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We had a good read. For the benefit of yourself. Be sure to read to the end. I want you to get good knowledge from Hdl Over 90.A heart attack occurs when a blood vessel carrying blood to the heart becomes totally blocked off and causes a lack of oxygen to part of the heart muscle. This must be treated immediately in order to prevent permanent damage to the heart muscle.
WARNING SIGNS OF A HEART ATTACK:
Studies have shown that over 90% of women experience some type of warning sign days, weeks, or months before a heart attack. These include:
o Discomfort (squeezing, burning, tightness, heaviness) in the chest, arms, jaw, shoulders, neck,
or upper back
o Shortness of breath
o Nausea/indigestion
o Significant fatigue
o Problems sleeping
o Changes in appetite
o Palpitations
o Change in thought process/difficulty concentrating
o Anxiety
o Changes in vision
Any changes in your ability to do normal daily activities or mild changes that become progressively worse need to be evaluated. Women may experience uncommon/unusual symptoms - all symptoms need to be evaluated. Listen to your body - if something does not feel right get it checked out!
SYMPTOMS OF A HEART ATTACK IN WOMEN INCLUDE:
o Chest sensations (discomfort, pain, squeezing-feeling, heaviness, pressure)
o Arm, jaw, neck, shoulder blade discomfort or pain
o Shortness of breath
o Nausea/Indigestion
o Unusual fatigue/weakness
o Hot flush/Cold sweat
o Dizziness
You may have only one of these symptoms or several symptoms during a heart attack. If you experience any of these symptoms you should call 911 and go to the hospital immediately.
STROKE
A stroke which is also called a "Brain Attack" occurs when a blood vessel carrying blood to the brain becomes totally blocked and part of the brain is not getting enough oxygen.
MOST COMMON SYMPTOMS OF A STROKE INCLUDE:
o Sudden numbness or weakness in the face, arms or legs (usually on one side of the body)
o Sudden confusion, or trouble speaking or understanding
o Sudden trouble seeing in one or both eyes
o Sudden trouble walking, dizziness or loss of balance
o Sudden severe headache (with no known cause)
Women may have different or additional stroke symptoms:
o Sudden face, arm or leg pain
o Sudden hiccups
o Sudden nausea
o Sudden tiredness
o Sudden chest pain
o Sudden shortness of breath
o Sudden pounding or racing heartbeat
If you have any of these symptoms you should call 911 and immediately get to the hospital. It is important to get to the hospital quickly because certain treatments must be started within three hours of the onset of the stroke symptoms. Sometimes women may experience these symptoms for only a couple of minutes (this is called a "mini-stroke" or "TIA," which stands for Transient Ischemic Attack). This should be considered a warning sign that you may have a stroke soon and you should get yourself checked out by a medical professional.
How can you tell if someone else is having a stroke?
Just remember FAST!
F = Facial droop (Ask the person to smile and see if his/her face is uneven)
A = Arm drift (Ask the person to hold both arms straight out in front, check to see if one arm drifts down or if the person is unable to move one arm)
S = Speech (Have the person speak and see if the words are slurred, wrong words are used or the person is unable to speak)
T = Time (If the person shows any of these signs, time is important - call 911 and get to the hospital immediately) When you arrive at the hospital you will be asked what time the symptoms started
Five Warning Signs of a Stroke:
WALK - Is the person's balance off?
TALK - Is the person's speech slurred or face droopy?
REACH - Is one side of the person's body weak or numb?
SEE - Is the person's vision all or partly lost?
FEEL - Does the person have a severe headache?
HEART FAILURE
Heart Failure occurs when the heart muscle gets weak. There are many things that can lead to heart failure: a heart attack, uncontrolled high blood pressure, and heart valve problems are the most common causes.
Symptoms of Heart Failure:
o Shortness of breath during mild or normal activities
o General weakness/fatigue
o Trouble breathing when lying down
o Weight gain with swelling in the legs, lower back or ankles from fluid build-up
RISK FACTORS FOR HEART DISEASE AND STROKE IN WOMEN
There are many risk factors for heart disease and stroke. Some risk factors you can control (modifiable) and some you cannot (non-modifiable). Women frequently have a clustering of risk factors around menopause so you should try to control as many as possible before you reach menopause. If you have already gone through menopause, your protective estrogen levels have dropped and your risk for heart disease and stroke is already higher. Controlling your risk factors is even more important.
CHOLESTEROL (Modifiable and Non-Modifiable)
Cholesterol is a soft waxy substance in the blood. It comes from two different sources, the foods you eat and your genes (family history). Even if your total cholesterol is less than 200 mg/dl, you may still be at risk for heart disease. It is important that you know all your cholesterol numbers, not just the total cholesterol.
"Know Your Numbers"
Total cholesterol includes the good and bad cholesterol. The goal for this number is less than 200 mg/dl.
Low Density Lipoprotein/LDL (bad or "Lousy") cholesterol causes the blockages that can lead to a heart attack or stroke. The goal for this number is less than 100 mg/dl (in women who have diabetes or have had a previous heart attack/stroke this number should be less than 70 mg/dl).
High Density Lipoprotein/HDL (good or "Healthy") cholesterol protects the body from heart disease. The goal for this number is greater than 60 mg/dl in women. The higher the better.
Triglycerides are another type of fat found in the blood. The goal for this number is less than 150 mg/dl.
The LDL (Lousy Cholesterol) is always the first number that needs to be corrected to decrease your risk of heart disease. Low HDL (Healthy Cholesterol) and high triglyceride levels are more common and stronger risk factors for heart problems in women than men. Once your LDL cholesterol is at goal you then need to make sure your HDL and triglyceride levels are also at goal. If your triglyceride level is greater than 200 mg/dl your risk for heart disease may be two times greater. If your triglyceride level is greater than 200 mg/dl and your HDL (good) cholesterol is less than 40 mg/dl your risk for heart disease is four times greater.
"Heart Attack on a Plate" - Foods to Avoid:
Some foods that can increase your bad cholesterol include:
o Fried foods
o Red or fatty meat
o Dairy products from whole milk (cheese, ice cream, sauces, chocolates, butter)
Some foods that can increase your triglycerides include:
o Cakes, cookies, chocolate
o Rice (white)
o Pasta
o White bread
o Alcohol, sweetened soft drinks
"Heart Smart Eating" - Foods to Eat to Improve Your Bad (LDL) Cholesterol:
o Baked, grilled, broiled fish/chicken/turkey (limit beef/red meat)
o Remove all visible fat from meat, remove skin from chicken and turkey
o Fruits and vegetables (goal 5 to 7 servings per day) See "Food Shopping for your Heart" section
o Low fat/reduced fat/fat free dairy products
o Plant stanols/sterols-can be found in Smart Balance®, Benecol®, Promise Active® spreads
o Fiber (oatmeal, high fiber cereals, beans, fruits/vegetables with peels, whole grain breads, nuts, ground flaxseed) Goal 25 to 30 grams every day
o Use egg whites or egg substitutes, avoid egg yolks
Ways to Improve Your Triglycerides:
o Fish (not fried) at least twice a week (consider fish oil capsules)
o Ground flaxseed, flaxseed oil
o Olive Oil
o Brown rice instead of white rice
o Whole wheat pasta
o Dark whole grain breads
o Unsalted nuts
o Weight loss, if overweight
o Exercise
o If you drink alcohol, no more than one drink per day
o Quit smoking
o Limit simple sugars (cookies, candy, cake, sweetened soft drinks)
Ways to Improve Your Good Cholesterol
o Exercise
o Weight loss, if overweight
Blood Pressure (Modifiable)
Elevated blood pressure that is not controlled can cause a heart attack, stroke or heart failure (weakening of the heart muscle). Both blood pressure numbers are important and measure two different things. High blood pressure is called "hypertension." One out of two post-menopausal women has hypertension.
oSystolic blood pressure (the top or first number) measures the force of the blood against the artery walls. If this number is high it means the heart muscle is working too hard and over time can cause a thickening of the muscle (called hypertrophy). When the heart muscle becomes thick it can weaken and cause heart failure.
oDiastolic blood pressure (the bottom or second number) tells us about the blood circulating throughout the body. If this number is too high, it means that the blood vessels may be narrowed, which can cause decreased blood flow to the organs.
"Know Your Numbers"
Normal blood pressure Less than 120/80 mmHg
High-normal (pre-hypertension) 120 to 139/80 to 89 mmHg
Hypertension 140/90 mmHg or higher
Some women have "whitecoat" hypertension. This means their blood pressure is high when they are at the doctor's office (related to anxiety), but normal the rest of the time. If you have high blood pressure readings at the doctor's office, you should check your blood pressure at home at different times of the day to make sure it is not high. Your healthcare provider may order a 24 hour blood pressure monitor that you can wear during the day and night to record what you blood pressure is during your normal activities.
Things you can do to lower your blood pressure:
o Reduce salt/sodium intake - African American women and all post-menopausal women are more salt sensitive (women with high blood pressure should not have more than 2,000 mg of sodium per day)
o Exercise
o Maintain a healthy weight
o Eat a healthy diet- the DASH diet encourages fruits, vegetables, whole grains, low fat dairy and plant based protein over meat. Following the DASH diet can decrease your blood pressure and your risk for heart attack and stroke. For more information on the DASH diet go to www.dashdiet.org or www.nhlbi.nih.gov.
Thank You for Reading Portions of the First Two Chapters of
Take Charge: A Woman's Guide to a Healthier Heart.
Want to Check Out the Rest of the Book?
Visit http://www.heart-strong.com.
This book walks you step-by-step through the common risk factors for heart disease in women and will teach you how to develop a heart healthy lifestyle.
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