Heart Health Month

(Google Image)

By Nurse Diane

I've been doing alot of thinking about hearts lately.  Trying to design my Valentine's Day cards, deciding what kind of treats I want to fix for my family, thinking of people that I love, all these things come to my mind as Valentine's Day approaches.  I guess I am not alone when it comes to thinking about hearts this month.  That is why the American Heart Association has chosen February as Heart health Month.

(Google Image)

According to the CDC, Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day.  In November 2011, the Department of Health and Human Services launched a program called one Million Hearts.  The goal of this program is to prevent 1 million heart attacks over the next 5 years.  They are trying to raise awareness by promoting healthy food choices, encouraging exercises, teaching preventative measures such as stop smoking, and getting regular checkups and following your doctor’s orders.

(Google Image)

I have a friend who's heart is as big as Texas.  He has had health problems with his heart, and recently had a pacemaker inserted.  He is very cautious about his Dr's orders.  He eats properly; he takes his medications regularly, and exercises three days a week, well more than that normally.   He doesn't drink or smoke, and had cut down on his caffeine intake.  He is doing all he can to keep his heart healthy and functioning for a very long time.

Here are some recommendations from the CDC to keep your heart healthy:

• Get up and get active by being physically active for at least 30 minutes on most days of the week.

• Know your ABCS:

Ask your doctor if you should take an Aspirin every day.

Find out if you have high Blood pressure or Cholesterol, and if you do, get effective treatment.

If you Smoke, get help to quit.

• Make your calories count by eating a heart-healthy diet high in fresh fruits and vegetables and low in sodium and Trans fat.

• Take control of your heart health by following your doctor's prescription instructions.

(Google Image)

For more information about how to make your heart healthier, visit this site:

http://www.heart.org/HEARTORG/GettingHealthy/GettingHealthy_UCM_001078_SubHomePage.jsp

National Cholesterol Education Month

(Google Image) 

By Nurse Diane

This past May, my cousin and her family took a weekend cruise.  This was a celebration anniversary trip for her husband’s family.  They were celebrating 20 years since his father suffered from a heart attack and nearly lost his life.  Since that time, he and the rest of the family have learned about cholesterol and things to do to control it and ways to prevent a recurrence in heart problems.

(Google Image) 

When my cousin's husband reached the age that his father was when he suffered a heart attack he really started to take notice of his heath.  He started exercising, losing weight, eating better and taking care of his heart.  He didn't want to put his family through the horrifying experience that he went through watching his father's attack.

(Google Image) 

More than 102 million American Adults (20 years or older) have total cholesterol levels at or above 200 mg/dL, which is above healthy levels. More than 35 million of these people have levels of 240 mg/dL or higher, which puts them at high risk for heart disease.

(Google Image) 

Cholesterol is a waxy, fat-like substance found in your body and many foods. Your body needs cholesterol to function normally and makes all that you need. Too much cholesterol can build up in your arteries.  After a while, these deposits narrow your arteries, putting you at risk for heart disease and stroke.

LDL “BAD” Cholesterol (mg/dl)

<100	Optimal
100-129	Near Optimal
130-159	Borderline High
160-189	High
> 190	Very High

Total Cholesterol (mg/dl)

<200	Desirable
200-239	Borderline
>240	High risk

HDL “GOOD” Cholesterol (mg/dl)

<40	Low (undesirable)
>60	High (desirable)

Triglycerides (mg/dl)

<150	Normal
150-199	Borderline High
200-499	High
>500	Very High

(Google Image) 

A simple blood test can determine your cholesterol levels, and it is recommended that adults have one every 5 years. When too much low-density lipoprotein LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery - heart attack or stroke can result.

(Google Image) 

About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as "good" cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.

Triglycerides are a type of lipid found in your blood.  When you eat, your body converts any calories it doesn’t need to use right away into triglycerides.  The triglycerides are stored in your fat cells.  Later, hormones release triglycerides for energy between meals.  If you regularly eat more calories than you burn, particularly “easy” calories like carbohydrates and fats, you may have high triglycerides (hypertriglyceridemia).

(Google Image)

Your diet, weight, physical activity and exposure to tobacco smoke all affect your cholesterol level — and these factors may be controlled by:

• Eating a heart-healthy diet;
• Enjoying regular physical activity; and
• Avoiding tobacco smoke.

(Google Image)

Below is a list of things to eat, and things to avoid:

• Focus on low-saturated-fat, trans fat-free, low-cholesterol;
• foods such as these: A variety of deeply colored fruits and vegetables (4 to 5 servings of each per day);
• A variety of fiber-rich grain products like whole grain bread, cereal, pasta and brown rice. (6 to 8 servings per day with at least half of the serving’s whole grains);
• Fat-free, 1 percent and low-fat milk products (2 to 3 servings per day);
• Lean meats and poultry without skin (choose up to 5to 6 total ounces per day);
• Fatty fish (enjoy at least 2 servings baked or grilled each week); and
• Nuts, seeds, and legumes (dried beans or peas) in limited amounts (4 to 5 servings per week).

Avoid:

• Whole milk
• Butter, egg yolks, cheese
• Organ meats
• High fat processed meats
• Duck and goose
• Bakery goods high in fat

For more information about cholesterol, check this site:  http://www.heart.org/HEARTORG/Conditions/Cholesterol/Cholesterol_UCM_001089_SubHomePage.jsp

(Google Image)

Cholesterol - What it means?

By Diane Forrest, RN

September is Cholesterol Education Month.  Facts about cholesterol can be somewhat confusing.  First of all...what exactly is cholesterol?  Cholesterol is a waxy, fat-like substance that occurs naturally in all parts of the body. Your body needs some cholesterol to work properly. But if you have too much in your blood, it can stick to the walls of your arteries. This is called plaque. Plaque can narrow your arteries or even block them.

While nearly 75% of the body's cholesterol is produced by the body, the rest comes from foods we eat.  Some foods that are high in cholesterol include: 

Cheese

Egg Yolks

Pork

Poultry

Shrimp

Beef

Human Breast Milk.

There are two types of cholesterol: "good" and "bad." It's important to understand the difference, and to know the levels of "good" and "bad" cholesterol in your blood. Too much of one type — or not enough of another — can put you at risk for coronary heart disease, heart attack or stroke.  A cholesterol screening measures your level of HDL and LDL. HDL is the "good" cholesterol which helps keep the LDL (bad) cholesterol from getting lodged into your artery walls. A healthy level of HDL may also protect against heart attack and stroke, while low levels of HDL (less than 40 mg/dL for men and less than 50 mg/dL for women) have been shown to increase the risk of heart disease. 

LDL cholesterol is the "bad" cholesterol. When too much of it circulates in the blood, it can clog arteries, increasing your risk of heart attack and stroke.

Dietary Guidelines:

The American Heart Association's Nutrition Committee strongly advises these fat guidelines for healthy Americans over age 2:

• Limit total fat intake to less than 25–35 percent of your total calories each day;
• Limit saturated fat intake to less than 7 percent of total daily calories;
• Limit trans fat intake to less than 1 percent of total daily calories;
• The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils; and
• Limit cholesterol intake to less than 300 mg per day, for most people. If you have coronary heart disease or your LDL cholesterol level is 100 mg/dL or greater, limit your cholesterol intake to less than 200 milligrams a day.

For example, a sedentary female who is 31–50 years old needs about 2,000 calories each day. Therefore, she should consume less than 16 g saturated fat, less than 2 g trans-fat and between 50 and 70 grams of total fat each day (with most fats coming from sources of polyunsaturated and monounsaturated fats, such as fish, nuts, seeds and vegetable oils).

Diagnosing and Treating

High cholesterol has no symptoms.  To determine if your cholesterol level is high, all you need is a routine blood test.  If you have a family history of heart disease, it is advisable to have this checked once or twice a year.    Treating high cholesterol can be as simple as a change in your lifestyle.  Monitoring your fat intake along with exercise may be enough to keep the LDL's down.  Sometimes your doctor may prescribe medication to help lower your cholesterol level.

My cousin's husband has a family history of cardiac problems.  He is in his mid-40's and recently had his blood checked to determine his levels.  It was discovered that his levels were high, and he immediately began to change his eating habits.  He started eating more vegetables, grilled or broiled fish and chicken, and exercising more.  He now has lowered his level, lost weight, feels better and reduced his chances of heart disease.

For more information about Cholesterol visit this site:

http://heart.org/HEARTORG/Conditions/Cholesterol/Cholesterol_UCM_001089_SubHomePage.jsp