NAI reducing Heart Attack Risk via Diet/Exercise

[Thunderwolf, MSN, RN]

Heart Disease Information

Heart disease is the number one cause of death for American Indians. The incidence of heart disease twice as high as in non-Indians. It is currently on the rise for American Indian women.

Heart Disease Risk Factors

• physical inactivity

  
  

• obesity (particularly if you carry your fat around the middle of the body

  
  

• smoking

  
  

• Over age 55 or in premature menopause without estrogen replacement (in women)

  
  

• Family history of heart attack in a close male relative before the age of 55 or in a close female relative before the age of 65

  
  

Other risk factors include:

• high cholesterol levels

  
  

• diabetes

  
  

• high triglyceride levels

  
  

• current use of oral contraceptives by smokers

  
  

Eating Your Way to a Healthy Heart

• Planning meals aimed at reducing blood cholesterol doesn't have to be complicated. Here are a few suggestions:

  
  

• Choose fish, poultry, and lean cuts of meat, and remove the fat and skin before eating. Eat no more than about 6 ounces per day.

  
  

• Broil, bake, roast, or poach foods rather than fry them.

  
  

• Cut down on high fat processed meats including sausage, bacon, and such cold cuts as salami and bologna.

  
  

• Limit organ meats such as liver, kidney, or brains.

  
  

• Use skim or low fat milk and cheeses, and low or nonfat yogurt.

  
  

• Instead of butter, use liquid or soft margarine or vegetable oils high in unsaturated fats. Use all fats and oils sparingly.

  
  

• Eat egg yolks only in moderation. Egg whites contain no fat or cholesterol and can be eaten often.

  
  

• Eat plenty of fruits and vegetables, as well as cereals, breads, rice, and pasta made from enriched or whole grains (for example, rye bread or whole wheat spaghetti).

  
  

• Many packaged and processed foods are high in saturated fats. Get in the habit of reading food labels. Look for the "Nutrition Facts" on the label and choose products that are lowest in fat and saturated fat. Also read product labels for cholesterol content.

  
  

Exercise, Exercise, Exercise!!

• Regular physical activity can also help you lower your cholesterol Even low-to moderate-intensity activity, if done daily, can provide benefits. Examples of such activity are pleasure walking, gardening, yard work, moderate-to-heavy house-work, dancing, and home exercise.

  
  

• More vigorous exercise can raise HDL-cholesterol levels and also will improve the overall fitness of your heart. This kind of activity is called "aerobic" and includes jogging, swimming, jumping rope, or brisk walking or bicycling. Regardless of the type of activity you choose, be sure to buildup your activity level gradually over a period of several weeks. Also, check with your doctor first if you have any health problems, or if you are over 50 and are not used to energetic activity and plan a fairly strenuous program.

  
  

Taken from : http://aihc1998.tripod.com/cardia.html

THE WARNING SIGNS FOR A HEART ATTACK may also be viewed there