Get Pumped Up About Heart Health
Written by Dan Fischer on February 19, 2019
The Genesee, Orleans, and Wyoming County Health Departments are encouraging county residents to “Choose Health.” By taking small steps in our day-to-day living and making positive health choices, people have the ability to change their future health for the better.
During an average lifespan, the heart beats more than two billion times. The heart is vital to your health and without it blood wouldn’t be able to move through your body. February is American Heart Month, a time to remember how important this muscle is and educate ourselves on how to take better care of it since it is the reason we are alive.
According to the New York State Department of Health, more people die of cardiovascular diseases than all other causes of death combined. In fact, approximately 610,000 people die in the United States every year from heart disease, making the disease accountable for 1 in every 4 deaths. In 2015, Genesee County had 201 deaths from cardiovascular disease, Orleans County had 144 deaths, and Wyoming County had 120 deaths. The most common cardiovascular disease is coronary heart disease (CHD), killing an average of 370,000 people every year. This disease occurs when the small blood vessels that carry oxygen and blood to our hearts get very narrow. Coronary heart disease is usually caused by a condition called atherosclerosis, which occurs when fatty material and a substance called plaque builds up on the walls of your arteries. Plaque is a waxy substance that forms in the artery wall made up of fat, cholesterol, calcium and other substances. The buildup forces the arteries to become narrow, slowing down or completely stopping the blood flow to the heart. Narrowing of the arteries can lead to chest pains (stable angina), shortness of breath, or even heart attack.
Heart disease has a close relationship to lifestyle choices. This is why it is so important that you make healthy decisions, participate in physical activity, and eat healthy. The New York State Department of Health recommends people of all ages engage in physical activity for at least 30 minutes on all or most days of the week. If you do not exercise at all, start slow and discuss with your doctor steps you should take to get active and help improve your heart health. This may include going to the gym, getting involved in a sport, or even walking the mall with a friend. You can even break the exercise up and do 10 minutes three times a day building up to 30 minutes a day, if 30 minutes all at once seems to be too overwhelming. By repeating these small changes daily, they are likely to turn into a habit and your heart will thank you for it in the long run.
It is also important when focusing on heart health to pay close attention to nutrition. Poor nutrition can lead to many health problems, including high blood cholesterol levels, obesity, and diabetes. Consuming food high in saturated fat (whole milk, butter, and red meats), trans fats (foods with hydrogenated oils like boxed cookies, crackers, and doughnuts) or sodium (found in many processed foods) can increase your risk of getting heart disease. To improve you’re eating habits and lower risks of heart disease you can eat more fruits and vegetables, limit processed foods, eat foods high in fiber, reduce your sodium intake and limit trans fats, saturated fats, and cholesterol. When choosing to eat meats avoid red meats and go for lean meat instead, these would include meats such as lean ground turkey, fish, and skinless chicken. “Staying on track when it comes to eating healthy can be a difficult thing to do but is extremely necessary to stay healthy and prevent cardiovascular disease,” states Paul Pettit, Public Health Director for Genesee and Orleans Counties.
Although poor nutrition and lack of exercise are linked to an increased risk of heart disease, the single largest risk factor is smoking. Smokers are twice as likely to have a heart attack as nonsmokers are, and are between two and four times more likely to die suddenly from heart disease. This is due to the nicotine in cigarettes raising blood pressure and the carbon monoxide limiting the amount of oxygen that can be carried by your blood. Although you may not smoke, exposure to smoke in the home and workplace has also been shown to increase risk from the second hand smoke. Talk with family members about quitting smoking or discuss designated smoke areas to reduce second hand smoke. The New York State Smoker’s Quitline is a great resource for free nicotine replacement therapy (NRT) and support services. Call 1-866-NY-QUITS (1-866-697-8487) or visit www.nysmokefree.com.
There are also other factors that increase your risk for heart disease. Unfortunately some of those factors may be out of your control. One factor happens to be gender. For example, men in their 40’s have a higher risk of heart disease than women. However, as women get older, their risk increases so that it is almost equal to a man’s risk. Secondly, genetics can play a role in developing heart disease. If someone in your family has had heart disease, especially before age fifty, your own risk increases as you age. It is especially important that precautions are taken and healthy habits are made in order to decrease risk of developing heart disease.
So how do I know if I am having a heart attack? Well, here are some signs:
Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or goes away and then comes back. It can feel like uncomfortable pressure, squeezing, fullness, or just pain
Discomfort in other areas of the upper body. This can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach
Shortness of breath with or without chest discomfort
Breaking into a cold sweat
Palpitations (feeling like your heart is pounding or beating fast)
It is important to understand that men and women often have different signs and symptoms of a heart attack. Women are more likely to experience the less known symptoms of the jaw and back pain, nausea and vomiting. Unfortunately, many people are unsure of what is happening to their body and wait to seek help instead of going in right away to find out what is wrong. It is important to learn the signs, but also remember that even if you are not sure if it is a heart attack, to tell a doctor about your symptoms. Just one call to the doctors, explaining your symptoms could save your life. Minutes matter! If you think you are having a heart attack, do not wait more than five minutes to call 9-1-1.
For additional information, contact your local health department,
Genesee County Health Department at: 344-2580 ext. 5555 or visit their website. Visit Facebook at: Genesee & Orleans County Health Departments and Twitter: @GoHealthNY.
Orleans County Health Department at: 589-3278 or check out our website. Visit Facebook at: Genesee & Orleans County Health Departments and Twitter: @GoHealthNY.
Wyoming County Health Department at: 786-8890 or visit their web site. Visit Facebook at: Wyoming County Health Department.