February 15, 2008
February is American
Heart Month
by Annette Coyle, RD LD, Clinical Diabetes Educator
True or False?
- Heart disease is the leading killer of Americans today.
- If you have diabetes you are more likely to have a heart attack than a person without diabetes.
- Indigestion or nausea may be a sign of a heart attack.
- Women are more likely than men to have a fatal heart attack.
- Men and women can have different heart attack symptoms.
- You can reduce your chances of having a heart attack.
- Because the high blood sugar associated with diabetes damages blood vessels, people with diabetes are at greater risk of having a heart attack than are people without diabetes.
All of the above statements are true.
Heart Disease-Bad News / Good News
Heart disease kills more than 650,000 Americans each year. That is 100 times the population of Bethel. That is the entire population of Boston, Massachusetts. That is a lot of people. But there is good news! Because heart disease is related to lifestyle choices, it can often be prevented.
According to the American Heart Association and the Mayo Clinic, these are the most important things you can do to improve your heart health:
Do not smoke or use tobacco products
YKHC has a tobacco cessation program. Counselors there will help you figure out a plan to eliminate tobacco from your life. Call 543-6312 for more information. Remember that no amount of tobacco use is safe.
Get Moving
When you lead an active lifestyle you reduce your risk of fatal heart disease by 25 percent! Leading an active lifestyle doesn't have to be complicated. Walk instead of taking the snow machine or 4-wheeler, participate in open gym, go ice fishing, play basketball, dance, pick berries, get together with friends and do an exercise video, chop wood, sweep the floor. Do anything that gets your body moving and your heart pumping.
Improve your eating habits
To protect your heart, it is important to eat a diet rich in fruits, vegetables, whole grains, low-fat dairy products and lean meats and fish. Caribou, moose, salmon, beaver, seal are all excellent foods. It can be hard to buy fresh fruits and vegetables on the Delta. Remember that canned and frozen fruits and vegetables are good choices. Dried fruits can be used in a variety of ways. In season, gather wild tundra greens. Look for the whole grain label on cereals, breads and pasta products. Try adding barley to soup instead of macaroni. Use brown rice instead of white rice. Avoid trans fats.
Maintain a healthy weight
Losing even a small amount of weight is beneficial to your heart. It also can reduce your blood pressure, cholesterol and reduce your risk of getting type 2 diabetes. Eat sensibly and avoid fad diets.
Get regular health screenings
Have you heard that old saying "An ounce of prevention is worth a pound of cure?" Preventing health problems before they occur makes a lot more sense than trying to fix them afterwards. Getting regular health screenings can help you stay healthy. High blood pressure and high cholesterol can damage the vessels in your heart. Get your blood pressure and cholesterol checked regularly. Your health care provider or health aide can help you.
Take care of your heart and it will take care of you!
sources: www.mayoclinic.com, www.americanheart.org
