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What is Heart Disease?
Coronary heart disease is the most common form of
heart disease. Usually referred to as simply "heart disease",
it is a disorder of the blood vessels of the heart that can lead
to a heart attack. A heart attack happens when an artery becomes
blocked, preventing oxygen and nutrients from getting to the heart.
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Why
Do Women Need to Know About Heart Disease?
Historically heart disease was thought of as a predominantly
male disease but current statistics show that 1 in 6 women die
from Coronary Heart Disease (CHD) making it this country's biggest
killer.
More women are dying from a heart problem than breast cancer
- in fact every year almost half the women who die will do so
from heart and blood vessel disease. Women of any age can develop
heart disease but for those approaching the menopause, when oestrogen
levels drop, it is even more important to take care of your heart.
Lifestyle has a significant impact on women's health. Reducing
risk is very effective and simple measures such as stopping smoking
and increasing activity can produce great results. Regular checks
on blood pressure, cholesterol, weight and diet are important.
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What are the Risk Factors?
Major cardiac risk factors include raised cholesterol, high blood
pressure, family history of heart disease, smoking, diabetes and
lack of physical exercise.
Why Women Don't Take Action?
- Women don't put their
health as a top priority
- They feel too busy to make
changes in their lives
- They think they're not
old enough to be at risk
- They think it is a man's
disease
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Getting on the Road to
a Healthier Heart!
A few simple lifestyle changes can dramatically reduce your chances
of getting heart disease or having a stroke and - the good news
is - it's never too late to start!
Cholesterol
Cholesterol is a silent enemy in the blood - you can't see it
or feel it - but it attaches itself to the walls of the arteries
(blood vessels) where it builds up, making them narrower. If the
coronary arteries become narrow this could affect the flow of
blood to the heart.
The levels of cholesterol in the blood are largely affected by
the total amount of fat in the diet. The more fat you eat the
higher your cholesterol levels will be. Saturated fats are particularly
harmful because they raise cholesterol levels the most. Saturated
fats should therefore be avoided. They are found in fatty meats,
chicken skin, processed meat products such as sausages and pies,
full-fat milk and dairy products, butter, hard margarines, and
solid cooking fats such as lard.
Monounsaturated and polyunsaturated fats are beneficial to health
when eaten in small amounts. Sources of monounsaturated fats include
some soft margarines and olive oils. Sources of polyunsaturated
fats include oily fish such as sardines, haddock and mackerel.
Oily fish are rich in omega-3-fatty acids which have a beneficial
effect on cholesterol levels.
Cooking oils such as corn oil and sunflower oil are good sources
of the polyunsaturated fats known as omega-6-fatty acids.
Your 'Red Dress' healthy
heart plan
Practical tips to help you achieve a heart-healthy diet are outlined
below.
Eat plenty of fruit and vegetables:
" Fresh, frozen, tinned and dried varieties of fruit (not
in syrup) and vegetables all count.
Cut down on fat intake:
" Trim the visible fat from meat, remove the skin from chicken,
cut down on processed meat products such as sausages and pies
and choose low or reduced fat options when you do eat these.
" Grill or bake foods instead of frying, or stir-fry them
using tiny amounts of olive/sunflower oil.
" Go for semi-skimmed or skimmed milk rather than full fat
milk.
" Choose low fat or reduced fat cheeses and meat products.
" Cut down on biscuits and cakes, which are high in saturated
fat.
Replace saturated fat in your diet with polyunsaturated and monounsaturated
fats:
" Eat at least 2 portions of oily fish such as sardines or
salmon a week. Use these to replace processed meats such as sausages
and pies.
" Replace butter, margarine and lard with `heart healthy'
spreads and cooking oils which are high in polyunsaturated or
monounsaturated fats and low in saturated fats.
Reduce your sugar intake:
" Gradually cut down the amount of sugar you add to tea or
coffee.
" Eat fewer biscuits, cakes, sweets and desserts. Limit these
to mealtimes.
" Choose diet or no added sugar soft drinks.
Reduce your salt intake in order to lower blood pressure:
" Choose products marked `no added salt' or low in salt on
the packaging.
" Use herbs and spices instead of salt during cooking.
" Avoid adding salt at the table.
Maintain a healthy weight
Maintain a healthy weight for your height. If you are overweight
or obese aim to lose weight at a sensible rate. Being overweight
or obese may increase your risk of developing high blood pressure
and diabetes which are linked to heart disease. Even small reductions
in weight can help lower high blood pressure and in turn reduce
your risk of heart disease. Switching to healthy eating and increasing
your activity levels can help you lose weight. Speak to your GP
or Practice Nurse about going on a suitable weight loss plan.
Physical ActivityGet your body in better shape. We are not suggesting
you run a marathon or climb a mountain but at least thirty minutes
of physical activity five times a week is a good target to aim
for.
Think about using the stairs instead of the lift, leave the car
at home and walk the children to school, reclaim your old bike
from the shed, or take the dog out for an extra walk. These are
all steps in the right direction.
Alcohol
If you use alcohol sensibly it is not likely to harm you. However
when alcohol is misused it can cause health and social problems.
Moderate drinking means one or two units of alcohol per day for
women. One unit of alcohol equals one small glass of wine, or
one standard measure of spirits or half a pint of lager.
Smoking
Smoking is harmful to your health. When you smoke you are depriving
your heart of essential oxygen. So giving up is one of the best
things you can do and by doing so you will immediately reduce
the risk of getting heart disease.
Try to avoid second-hand smoke if at all possible - this is particularly
important for young children.
There are a number of free, confidential, NHS services which
can support you through the quitting process. Like all lifestyle
changes, the sooner you start, the healthier you'll be. Think
of all the money you'll save - why not put the money to one side
for a special treat. Buy yourself a new outfit or some pampering
at the beauty salon.
For details of support groups in your area call Fag Ends on 0800
195 2131
Talking
to your Doctor
Have a "heart to heart" with your Doctor about your
risk of heart disease.
Draw up a list of questions before your visit.
Tell your Doctor about your lifestyle behaviours, such as smoking
or being physically inactive.
Tell your Doctor any symptoms you feel.
Ask your Doctor about key tests to detect heart disease.
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