ARTICLE>> Have
the heart to reduce your risk of Coronary Heart Disease.
by Jason Easter, Health Promotion Officer
Why the concern?
CHD or Coronary Heart Disease is the biggest killer in Gibraltar and the
trend is on the increase.
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Heart
attacks are the commonest serious illnesses suffered by men and women to
day.
There are several things everyone can do to reduce the risk of a heart attack.
Smoking
Avoiding smoking is probably the single most important step you can take.
Many people in the UK have already done so and about 110 are quitting every
day, that's an average of 40,000 a year. Also with modern medications, substitutes
and support, stopping smoking (and staying stopped) has become more practicable
for everyone. Many smokers will feel that giving up (or not starting again)
is much easier said than done. This is where support and help can make a
difference. Talking to friends or relatives who have stopped, joining anti-smoking
groups and discussing treatment options with your general practitioner will
help you. Most people find that giving up altogether is easier than gradually
reducing the amount you smoke. Many people worry that they will put on weight
when they have stopped smoking. This does happen for some, but remember
that weight gained can always be dropped later, but success in stopping
smoking makes it worthwhile. If you find you are putting on weight, let
it happen, but keep up the resolve to quit smoking. Once you have won that
battle, you can put your mind to winning the others.
Your diet
It is probably advice about diet that people find most confusing. There are two
reasons for changing your diet. One is to lose weight. It is easy to understand
why. It reduces the pumping load on the heart and so reduces risk of heart attack.
The other reason is to reduce the blood cholesterol level. This is more complicated.
Cholesterol and other fats are involved in a complex process that results in fat
being deposited inside the arteries of the body may then narrow. It will be obvious
that the heart has to work harder to force the blood through narrow arteries,
but let us remember that in addition, it's own blood supply is also narrowed.
The result could be a heart attack. Reducing blood cholesterol by diet control
is therefore important. Contrary to general belief, there isn't much cholesterol
in our food. It is the FAT in your food, mainly from animal sources, that influences
your blood cholesterol level. So by reducing the fat you take, you will help reduce
your weight, and also lower your blood cholesterol level. Cream, full-milk, many
cheeses, cakes and biscuits and fatty meat are common sources of fat in the diet.
You can either try to alter your diet yourself or seek advice from a dietitian.
Besides reducing fat from dairy products, INCREASING the amount of oily fish and
of certain oils used in cooking are also helpful.
Increase your intake of fresh fruit and Vegetables, so that you are taking 5 helpings
in a day.
Sugar does not increase your risk of heart disease, unless you are a diabetic.
However, do remember that excessive consumption of sugar may lead to a gain in
weight. Also sugar is a pure calorie food - it piles on the calories with no other
nutritional value like vitamins, fibre, etc.
Thus, reducing sugary foods and replacing them with more wholesome foods (fruits,
cereals, etc) is a good idea for everyone.
Reducing your salt intake is particularly important if your blood pressure is
raised.
Alcohol
A modest amount of alcohol consumption may actually give some protection against
heart attacks. This is about one small (150 ml) glass of red wine a day and is
suitable for both sexes. However moderate or excess drinking can be dangerous.
Blood pressure
High Blood pressure increases the risk of heart attack.
It also increases the risk of a stoke. However, high blood pressure usually causes
no symptoms. People commonly believe that they can tell raised blood pressure
from headaches, palpitations, flushing sensations, etc. This is false. The only
way to find out about your blood pressure is to have it measured when you visit
your GP. If you are a sufferer of high blood pressure, have it monitored regularly
(most pharmacies can help), and follow the treatment advice (particularly on salt
control) given by the doctor.
Exercise
Regular physical exercise can contribute over time to reduce heart attack risk
but to get this benefit, the exercise has to be vigorous enough to make you slightly
breathless. Strolling and playing golf for example are enjoyable but, may not
be sufficiently energetic. Brisk walking on level ground, hill walking, swimming,
cycling and participation in sports such as football are examples of the kind
of exercise you need to consider. Exercise also has to be regular, i.e. for at
least 20-30 minutes three times a week.
However, before commencing any vigorous exercise programme, do get yourself checked.
If you already have a known or silent heart condition, then certain types of exercise
may be risky.
Medicines
Sometimes, your doctor may consider using medicines to lower your blood cholesterol
level, to reduce blood pressure or to reduce the blood's clotting power. Regular
small dose Aspirin is valuable for those who have already had a heart attack or
a stroke and reduces the chance of a further attack. However, all these drugs
should only be used by those who really need them after full consultation with
a doctor.
So remember if you reduce the risk factors as mentioned above, you will have a
greater chance of avoiding preventable heart disease.
Have you had a heart
attack?
For those who have had a heart attack the most important lesson is:
"A heart attack is not the end - it's a beginning of a new life. Once
you've come through the first 24 hours, there's a very good chance of returning
to every day life. With proper care and a healthier lifestyle, you can help repair
the damage your heart has suffered - and reduce the risk of another attack".