48 TopsanTé

Prevention

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Don’t be puzzled when it comes to protecting your heart – follow our expert guide

healthy heart T

hey call it the silent killer – and with good reason. a woman dies of a heart attack every

13 minutes in the UK, according to the latest figures from the British Heart Foundation (BHF), but all too often we don’t even realise we’re in danger until it’s too late. ‘It’s a growing problem for everyone – but women tend to see it as a disease that affects men,’ says Cathy Ross, senior cardiac nurse at the BHF. ‘By the time they decide to do something about it, the damage can already be done.’

What’s the problem?Coronary heart disease (CHD) occurs when the arteries that supply blood and oxygen to the heart become narrowed by a gradual build-up of fatty material called atheroma. over time, the arteries may become so narrow, they can’t deliver enough oxygen-containing blood to the heart, causing the pain and discomfort of angina. Even more dangerously, pieces of atheroma can break off and form a blood clot – if the clot blocks the coronary artery, the heart is starved of blood and oxygen, which can bring on a heart attack.

There are other serious health issues, too. If this fatty material develops in the neck, it could interfere with the flow of blood to the brain. should a clot then block an artery and cause part of the brain to be cut off, it could cause a stroke.

Lack of exercise, obesity, smoking and binge drinking are all contributory factors, and knowing

if you’re at risk is an important part of preventing the problem. ‘The government has stated that everyone over 40 should know what their blood pressure is and what their cholesterol levels are, so go to your Gp and ask for a full assessment,’ advises Ross. Making some very basic adjustments to your lifestyle now can dramatically reduce your chances of getting heart disease in the future, so read on for our advice on protecting yourself.

step on the scalesBeing overweight can put you at greater risk of CHD, particularly if you are an ‘apple’ shape and store any excess pounds around your middle. This is because these types tend to have more intra-abdominal fat – a type of fat stored behind the stomach muscles and around the internal

organs – which leads to high cholesterol, insulin resistance and an increased risk

of diabetes. as a general guide, if your waist measures more than 31.5ins,

you could have a problem.What you can do: Work on shedding those excess pounds – but do it sensibly, says Ross: ‘Lose weight using portion control and increased activity. Don’t be tempted to crash diet, as this can

put a greater strain on your heart.’

say no to fatDespite its bad press, cholesterol

is actually vital as it plays a role in how every cell in the body works. But

too much of it – particularly the ‘bad’ LDL type – will start to cause health

problems. ‘It’s very important to know what your cholesterol level is, so ask your Gp to do a simple blood test,’ says Ross.What you can do: saturated and trans fats – found in whole milk, butter, meat, biscuits and fried foods – are the main dietary sources of high cholesterol, so replace them with healthier monounsaturated and polyunsaturated fats, which can work to lower levels. olive oil, avocados, cashew nuts, walnuts and pumpkin seeds are all good sources. Eat oily fish, such as salmon, tuna and mackerel, at least once a week – it provides the richest source of omega-3, which can help lower blood fat and prevent the blood from clotting. Make sure you have plenty of cholesterol-lowering fibre, too, such as porridge, pulses, lentils, fruit and veg.

Ditch the salt as well as being loaded with trans fats, processed foods, ready meals, crisps and snacks often contain a lot of salt (called ‘sodium’ on labels) and that’s

The pieces of a

a major contributory factor to high blood pressure. If you have this condition, you run a higher risk of having a heart attack or a stroke.What you can do: ‘The easiest way to lower your blood pressure is to cut down on the amount of salt in your diet,’ says Ross. You shouldn’t have more than 6g a day, but many of us are eating up to 8.6g, often because we don’t realise that it is used as a preservative in all kinds of common foods. so check your labels and don’t add it to your meals – experiment with natural flavourings, such as herbs, garlic, chillies and spices, instead.

Lose the sweet tooth Diabetics are more likely to have high cholesterol and blood pressure, while diabetes also increases the effect of some of the other risk factors for

‘A woman dies of a heart attack every 13 minutes

in the UK’

It’s probably no surprise to learn that men and women experience pain differently. While your partner may take to his bed at the first hint of illness, women tend to ‘carry on’ no matter how bad we might feel. That means we often ignore the early warning signs of heart disease.

Both sexes may experience these classic symptoms of a heart attack:n Central chest pain n Central chest pain that spreads to the arms, neck or jaw n Central chest pain accompanied by feeling sick or sweaty n Central chest pain accompanied by shortness of breath

But women are more likely to experience – and ignore – less typical signs:n A pain, ache or ‘heavy’ feeling in the chest n A mild discomfort in the chest accompanied by feeling generally unwell n A pain in the chest that spreads to the back or the stomach n A pain in the chest that feels like a bad bout of indigestion or heartburn n A pain in the chest accompanied by feeling light-headed or dizzy If you think you are at risk of coronary heart disease, make an appointment to see your GP for some tests – and remember, prevention is always better than cure. If you suspect you are having a heart attack ,or experience any of the above, call 999 immediately.

THE sYMpToMs To WaTCH oUT FoR:

heart disease, such as smoking. Type 2 diabetes (commonly referred to as adult-onset) tends to develop after the age of around 40, and being overweight, having high blood pressure or high cholesterol levels, and a lack of exercise can all up your chances of developing it.What you can do: Lifestyle factors are important in determining your risk, so make sure you follow simple rules. ‘Reduce the amount of sugary food you eat, increase your activity levels and make sure you don’t put on weight,’ says Ross. Common signs include increased thirst and urination, so get them investigated. If you already have diabetes, avoid complications by making sure it’s well controlled. see your Gp for regular checks, and visit www.diabetes.org.uk for support and advice.

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50 TopsanTé

Prevention

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Quit those vices You know it causes cancer, rots your teeth and ages your skin – but did you realise smoking is a leading cause of heart disease, too? according to the BHF, smoking causes around 25,000 deaths from heart and circulatory disease each year. and it’s not just you who’s affected – your children, partner and friends are all at risk from secondary smoking, so you could be adversely affecting their health.

still need a reason to quit? Here are several: smoking damages the lining of the arteries, while the carbon monoxide in cigarette smoke reduces the amount of oxygen that the blood can carry around the body. In addition, nicotine stimulates the body to produce adrenalin, which makes the heart beat faster, and smoking may also make the blood more likely to clot – every one of these things increases your risk of CHD. and don’t turn to alcohol instead – excessive amounts can increase blood fats and raise your blood pressure. What you can do: ‘If you smoke, stop, and if you live with someone who’s a smoker, ask them to stub it out,’ says Ross. visit www.gosmokefree.co.uk to find out about free stop smoking services in your area. With alcohol, stick to one or two units a day and opt for red wine, which can have a protective effect, thanks to its antioxidant content.

Change your inheritanceThere is a genetic link to heart disease, but you don’t need to do a full-blown family tree to discover whether you have inherited a predisposition. The BHF have these guidelines – if your father or a brother was diagnosed with heart disease under the age of 55, or if your mother or a sister was under 65 when they were diagnosed, you have an increased risk. If this applies to you, tell your doctor so they can keep an eye on your blood pressure and cholesterol.What you can do:Having a family history of heart disease is what is called a ‘non-modifiable’ risk factor, which means you can’t do anything

to change it. This means it’s even more important that you control any other lifestyle factors that may have an effect. ‘You don’t need to eat high-fat food or smoke, so it’s possible to lower your risk just by cutting these out,’ says Ross. ‘If you don’t know your family history (because you were adopted, for example), take exactly the same action as someone who does – that means eating a healthy balanced diet, keeping your

The following guidelines will generally apply for most women, but they will very much depend on what other risk factors you may have, such as your family history, whether you have diabetes or if you smoke. Your GP will advise you on this.n Blood pressure should be below 140 / 90n Total cholesterol levels: below 5 millimoles per litre (mmol/l )n LDL (bad): below 3 mmol/ln HDL (good): above 1 mmol/ln Waist: below 31.5ins Source: www.heartresearch.org.uk.

WHaT ExaCTLY Is ‘noRMaL’?

HoW YoUR HEaRT WoRKs

Right atrium

Left atrium

aortic valve

Mitral valve

Left ventricle

Right ventricle

tricuspid valve

Pulmonary valve

weight down, taking regular exercise, drinking in moderation and not smoking.’

address that stress While a small dose of stress can help us stay mentally alert, severe or constant anxiety over a prolonged period of time may bring on the symptoms of heart disease, so it’s best to tackle it sooner rather than later. What you can do: ‘The main consideration when it comes to stress is how we deal with it,’ says Ross. ‘You need to do it in an appropriate manner, rather than reaching for the biscuit tin, another bottle of wine or the next packet of cigarettes. Eating nutritious meals and taking more exercise will make you feel more able to cope with some of the demands on you.’

Weave exercise into your day by walking the last part of your journey to work or make a commitment to it by signing up to an evening yoga class. not only will it help you combat stress, it will protect your heart in other ways. ‘If you exercise for 30 minutes, five times a week, you’re half as likely to get heart disease as someone who isn’t physically active,’ says Ross.

and don’t be afraid to ask for help if you need it. ‘If you’re having a particularly difficult time, because of a relationship break-up, for example, talk to someone about how you’re feeling,’ adds Ross. ‘If you find it too difficult to open up to friends or family, a trained counsellor will be able to help and you will be doing your heart a real service.’To find a counsellor, visit www.bacp.co.uk. nl February is National Heart Month, so support the British Heart Foundation’s Red For Heart campaign. For further information, visit www.bhf.org.uk/red.

How the heart worksThe heart is a muscle, which is constantly working to pump nutrients, oxygen and blood throughout the body via four chambers. The chambers on the right send blood to the lungs for oxygenation, then those on the left propel it into the organs and tissues.