Approximately one in three women are killed every year by heart disease and stroke. If you stop for a moment to think about how many women are around you, one in three leaves pretty frightening odds that someone close to you will be affected. Heart disease is accountable for approximately 17.3 million deaths per year. Because heart disease affects so many people and is the number one cause of death in women, the American Heart Association created American Heart Month back in 1964 to increase the awareness of heart disease (www.aha.org).

This February 6th marks the 12th anniversary of the American Heart Association’s National Wear Red Day. Why wear red on February 6th? Wearing red shows support in increasing awareness, funding and education of heart disease and stroke.

Start by making a few healthy changes in your lifestyle on National Wear Red Day and you can help better your chances of living a happy and healthy life for many more years.

Though no one is immune to the disease, it is remarkably 80% preventable through several controllable factors such as diet, exercise, sleeping habits and health screenings:

Diet

I asked Kenny Tomek, RD, LN, a Dietician at Yankton’s Hy-Vee store, if he could share with me some suggestions for dietary changes to help reduce heart disease risk. Tomek suggests eating more whole grains, striving for at least 48 grams of whole grains per day, including items such as 100% whole wheat bread, oats, barley, faro, wheat berries, brown rice, Triscuit crackers, whole wheat tortillas and air popped popcorn.

Whole grain products will carry this label, created by the Whole Grains Council, to help shoppers to get the right amount.

Tomek explained that foods high in Omega 3 fatty acids are important to include in your diet because they are sources of EPA and DHA, specific fatty acids that are essential to the body.

Fish such as salmon and tuna are great sources of Omega 3 fats. Other sources are ground flaxseed, chia seeds and walnuts, but their Omega 3 fats need to be converted to EPA and DHA. Though their rate of conversion in our body is not very high, they are still great sources of healthy fat.

The American Heart Association recommends that sodium levels be kept to 1,500 mg. per day. Tomek suggests fresh or frozen vegetables, without sauces or seasoning, to limit sodium intake. Canned vegetables can be incorporated if you use the no salt added versions, the Hy-Vee variety denoting this with a bright green label. An added tip from Tomek is to drain and rinse vegetables, including beans, to reduce the sodium content by about 40%.

Tomek advises shoppers to be mindful of hidden sodium in various other foods, such as breads, tortillas and cheese. Opt for Swiss cheese for the least amount of sodium. Though fast and efficient, instant foods such as instant oatmeal often contain more sodium. Try to choose non-instant varieties if possible, for example cook and serve pudding has considerably less sodium than instant pudding.

The Mediterranean Diet

Will C. Hurley, MD, FACC, a Board Certified Cardiologist with the Yankton Medical Clinic, wrote a recent article about the importance of the Mediterranean diet in prevention of heart disease. The Mediterranean diet balances high amounts of olive oil, fruit, nuts, whole grain cereals, moderate amounts of fish and poultry and limiting dairy, red meat and sweets. Red wine is allowed in moderation. Plant based foods such as fruits and vegetables, whole grains, beans and nuts (especially almonds) are emphasized, while butter is replaced with healthy fats such as olive oil and salt is replaced with herbs and seasonings. Along with a healthy diet, Dr. Hurley also suggested the following tips for a healthy heart:

•Adequate sleep. The average person should get approximately seven hours of sleep daily.

•Exercise. Aim for 40 minutes of exercise or physical activity three to four days per week. Suggestions are brisk walking, bike riding, swimming or working out at the gym.

•Watch your weight. Maintain a healthy weight or lose weight if needed. Following the Mediterranean diet and getting enough exercise will help with this step.

•Don’t smoke. Avoid smoking, second-hand smoke and electronic cigarettes.

•Limit alcohol intake. Dr. Hurley states that “Moderate alcohol intake of 5 ounces of wine, or equivalent, has been shown to be beneficial, but is optional in a heart healthy diet.”

•Reduce stress. Try to limit stress in your life and include healthy emotional and spiritual support.

•Visit your physician or healthcare provider regularly. “Staying on top of your cholesterol, blood pressure and diabetes is important,” explains Hurley. “Your healthcare provider is also a good source of support.”

Planet Heart

You don’t have to feel like you’re in the dark wondering if you’re at risk for heart disease. Avera Sacred Heart Hospital offers a beneficial tool in helping determine a person’s heart disease risk. Robin Berke, director of Radiology at Avera, explained their Planet Heart program to me. Recommended for men over age 40 and women over age 45, Planet Heart is a screening program that was created to help detect problems at an early stage. Berke notes that it is important to keep in mind that this is a screening for those that don’t have any heart problems. If you have any chest pain or other symptoms, you should visit your doctor before making a Planet Heart appointment.

You can choose to take part in the two different components of the program, the Heart Check or the Vascular Check, or you can take part in both screenings.

The Heart Check. The Heart Check, available for $50 includes the following:

• Calcium Score CT – helps in early detection of heart disease. • Blood pressure

• Body Mass Index

• Cholesterol and Blood Sugar Check

• Education and Risk Assessment by an expert cardiovascular team.

•What is calcium scoring? According to Avera’s Planet Heart website, http://www.avera.org/heart-hospital/planet-heart/, calcium scoring is explained as follows: “Cardiac calcium scoring looks for calcified or hardened plaque in the coronary arteries. State-of-the-art CT equipment helps to determine a patient’s risk of heart disease before symptoms develop. Calcium in the coronary arteries is shown on the CT scan and can be a sign that there is atherosclerosis or narrowing of the arteries, which can block blood flow. This can put you at risk of a heart attack.”

The Vascular Check. The Vascular Check, available for $50, includes the following items listed below. Your exam will be read by a vascular technician and you will be given your Planet Heart results the same day as your exam.

• Carotid artery screening – A technologist will examine your neck while you lie on your back on an exam table.

• Abdominal aortic aneurysm screening – A technologist will examine your abdominal area while you lie on your back on an exam table.

• Peripheral artery disease screening – After you remove your socks and shoes, a technologist will place blood pressure cuffs on your upper arms and ankles.

To get scheduled for an exam or for more information, please call 1-877-AT-AVERA (1-877-282-8372). Get scheduled now as appointments are two to three weeks out.

Heart Attack Symptoms

It’s always good to keep in mind the warning signs of a heart attack, these are taken from the American Heart Association website:

Chest discomfort. Don’t ignore chest discomfort. Heart attacks can involve discomfort in the center of the chest that lasts several minutes, or that goes away and comes back. It may feel like uncomfortable pressure, squeezing, fullness or pain.

Discomfort elsewhere. Heart attacks can bring pain or discomfort in one or both arms, the back, neck, jaw or stomach.

Shortness of breath can occur with or without chest discomfort.

Other signs may include nausea, lightheadedness or breaking out in a cold sweat. Though a woman’s most common heart attack symptom is chest pain or discomfort, women are somewhat more likely than men to experience other symptoms of a heart attack. Shortness of breath, nausea, vomiting and back or jaw pain can be common heart attack symptoms in women.

As you can see, you can help reduce your chances of heart disease dramatically by making some simple lifestyle choices, visiting your doctor regularly and taking part in health screenings to help determine your risk. This February, the month of love, start off by loving the most important person you know – yourself.

Sources:

www.aha.org, www.cdc.gov, www.goredforwomen.org

http://www.avera.org/heart-hospital/planet-heart/