This post is part of a series on heart health, covering heart anatomy, diseases, risk factors, symptoms, and ways to maintain heart health. It discusses types of heart disease, risk factors including genetics and lifestyle, symptoms indicating heart problems, and preventative measures such as quitting smoking, managing weight, and controlling stress.
This post is part of my HEART HEALTH series.
In the first post, I introduced you to the HEART, its anatomy, and how it works.
Heart diseases affect any and sometimes multiple parts of the heart- the atria, ventricles, the valves, the aorta, the pulmonary artery and veins, the walls and the coronary arteries (not shown in this diagram. )
In the second post, we looked at ways the HEART can “break”.
7 important forms of HEART DISEASE.
Congenital heart disease
Cardiomyopathy
Coronary artery disease/myocardial infarction ( heart attack)- the most common cause of death in the United States
Congestive heart failure
Sudden cardiac death
Arrhythmia
Hypertension
In sudden cardiac death, the heart stops beating abruptly
In this post, we look at protecting our HEARTS from disease, disability, and death.
What increases your risk of developing HEART disease?
There are 7 important risk factors for heart disease
smoking
hypertension
excess body weight
sedentary lifestyle, too little physical activity
high blood fats (cholesterol)
high blood sugar (glucose)
poor nutrition
Other risk factors cannot be changed. These include
gender– unfortunately males are somewhat more at risk, especially at younger ages.
age– our risk increases as our age does.
ethnicity– some ethnic groups have a higher risk. In the United States these are African Americans, Native Americans, Hispanics. These may be due to genetics, and/or social determinants of health.
Family history– This means a close relative, like a parent or sibling, who developed heart disease young, or less than 50 years old.
7 symptoms that may indicate a heart problem
Chest pain– this is probably the most recognized heart disease symptoms, but is not unique to heart disease, nor is it always found in heart disease.
Shortness of breath– especially if it occurs with minimal exertion, or if you find you have less tolerance for exertion.
Palpitations– this means feeling like your heart is beating too fast, too hard, or at irregular intervals.
Fatigue- especially if out of proportion to physical activity, if you tire more easily or quickly, or seem to have less energy than in the past
Unexplained weight gain or swelling in the feet and legs
Dizziness or lightheadedness when standing or walking, especially after exertion.
Syncope, the medical term for fainting or passing out, especially if no other obvious cause (some people know they faint at the sight of blood, or with certain smells; that form of fainting is usually harmless, unless injured from falling)
Eat less junk food,make healthier food choices. Learn easy ways to shop healthier from the American Heart Association
Have your blood pressure checked regularly (ask your doctor how often). If you have hypertension, follow your doctor’s management plan, which may include medication. Learn more from FamilyDoctor.org
Control and manage stress. Medical studies suggest that emotional stress can bring on cardiovascular disease. You can learn more from Dr. James Marroquin’s fascinating post.
a wise saying, in more ways than one thanks to TriciaGoyer.com
Exploring the HEART of Health
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Dr Aletha
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my most viewed post this year; how my friend learned to love life and food again
This is one of my all time most reviewed posts.
I think it is popular because the story is honest and authentic, and one so many of us can identify with. It would be easy to call it a “weight loss” success story, but it is so much more. Read about my special friend Pam and you will understand why.
How I “broke up” with junk food
and fell in love with healthy eating.
Meet my friend Pam. My husband and I met Pam and her husband in a ballroom dance class. I was immediately captivated by her radiant smile and Southern charm. Since then I have learned more about her and watched an amazing transformation in her life.
Pam and I attending a friend’s wedding at the dance studio
Pam graduated summa cum laude with a Bachelor of Arts from Mississippi State University in 1980. With a major in Communications, she started her career as a writer and Account Executive for advertising and public relations agencies in Mississippi and in Oklahoma where she moved after marrying. She was the Marketing Director for a large medical clinic for several years. Since 1995, she has enjoyed being a stay-at-home mom with involvement in PTA, church and community. In 2012, she was named Volunteer of the Year by her community public school system.
But despite such a charmed life, there was a struggle, one that Pam shares with many people. In this blog I have discussed the physical and emotional consequences of excess weight; you will be encouraged by Pam’s success story which she so generously shares with me and you.
“Breaking up is hard to do. ” By Pam Whitson
“I was happily married to the love of my life and should have been having the time of my life. Sadly, my self-confidence and my happiness had been stolen, and I was the thief.
For over two decades, I robbed myself of peak energy, vitality, health and beauty by totally disregarding my intake of food. Oh, don’t get me wrong, I thought about what I should do. I spent money on self-help tapes, gym memberships and weight loss programs from the practical to the extreme. I whined and wished about it constantly. And it didn’t help knowing that I was not alone; almost half of adults are overweight or obese.
And I had occasional moments of success. Like the time I was within four pounds of leaving the “obese” category. (Obese is a BMI, body mass index, of 30 or higher) After months of hard work, I ran to Glamour Shots for the mid-1990s version of a sequin and big hair make-over. On the way home from my triumphant photo session, I stopped by my favorite barbecue place and started eating my way right back to where I was before. I gained all the weight I had lost back and more.
I joked my way through feelings of depression, because I had an unhealthy relationship with food. I thought about it way too much. I ran to it for instant gratification. I was too in love with the tastes, the textures, the sheer delight of food. Even now, I love to grocery shop. One of my favorite places on the planet is the cereal aisle of the grocery store.
“One of my favorite places on the planet is the cereal aisle of the grocery store.”
Finally, at age 53, after twenty years of carrying way too much weight for my 5’7 ½” (1.7 meters) (yes, the half inch counts!) frame, I was ready for a change. Really ready. Change isn’t easy. Change hurts. I walked into Weight Watchers and pretended it was my first time ever. I read everything. I listened and participated. I went to every meeting. I hung around afterwards and pestered my leader for every little nugget of information I could cling to.
Pam and her daughter
I rejoined Weight Watchers in July, 2012, with 20 pounds (9 kg) still off from a previous Weight Watcher effort. I lost 40 pounds (18 kg) in 4 1/2 months to be at goal before Thanksgiving! I learned to maintain this loss during the required six week maintenance period with Weight Watchers and became an official Lifetime Member before the year’s end of 2012. This meant a lot to me because my birthday is New Year’s Day. How wonderful to start the year at a healthy weight!
At Weight Watchers I learned I could change. I could change what I put in my grocery basket. I could change what I ordered in restaurants. I could change how much I moved.
I could change my relationship with food for good.
I still enjoy food. Very much. Maybe even more than before because now I appreciate my food as fuel to live a healthy and active and even beautiful (in the eyes of the beholder) life! I still enjoy the tastes, even more so because I choose only the best. My plate is colorful with roasted veggies and fresh fruits and salad greens. I enjoy grilled lean chicken, steak and seafood. My carbs are high fiber, full of flavor and texture. I no longer long for the processed foods full of white flour, sugar and fat.
By pairing healthy eating with increased physical activity, I changed my weight dropped from 226 lbs (102 kg) to 150 lbs (68 kg). Now 70 pounds (31 kg) lighter and at a healthy BMI of 23, I feel so much happier and healthier. But once I started eating better, even before I was near my goal weight, my self-esteem and confidence were instantly restored. Just knowing that I had a plan gave me optimism and excitement. I’ve been at goal for almost three years and I wouldn’t trade it for the world (or even a crisp cookie). And I now stay about 10 pounds (4.5 kg) below goal as a safety net.
Pam on a well deserved vacation
In addition to my daily walks, I enjoy ballroom dancing,Jazzercise, swimming and an occasional bike ride. I wear a Fitbit and accomplish 15,000 steps a day.
I’ve been a Weight Watcher leader for two and a half years and just LOVE it! I never imagined I would do this; you might as well as told me I would become an astronaut. While helping me stay at a healthy weight, I enjoy the privilege of making new friends and helping other people be their most confident and healthy selves. Just for fun, I’ve started a Park Walking group that explores different parks in our city every two weeks. We took a summer break (Oklahoma gets real hot in the summer) but will be back on the trails in September. Along with my awesome Weight Watcher members, I’m enjoying a new healthy relationship with food for good. “
Pam is now a Weight Watchers coach
Weight Watchers may not be the answer for everyone, but Pam’s idea of changing our relationship with food should be a part of any weight management plan. Our eating habits affect our health in other ways, so even if you are not overweight, using food appropriately is important.
Physical activity also has health benefits beyond weight loss. I joined Pam’s walking group and find it a fun way to exercise and make new friends. (My favorite walking shoe is Go Walk by Skechers.I also started using a Fitbit.) In addition to social dancing with our husbands, Pam and I were part of a ladies dance team. We performed a Western theme dance routine to the song “These Boots are Made for Walking” . That’s so appropriate for someone who walked her way from a BMI of 35 down to 25. If she can do it, so can you.
And if you are wondering how Pam is doing a year later, read this update –
watercress words by Dr Aletha 