It’s February, and you know what that means – it’s American Heart Month. It’s that annual opportunity to review what we know about heart disease. And it’s our chance to be sure we’re doing everything we can to prevent or manage it in our lives.

After all, heart disease is the leading killer of both men and women in the US. About 655,000 Americans die from heart disease each year – that’s 1 in every 4 deaths.

What’s more, almost half of all Americans are at risk for developing the condition. The good news is that heart disease is preventable in most people.

Heart disease encompasses a wide array of conditions affecting the heart and blood vessels. These conditions include arrhythmias, cardiomyopathy, congenital heart defects, heart infections, and the main form of heart disease, coronary artery disease (CAD).

Heart disease is often grouped with stroke and related conditions under the more global term cardiovascular disease (CVD). CVD involves a number of diseases of the heart and circulatory system. Other conditions that fall under CVD include heart attack, heart failure, and heart valve disorders.

While stroke, heart attack and the other CVD disorders are serious conditions, we’ll concentrate our discussion today on heart disease and primarily on CAD, its most prevalent form.

CAD is a disorder of your coronary arteries, the blood vessels that supply your heart muscle with fresh, oxygenated blood. With CAD, the coronary arteries become blocked with a fatty material called plaque, which prevents oxygen and nutrients from getting to your heart. This can lead to a heart attack and to the death of heart muscle tissue.

One common symptom of CAD is a type of chest pain called angina, which may feel like a tightness, heaviness or pressure in your chest. Other symptoms include shortness of breath, sweating, dizziness, weakness, nausea, and rapid heartbeat. It may also feel like your heart is pounding hard and fluttering or skipping beats. These feelings are called palpitations.

Symptoms of heart disease can differ in women. They may feel classic angina in the form of chest pain or pressure, but more often feel chest tightness, squeezing, burning, and general discomfort. Women are also more likely than men to experience discomfort in the arms, neck, jaw, throat, or back.

There are certain risk factors for CAD. These factors increase your chances for developing the condition. They can also make it more likely existing heart disease will get worse. Some of these risk factors, such as age, gender, and having a family history of heart disease, cannot be changed.

Age is a big factor. Your risk increases if you’re a women over age 55 or a man over 45. The same is true if your father or brother had heart disease before age 55, or your mother or sister had it before age 65. These are all things you can’t do anything about.

There are other risk factors, however, that you can control. These include having high blood pressure and/or high cholesterol, having diabetes or prediabetes, smoking, being overweight or obese, being physically inactive, eating an unhealthy diet, and drinking a lot of alcohol. These are the risk factors you should be putting your energy into changing.

The best way to determine your risk for CAD or another type of heart disease is by partnering with your doctor. He or she will evaluate your blood pressure, cholesterol level, blood glucose to check for diabetes, weight, personal and family medical history, and lifestyle.

Your doctor can then recommend steps to lower your risk for heart disease or treat the condition if you already have it.

If you are at risk for heart disease or have already been diagnosed with it, there are some actions you can take to reduce the chance of getting heart disease or keep it from getting worse. Your doctor may recommend simple lifestyle changes and/or drug treatments.

Among the steps you can take to lower your heart disease risk or slow its progression is to control your high cholesterol and high blood pressure. This can often be done by adjusting your diet and getting more exercise, but it may require medication. Be sure to have your cholesterol and blood pressure checked regularly.

Lifestyle changes are pretty much common sense. They including eating a heart-healthy diet that is rich in high-fiber foods and low in saturated and trans fats; becoming more active; getting and staying at a healthy weight; quitting smoking; drinking alcohol in moderation, and managing stress, which can have a negative effect on your heart.

If you’re at high risk for heart disease or already have it, your doctor may recommend that you take an aspirin every day to reduce your chances of having a heart attack. But don’t take aspirin on your own without talking to your doctor first. It isn’t the best course of action for all people.

Now that you’ve been reminded about the basics of heart disease and CAD, you can better take care of your heart health – during American Heart Month and the rest of the year as well.

America’s Obesity Crisis Intensifies.

The number of people in the United States who are overweight or obese has been climbing for years, and that excess weight has serious and costly health consequences. So, the projections from a highly respected team of scientists about obesity in America’s future are disconcerting at best.

After conducting national surveys and correcting for our tendency to underestimate our weight in surveys, the scientists discovered that in as many as 29 states, the prevalence of obesity will exceed 50 percent by 2030. In addition, they project that no state will have less than 35 percent of its residents who are obese.

The bottom line is that within the next ten years nearly one in two adults in the US will be obese. Further, the team projects that nearly one in four Americans will be severely obese by 2030.

The team’s report, Projected U.S. State-Level Prevalence of Adult Obesity and Severe Obesity, was published in The New England Journal of Medicine in December and suggests that the prevalence of severe obesity is expected to be higher than one in four in 25 states. Further, severe obesity is projected to be the most common weight category among the nation’s women, non-Hispanic, black and low-income adults.

Obesity will exceed 50 percent by 2030. – The New York Times

This study’s results mirror those of a study presented in the September 2012 “F as in Fat” report. That report, released by the Trust for America’s Health and the Robert Wood Johnson Foundation, also predicted that half of US adults will be obese by 2030.

Obesity is dangerous. It is linked to a substantial number of negative health effects, including high blood pressure, type 2 diabetes, heart disease and stroke, sleep apnea and breathing problems, osteoarthritis, gallbladder disease, mental illnesses such as depression and anxiety and certain cancers, including endometrial, breast, colon, kidney, gallbladder and liver cancer.

The “F as in Fat” report projected that there will be as many as 7.9 million new cases of diabetes a year by 2030, compared with 1.9 million new cases a year in 2012. They suggest there could also be 6.8 million new cases of chronic heart disease and stroke each year, compared with 1.3 million cases in 2012.

Obesity is also expensive. A study conducted in 2013 estimated that the medical cost of obesity totaled $342.2 billion per year. The study also determined that the indirect cost of obesity due to lost productivity came to another $8.65 billion per year. And that was in 2013. Those amounts are likely much higher in 2020.

Obesity is a leading cause of preventable illness, disability and life-years lost in the United States. It is responsible for about one in five deaths, nearly as many as smoking. That makes it an official public health crisis in this country. But what makes us obese?

In general, we’re considered overweight or obese when our weight is higher than a normal weight adjusted for height. Body Mass Index, or BMI, is the tool used for measuring this. BMI, which is related to the amount of fat in our bodies, is defined as weight in kilograms divided by height in meters squared. A BMI of 30 to 39 is considered obese. A BMI of 40 or higher is extremely obese. The higher our BMI, the greater our risk for developing the health problems associated with obesity.

There are several factors that contribute to obesity, but the bottom line is that we become obese when we consistently consume more calories than we burn through normal daily activity. What we eat also plays a role. Foods that are high in fat, sugar and salt cause weight gain. And most of us eat portions that are larger than necessary to satisfy our hunger.

Our genes also play a role. Genetics is a factor in how much body fat we store, where it’s distributed and how efficiently our bodies metabolize the food we eat into energy.

Medical disorders such as Prader-Willi syndrome, a genetic condition, Cushing’s syndrome, a hormone disorder, and arthritis can lead to decreased activity and weight gain. In addition, certain medications including some antidepressants, anti-seizure drugs, steroids and beta-blockers can cause an increase in weight.

Lifestyle and behavioral factors such as a lack of physical activity, smoking, lack of sleep and an unhealthy diet also contribute to the development of obesity. Social and economic factors include not having enough money to buy healthy foods or access to stores that sell healthier food options. Another socioeconomic factor is not having access to a safe place to exercise.

Obesity is a major public health crisis in America that impacts more than 100 million adults and children and is projected to increase dramatically by 2030. Fortunately, obesity and the health and financial consequences associated with it are largely preventable, and that should be our goal.

Steps we can take to help prevent obesity include limiting calorie intake from total fats, shifting away from saturated fats to unsaturated fats. In addition, we can increase our intake of fruits and vegetables, legumes, whole grains and nuts and limit our intake of sugar. We also have to boost the number of calories we burn each day by increasing our physical activity. Health officials recommend at least 30 minutes of regular, moderate-intensity activity on most days.

But it will take more than willpower to change the future. There are already federal and state programs in place to educate about making healthy food and exercise choices and to counter fast food and soda marketing. Additional education and more firepower against the big-money fast-food conglomerates is still needed. Our country’s health, now and in the future, depends on it!

Here we are in February already. We’ve gotten through the stress of the holidays and if you’re like me, you made promises to yourself to take better care of your health this year. So how’s that going for you? Hopefully, you’re making good on your promise to yourself.

Along those lines, February brings with it Valentine’s Day, and there is no better gift that you can give yourself, or your significant other, than a healthy heart. That’s why February is American Heart Month.

According to the CDC, heart disease is the leading cause of death in the United States. Some of the biggest risk factors associated with heart disease are uncontrolled high blood pressure, high cholesterol and smoking. Other conditions can also put you at risk for heart disease. For example, carrying around extra weight puts undue stress on the heart. High blood sugar or diabetes can damage the blood vessels that help control the heart muscle. Unhealthy eating and inactivity are also risk factors.

To lower your risk, there are several things you can do. For starters, you can eat better and reduce your sodium intake. One way to do that is to fill at least half your plate with fruits and vegetables and eat foods low in trans-fat and saturated fat. And be sure to include whole grains, poultry, fish, and legumes in your diet.

Limiting sweets and sugar sweetened beverages will go a long way toward improving your heart health as well. And be sure to always choose foods rich in potassium and to limit your intake of red meats. Also, limit alcohol to no more than one drink per day, if you’re a woman, and two drinks a day if you’re a man. If you enjoy cooking, research some healthier recipes you think you’ll enjoy and maybe try something new.

Another critical step you can take to lower your risk for heart related problems is to avoid second hand smoke. And if you smoke, STOP! Sure, that’s easier said than done, but there are many cessation programs that can help.

If you can’t partake in one of those, there are other ways you can break your smoking habit or at least cut back on your smoking. Changing your routine is one such way. Instead of having a cigarette after a meal, go for a walk or brush your teeth. You can also make a list of the reasons why you want to quit and read the list every time you feel the urge to smoke. If you smoke when you drink, cut down on alcohol which will help you avoid those moments.

Another way you can improve your heart health is by finding a hobby you enjoy that will get you moving for a few hours each week. Bicycling, walking or jogging, rollerblading, yoga, tennis, or any activity that gets your heart pumping will do the trick. Just be sure to choose something you actually enjoy. That way, you’ll actually look forward to the activity. Staying active and engaging in regular physical activity helps reduce blood pressure, helps control blood sugar, as well as helps control your weight. All of these will help you reduce your risk for heart disease.

It’s also important to have your healthcare provider do a blood test to measure your cholesterol levels. You will want to know your total cholesterol, LDL (bad) cholesterol and HDL (good) cholesterol as well as your triglycerides (blood fats). Having a higher level of HDL can lower your risk of heart attack and stroke. High levels of LDL on the other hand, can raise your risk because it can build up inside the arteries and form plaque which reduces blood flow. Triglycerides are the most common type of fat in your body and a major energy source. High triglycerides can cause hardening of the arteries or thickening of the artery walls, increasing the risk of stroke, heart attack and heart disease. Ask your healthcare provider for ways to best manage your levels.

Finally, you want to try to reduce the stress in your life wherever possible. Meditation, yoga, performing deep breathing exercises, or taking a nice hot bath can all help with this. We live in a world that is constantly on the go. Stress is inevitable but if we can limit it, or try to control it, we can help protect our heart.

Written by Laura Engel

It’s February, and you know what that means – it’s American Heart Month. It’s that annual opportunity to review what we know about heart disease. And it’s our chance to be sure we’re doing everything we can to prevent or manage it in our lives.

After all, heart disease is the leading cause of death for both men and women in the US. In fact, one in every four deaths in this country is the result of heart disease, to the tune of about 610,000 deaths each year. What’s more, almost half of all Americans are at risk for developing the condition. The good news is heart disease is preventable in most people.

Heart disease encompasses a wide array of different conditions affecting the heart and blood vessels. These include arrhythmias, cardiomyopathy, congenital heart defects, heart infections and the main form of heart disease, coronary artery disease (CAD).

 

Heart disease is often grouped with stroke and related conditions under the more global term cardiovascular disease (CVD). CVD involves a number of diseases of the heart and circulatory system. Other conditions that fall under CVD include heart attack, heart failure and valve disorders.

While stroke, heart attack and the other CVD disorders are serious conditions, we’ll concentrate our discussion today on heart disease and primarily on CAD, its most prevalent form.

CAD is a disorder of your coronary arteries, the blood vessels that supply your heart muscle with fresh, oxygenated blood. In CAD, the coronary arteries become blocked with a fatty material called plaque, which prevents the oxygen and nutrients from getting to your heart. This can lead to a heart attack and to the death of  heart muscle tissue.

Common symptoms of CAD include chest pain or discomfort, a sensation of pressure or squeezing in the chest, shortness of breath, nausea and feelings of indigestion or gas. Symptoms of heart disease can differ in women and may include dizziness or lightheadedness; anxiety; jaw, neck or back pain; cold sweats and fainting.

There are certain factors that put you at a higher risk for developing CAD. They can also make it more likely existing heart disease will get worse. Some of the risk factors, such as age, having a family history of heart disease or a history of pre-eclampsia during pregnancy cannot be changed.

Age is a big factor. Your risk increases if you’re a women over age 55 or a man over 45. The same is true if your father or brother had heart disease before age 55, or your mother or sister had it before age 65. These are all things you can’t do anything about.

There are other risk factors, however, that you can control. These include having high blood pressure and/or high cholesterol, having diabetes or prediabetes, smoking, being overweight or obese, being physically inactive, eating an unhealthy diet and drinking a lot of alcohol. These are the risk factors you should be putting your energy into.

The best way to determine your risk for CAD or other type of heart disease is by partnering with your doctor. He or she will evaluate your blood pressure, cholesterol level, blood glucose to check for diabetes, weight, personal and family medical history, and lifestyle.

Your doctor can then recommend steps to lower your risk for heart disease or treat the condition if you already have it.

If you are at risk for heart disease or have been diagnosed with it, there are some steps you can take to reduce the chance of getting heart disease or keep it from getting worse. Your doctor may recommend simple lifestyle changes and/or drug treatments.

One of the changes you can make to reduce your risk of heart disease or slow its progression is by controlling your high cholesterol and high blood pressure. This can often be done by adjusting your diet and getting more exercise, but it may require medications. Be sure to have your cholesterol and blood pressure checked regularly.

Lifestyle changes are pretty much common sense. They including eating a heart-healthy diet rich in high-fiber foods and low in saturated and trans fats; becoming more active; getting and staying at a healthy weight; quitting smoking; drinking alcohol in moderation and managing stress, which can have a negative effect on your heart.

If you’re at high risk for heart disease or already have it, your doctor may recommend you take an aspirin every day to reduce your chances of having a heart attack. Don’t take aspirin on your own without talking to your doctor first, however. It isn’t the best course of action for all people.

Now that you’ve been reminded about the basics of heart disease and CAD, you can better take care of your heart health.

It’s easy to get obsessed with personal numbers these days. Put on a wearable like a Fitbit and see what I mean. The devices track your number of steps during the day, gauge your heartbeat, and record the amount of time you’ve slept at night. They can log your walking routes, with maps, and reveal how fast your feet were really moving.

You can sync to an app that records the calories you take in, for more fun with numbers. (Warning: if you’re trying to lose weight, the daily summary may be less encouraging on days you eat more. You might get something like this: “If every day were like today, you’ll reach your goal by April 18, 2022.” No consolation added if your big reunion is six months away.)

Of course, doctors will remind you that losing extra weight isn’t just about wearing a smaller dress size. The big payoff is better health.

In that regard, if you like tracking your progress in losing weight and getting fit, you might want to try using one of the simple health-screening tools that gauge risk for conditions like diabetes and heart disease.

The health-screening methods – that use BMI, waist circumference or waist-to-hip ratio – are based on research that shows body size and shape influences risk of certain diseases.

And they’re pretty simple. All you’ll need to get started is a scale and cloth measuring tape. Once you know where you stand, working toward “low risk” is another goal to strive for.

1. BMI: You’ve probably heard of body mass index, or BMI. The index categorizes people in ranges from normal to super obese. BMI is a formula that includes a ratio of weight and height. The easiest way to crunch the numbers is to use an online BMI calculator, such as this one.

Risk of poorer health goes up for people with BMIs that indicate they are overweight. It climbs higher still for those in the obese category.

A warning, though: For people who are lean and muscular, there may be a hitch. Their BMI can indicate “overweight” or “obese” when they aren’t. This is because muscle weighs more than fat, so their total weight is higher. They aren’t fat, but the BMI formula doesn’t distinguish between toned muscles and flab.

2. Waist circumference: How big is your middle? Where you carry extra weight makes a difference, according to obesity researchers.

It’s a matter of being shaped like an apple or a pear.

The apple-shaped have bellies that are bigger than their hips. Any extra pounds tend to pile up on their waistlines. It’s the opposite for people who are pear-shaped. Extra weight likes to go to their hips and thighs.

Women are more likely to be pear-shaped – until they reach menopause when hormone levels change and weight gain heads for the abdomen.

People who are apples tend to be more at risk for certain health conditions. Their expanded bellies indicate visceral fat. This type of fat lies deeper within the abdominal cavity and has been linked to conditions like heart disease and diabetes.

Optimal numbers are based on gender, and individual height and weight doesn’t matter. Ideally, women need to keep their waists to 35 inches or less. The benchmark for men is 40 inches or less.

A screening chart from the National Institutes of Health combines BMI and waist circumference and shows how an apple shape raises health risks. Look at the chart and you’ll see how a BMI that indicates “overweight” puts you at increased risk. Combine “overweight” with a higher-than-optimal waist measurement and the level jumps to high risk.

3. Waist-to-hip ratio:

The size of your waist in relationship to your hips is another simple screening tool for future health risks.

For instance, a British medical study looked at waist-to-hip ratio and how it relates to heart disease. Have a big waistline and comparably big hips? That could be less of a risk factor than having a big stomach and small hips, according to the study.

Again, it’s about too much abdominal fat. In the study, researchers suggest that abdominal fat might alter hormones in a way that increases risk of heart disease. A large waistline in proportion to hips also has been shown to increase risk of uterine cancer, and has long been linked to Type 2 diabetes.

To determine your waist-to-hip ratio, measure your waistline and your hips. Divide the waistline measurement by the hip measurement – or go online for a waist-to-hip ratio calculator.

Ideally, results should be less than 0.85 for women and less than 0.9 for men, according to the World Health Organization.

Happy tracking!