Are you a candidate for developing more coronary artery disease in the future? There are many things you can do to help reduce your risks!
Quit Smoking!
Cigarette smoking is the #1 risk factor you can do something about! Smoking increases the chance of having a heart attack by 2–6 times that of a nonsmoker, yet within 2 years of quitting much of the tobacco-related heart disease will disappear. It is vital that you stop smoking! Contact the American Lung Association at 276-5864 or Providence Stop Smoking Class at 261-3011 for help.
Change your Diet
Do you have a high-fat diet? Do you have high blood cholesterol? Make “Heart Healthy Foods” a part of your regular diet, to help stop the buildup of more fats in your coronary arteries. Heart healthy foods are low-fat and low-cholesterol. It is also a good idea to use foods that are low-salt and to not add salt to your food. For nutritional information or classes, contact the Providence Nutrition Center at 550-2350 or register for the Heart Smart Cooking Classes at 276-0111. (By the way, constipation can be a common problem after hospitalization and changes from your routine diet, and can also be stressful on your heart. Let your doctor know if constipation becomes a problem for you.)
Controlling High Blood Pressure
High blood pressure adds to the heart’s workload, causing the heart to enlarge and become weaker over time. Many people are able to reduce their blood pressure by eating a diet low in fat and cholesterol, by exercising regularly, and by stopping smoking. If your blood pressure remains consistently elevated, medication to lower your blood pressure is usually prescribed. It is important that you take your medication regularly and to not stop taking it without talking to your doctor first.
Regular Exercise
Do you lead a sedentary lifestyle? Are you overweight? Extra weight adds extra work for your heart, making it pump harder to pump blood to the rest of your body. Exercise is important because it aids in weight control, as well as stress reduction, and has even been shown to lower blood pressure and total cholesterol levels. To get help in developing your own exercise program in a clinically supervised setting, call the Healthy Hearts Cardiac Rehabilitation Program at 261-3664 or Providence Diabetes and Nutrition Center Weight Management Program at 550-2350.
Managing your Diabetes
Do you have diabetes? People with diabetes have an increased risk of developing heart disease. Diabetes most often appears during middle age and among people who are overweight. Because diabetes also increases the risk from other factors, it is extremely important to control your blood sugar levels and weight. You can obtain diabetic counseling with a certified diabetes educator by calling the Providence Diabetes and Nutrition Center at 550-2350.
Cholesterol
Lower your cholesterol levels. For most Americans, a total cholesterol of less than 200mg/dl is recommended, with the LDL (bad cholesterol) level being less than 125 and the HDL (good cholesterol) being higher than 35. If you have heart disease, these numbers should be: total cholesterol less than 160 mg/dl, LDL being less than 100, and HDL being greater than 35 (the higher the better!). Regular aerobic exercise will help to decrease total cholesterol levels and increase your HDL, or good cholesterol. Go on a low fat diet. Eat more fresh fruit and vegetables. Talk to your doctor or nurse about meeting with a dietitian to plan a diet that is right for you. Talk to your doctor about the many different medications available for controlling cholesterol levels. Do not smoke. Smoking affects the way your body handles cholesterol, lowering your HDL level and causing your LDL level to increase.
Family History
If you had a close relative, parent, grandparent, or sibling who has heart problems before the age of 60, you are more likely to develop heart disease. This is one risk factor you cannot change. You can control the others, so if you have a family history of heart disease concentrate on controlling them.
Weight Management
If you are overweight, it is important to put your best effort towards losing the additional pounds. Losing weight will help to lower your blood pressure, lower your cholesterol levels, help control your diabetes, and lower the workload on your heart. Go on a low fat diet. Eat more fresh fruits and vegetables. Exercise regularly. Burning more calories every day will help you control your weight. Meet with a dietitian to plan a diet that is right for you.
Resources:
American Heart Association 263-2044
To sign up for CPR classes; to obtain cardiac pamphlets.
American Lung Association 276-5864
For stop smoking pamphlets; for information on their “Freedom From Smoking Clinic”; for local stop smoking support groups.
Healthy Hearts Cardiac Rehabilitation 261-3664
To sign up for their 12-week cardiac rehabilitation program, including diet instruction, lifestyle changes, and clinically-monitored exercise program.
Heart Healthy Cooking Series 276-0111
To register for classes on selecting and preparing healthy foods.
Providence Weight Management Program 550-2350
To sign up for their 16-week course with a dietitian and exercise physiologist, designed to help develop your own exercise program.
Providence Nutrition Center 261-3089
For individual nutrition counseling with a dietitian; for diabetic counseling with a diabetes educator; for information regarding the Heart Smart Alaska classes on selecting and preparing healthy foods.
Providence Stop Smoking Class 261-3011
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