent lower among the current exercisers.

“Obviously, you shouldn’t go out and run a marathon,” says study author Lyn Steffen-Batey, PhD, MPH, assistant professor of epidemiology at the University of Minnesota, Minneapolis, “but being physically active aids recovery and can help you live longer. Even people who have been previously sedentary can benefit.” Endurance exercises such as running and cycling may protect older people from cardiac injury during a heart attack, according to a new University of Florida study.

Fat is a source of fuel which is burned during exercise. Regular exercise will not only help your weight-loss efforts, but lower triglyceride levels. Even those who are not overweight can see the tremendous benefits exercise can have on lowering blood triglycerides. Exercises such as cycling, swimming, running and walking may cause heart muscle cells to produce more antioxidants that protect the heart during the insult of a heart attack.

You can enroll in cardiac rehabilitation programs which will guide you how to exercise safely because it is covered by insurance. Do it for your life, and with the help of your doctor to develop a home program you can continue after rehabilitation. You can also get started by joining a walking program. Dr. Gerry Maddoux, a cardiologist and author of Your Heart: Treat It Like You Love It, suggests working out for at least 30 minutes a day with friends, using a pedometer to track your steps and picking enjoyable activities, such as beach walking or running or team sports.”

So, exercise at least 30 minutes every day instead of watching television, surfing the web, and playing computer games. Remember, your heart needs at least 20 minutes of exercise, three times a week. You do not have to put on your spandex outfit and head to the gym. The type of exercise does not matter so much. You can power walk, jog, garden or whatever. You should be short of breath and sweating at the end of your routine.

Eat a heart-healthy diet

Studies have shown that the DASH diet, or Dietary Approaches to Stop Hypertension, can lower blood pressure, particularly moderately high levels. The diet encourages cooking with less salt, eating more fruits and vegetables, low-fat or non-fat dairy products, such as cheeses and yogurt, and at least three whole grain foods a day.

As a registered dietitian and American Heart Association spokeswoman, Ronni Litz Julien, points out that today there are lots more do’s than don’ts. She tells clients to get a tablespoon of olive oil a day, either with sautéed vegetables or a salad, which can reduce the risk of cardiovascular disease.

Oatmeal contains soluble fiber, which reduces your low-density lipo-protein (LDL), the “bad” cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples, pears, psyllium, barley and prunes. Soluble fiber appears to reduce the absorption of cholesterol in your intestines. Gel-like soluble fiber binds bile (which contains cholesterol) and dietary cholesterol so that the body excretes it. Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Eating 1.5 cups of cooked oatmeal provides 4.5 grams of fiber – enough to lower your cholesterol. To mix it up a little, try oat bran or cold cereal made with oatmeal or oat bran.

Nuts are also a source of heart healthy fats, so eat four to five ounces each week. Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Almonds appear to have a similar effect, resulting in a marked improvement within just four weeks.

A cholesterol-lowering diet in which 20 percent of the calories come from walnuts may reduce LDL cholesterol by 12 percent. For a 1,200-calorie per day diet, a little less than 1/3 of a cup of walnuts is about 240 calories, or 20 percent of the total calories for the day. All nuts are high in calories, however, so a handful will suffice. As with any food, good or bad, eating too much can cause weight gain, and being overweight places you at higher risk of heart disease. To avoid gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, luncheon meat or croûtons in your salad, add a handful of walnuts or almonds.

Avoid inflammatory foods such as trans-fats, deep-fried, and cut out fatty foods, eat leaner meat in smaller portions. You should adopt diet rich in organic vegetables, fruit and grains help keep off unwanted pounds as excess weight which, in turn, increases your body’s production of inflammation-causing substances. Check out the diet section on the Heart and Stroke Foundation’s website, if you feel doubt.

High carbohydrate diets have also been shown to worsen triglyceride levels, especially when the carbohydrates consumed are sugary or refined. Moderate amounts of slower-digesting carbohydrates such as oatmeal, beans, vegetables, yogurt and most fruits have been shown to lower triglycerides when compared to equal amounts of rapidly digested carbohydrates from regular soda, sugary cereal, or other highly processed starches.

Consider drinking green tea regularly to reduce the chance that plaque will form on your arteries walls. The antioxidants in green tea have shown in studies to relax blood vessels as well. Try to work in a cup to replace some of your morning coffee, or drink it chilled for lunch or dinner. One to two cups daily is the recommended amount, and may also have the added benefit of raising your metabolism.

Get the latest health screening… regularly

Health screenings evaluating a person’s risk factors, from cholesterol and blood pressure levels to family history of heart disease, can play a big role in heart attack prevention, says Dr. Boyd Lyles, medical director of U.S. Preventive Medicine.

A study reported in the New England Journal of Medicine found that this blood test is twice as effective as a standard cholesterol test in predicting heart attacks and strokes. It measures the levels of a specific blood protein that indicates that you have inflamed heart arteries–the kind that rupture and cause heart failure.

Check your blood pressure every year, and your cholesterol, too, if you are at high risk or over 50. If blood pressure or cholesterol ratings are high, get them under control. Diet, exercise and, if necessary, medication, should do the trick. “Talk to your doctor and be sure you understand what normal blood pressure and cholesterol are for you,” Dr. Abramson urges. “Know the numbers, write them down, and take control.”

Cardiologists at Johns Hopkins Medicine say your total cholesterol, which breaks down into LDL and high-density lipo-protein (HDL), should be less than 200 mg/dL. Your target level of LDL, or bad cholesterol, will depend on how many heart attack risk factors you have. Eating oatmeal and walnuts may help, but if you cannot meet your goal after three to nine months, consider drug therapy. Your level of HDL or good cholesterol should be above 40. He recommends keeping your blood pressure less than 140/90 mm Hg. (A rate of less than 120/80 mm Hg is optimal, and people with diabetes or kidney disease should aim for less than 130/80 mm Hg.)

Rest well

Those who do not get enough shut-eye or work inconsistent shifts are at a greater risk for a heart attack because their sleep is thrown off, says cardiologist Dr. Thomas Lee, editor of the Harvard Health Letter. This causes adrenaline to surge, which can raise blood pressure and put a strain on your heart. So, be sure to get enough rest and relaxation for your heart as well. Get the recommended amount of sleep for your age and body. Structure your days so you get enough sleep and avoid alcohol, which inhibits a deep sleep. If your body is well rested, you should not need an alarm clock to help you get out of bed in the morning. Practice meditation and slow and even deep breathing in times of stress. These techniques can help lower blood pressure.

Anxiety can affect your risk factors for heart disease and stroke, according to the American Heart Association. For instance, stressed-out people may overeat, start smoking or smoke more frequently than they otherwise might.

Watch your waistline

If you are too big around the tummy, you are probably at increased risk for heart disease. Women’s waists should measure 90 centimeters or less, and men’s midriffs should be no more than 100 centimeters. “Your waist reflects your heart disease risk,” explains Dr. Abramson. “Weight is important but not all weight is equal. If you are all muscle, weight may not be a problem.”

Reduce your weight by 10% if you are obese. By doing so, it will decrease your blood pressure, lower your blood cholesterol level, and reduce your risk of diabetes.

Know your risk

If you have a close family member (a parent, brother or sister) with heart disease, you are at higher risk for coronary artery disease. Chronic diseases like diabetes also put you at higher risk, as does aging. If you are in a high-risk category, that is your cue to adopt a heart-healthy lifestyle.

Remarks

Young or old, adopting a heart-smart lifestyle now makes sense. “It’s never too early to start taking good care of your heart,” says Dr. Abramson. “And, it’s never too late.”

Web sites such as Everydayhealth.com have pages dedicated to heart disease, the latest medical research and the best ways to minimize your risk. The site also has a printable grid to help you track your cholesterol and blood pressure levels. The American Heart Association Website, americanheart.org , also has an online risk assessment area.