UNION HOSPITAL CLINTON- IMAGING SERVICES

Ways to a Healthy Heart

Exercise, Eating and Reducing Stress
Choices you can make--

30 Minutes to Better Health
Researchers have found that just a half-hour a day of moderate exercise like walking, dancing, bicycling or swimming can lower your risk of heart disease. And the good news: it doesn't have to be 30 minutes in a row. You can take three 10 minute walks and still get the protective benefits of exercise.

The Magic of Food
It has been well-documented that you can substantially lower your risk of heart disease by cutting down on fatty foods and restricting cholesterol intake. But did you know that certain foods may promote heart health?

There is evidence that fish and its omega-3 oils actually help block chemical reactions that lead to the narrowing of the arteries. Eating only one or two fish dishes a week may cut your risk of heart disease in half.

A cup of dried beans every day helps lower your bad LDL cholesterol and lower blood pressure. Try a nice hot bowl of lentil soup or a filling bean burrito.

Even grapefruit has been shown to help the heart. Grapefruit pectin contains compounds that lower cholesterol. To get this benefit, you need to eat the pulp of a couple of grapefruit each day. One for breakfast and how about a refreshing new twist of dessert?

Other foods have been found to be heart healthy: garlic, apples, bananas, carrots and onions.

Stressed Out?
Chronic stress can increase levels of the hormone epinephrine, which may increase your blood pressure and heart rate, and damage artery linings. While you can't totally remove stress from your life, you can lower your risk of coronary heart disease by eliminating a few unnecessary stresses. Stress reduction classes can help you learn relaxation, visualization, imagery and mind/body integration techniques.

Self Assessment

Coronary Heart Disease is America's number one killer. Stroke is number three and a leading cause of serious disability. That's why it is so important to reduce your risk factors, know the warning signs and know how to respond quickly and properly to the warning signs.

Heart Attack Warning Signs
Some heart attacks are sudden and intense -- where no one doubts what's happening. But most heart attacks start slowly, with mild pain or discomfort. Often the people affected aren't sure what's wrong and wait too long before getting help.

These are some of the signs of a heart attack:

• 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.
• Discomfort in other areas of the upper body, including pain or discomfort in one or both arms, the back, neck, jaw or stomach.
• Shortness of breath, acompanying chest discomfort. But it can occur before the chest discomfort.
• Other signs include breaking out in a cold sweat, nausea or lightheadedness.

If you or someone you're with has chest discomfort, especially with one or more of the other signs, don't wait! Call 9-1-1... Get to a hospital right away. If you can't access the emergency medical services (EMS), have someone drive you to the hospital right away. If you're the one having symptoms, don't drive yourself, unless you have absolutely no other option.

Know Your Risks
Extensive studies of family medical histories, physical characteristics and lifestyles have identified a number of factors that increase the risk of heart disease.

Heart disease tends to be more common in certain families, in people with diabetes, in males and in people over age 50. These are factors you cannot change.

Many risks can be lessened or eliminated by altering your lifestyle and following your doctor's advice or plan of treatment.

These risk factors include:

• Cigarette smoking
• High blood pressure
• Lack of exercise
• A diet high in cholesterol (fat)
• Excessive stress and tension
• Obesity

Warning Signs of Stroke
If you notice one or more of these signs in another person or yourself, don't wait. Call 9-1-1 immediately and get the person to a hospital right away! Treatment can be more effective if given quickly. Every second counts!

The signs are:

• Numbness or weakness of the face, arm or leg, especially
  on one side of the body
• Confusion, trouble speaking or understanding
• Dimness or loss of vision in one or both eyes
• Trouble walking, dizziness, loss of balance or coordination
• Sudden, severe headache with no known cause

Not all of these signs occur with every stroke. Sometimes they go away and return. If some occur, get help fast. If you notice one or more of these signs in another person, don't wait. Call 9-1-1 and get them to a hospital right away!