Every 25 Seconds, An American Will Have a Coronary Event: Tips for Prevention
THIS ARTICLE PUBLISHED FEB 3 ON THE NEW YORK DAILY NEWS, GOOGLE NEWS TOP STORIES OF THE DAY, THE CHICAGO SUN TIMES, THE HERALD NEWS, AND OTHER NATIONALLY SYNDICATED NEWS SITES
February is American Heart Month, and a good time to be reminded that Heart Disease still remains the number one cause of death in the United States. Research indicates that about every 25 seconds, an American will have a coronary event, and about one every minute will die from one (1). Although heart disease is often thought of as a condition more prevalent in men, the reality is that it is the leading cause of death for both men and women in the US, and women account for nearly 50% of all heart disease related deaths.
The good news is that we now know a great deal about pro-active steps that can be taken both to prevent and control the risk factors that contribute to heart disease. Common conditions that put your heart at greater risk or increase the risk of death or disability generally include the following:
- High blood pressure
- High cholesterol
- Diabetes
- Obesity
- Tobacco use
- Secondhand smoke inhalation
- Peripheral Artery Disease
- Arrhythmia or irregular heart beat
- Heart failure
NUTRITION AND LIFESTYLE CHOICES CAN INFLUENCE CARDIOVASCULAR RISK PROFOUNDLY
By now, we have a corroborative body of research that confirms that the risk of heart disease can be reduced in most cases by making food and lifestyle choices that greatly influence heart health. While many people believe that they “know” how to eat correctly, the reality remains that for most, it is hard to eat correctly, consistently. Here are just a few reminders of the guidelines to bear in mind at ALL times:
1. Whenever possible, choose foods that have a low glycemic index. While that concept may seem complex, it simply refers to minimizing the use of carbohydrates that get absorbed very quickly in the bloodstream (example: table sugar, white flour, high fructose corn syrup, white potatoes, etc.). Choose whole grains and whole foods, whenever possible.
2. Watch your portion sizes. Avoid second and third helpings.
3. Reduce or minimize the consumption of saturated fats and trans-fats. Choose quality mono-unsaturated fats such as extra-virgin olive oil or canola oil for cooking, dips and dressings. Choose lean, skinless meats whenever possible.
4. Minimize salt consumption. The recommended daily allowance for salt is less than 2, 300 mg per day, but in reality, most people do better with far less than that amount.
5. Drink alcohol only in moderation. This translates to no more than one drink a day for a woman, and no more than 2 per day for a man.
6. Under a physician’s care, plan a regular exercise regimen and plan physical activity in your routine daily.
7. Avoid smoking completely, and avoid secondhand smoke to the maximum extent possible. A recent report by The Institute of Medicine suggests that even brief exposure to secondhand smoke can trigger a heart attack (2).
The above guidelines, though valuable, are cursory in nature. Please refer to additional resources at the end of this post for more comprehensive guidelines.
BE PRO-ACTIVE, BE AWARE
One of the most insidious problems associated with underlying heart disease is that a heart attack can occur suddenly without significant warning. Be aware of signs and symptoms of an impending heart attack so that when necessary, help can be obtained promptly. The most common signs that accompany a heart attack are:
- Uncomfortable pressure, squeezing, overt pain, or a sense of fullness in the chest – The discomfort may go away and come back.
- Pain or discomfort in one or both arms, the back, neck, jaw or stomach.
- Lightheadedness, a distinct sense of nausea or cold sweat
- Shortness of breath or difficulty breathing with or without chest discomfort
DO NOT THINK IT CANNOT HAPPEN TO YOU
While I do not intend to make the above statement in order to sound an alarm, the fact remains that often I meet people who say that they never imagined a heart attack could have happened to them. The reality is that for most individuals, a high-stress, low-rest lifestyle accompanied with a poor diet is the norm, not the exception. Without a concerted effort to eat correctly and pay attention to regular physical activity and other prevention measures, it is quite easy to develop heart disease. If that seems hard to believe, consider these numbers: While heart disease is the leading cause of death among women aged 65 and older, it is also the second leading cause of death among women aged 45-64 years, and the third leading cause of death among women aged 25-44 years. Among men, nearly half of those who have a heart attack under age 65 die within 8 years.
Notwithstanding all our progress with sophisticated procedures and pharmaceuticals, these are still sobering numbers. While we must be grateful for what Medicine can do for us, let us not underestimate what we can first do for ourselves pro-actively to prevent serious and often debilitating heart disease from occurring in the first place to the maximum extent possible. To start toward that desirable end, re-read the guidelines presented here, look up key resources at the end of this post, throw out that soda and cigarette for good, and share this post with all who may benefit. You heart – and theirs – will thank you for it!
Notes & Resources
(1) Lloyd-Jones D, Adams R, Carnethon M, et al. Heart Disease and Stroke Statistics—2009 Update. A Report from the American Heart Association Statistics Committee and Stroke Statistics Subcommittee. Circulation. 2009;119:e21-e181.
(2) Institute of Medicine. Secondhand Smoke Exposure and Cardiovascular Effects: Making Sense of the Evidence. Washington, D.C.: National Academies Press;2009.
