Providence Experts Urge People to Take Charge of Heart Health
Jan. 21, 2009
PORTLAND, Ore. – The best gift to give your loved one this Valentine’s Day is a healthy heart – your own! February is American Heart Month, and it is the perfect time take charge of your heart health and commit to lifestyle changes that will keep you around for many Valentine’s Days to come. Providence Heart and Vascular Institute experts are available for interviews on the following topics. These stories will serve to increase awareness, prevention and treatment of cardiovascular disease – which remains the top killer of men and women in the United States:
KNOW YOUR NUMBERS Three numbers can change your life. Your cardiac risk can be summed up by knowing your blood pressure, your cholesterol levels and your waist size. Normal blood pressure is below 120/80. The number to strive for with cholesterol is a total of 200 mg/dL. And, when it comes to your waist – 35 inches or less for a woman, and 40 inches or less in a man, means much less risk of cardiovascular disease. If you lead a healthy lifestyle by eating a balanced diet, getting regular exercise and not smoking, you can turn bad numbers around. Providence experts can provide guidance on healthy lifestyle changes.
SLEEP YOUR HEART HEALTHY Recent studies indicate more sleep contributes to a healthier heart. A University of Chicago Medical Center study found that just one extra hour of sleep each night appears to decrease the threat of coronary artery clarification – which is an early risk factor of cardiovascular disease. A minimum of six hours of sleep a night is recommended to help battle cardiovascular disease through slumber. Studies indicate the benefits of sleep are higher for women. Providence experts are available to comment on the study and provide tips for getting a good nights sleep.
EATING AWAY AT HEART DISEASE Studies show following the “DASH Diet” lowers blood pressure and can reduce the risk of developing high blood pressure. High blood pressure often leads to heart disease and stroke. DASH stands for Dietary Approaches to Stop Hypertension. The eating plan emphasizes vegetables, fruits, low fat dairy products and includes whole grains, poultry, fish and nuts. DASH is low in saturated fat, total fat and cholesterol; it also recommends reduced amounts of red meats, sweets and sugared beverages. Experts say lowering salt and sodium intake in addition to following the DASH diet results in the biggest blood pressure-lowering benefits. Providence experts can provide details of this diet and also explain the role of food in fighting or contributing to cardiovascular disease.
CARDIOVASCULAR DISEASE REMAINS NUMBER ONE KILLER Someone dies from cardiovascular disease every 35 seconds in the United States. Changing your lifestyle is the best way to protect yourself from the disease:
Don’t smoke – Cigarette smoking is the greatest preventable cause of death. Those who smoke nearly double their risk of a heart attack.
Keep your blood pressure and cholesterol in check. Buildup of fatty deposits clog arteries and block blood flow.
Eat a nutritious, low-fat, low-salt diet and keep a healthy weight – Extra pounds place extra stress on the heart, and losing weight can benefit your heart and help lower blood cholesterol.
Be active. Physical inactivity contributes to other risk factors, such as being overweight and high blood pressure.
If you have diabetes, control your blood glucose level throughout the day to avoid big drops and peaks.
Know your family history. If your brother, father or grandfather had a heart attack before age 55, or your sister, mother or grandmother had one before age 65, you may be at risk, too. If you’ve already had a heart attack, you’re at higher risk of having a second one.
Be aware of signs and symptoms, and call 9-1-1 and get to a hospital right away if experiencing chest discomfort or any other signs.
HANDY GUIDE TO HEART HEALTHY FACTS AND FOOD The Oregon Guide to Heart Healthy Living 2009 is now available in hundreds of Oregon and Southwest Washington locations including major grocery stores, athletic centers and Providence Health & Services facilities. The annual guide explains the risk factors that lead to cardiovascular disease, offers tips on exercise and eating well and helps readers track the condition of their heart. Providence experts can explain how following the advice and lifestyle changes outlined in the guide will improve a person’s cardiovascular health.
