Heart disease is a leading cause of death in Anguilla and many other countries. A heart attack is a common cause of heart disease. Many studies have shown that making lifestyle changes is the most effective way to prevent having a heart attack (or having another heart attack).
What is a heart attack?
A heart attack, also called a myocardial infarction, happens when a part of the heart muscle does not get enough blood which leads to lack of oxygen. The more time that passes without treatment to restore blood flow, the greater the damage to the heart muscle. Coronary artery disease (CAD) is the main cause of heart attack. A less common cause is a severe spasm, or sudden contraction, of a coronary artery that can stop blood flow to the heart muscle.
Heart attack prevention
Making lifestyle changes is the most effective way to prevent having a heart attack (or having another heart attack). The three main steps that you can take to help prevent a heart attack (as well as stroke) are:
• eat a healthy, balanced diet
• do not smoke
• try to keep your blood pressure at a healthy level
Healthy diet
A healthy diet is one of the best weapons you have to fight heart disease. The food you eat (and the amount) can affect other controllable risk factors for heart disease: cholesterol, blood pressure, diabetes and overweight. Individuals are encouraged to choose nutrient-rich foods — which have vitamins, minerals, fibre and other nutrients but are lower in calories and avoid over nutrient-poor foods. Choose a diet that emphasizes intake of vegetables, fruits, and whole grains; includes low-fat dairy products, poultry, fish, legumes, nontropical vegetable oils, and nuts; and limits intake of sweets, sugar-sweetened beverages, and red meats. To maintain a healthy weight, coordinate your diet with your physical activity level so you are using up as many calories as you take in. Avoid or limit intake of foods containing high levels of saturated fat, as they increase levels of LDL cholesterol in your blood. Examples of these are: pies, fried foods, sausages and fatty cuts of meat, butter, lard, hard cheese, cake and biscuits.
Smoking
Smoking is a major risk factor for heart attack because it causes atherosclerosis and raises blood pressure. If you smoke, quit as soon as possible. If someone in your household smokes, encourage them to quit. I know it is hard to quit but doing so has many benefits. Commit to quit. If you need help, talk to your healthcare provider today.
Know your blood pressure and keep it under control
Uncontrolled high blood pressure is a major risk factor for heart disease and strokes. If you use a lot of salt try to reduce levels. If you are on medications, take them as recommended by your doctor and exercise regularly. An optimal blood pressure reading is less than 120/80 mmHg.
Other things that you can do to decrease heart attacks
Exercise regularly
Try to be physically active most days of the week. Research has shown that at least 150 minutes per week of moderate-intensity physical activity can help lower blood pressure, lower cholesterol and keep your weight at a healthy level. If you are inactive now, start out slow. Even a few minutes at a time may offer some health benefits.
Aim for ideal weight
Obesity is highly prevalent in Anguilla, not only for adults but also for children. Good nutrition, controlling calorie intake, and physical activity are the only way to maintain a healthy weight. Obesity places you at risk for high cholesterol, high blood pressure and insulin resistance, a precursor of type 2 diabetes — the very factors that heighten your risk of cardiovascular disease. Talk to your healthcare provider on ways to achieve health weight.
Reduce stress
Some studies have noted a relationship between coronary heart disease risk and stress in a person’s life that may affect the risk factors for heart disease and stroke. All of us have some level of stress, but it is important that we manage our stress appropriately and try to decrease chronic stress levels. Meditation, prayer, exercise, talk therapy can all be helpful.
Avoid excessive use of alcohol
If you drink alcohol, do not exceed the recommended limits:
• men and women are advised not to regularly drink more than 14 units of alcohol a week
• spread your drinking over 3 or more days if you regularly drink as much as 14 units a week
14 units is equivalent to 6 pints of average-strength beer, or 10 small glasses of low-strength wine.
Drinking too much alcohol can raise blood pressure, increase cardiomyopathy, stroke, cancer, and other diseases. It can contribute to high triglycerides and produce irregular heartbeats. Excessive alcohol consumption also contributes to obesity, alcoholism, suicide and accidents.
Conclusion
Many heart attacks can be prevented. Many persons, by following simple lifestyle changes, can reduce all of the modifiable risk factors for heart disease and heart attacks. If you are at risk of getting a heart attack, or has a family history of heart disease, talk to your doctor today on ways you can prevent a heart attack.
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge is an Obstetrician/Gynaecologist and Family Doctor. Dr Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 4975828).
