Heart disease: 2 steps for controlling your risk

apples heartYou can protect yourself from heart attack and stroke.

 

Two steps can help you avoid heart disease, our nation’s leading killer.

Step 1: Learn your risk factors

The more risk factors you have, the greater your risk for heart disease.

Major risk factors for heart disease include:

Heredity. If one or both of your parents have had heart disease, you are more likely to develop it too. Heart disease rates are also higher among African Americans, Mexican Americans, American Indians, Native Hawaiians and some Asian Americans.

Gender. More men than women have heart attacks, and they have them at an earlier age.

Age. More than 4 out of 5 people who die of heart disease are older than 65. Men’s risk starts climbing after age 45. Women’s risk starts climbing after age 55.

Smoking. According to the American Heart Association (AHA), people who smoke a pack of cigarettes a day more than double their risk of having a heart attack compared to nonsmokers.

Smoking promotes deposits of cholesterol in the arteries and may damage artery walls. It also reduces the level of high-density lipoprotein (HDL) in your blood. HDL is the good cholesterol, which some researchers believe clears the bad low-density lipoprotein (LDL) cholesterol from blood vessels.

High blood pressure. According to the AHA, 1 in 3 American adults has high blood pressure. Of those, more than 20 percent do not realize that they have it.

High blood pressure is called a silent killer because it usually has no specific symptoms or early warning signs.

Also known as hypertension, this condition forces the heart to work harder than normal to pump blood. This causes the heart to enlarge and weaken over time.

Hypertension also increases the risk of stroke, heart attack, kidney failure and congestive heart failure, according to the AHA.

A blood pressure reading of 140 or greater systolic (heart-pumping) pressure or 90 or greater diastolic (heart-resting) pressure for extended periods indicates hypertension.

People whose blood pressure is between 120 and 139 systolic or between 80 and 89 diastolic have a condition known as prehypertension. These people should talk with their doctors about making lifestyle changes to help prevent hypertension.

High blood cholesterol. The higher your blood cholesterol, the higher your risk for heart disease. Cholesterol can damage and thicken the walls of the arteries, making it more difficult for blood to reach the heart.

A total cholesterol level of 200 milligrams per deciliter (mg/dL) or higher increases your risk for heart disease.

Physical inactivity. Being inactive increases your risk for heart disease and contributes to other heart disease risk factors such as obesity, diabetes, high blood pressure and low blood levels of healthy cholesterol.

Extra body weight. Being overweight or obese puts extra strain on the heart. Even if you have no other risk factors for heart disease, extra body fat increases your risk.

Diabetes. At least 65 percent of the people with diabetes die from some form of heart disease or stroke, according to the AHA. If you have diabetes, good disease management can reduce damage to your heart and arteries.

Step 2: Reduce your risk

Once you know your risk factors for heart disease, take steps to eliminate them:

Stop smoking. Your risk for heart disease begins to decrease as soon as you quit smoking.

One year after quitting, an ex-smoker’s excess risk of developing heart disease is reduced by half, according to the AHA.

Quitting also dramatically reduces the risk of a heart attack, and it reduces the risk of a second heart attack in people who already had one.

Your doctor can help you quit.

Fight high blood pressure. To lower your blood pressure, reduce the amount of salt (sodium) in your diet, avoid alcohol, lose weight if you’re overweight and increase your physical activity level.

Your doctor may also prescribe medication to help control your blood pressure.

Control your cholesterol. If your cholesterol levels are high, work with your doctor to get them down to a healthy level. Lifestyle changes and medicines can usually help.

Watch your weight. Balance the calories you eat with your level of physical activity.

Get moving. The health benefits of regular exercise include:

  • Lower blood pressure.
  • Greater success at cutting down on or stopping smoking.
  • Weight loss.
  • A lower risk of diabetes. Exercise may also decrease the insulin requirements of a person with diabetes.
  • Higher HDL cholesterol, which has been linked to a decreased risk of heart disease.

The AHA recommends at least 30 minutes of aerobic exercise on most days of the week to promote heart fitness.

Examples of aerobic exercise include moderate-to-brisk walking, jogging, running, swimming, and sports such as tennis, racquetball, soccer and basketball.

Even modest levels of low-intensity physical activity, such as gardening, walking and brisk housework, can help if you do them regularly over a long period of time.

See your doctor before you begin an exercise program if you have a heart condition, have had a stroke or have another medical condition that might require special attention. Also talk to your doctor if you’re middle-aged, haven’t been physically active and plan a vigorous exercise program.

Enjoy the taste of eating right: 10 tips for having both taste and nutrition

health flavorThe Academy of Nutrition and Dietetics is getting a running start to March’s designation as National Nutrition Month by kicking off this year’s campaign early.

With its Enjoy the Taste of Eating Right campaign, the academy is urging people to experiment with new flavors in healthy foods.

“According to consumer research, taste tops nutrition as the main reason why [people] buy one food over another. The foods we most commonly eat are often those we enjoy the most,” said Joy Dubost, RD, an academy spokeswoman. “So make taste a priority when preparing nutritious meals.”

She and the academy offered the following tips on how you can do it:

1. Begin with high-quality ingredients by choosing foods that are at their peak of freshness.

2. Store food properly to minimize nutrient loss and enhance flavor, color, texture and overall appeal.

3. Broil, grill or pan-fry fish, meat and poultry to intensify flavor.

4. Grill or roast vegetables in the oven at 450 degrees for a sweet, smoky taste.

5. Caramelize sliced onions to bring out their natural sugar flavor by cooking them slowly over low heat in a small amount of oil. Use them to make a rich, dark sauce for meat or poultry.

6. Simmer juices to make reduction sauces. Here’s how: Concentrate the flavors of meat, poultry and fish stocks. Reduce juices by heating (without boiling) them. Then use the reduction as a flavory glaze or gravy.

7. Experiment with fresh or dried herbs and spices, like basil, cumin, caraway and coriander.

8. Boost flavor with small amounts of strong-tasting ingredients, such as chipotle peppers, cilantro and pomegranate seeds.

9. Intensify taste with dried fruits and vegetables, such as apricots, cranberries, mushrooms or sun-dried tomatoes.

10. Add tang with citrus juice or grated lemon, lime or orange peel. Acidic ingredients like these help lift and balance flavor.

“The average adult has 10,000 taste buds, and people sense the same foods differently,” Dubost said. “So don’t be afraid to try new foods, flavors and taste combinations. There’s truly a world of flavors to explore.”

You can find the academy’s library of recipes here.

Classes And Events February 2-8

Events for February 2 – 8
Mon
Feb 3

10:00 am

Mom and Baby Group
Memorial’s Community Education Center

Ends @
12:00

Bring your baby (up to 12 months old) and join other moms to discuss
parenting topics, postpartum health and safety and early intervention.

11:30 am

Lamplight Bible Study/support group
North Star Lodge

Ends @
1:00

Lamplight Bible Study is designed for cancer patients and their caregivers/family members. You will see how the Bible can help navigate through their cancer journey. Classes held every 1st and 3rd Mon…

1:30 pm

LifeBio 101 (9 week course)
North Star Lodge

Ends @
3:30

LifeBio 101
This 9 week class teaches you how to use the writing process to address the emotions that accompany the life-altering experience of a
cancer diagnosis. LifeBio Guide, Sue Karstetter,…

4:00 pm

Water’s Edge Chronic Pain Support Group

Ends @
5:00

Live life to the fullest! Learn positive coping strategies and practices to live a full life in spite of chronic pain or disability. Water’s Edge Clinical Psychologists L. Paul Schneider PhD and Mic…

6:00 pm

Pre-natal Yoga
Memorial’s Community Education Center

Ends @
7:00

Pre-natal Yoga helps decrease tension, improve flexibility and
strength, prepare for the birthing process, and cultivate a connection
between mother and child. No Yoga experience necessary!  If you…
Tomando Control de su Salud/”My Health, My Life” (6 classes)
South East Community Center

Ends @
8:30

Acompáñenos y adquiera técnicas más sencillas para alcanzar una salud Física, Mental y Espiritual más optima.
• Para comunicarse más efectivamente con su pareja, sus hijos, y con su médico.
• Aprenda…
Tue
Feb 4

8:00 am

Diabetes Blood Sugar Screenings
Memorial Diabetes Prevention and Wellness

Ends @
10:00

Diabetes Blood Sugar and Foot Screenings-For most accurate blood sugar screening results, do not eat or drink anything 8-12 hours prior to screening.
Screens are held at the Center for Diabetes…

12:00 pm

Grief Recovery 10 week workshop
Memorial’s Classroom (A, B, or C)

Ends @
1:00

A 10-week course centered around personal discovery and homework-style exercises designed to help you focus on true grief recovery.
North Star Knitters
North Star Lodge

Ends @
2:00

Cast on to this active, fun-loving group of knitters (many survivors) and learn to knit, crochet and teach others. All the yarn is provided and the laughs are free. Ask your oncologist or nurse about…

3:00 pm

Diabetes Prevention Program
Memorial’s Community Education Center

Ends @
4:00

This is an evidence based Diabetes Prevention Program, proven to help people lower their risk of type 2 diabetes. Participants will learn how to change their lifestyle and improve health in group meet…

5:00 pm

My Health, My Life (6 Classes) Updated!
Memorial’s Classroom (A, B, or C)

Ends @
7:30

My Health, My Life is designed to help individuals who suffer from chronic illness learn simple techniques on how to live a healthy life
by managing their symptoms. This six-week program will help you…

6:30 pm

Understanding Your Grief Support Group 8 week session
Harman Center

Ends @
7:30

Grief group for anyone who has experienced the death of a loved one. Group meets Tuesday evenings at the Harman Center, 65th and Summitview Ave, Yakima

7:00 pm

Diabetes Support Group (evening, topics vary)
Memorial’s Community Education Center

Ends @
8:00

The Center for Diabetes Prevention and Control provides a genuine understanding of diabetes self-management and is committed to helping those with diabetes gain the skills and confidence needed to suc…
Wed
Feb 5

11:00 am

CW Survivors Club -Walking program
Location Varies: Check notes for details.

Ends @
12:00

The Central Washington Survivors Club offers many ways to retain or regain strength while meeting others with similar experiences.
There will be a hosted lunch and nutrition education presentation by…
Diabetes Prevention Program
Memorial’s Community Education Center

Ends @
12:00

This is an evidence based Diabetes Prevention Program, proven to help people lower their risk of type 2 diabetes. Participants will learn how to change their lifestyle and improve health in group meet…

2:00 pm

Cancer Support Group (co-ed)
North Star Lodge

Ends @
3:00

Co-ed Support Group for cancer patients, families and caregivers on the first Monday and every third Wednesday of the month. It will be held in the Mt. Rainier Room in the lower level of North Star Lo…

5:00 pm

Diabetes Prevention Program
Memorial’s Community Education Center

Ends @
6:00

This is an evidence based Diabetes Prevention Program, proven to help people lower their risk of type 2 diabetes. Participants will learn how to change their lifestyle and improve health in group meet…

6:30 pm

Childbirth Education 4-Week Series (Wednesdays, 4 of 4)
Memorial’s Community Education Center

Ends @
8:30

Class covers: what to expect during late pregnancy, labor delivery and postpartum. Learn relaxation and breathing techniques, comfort measures and discuss medication options for delivery. Please note:…
Thu
Feb 6

10:00 am

New Patient Orientation and Tour
North Star Lodge

Ends @
11:00

New patients and their caregivers face many unknowns,
including the large team of professionals who will lead them
through their cancer journey. Unknowns can cause a great deal
of stress, and that is…

12:00 pm

Sound Sleep-Sound Rest -Intro and Full Session
North Star Lodge

Ends @
2:00

A cancer diagnosis can cause anxiety, stress and sometimes
depression for patients and their caregivers. There are natural
ways to combat these side effects and it’s something anyone
can learn.
An…

6:30 pm

Parent to Parent Hispanic Social Sunnyside

Ends @
8:00

Social will be held at the Family Engagement Center, 1901 E. Lincoln Ave. Sunnyside WA.

The Parent to Parent program offers emotional support and information to families raising children with special…

Fri
Feb 7

2:30 pm

Solo para mamografías—rayos X de senos.
‘Ohana Mammography Center

Ends @
4:30

Cuide de lo que verdaderamente es importante – su Salud.

¿No tiene cobertura médica?
‘Ohana tiene información de programas que ayudan a cubrir el costo de este importante examen.
Llame para más…

Walk-in Clinic for Screening Mammograms
‘Ohana Mammography Center

Ends @
5:30

`Ohana, Memorials Mammography center, offers a walk-in clinic for screening mammograms, Fridays, 2:30–5:30 p.m No appointment is necessary and interpreters are available. The name of the doctor receiv…
Sat
Feb 8

9:00 am

Childbirth Education -1 day class, Saturday
Memorial’s Community Education Center

Ends @
5:00

Class covers: what to expect during late pregnancy, labor delivery and postpartum. Learn relaxation and breathing techniques, comfort measures and discuss medication options for delivery. Please note:…
The Great Save a Life Blitz 2014 -English session 1
Yakima Convention Center

Ends @
10:00

Learn new, updated CPR skills and how to properly use an automatic external defibrillator. Attendees receive a free American Heart Association CPR Anytime Kit.
Training will be held at Yakima…

10:00 am

The Great Save a Life Blitz 2014 -English session 2
Yakima Convention Center

Ends @
11:00

Learn new, updated CPR skills and how to properly use an automatic external defibrillator. Attendees receive a free American Heart Association CPR Anytime Kit.
Training will be held at Yakima…

11:00 am

The Great Save a Life Blitz 2014 -Spanish session
Yakima Convention Center

Ends @
12:00

Learn new, updated CPR skills and how to properly use an automatic external defibrillator. Attendees receive a free American Heart Association CPR Anytime Kit.
Training will be held at Yakima…

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Upcoming Events for February 9 – 15
Sun Feb 9

1:00 pm

Childbirth Education, Sunday 2-day class (Day 1) (Memorial’s Community Education Center)
Mon Feb 10

10:00 am

Mom and Baby Group (Memorial’s Community Education Center)

1:30 pm

LifeBio 101 (9 week course) (North Star Lodge)

5:30 pm

Gathering at Powerhouse* (The Powerhouse Grill)

6:00 pm

Pre-natal Yoga (Memorial’s Community Education Center)
Tomando Control de su Salud/”My Health, My Life” (6 classes) (South East Community Center)
Tue Feb 11

8:00 am

Diabetes Blood Sugar Screenings (Memorial Diabetes Prevention and Wellness)

12:00 pm

Grief Recovery 10 week workshop (Memorial Hospital -Administrative Conf Room)
North Star Knitters (North Star Lodge)

2:00 pm

My Health, My Life (6 Classes) Updated! (Memorial’s Classroom (A, B, or C))

3:00 pm

Diabetes Prevention Program (Memorial’s Community Education Center)
Look Good-Feel Better (North Star Lodge)

5:00 pm

Grief & Loss Support Group (for miscarriage or stillborn death) (Wellness House)

6:30 pm

Successful Breastfeeding (Memorial’s Community Education Center)
Understanding Your Grief Support Group 8 week session (Harman Center)
Wed Feb 12

11:00 am

CW Survivors Club -Walking program (Location Varies: Check notes for details.)
Diabetes Prevention Program (Memorial’s Community Education Center)

1:00 pm

Better Breathers Club (Memorial Cardiac Rehabilitation and Wellness Center)

5:00 pm

Diabetes Prevention Program (Memorial’s Community Education Center)

6:00 pm

Spanish Baby Basics-El Cuidado Básico del Bebé (Memorial’s Community Education Center)
Thu Feb 13

9:00 am

Diabetes-Sure Start Class for Beginners (am class) (Memorial’s Community Education Center)

12:00 pm

Sound Sleep-Sound Rest -Intro and Full Session (North Star Lodge)

1:00 pm

Diabetes-Sure Start Class for Beginners (pm class) (Memorial’s Community Education Center)

1:30 pm

New Patient Orientation and Tour (North Star Lodge)
Fri Feb 14

2:30 pm

Solo para mamografías—rayos X de senos. (‘Ohana Mammography Center)
Walk-in Clinic for Screening Mammograms (‘Ohana Mammography Center)

View the entire calendar online