heart health – Best Health

How Heart Disease Affects Women Differently Than Men

As told to Christina Frangou — Thu, 14 Jul 2022 11:00:51 +0000

Five years ago, on March 8, I was washing dishes, and I felt a fatigue I have never felt before. It was a chore to stand there. I wanted to go to bed. But I was having people over for coffee. They came and went, and I had severe pounding in my chest but figured I should start dinner. I couldnt tell you what was wrong. It wasnt a pain. It felt like I just didnt have enough room in my chest for the things I have in my chest, like my heart and my lungs. I took my blood pressure and my pulsewe have the equipment because we need to check my husbands frequentlyand both were very low. I called my family doctor and told her some of the things I was feeling. I said, Can I come in and see you? She told me to go to emerg. I thought, Well, thats rather dramatic, but she insisted.Looking back, I was quite worried about how it would worry my husband. Hes had significant health issues throughout the years, and I didnt want to stress him. Ive known him for 40 years, and weve been together for 25. We dont have kids. Thats another layer of intensity because its just the two of us. I understood later that worrying about causing worry to others is a barrier women put in front of ourselves.But off we went to the hospital I used to work at. Part of my work revolved around health equity. That included gender, but I never personalized it.The doctor told me I had had a heart attack. I was in denial. I didnt have the typical blockages or high blood pressure. My ECG was normal. But my cardiac enzymes were very high. I was going on my fathers experiencehed had cardiac disease, and Id looked after him, and his ECG was never fine. So I said to the doctor that Id look into it and asked if I could go home. He said no. My husband was pulling out his hairhe was baffled that I thought I could go home.(Related:15 Heart Attack Prevention Tips Every Woman Must Know)In the end, they never did find out the reason for my heart attack. When I was being discharged from the hospital, the cardiologist said I was obviously under terrible stress, and thats why I had it. That shocked me. I was upset and insulted. I wasnt stressed. But it was very hard for me that they didnt know why I had had a heart attack. How could I prevent this from happening again if no one knew what caused it? The uncertainty was a big piece. And I couldnt get answers.A close friend who had had heart issues a few years before told me to get a referral to Womens College Hospitals cardiac rehab program. When I asked my cardiologist, he said it hadnt occurred to him that I would be interested in the program. Of course Id be interested! It was life-changing. There was physical rehab and education. They were able to teach me how and when to use my nitroglycerine spray when I have angina. No one told me before that I should be using nitro spray if I continued to have chest pain. It was meaningful for me to be there with a group of women supporting women and talking to one another.One of the biggest barriers for me to get care was I didnt know I was in trouble. I didnt know what the signs were. I didnt worry about heart disease, even though my father had cardiac disease for many years and my mom died of a dissected aorta. That wasnt my life. But I understand now that if I dont take care of myself, then Im not going to be able to take care of others.This essay is part of a larger package looking at women’s health gaps in Canada from our June/July 2021 print issue. Read more:

Womens Health Collective Canada Is Addressing the Gap in Womens Health

For All Those Years, No One Told Me Anything

One Ob-Gyn Diagnosed Me with PCOS. Another Ob-Gyn Said I Didnt Have It

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The post How Heart Disease Affects Women Differently Than Men appeared first on Best Health.

“I Am Astounded That I Survived”

Sadaf Ahsan — Thu, 19 Aug 2021 15:22:31 +0000

In the months leading up to the birth of her first child, Sudi Barre, a 36-year-old former social worker who lives in Edmonton, was told by her doctors that she was a textbook ideal pregnancyhealthy and fit, she was still working close to her due date and even hiking up until a week before. “I was feeling uncomfortable with how comfortable I was,” she recalls now with a small, knowing smile.But on a warm morning in August 2017, while recovering in hospital from an emergency Caesarean, Barre began to experience excruciating pain down her neck, between her shoulders and down her arm to her elbow. She couldnt breathe, and she was worried she wouldnt survive to hold her child. At first, she was told by a nurse to walk it off. But eventually, the attending physician ordered an electrocardiogram (ECG), which revealed Barre had experienced a heart attack. Doctors placed a stent in her heart, but things only grew worse as she then experienced what she estimates was at least another seven heart attacks over several weeks. The medicationalong with the pain and fearwas copious.After later being transferred to the Mazankowski Alberta Heart Institute, Barre was diagnosed with spontaneous coronary artery dissection (SCAD), the result of a tear in an artery wall, which leads to blood building up between the layers of the wall and blocked or reduced blood flow to the heart. That, of course, can lead to a heart attack or cardiac arrest. Dr. Sharonne Hayes, a cardiologist, professor of cardiovascular medicine and lead researcher for the Mayo Clinic SCAD Research Program, puts it simply: I have sometimes described the dissection as like a blister within the layers of the artery. It can hurt as the layers of the blister split and the pressure builds up like a bruise. If it fills up and bulges enough, it can block the flow of blood going past it or, if the pressure builds up, it can burst open, leaving a free layer of artery that can also flap around to obstruct blood flow. To mitigate the issue for Barre, whose heart function had dropped to just three percent, a mechanical pump called a left ventricular assist device (LVAD) was implanted to help her heart pump blood.According to the Heart and Stroke Foundation, 90 percent of all SCAD cases are women between the ages of 30 and 60. Most are young and healthy. And although the cause of SCAD is still unknown and there are no warning signs, people who are most at risk include pregnant and postpartum women, those with fibromuscular dysplasia (FMD) or connective tissue disorders and those who experience considerable mental and physical stress, all of which can lead to weakened artery walls. Surgery can be high-risk, and treatments are conservative. These include taking beta blockers to reduce blood pressure or Aspirin to lower the risk of a clot forming in your torn artery. If the tear is severe, surgery can mean an angioplasty, an implanted defibrillator or a coronary artery bypass grafting. The current mortality rate is estimated to be about 70 percent, while the recurrence rate is two to 20 percent per year.The diagnosis was difficult for Barre to grasp. It left her in the hospital for a total of eight monthsthe first eight months of her childs life.(Related:8 Women Share the Impact the Pandemic Has Had on Their Mental Health)“I felt detached. I was still recovering from the Caesarean,” she says today. “It all happened so fast. How do you process that and then decide to move forward? I hadn’t experienced such a massive health challenge before, so I was in shock for most of it. By the time I got the diagnosis, I was in such disarray, mentally and physically. I went to the hospital to deliver, and here I am, weeks and weeks later, with the doctors not knowing how to manage my pain.”Of the many numbers associated with SCAD, the one that never leaves Barre’s mind is 17. That’s her ranking in the list of Canadian patients to officially be diagnosed with SCAD, which shows just how little awareness had accrued by the time she found herself giving birth and experiencing a pain she never had before. Although uncommon, SCAD is the leading cause of heart attack among women who are pregnant or have recently given birth and women under the age of 40, and is estimated to be the cause of one to four percent of heart attacks overall. In fact, SCAD has long been under- and misdiagnosed, as it can be difficult to detect on angiograms, and blood thinners and stents can actually do more harm than good, creating more tearing in the heart’s artery walls. And because many of those who experience it are younger womenwho do not often experience heart diseasetheir symptoms are often misread and their concerns ignored.”SCAD is a perfect example of where we need to do so much more with respect to research,” says Dr. Paula Harvey, director of cardiovascular research and physician-in-chief of medicine at Womens College Hospital in Toronto. “Then we can increase awareness and learn how it differs across different populations and how it’s best diagnosed and treated. Because we’ve started doing research in the last decade or so, we’re recognizing it’s probably more prevalent than we previously understood. But we still have a lot of gaps in our understanding because not only is it a different way of presenting with a heart attack, but it tends to affect younger women. This can build a lot of barriers to women being diagnosed accurately because of the tendency and unconscious bias that young women don’t have heart attacks.”That lack of research was particularly challenging for Barre, who says the more she tried to find out about SCAD, the more questions she had. This was also the case for Risa Mallory, a 64-year-old retired psychotherapist who was diagnosed with SCAD in November 2018. For her, it wasn’t entirely a surprise, as her mother had died prematurely from atherosclerotic heart disease at the age of 59 after her second coronary artery bypass graft. Mallory thought her initial chest pains may have been due to angina, but they kept returning “with a vengeance,” she says. She eventually went to the ER, where, due to her family history, she was prepped for an urgent angiogram. She woke up intubated in the cardiac care unit 16 hours after checking in, “not knowing what had happened but being petrified.”(Related:‘Were Not Doing a Good Enough Job’: How Canada’s Health Gap Is Affecting Women)During her angiogram, Mallory had gone into cardiac arrest and cardiogenic shock, and was put into a medically induced coma to slow her bodily functions, with a heart pump to assist cardiac blood flow. Three stents were tenuously placed in each of the main arteries on the left side of her heart to hopefully finally restore blood flow.”Every time I tell this story, I am astounded that I survived and did so without any major residual symptoms, organ damage or dysfunction,” recalls Mallory, adding that the other most shocking aspect came while she was still in Arizona. My husband was doing some research to better understand what happened to me and stumbled upon a diagnosis of SCAD. When he asked the cardiologist with over 30 years’ experience who had performed the angiogram and truly saved my life about SCAD as a potential diagnosis, he said, ‘What is that?’ He had never heard the term, she said. I was medically cleared to [head] home six weeks later, still not knowing what my diagnosis was. Was it SCAD? Was it iatrogenic dissection caused by the catheter or dye or both? Was it microvascular disease? Not having a definitive diagnosis was very difficult for me, as I felt adrift without a compass or anchor to guide me in this uncharted territory.”Although the research is relatively thin, in recent years, a few key figures, including Dr. Jacqueline Saw, a cardiologist at the University of British Columbia, have been making inroads. She and a team of international researchers, with support from the Heart & Stroke Foundation and a database of 3,000 Canadian patients, recently discovered a series of common genetic factors among SCAD patients. The key one is a gene called ADAMTSL4, which regulates a protein found in the wall of the heart artery, which is where SCAD typically occurs, and could help identify why the artery weakens and tears. Saw’s team has also found similar genetic risk factors between SCAD, FMD and migraine headaches, and discovered that more than 56 percent of patients studied experienced an emotionally or physically stressful event (for example, pregnancy) sometime ahead of their SCAD.Saw also developed a classification to analyze coronary angiogramswhich help locate the tear and its measurementsto help doctors detect SCAD. Meanwhile, Hayes has created an international virtual disease registry of SCAD patients (now the largest in the world) and a DNA biobank to help identify the causes, optimal treatment and risk recurrence for SCAD.(Related:First Person: ‘The Uncertainty Was a Big Piece. And I Couldnt Get Answers’)“When I went to cardiology school, I was taught that SCAD mainly happened in women after birth, and it was like a paragraph in a textbook,” recalls Hayes. “The other thing I was taught is when I’m looking at the angiogram of somebody who has this, I’m looking for a flap and a separation between the layers of the artery.”Since then, she and her team have discovered that most SCAD patients actually do not have a flap but a bleed or a split between the artery that is contained, which is called an intramural hematoma. That confusion means that up to 80 percent of SCADs have likely been missedif they even got to the angiogram stage.Hayes’s team has also shown that the majority of patients who have SCAD actually have a systemic disorder of their arteries, including FMD, which itself is quite common. That means SCAD is “maybe not completely out of the blue,” Hayes says, but something someone who already has fragile arteries is more predisposed to.The importance of cardiac rehabilitation to improve physical and mental recovery after SCAD has also recently been spotlighted, with women not only less likely to be referred to it (due to their younger age) but less likely to complete it. Rehab typically entails exercise and education tailored to what a patient may be living withas SCAD can alter ones entire lifestyle, from diet to physical activityand offers the space and resources to discover the bodys new limits.Dr. Thais Coutinho, division head of cardiac prevention and rehabilitation at the University of Ottawa Heart Institute and associate professor of medicine at the University of Ottawa, is chair of the Canadian Womens Heart Health Centre, which works to close the gaps and improve women’s heart health care, raise awareness of heart disease in women and broaden research. The centre includes programs dedicated to providing peer support for women with SCAD. The hope, says Coutinho, who trained under and was inspired by Hayes at the Mayo Clinic earlier in her career, is for patients to regain confidence in their bodies.”It can be something that can be overcome, or it can be something that can give you PTSD,” says Coutinho. “So we make sure we take care of our patients’ mental health just as carefully as we take care of their heart. In cardiac rehab, they’re going to learn what they can do, how they can do it safely, how to monitor their bodies. But what has been so great for our patients is the peer support program. Because what I tell them is, even if I was the best doctor in the world and I knew everything there was to know, there’s still a part of their recovery I cannot help with simply based on the fact that I have not had SCAD myself. I do not know what it is to walk in their shoes. This program fills those gaps, because they meet other patients like them. They need to see others who have survived and thrived.”Mallory, who requested to be transferred to Coutinho’s clinic soon after being diagnosed with SCAD, says, “This validation was an immense burden lifted from me. I ‘belonged’ to a group. I could research the medical papers. I could explore various points of view on the emerging literature about etiology, treatment, lifestyle management and prognosis. I could share my story, and learn from other SCAD survivors who understood the journey. I had a clear route to a more fulsome healing.”In fact, four weeks post-discharge, Mallory joined a SCAD peer group where she listened, learned, commiserated and participated”I moved so much further in my mental and emotional healing journey,” she says. She is now a group facilitator and a SCAD advocate. “Even without committing to anything structured, each of us can contribute and raise awareness by having conversations with friends, family and even our own medical teams about our SCAD journeys and what makes womens heart health and disease unique.”(Related:What Happens When Doctors Don’t Listen to Patients)However, SCAD research isn’t facing only a gender gap but a race gap, with an egregious majority of research registries and studies based on white patients. “That’s because of the gap in our research,” admits Hayes, who says she has seen SCAD patients of every race over the years. “I think if you looked at the registries, you may think this is a white lady disease, but that is not my experience. If you are a racial or ethnic minority or from a disadvantaged area, you are likely to receive less care, less prompt care and less accurate diagnosis.” That’s an especially tough pill to swallow as, Barre notes, “women of colour, by nature and culture, are more likely to put our needs aside as a caregiver for everybody. You become an afterthought.”A key part of that journey, then, is advocatingfor others and for oneself. As Coutinho says, “For many years, women have been excluded from research, and we still have a lot to catch up on, because this is also a relatively rare disease. But every year that goes by, we get smarter, and we certainly know a lot more than 10 years ago.”Hayes is especially optimistic. “I founded our women’s heart clinic in 1998. And back then, women were just being ignored. They had classic symptoms and wouldn’t even get an ECG. That’s improved hugely. The challenge still is this younger group of patients, some of whom go in literally saying, ‘I have an elephant on my chest and radiation in my jaw, which goes down my left arm, and I threw up.’ You cannot make up more classic heart attack symptoms, and they are sent home. Some of these women have been traumatized by not being taken seriously, she says As important as understanding this condition is validating the experience of these women, whether they were ignored, misdiagnosed or went into a cardiac rehab that was tailored more to a post-bypass 80-year-old than a 35-year-old. It’s like they’re the square peg in a round hole. And then they have their doctors scratching their heads and saying, Aren’t you interesting you’re the first one I’ve seen!’ Nobody wants to be an ‘interesting’ case. I would consider myself among the SCAD experts in the world, and I still don’t have all the answers. But if you’re treated like an oddity or a fragile egg that could break any minute, because you have symptoms that a lot of cardiologists aren’t used to dealing with, it’s very frustrating and scary.”‘(Related:Womens Health Collective Canada Is Addressing the Gap in Women’s Health)Of course no one knows your body better than you, and that’s something to hold tight when speaking to a doctor and looking for a diagnosis. Coutinho, Hayes, Harvey, Barre and Mallory all recommend the following tips when explaining what you’re feeling to a doctor: Don’t be confrontational or challenging (“because nurses and doctors do have egos!” says Hayes); don’t be afraid to have someone there with you to validate your symptoms; use the words “chest pain or chest pressure,” which physicians have been trained to flag; use words like “heart attack” or “stroke” if you think you might have had either; humanize yourself by sharing your and your familys history; do your own research and ultimately choose to be “curious, not furious,” in the words of Harvey.If you are ignored or no tests are done, say, “I’m not leaving,” says Hayes. She adds, “There is this bias that women seek care for no reason. There is data to support the fact that women are less likely to be believed. And there’s multiple studies that show that women’s diagnoses and treatments are delayed for multiple conditions and compared to those for men.”After their own experiences, Barre and Mallory have become health advocates. Today, between speaking at heart health conferences and being an entrepreneur and a mom, Barre’s day-to-day has considerably improved, despite not being eligible for a heart transplant due to her blood type and antibodies. In 2018, after she had a minor stroke, her doctors discovered her heart was operating at 40 percent. A month and a half later, she had her LVAD removed and was physically healthy enough to play with her son and carry him without worrying. Now, Barre advocates for women’s economic independence which, she says, “is the best way for women to gain their voice back.” Many SCAD patients are women who cannot afford to take a leave of absence while in recovery. Barre herself had to quit her job as a social worker, and she’s currently developing her own business. She refers to this as “sovereignty for the self”a tool for empowerment.For her part, Mallory still experiences mild symptoms of fatigue, shortness of breath and occasional chest pain. But she also golfs four days a week, takes hour-long walks every other day and continues to travel the world with her family. Much like Barre, she says, “I refuse to let my health and this diagnosis dictate the experiences I have and the memories I make with whatever time I have left.” In fact, it’s worth noting that while SCAD patients have a disproportionately higher rate of symptoms after the fact, most people who survive SCAD have a good prognosis, with so many more tools and resources available than a few years ago, when Barre and Mallory were diagnosed.Meanwhile, lead researchers are continuing to hustle and find ways to prevent SCAD before it can happen. For now, though, Hayes says it’s important to remember that life goes on after SCADand pretty damn well, too.”Gaining the competence to go do the things you need to do and live your life the way you want to is everything, because there is unfortunately a risk of recurrent SCAD. It’s small, but it’s definite, she says. And so what I tell patients is you have to live your life like it’s never going to happen again, to exercise for your brain and your bones and your heart. You need to get back to caring for your family, your hobbies and travelling, but you also need to be prepared if it does happen again. Just remember: You will feel confident about your future again. It does get better.”Next, this is what post-pandemic financial recovery look like for women.

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What Is Acute Heart Failure? Here’s What You Need to Know

Lisa Marie Conklin — Thu, 21 Jan 2021 19:20:18 +0000

If ever there were a prize awarded for “most misleading name given to a medical condition,” heart failure would win hands down.”Heart failure (also called congestive heart failure) is a terrible name which suggests the heart has stopped working completely,” says Anthony Steimle, MD, a cardiologist and assistant physician in chief of cardiovascular services at Kaiser Permanente in Santa Clara, California. In fact, the heart has not stopped working. The heart muscle, however, is damaged.Specifically, the heart can become weak and unable to pump blood (systolic heart failure), or the heart can become stiff and unable to fill with blood adequately (diastolic heart failure).Some people may not even realize they have heart failure, blaming the subtle symptoms on aging or being out of shape. Yet, according to the Heart and Stroke Foundation, about 600,000 Canadians are living with heart failure.Heart disease is the second leading cause of death in Canada. And yet, surprisingly, it is largely preventable.Over time, however, unhealthy lifestyle choices and poorly controlled diseases such as diabetes contribute to heart failure. “Heart failure can be progressive, leading to persistent illness, becoming life-threatening, and sometimes requiring advanced therapies including heart transplantation or mechanical device support,” says Michele Hamilton, MD, director of the Heart Failure Program in the Smidt Heart Institute at Cedars-Sinai, in Los Angeles.(Related: Is Heart Disease Genetic?)

What is acute heart failure?

“Acute” is used when the symptoms of heart failure are suddenly worseas opposed to chronic symptomsand necessitate unplanned doctor visits or hospitalization. Sometimes, acute heart failure is the first time a person is aware they have existing heart failure. “If someone has acute heart failure from a virus, heart rhythm problem, drugs, etc., it may resolve completely if the precipitating cause is removed or fixed and treatment is initiated quickly and sustained,” says Dr. Hamilton.So when should you call your doctor or head to the emergency room? If the symptoms are mild, then it’s reasonable to see your primary care physician or cardiologist, says cardiologist Jeffrey Teuteberg, section chief of heart failure, cardiac transplantation, and mechanical circulatory support at Stanford Health Care in Pittsburgh. On the other hand, if the symptoms are severe and sudden onset, such as feeling short of breath with minimal exertion or at rest, then seeking emergency care is prudent.

Symptoms of acute heart failure

There are many symptoms of acute heart failure. They may occur one after the other or all at once. The most common symptoms associated with acute heart failure are:

Shortness of breath while lying down or on exertion; or shortness of breath that wakes you up, gasping for air
Elevated blood pressure
Elevated heart rate, irregular heartbeat, or palpitations
Chest pain
Fatigue
Confusion
Dry cough that is often worse when lying flat
Abdominal bloating
Weight gain of two to three pounds in one day or five pounds in a week
Feeling full shortly after you start eating
Loss of appetite
Nausea
Dizziness
Low blood pressure
Swelling in the feet, ankles, and legs
Leg pain
Trouble sleeping
Cold feet and hands, fingers and toes

Risks for heart failure

Aging is the primary risk factor for heart failure. While you can’t stop aging, you do hold the power to lower and manage most of the other risks.”It is important to recognize that for much of heart disease, prevention and the motivation to prevent heart disease is critical,” says Manesh Patel, MD, chief of the division of cardiology and co-director of the Duke Heart Center at Duke University School of Medicine in Durham, North Carolina. “For example, patients with hypertension or diabetes may not immediately feel bad. But control of hypertension and/or diabetes will prevent their heart from developing heart failure that is symptomatic and/or potentially worsening.”

Other risk factors for heart failure include:

High blood pressure
Fatty blockage in the arteries
Diabetes
Obesity
Sleep apnea
Heart attack
History of a heart murmur or damage to heart valves
Heart muscle disease and enlargement of the heart
Heart defects at birth
Family history of an enlarged heart
Lung disease

Types of heart failure

The onset of acute heart failure can manifest on the right, left, or both sides of your heart. Ventriclesthe two large chambers where blood pumps out of the heartcan harden or stretch out and fail. This can lead to acute heart failure, such as:

Right-sided heart failure

Right-sided heart failure tends to occur at the same time as left-sided heart failure. This is because when the left side fails, this puts more pressure on the right side of the heart to pump blood, which can lead to damage and, essentially, heart failure. In these cases, patients can experience fluid buildup in the veins, which can lead to swelling in the legs and feet.

Left-sided heart failure

Left-sided heart failure occurs when the left ventricle doesn’t pump properly, causing blood to back up in your lungs. This can lead to shortness of breath. Here are the two main types:

Systolic heart failure

This occurs when the left ventricle is unable to contract normally. This means the heart is weakened or enlarged and is unable to sufficiently pump blood throughout the rest of the body.

Diastolic heart failure

This happens when there is not enough blood to fill the left ventricle. In other words, the heart is unable to pump sufficient blood to circulate throughout the body. This can cause the ventricle to stiffen.

Stages of heart failure

Identifying the stage of heart failure sets the course for treating and managing heart failure and acute heart failure. There are a couple of classification systems doctors use to determine which stage of heart failure is present. One is the New York Heart Association (NYHA) Functional Classification, which characterizes the patient’s symptoms while performing physical tasks. The NYHA has four stages:

Stage 1: Cardiac disease present with no symptoms. Ordinary physical activity is not limited.
Stage 2: Mild limitations of physical activity with symptoms of shortness of breath, fatigue, and palpitations.
Stage 3: Activity is significantly limited with shortness of breath, fatigue, and palpitations. Comfortable at rest.
Stage 4: Severe limitations with any physical activity. Symptoms of heart failure present during activity and at rest.

The other classification doctors use in conjunction with the NYHA is The American College of Cardiology (ACC) and the American Heart Association (AHA) classification system for heart failure. This system complements the NYHA. It also includes the patient who does not yet have heart failure, but is at high risk for developing heart failure.

Stage A: At risk for heart failure, but with no heart failure symptoms and absence of structural heart disease, an umbrella term that refers to defects in the heart from aging, injury, infection, or defect at birth.
Stage B: Structural heart disease with no symptoms or signs of heart failure.
Stage C: Structural heart disease with preceding or current symptoms of heart failure.
Stage D: Progression of heart failure despite following a medically directed care plan utilizing medicine, surgery, or device therapy.

Treatments for acute heart failure

Acute heart failure is a life-threatening condition. “When the pumping function of the heart becomes very poor, patients may have low blood pressure that requires support with medicines or devices,” says Dr. Teuteberg. “With very reduced heart function, other organs may suffer from poor blood flow such as the kidneys and liver. Patients may also experience abnormal heart rhythms that can result in palpitations, but when faster and longer-lasting, can result in fainting or even sudden death.”If you have acute heart failure, you’ll be hospitalized and immediately assessed and stabilized for life-threatening complications such as respiratory failure. You may also be put on supplemental oxygen and medications to treat symptoms, but you won’t be discharged until you’re in stable condition.”For acute heart failure, the most common approach focuses on investigating the cause of the heart dysfunction, giving diuretics (water pills) to get rid of extra fluid retention, and starting the patient on medications to protect their heart,” says Dr. Hamilton.Treatment regimens that may begin in the hospital or after discharge could include a combination of medications, surgical procedures (such as valve repair or replacement, bypass, or pacemaker) to help your heart function, and implementing lifestyle changes such as following a heart-healthy diet and staying away from the foods cardiologists never eat.(Related: 7 Supplements Heart Doctors Take Every Day)

Diagnosing acute heart failure

Depending on your condition, your doctor will order various imaging tests to help diagnose heart failure and the stage of heart failure. These tests take a closer look at the size of your heart, the chambers, valves, and arteries, the fluid around your heart, blood flow function, electrical activity, and how stress affects your heart. Some of them are non-invasive, like imaging, and others are invasive, such as cardiac catheterization.Blood tests might be done to check for thyroid and kidney function, anemia, high cholesterol, sodium and potassium levels, and certain hormones found in some types of heart failure.Here are some of the tests for your heartthat are used to diagnose acute heart failure:

Chest x-ray
Electrocardiogram
Echocardiogram
Cardiac Catheterization
Ventriculography
MRI
PET scan
Multigated Acquisition Scan
Stress test

Prognosis after acute heart failure

Acute heart failure might feel seem like a grim diagnosis, but that’s simply not the case, according to Dr. Steimle and Dr. Hamilton. “The prognosis is highly variable, and some people can live with even advanced heart failure for decades,” says Dr. Steimle.Among the variables that affect prognosis: the multiple conditions that can cause heart failure. Some aremore serious than others.For instance, kidney disease (often due to diabetes) is a common contributing factor to heart failure. It often makes treatment difficult because diuretics are used to reduce fluid retention in heart failure patients. Yet, the kidney’s response to hold onto fluids can intensify, reducing how well the kidneys filter blood and worsen kidney function.”The kidneys rely on blood flow from the heart in order to filter blood,” explains Dr. Steimle. “The heart relies on the kidneys to excrete excess fluid. When the heart and kidneys are functioning abnormally, the problem is compounded.”The other variables that impact prognosis: how well a patient responds to medication, devices, surgeries, and healthy lifestyle changes. “The best chance of recovery or stabilization is when the patient and family work closely with the medical team,” says Dr. Hamilton. This encompasses a combination of medical therapy, important lifestyle changesincluding a low-salt diet, avoiding alcohol, cigarettes, and other recreational drugs, and initiating a walking program, Dr. Hamilton says.

Living with acute heart failure

While heart failure is a life-altering disease, it isn’t a death sentence. “Patients often read online that half of the people with heart failure die within five years of diagnosis,” says Dr. Steimle. “I point out the highly variable prognosis depending on the response to therapy and the causes of heart failure.”Also, the typical heart failure patient is in their mid-70s, often has a heart condition, plus other serious conditions such as coronary artery disease, diabetes, and kidney problems, he adds.”If I told you this person had a 50 percent chance of living to at least 80 and some would live to be 90, is that a death sentence?”What about that response to therapy Dr. Steimle mentioned? Therapy includes the things you can do outside the doctor’s office to take care of your heart. Be proactive and take your medications, watch your fluid and salt intake, make time for a daily walk, eat a heart-healthy diet, and closely monitor your weight, and you’ll be one step ahead of heart failure.Next: Could Your Chest Tightness Be Due to Anxiety? Why It Happens

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3 Stretches That Are Good For Your Heart

Whitney Dikoume — Tue, 13 Oct 2020 19:37:35 +0000

Stretch Your Way to Heart Health

A healthy diet and active lifestyle go a long way toward keeping our tickers in prime condition. And according to a paper recently published in the Journal of Physiology, we can now add regular leg stretching to the preventive measures for heart disease and diabetes.The study followed a group of men and women who exhibited increased blood flow in their lower legs and upper arms, and reduced arterial stiffness, after passively stretching their legs for 12 weeks (a passive stretch uses an external force like gravity, a wall or a chair). That boon to heart health makes good sense to Whitney Dikoume, a Calgary-based strength coach and certified athletic therapist. She offers up three sets of complementary exercises and stretches that will not only increase your strength and flexibility but also target the muscles surrounding major artery groups.(Related: 4 Expert Tips You Need to Know to Stretch Properly)

Glute and Quad Stretches: Move 1

Activate your glutes to help stretch and elongate the major muscles (quads and hip flexors) surrounding the femoral artery, which supplies blood to your lower body.Glute bridges. Lie down on your back, arms at your sides. Squeeze your glute and abdominal muscles, and then lift your hips off the ground until knees, hips and shoulders are in a straight line. Hold for a few seconds and return to the starting position. Repeat.

Glute and Quad Stretches: Move 2

Quad kneeling stretches. Start in a high lunge position, with your left foot forward. Drop your right knee to the floor and find your balance. Reach back with your right arm, and grab your ankle or toes. Hold the position steadily for 45 seconds. Switch legs.(Related: 3 Simple Desk Stretches You Should Be Doing While Working From Home)

Groin Stretches: Move 1

If your groin is tight, then your femoral artery could be pinched. Counteract that with these hip-opening moves, which also address stiffness from sitting for long periods (hello, working from home).Clamshells. Lie on your side, with legs stacked and knees bent at a 45-degree angle. Rest your head on your lower arm, and use your top arm to steady your frame. Be sure your hip bones are stacked on top of each other, so the top hip doesnt rock backward. Pull your belly button in to help stabilize your spine and pelvis. Keep your feet touching and raise your upper knee as high as you can without shifting your hips or pelvis. Dont move your lower leg off the floor. Pause, and then return your upper knee to the starting position on the ground. Do 20 reps on each side.

Groin Stretches: Move 2

Kneeling groin stretch. Kneel on the ground with feet pointed out to sides. Place forearms and hands on floor. Spread knees apart and gently lower hips. Hold stretch for at least 45 seconds.(Related: Stretching For StiffnessThis Yoga Flow Will Loosen You Up)

Upper Body Stretches: Move 1

These work the muscles in your arms, chest, shoulders and neck, and benefit the subclavian arteries, which travel beneath the collarbone, and the carotids, which supply blood to your brain.Rowing exercises with a band. Sit on the ground with your back straight, legs extended out in front of you. Loop a long band around your feet and hold the ends in both hands, arms straight in front of you. On an exhale, squeeze your shoulder blades together and row the band toward your torso, bending your elbows to a 90-degree angle. Pause here for a moment, and then extend your arms again.

Upper Body Stretches: Move 2

Pectoral wall stretches. Stand upright beside a wall. Place your arm closest to the wall so that its slightly above horizontal, with your palm facing the wall. Rotate your torso away from the wall, while keeping your hand and arm firmly planted against the wall, stretching your pec on the side nearest the wall. Keep your shoulder back on the side closest to the wall, and dont let it move as you rotate your torso forward. Switch and repeat.(Related: 10 Stretches That Can Help Strengthen Your Back)

Pro Tips

Youll get the most benefit from these static stretches after physical activity, so Dikoume suggests trying them post walk or run, or even before going to bed. She also recommends holding each stretch for 45 seconds to one minute. The muscles need at least 10 seconds before they can detect a stretch is happening, so holding them for longer allows them to eventually relax into it.Finally, take slow, deep breaths as you stretch: That activates our parasympathetic nervous system, says Dikoume, which causes our heart rate to go down and decreases our levels of stress hormones.Next: Why You Should Make Post-Workout Stretching a Priority

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8 Causes of Exercise-Related Chest Pain Besides a Heart Attack

Charlotte Hilton Andersen — Fri, 09 Oct 2020 18:35:44 +0000

Having a heart attack while exercising is possible but not common. The risk doesn’t mean that you shouldn’t exercise (unless your doctor has specifically told you otherwise). In fact, regular exercise is one of the best things you can do to lower your risk of heart disease.

However, in some cases chest pain does warrant an immediate call to your doctor or a trip to the ER. “If you feel chest heaviness or pain that comes on with exercise and resolves with stopping exercise, you should call your doctor as soon as possible as this could be a sign of coronary artery disease or a heart attack,” says Jennifer Haythe, a critical care cardiologist, associate professor of medicine in the Center for Advanced Cardiac Care at Columbia University Irving Medical Center, co-director of the Columbia Women’s Heart Center, and director of the Cardio-Obstetric Program.

Chest pain brought on by a cardiac issue can feel like pressure, similar to a heaviness that can be described as an “elephant sitting on the chest,” she says.

Other symptoms of a heart attack include pain and pressure that may radiate to the left arm or neck and jaw, as well as nausea, vomiting, dizziness, palpitations, or lightheadedness. (Keep in mind that heart attack symptoms in women tend to be different, and can include fatigue, jaw or upper back pain, and other non-chest pain symptoms.)

Because a heart attack is a life-threatening event, it’s important to share with your doctor any symptoms you feel in your chest while exercising so you can be evaluated in order to rule out cardiac causes, she says. It’s also not uncommon for people to feel some minor chest pain, tightness, or discomfort during exercise, unrelated to a cardiac event, says Jim Liu, a cardiologist and assistant professor of cardiovascular medicine at the Ohio State University Wexner Medical Center.

Here are some other possible causes of exercise-related chest pain that aren’t a heart attack.

Pulled chest muscle

Did you overdo it with the push-ups or chest presses? The most common reason for someone to have chest pain during exercise is musculoskeletal pain, including pulled muscles in the chest area, Liu says. You can confirm this is your problem as musculoskeletal causes of chest discomfort will be “reproducible,” meaning that performing a certain movement or pressing on a certain spot will replicate the pain, Haythe says.

Treatment: Typically these are fairly mild injuries and rest is the best remedy for a muscle strain, Liu says. If it’s swollen, ice packs and ibuprofen can help reduce the inflammation.

Asthma

People who have asthma may develop chest tightness or cough with exertion, Haythe says. It’s one of the main symptoms of exercise-induced asthma (EIA), a narrowing of the airways in the lungs triggered by exercise.

Treatment: If you have been diagnosed with asthma, talk to your doctor about how to use your inhaler before and/or after your workouts, she says. If you’ve never had asthma, it’s possible to develop EIA at any age and you can have it independent of regular asthma. Talk to your doctor about getting an inhaler or making changes in the way you exercise, she says.

(Related: 8 Silent Signs You Have Asthma)

Respiratory infection

If you have or recently had a respiratory infection, like a cold or flu, you may feel chest discomfort with deep breathing during exercise, Haythe says. Sometimes the infection can progress to something more serious like walking pneumonia or pleurisy, in which case you may feel sharp, stabbing chest pain with breathing during exercise, Liu says.

Treatment: If you are mainly over your cold and the pain is slight, it may simply mean you haven’t given your body quite enough rest yet to recover. But, if the pain worsens or you have trouble breathing, see a doctor immediately to rule out other infections or complications, he says.

Heavy breathing

Some people, particularly those new to exercise, may be surprised at how intense it can feel when you are breathing very heavily. For instance, if you’ve just completed a hill sprint at maximum exertion, you may feel chest pain or tightness for a few minutes while trying to catch your breath. “When people exercise, movement of the upper body and deeper breathing will cause the bones and muscles of the rib cage to stretch and move, sometimes quite a bit,”Liu says. Breathing heavily in cold air, like running outside during the winter, can also trigger chest pain or discomfort.

Treatment: Taking a little rest during your workout, until your breathing returns to normal, should resolve the feeling. If it doesn’t, talk to your doctor about other possible sources of the pain.

Injured ribs

It’s not just muscles that can be injured or cause flare-ups during exercise. You may feel pain in the bones of your rib cage or clavicle, Liu says. Bone “bruises” are injuries from an impact that aren’t a fracture. They are fairly common and can result from running into or dropping something on your chest. These feel like a dull ache and may be tender to the touch in a particular spot. It’s also possible to dislocate or break your ribs, which causes intense, stabbing chest and/or back pain.

Treatment: Bruises should heal on their own with rest and time, but if you suspect a break or dislocation you likely need X-rays to see the extent of the damage and figure out a treatment plan, says Liu. Call your doctor.

Costochondritis

Costochondritis is a very common cause of chest pain, Liu says. It is a condition where the cartilage between the ribs becomes inflamed and is often described as “chest wall pain,” adds Haythe. There are many causes of this type of inflammation, but lifting heavy weights and strenuous exercise are common culprits.

Treatment: Most of the time this will go away on its own and treatments are just to manage the pain while you recover, he says. Ibuprofen or other NSAIDs can help reduce pain and inflammation.

Heartburn

Any exercise that puts pressure on your abdomen including weight lifting, ab crunches, some yoga poses, or high-impact workouts can trigger gastroesophageal reflux, where the contents of your stomach are pushed back up into your esophagus. You may have a feeling of fullness or pain right below your ribs or a burning pain that radiates up your chest into your mouth or neck, Haythe says. You also may have a sour taste in your mouth.

Treatment: Most people with acid reflux or GERD know what triggers it. Avoid eating right before your workout. Talk to your doctor about other lifestyle modifications or medications that can help reduce your pain and other symptoms.

Angina

“There are other heart-related causes, such as angina, which can cause chest pain during exercise,” Liu says. Angina is chest pain related to blockages in the coronary arteries, which in turn limit blood flow to the heart. This is different from a heart attack. With angina, the pain usually goes away when you rest and stop exercising, when the heart does not need as much blood flow, he says.

Treatment: Angina chest pain may not be a heart attack but it might mean one is on the way and should be taken seriously, he says. “It is usually associated with coronary artery disease symptoms such as hypertension, high cholesterol, diabetes, smoking history, and may indicate a serious heart condition,” he says. Typically, your doctor will order a stress test or a heart catheterization to diagnose the cause of the angina. Medications are usually used first to try to help with the symptoms, but coronary artery stents may also be required, he says.

Next: Supplements Heart Doctors Take Every Day

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16 Things Doctors Do to Lower Their High Cholesterol

Corey Whelan, rd.com — Tue, 04 Aug 2020 11:09:10 +0000

Eat foods high in magnesium

Studies indicate that a diet high in magnesium can help keep bad cholesterol in check. Dr. Carolyn Dean, heart health expert and author of Atrial Fibrillation: Remineralize Your Heart, is a firm believer in this little-touted, cholesterol buster. Magnesium works as a natural calcium channel blocker, acts as a statin to lower bad cholesterol, and improves heart health without the side-effects of cholesterol-reducing drugs, she says. When a person has a magnesium deficiency it can lead to angina, heart arrhythmia and even heart attacks, she explains. Magnesium is also great for anxiety, along with these other key nutrients.

Keep your motivation up

Keeping your eyes on the (healthy you) prize can help, says Dr. Eliot A. Brinton,president of Utah Lipid Center. “Wake up every morning with a positive thought. Ask yourself what is keeping you motivated. Maybe it’s a loved one or a personal goal you’ve set for yourself,” he says. Every day, reaffirm to yourself why you are committed to your heart health.” (Here are a fewmotivation hacks that will ensure you never miss a workout again.)

Watch your sugar

You probably already know that too much sugar in the diet can cause diabetes, but did you know that it also raises cholesterol? “I try to adhere to a plant-based diet, with a moderate amount of protein,” explains Dr. Manfred Sandler, a cardiologist at CardioVascular Group, in Atlanta. “I definitely try to avoid white, starchy carbohydrates, and processed sugars. This type of diet not only keeps your cholesterol and triglycerides in order, it can help keep your weight down,” says Sandler. (Here are the signs you’re eating too much sugar.)

Eat a high-fibre diet

Soluble fibre can reduce low-density lipid cholesterol, aka the LDL or “bad cholesterol, your doctor keeps warning you about. “Choose foods that are high in fibre, such as whole grains, legumes, vegetables, fruits, and nuts,” suggests Dr. Brinton. The Mayo Clinic recommends aiming for five to ten grams daily.

Stay active

If you think you have to be a gym rat to lower cholesterol, think again. Dr. Howard Eisen, chief of the Division of Cardiology at Drexel University College of Medicine, uses a stationary bike, to stay active. “I encourage my patients to walk for two miles in 45 minutes. Even walking around the mall in cold winter months, can do the trick,” he says. Aim for at least two and a half hours of aerobic exercise every week. (Need some fitness inspo? Here are amazing Canadian fitness experts to follow on Instagram.)

Choose the right statin

When it comes to cholesterol-lowering medications, it’s important to know your options, says Dr. Brinton.”There are seven statins, and each one is different. If you are doing poorly on one, ask your doctor about switching. Remember that he or she can’t help you fix a statin-related problem, unless you speak up,” he says. Statins vary in cost, effectiveness and side effects. According to the Mayo Clinic, statin-related problems include digestive issues, muscle pain, and fuzzy thinking.

Say no to second helpings

If you marvel at your cardiologist’s svelte form, this may be why: When it comes to food, portion size counts. If you routinely go back for more of anything, other than veggies sans-dressing, you may be eating too much, and upping your cholesterol (and weight) to boot. “Don’t eat more calories than you need. The best way to do that is to watch portion size, and don’t have second helpings. If you eat too much, you will never maintain a healthy, low weight, regardless of how much you exercise,” says Dr. Brinton.

Consider going vegan

When it comes to lowering cholesterol, if you love vegetables, you may be halfway home. Vegetarian and vegan diets are more than just hype, says Dr. Shalini Bobra, a cardiologist with White Plains Hospital Medical and Wellness in Armonk and the Montefiore Einstein Center for Heart and Vascular Care. “With all the new research on how a healthy diet can reverse the threat of heart problems, I recommend, and follow, a diet rich in plant-based, unprocessed foods. These have been shown to lower cholesterol, reduce necessary medications, and leave patients feeling better,” says Bobra.

Stop smoking already

As reported in 2010 in the Journal of the American Medical Association (JAMA), less than two percent of doctors smoked cigarettes… and probably, even less are smoking now. The sad truth is, doctors see the damage cigarette smoking does every single day. According to WebMD, cigarette smoking lowers HDL, the good type of cholesterol you want, and increases your overall risk of coronary artery disease. It is quite possibly the number one worst thing you can do to your health (not to mention your looks, your teeth, and your body odour). “Even one cigarette a day increases heart disease and stroke risk,” says Dr. Brinton.

Go Mediterranean

A diet high in omega 3 fatty acids is many cardiologists’ secret weapon against high cholesterol. Following a food plan, such as the Mediterranean diet, is a great way to ensure you get plenty of this essential fatty acid in the correct ratio to omega 6 fatty acid, another health booster. According to doctors at the University of Maryland Medical Center, omega 3s raise good cholesterol, reduce inflammation, and lower the risk of heart disease, cancer, and arthritis.

Cultivate a close relationship with your doctor

Doctors need doctors, too, and recommend you find one you feel comfortable with and trust. Stick with them, so they get to know you over time. This type of relationship breeds a level of communication, which may help support your quest to lower cholesterol, year after year. “I have a fabulous internist. We have a great partnership, focused on my individual needs, and health issues,” explains Dr. Stacey Rosen, professor of cardiology at the Zucker School of Medicine at Hofstra/Northwell and co-author of Heart Smart For Women: Six S.T.E.P.S. in Six Weeks to Heart-Healthy Living.

Get enough sleep

Dr. Brinton recommends trying to sleep at least six hours per night. “Since lack of sleep is a common contributor to heart disease and stroke, if you’re having trouble sleeping soundly, talk to your doctor about how to help fix that,” he recommends. Dr. Rosen agrees. “I find I need more sleep as I’ve aged, and try to focus on my sleep hygiene habits, which means no electronic devices in bed, cool temperature in the house and a minimum of seven-to-eight hours of sleep each night,” she says.

Reduce your stress level

Research reported by Healthline indicates that stress can raise bad cholesterol levels. Stress can impact upon your ability to acquire and maintain healthy, cholesterol-busting habits. It can also trigger an adrenaline-triglyceride response, which may uptick bad cholesterol numbers. “High-stress levels increase the risk of heart disease and stroke, even if your cholesterol is well-controlled,” says Dr. Brinton. Good stress busters to try? Meditation, yoga, physical exercise, and friendship.

Know your family history

Atlanta-based integrative and functional medicine physician Bindiya Gandhi says it’s important to be aware of genetic factors, such as family history and health issues, which might impact upon those numbers. “Often, we forget that genetics can play a part in cholesterol numbers, especially in patients who follow strict lifestyle modifications and still have abnormal cholesterol levels.”

It’s about more than lifestyle habits

Some medications, such as oral contraceptive pills, and medical conditions, like hypothyroidism, also can elevate total cholesterol levels, Dr. Ghandi says. Make sure your doctor has your whole health profile top of mind when you are analyzing those numbers month-by-month, especially if you are doing everything you can to reduce your cholesterol, or already are taking a statin.

Don’t forget your triglycerides

Even if your cholesterol numbers are in the OK range, your doctor should be checking your triglyceride levels as part of your cholesterol panel. “You want to keep your total triglyceride levels below 100,” says Dr. Ghandi. Patients who are prone to high triglycerides need to limit their carbohydrate consumption and avoid high fructose corn syrup, artificial sweeteners, and honey. “I recommend niacin, CoQ10, and high-quality omega 3 fatty acid supplementation,” says Dr. Ghandi. She also likes red yeast rice for elevated lipid levels, which is what traditional statins are made of.Next, learn the health secrets women over 50 should know.

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7 Supplements Heart Doctors Take Every Day

Denise Man — Thu, 16 Jul 2020 12:46:31 +0000

Omega-3s

Found naturally in fatty fish (think mackerel, tuna, salmon, and sardines), these healthy fats can reduce the inflammation tied to heart disease. “These healthy fats are not made by the body so you have to get them from food,” says Suzanne Steinbaum, a cardiologist in New York.Steinbaum sometimes falls short of the American Heart Association’s (AHA) recommendation to eat fish twice a week, so she takes omega 3 supplements daily. These supplements may also lower the risk of heart failure, according to the AHA.

Vitamin D

Vitamin D is also known as the sunshine vitamin because the body produces it when skin is exposed to sunlight. The problem? The sunscreen we wear to stave off skin cancer may also prevent vitamin D absorptionand low levels of vitamin D are linked to a host of diseases, including heart disease. “I wear tons of sunblock and a big wide-brimmed hat to protect my skin from cancer, and I take 2,000 international units of vitamin D a day to make sure my levels are where that need to be,” says Dr. Steinbaum. A simple blood test for vitamin D can tell you whether or not you need supplements.

Garlic

The flavourful bulb helps lower blood cholesterol levels and may lower blood pressure and blood sugar, as well. “I started taking Kyolic Aged Garlic Extract a few years back when I received news that I had hypertension,” shares cardiologist Matthew Budoff, MD, a professor of Medicine at David Geffen School of Medicine at UCLA.Budoff takes two garlic pills a day. “I’ve led multiple studies on the supplement that demonstrated coronary plaque regression and blood pressure lowering effects,” he says. “I would recommend it to anyone seeking help with hypertension or early heart disease.”

Biotin

Neica Goldberg, a cardiologist in New York, heard about this B vitamin from a manicurist who suggested she take biotin to strengthen her nails. “I take it when I remember, and my nails are stronger for it,” says Dr. Goldberg, who prefers to get her nutrients from whole foods as opposed to supplements. (Here are some ways to make your supplements more effective.)

Glucosamine

Perry Frankel, MD, a cardiologist in Lake Success, New York, takes glucosamine supplements daily. “It’s proven in studies to be good for joints, and in a head-to-head study it beat out certain pain relievers,” says Dr. Frankel. “It also helps form new cartilage.” These are among the reasons that it tops the list of arthritis home remedies even doctors strongly recommend.

Vitamin C

This antioxidant is popular among supplement takers. “Data shows that it helps boost your immune system,” Dr. Frankel says, which is important for those who work in healthcare settings. Cardiovascular surgeon David A. Greuner, MD, FACS, of NYC Surgical Associates, agrees. “I take Vitamin C because of the antioxidant effects, the overall effect on skin maintenance and health, and the fact that I never eat enough fruit,” he shares. Vitamin C deficiency has been linked to an increased risk of heart disease, according to a review study in the International Journal of Molecular Sciences. What’s more, the study suggests that supplementing with vitamin C may boost heart healthespecially in people with low blood levels of vitamin C.(Following a vegan diet? Keep in mind that you’re more likely to be deficient in these nutrients.)

Multivitamins

Heart surgeon and talk show host Mehmet Oz, also known as Dr. Oz, says multivitamins are the most essential supplement to take on a daily basis, and he always practices what he preaches. “Make sure it includes vitamins A, C, D, E, and K, as well as potassium, zinc, and iodine,” he writes on his website.Next, learn to recognize the warning signs your vitamins aren’t working properly.

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3 Ways to Pump Up Your Cardiovascular Health

Paige Purvis — Mon, 06 Jul 2020 20:02:56 +0000

Maintaining a healthy lifestyle is an important way to manage your health. And, it doesn’t have to be complicated. Here are a few easy and accessible ideas for improving your heart health:

1. Thrive in Stillness

Practise mindfulness to improve blood sugar control, boost immunity and reduce inflammation. According to the Heart and Stroke Foundation of Canada, meditation is also great for warding off stress. Find serenity in a guided meditation podcast, a tapping (emotional freedom technique) app or an online yoga nidra routine during a convenient daily window.

2. Eat More Greens

Infuse meals with more antioxidants, fibre and fats. Antioxidants from dark leafy greens, cruciferous veggies and teas (artery-improving green tea, cholesterol-lowering oolong tea, heart-protective white tea) offer amazing cardiovascular benefits. Fewer cardiovascular events result with soluble fibre. Boost your fibre intake with asparagus or sweet potato sauted in a heart-healthy oil. Oils that are high in monounsaturated fat (avocado, macadamia nut, extra-virgin olive oil) increase our nutrient absorption of vegetables and offer cardiovascular protection.

3. Try Coenzyme Q10

Coenzyme Q10 (CoQ10), also known as ubiquinone and ubiquinol, is a key antioxidant for heart protection. Low levels of this nutrient are widely available in plants, including pistachios, cauliflower and oranges. Meats, especially beef heart, and fatty fish are rich in CoQlO.With these accessible shifts, you will strengthen your heart with the vitality it deserves.Paige Purvis is an integrative nutrition health coach and CEO of Radiant Self Wellness.Next, check out these other ways to sneak mediation into your everyday life.

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15 Heart Attack Prevention Tips Every Woman Must Know

Jessica Migala — Thu, 30 Jan 2020 22:25:36 +0000

Risk factors you need to pay special attention to

Medical research focused primarily on men for decades under the assumption that the findings would apply to both genders. However, the different hormonal makeup and physical structures between men and women means that common conditionsheart disease primary among themcome with gender-specific symptoms, issues, and risk factors.If you’re a woman, these are the heart attack prevention tips you need to know.

Limit the vino

You may have heard that a little vino is good for your heartthough that’s no reason to start drinking if you don’t already. Women should remember that they shouldn’t go drink-for-drink with their male counterparts. The Heart and Stroke Foundation of Canada recommendsthat women stick to two drinks per day maximum (men can have three). More than that can increase risk for high blood pressure and heart failure.

Mind your mental health

How you feel on the day-to-day matters. “We know depression increases the risk of heart disease by two- to four-fold, and it’s more prevalent in women,” says cardiologist Suzanne Steinbaum,DO, a preventive cardiologist from New York and a national Go Red For Women volunteer. There is no need to “tough it out”seek out help (a good place to start is your doctor).(Psst: These are the mental health issues you’re most likely to get in every decade.)

Dial down stress

Everyone experiences stress, but when it gets out of hand, stress can increase your risk for heart disease and stroke, according to the Heart and Stroke Foundation of Canada. One way stress jeopardizes heart health is by raising blood pressure. In women, finding ways to limit worry is even more critical: According to a systematic review in the journal Brain and Behavior in 2016, women are particularly susceptible to anxiety-related disorders.

Get moving

Exercise is important for everyone when it comes to preventing heart attacks. But there’s good news: You don’t have toand maybe shouldn’tbe a marathoner to benefit your heart. In a 2015 study of more than one million women published in the journal Circulation, those who reported that they exercised moderately had lower risks of heart attacks and strokes then sedentary women; more extreme exercisers also had a slightly elevated risk. The lesson: Staying active is importantbut you don’t have to run yourself ragged to reap the heart benefits.(Psst: These are the best arm exercises for women.)

Know the signs

Women don’t always get the classic signs of chest pain and arm numbness. They might experience palpitations, shortness of breath, fatigue, and flu-like symptoms. “These are all potentially signs of heart disease, but you may not know something’s wrong with your heart,” says Dr. Steinbaum. Paying close attention to these signsand not relying on the stereotypical chest-clutching as a cluecan be key to your getting help when you need it. (Make sure you know the signs you might be headed for a heart attack.)

Have a well-woman visit

Of all the compelling reasons to keep your annual OB-GYN appointmenteven if you’re not due for a paptaking care of your heart may be the most important. At that appointment, your doctor cancheck your cholesterol (including HDL), blood pressure, blood sugar, and BMI, so you have a clear picture of your risk factors for a heart attack.

Learn the stats

Breast cancer gets all the press, but heart disease is thesecond leading cause of death in Canadaand the number one deadliest disease for women in the United States. Keeping those statistics in mind will encourage you to pursue a heart-healthy lifestyle regardless of your age. For white and Hispanic women 20 years of age and older, one-third will develop heart disease; for African American women of the same age, nearly half will be diagnosed with cardiovascular disease, Dr. Steinbaum points out. “Screening needs to begin early and regularly,” she says.

Stop smokingeven if it’s “very light smoking”

You know smoking is bad for you, even if you’re a causal smoker. “Very light smoking” (defined as five or fewer cigarettes per day) is increasingly prevalent in young women, reports 2015 research in Preventing Chronic Diseases. This group was even likely to understand the health hazards that come from smoking. “Every time you inhale, you’re putting yourself at risk in the moment and long-term,” says Dr. Steinbaum.

Watch your HDL

Your total cholesterol is important, but one number is especially critical: “good” HDL cholesterol, says Dr. Steinbaum. It’s the type that is heart-protective, and women want to aim for a number greater than 60which is tough to achieve as you get older. “When women are young and have lots of estrogen, HDL is naturally high. During perimenopause and menopause, this number naturally drops,” says Dr. Steinbaum. What can you do to keep up your number? Exercise, she says. You can also try changing your diet to include more everyday foods that lower cholesterol naturally.

Measure your waist

Belly fat cradles your organs, and not in a good way: It can create dangerous inflammation that raises your risk for heart disease. The American Heart Association (AHA) sets a maximum waist circumference for women at less than 35 inches around (40 inches for men); when the waist expands beyond that number, the risk for diabetes and heart disease climbs. That said, you don’t have to focus on losing a ton of weight. What matters more is living a heart-healthy lifestyle by maintaining a healthy diet and exercisingno matter what you weigh, according to Dr. Steinbaum.

Track your health during pregnancy

If you had high blood pressure or gestational diabetes during pregnancy, the health threat doesn’t just go away after your nine months are up. “Having either of these conditions increases your cardiovascular risk later in life,” says Dr. Steinbaum. If you’re in this camp, it means you need to be even more diligent about the lifestyle factors that keep your ticker in shape.

Prioritize sleep

If you’re not clocking seven to eight hours per night, it’s time to slip into bed sooner. Too little sleep is damaging for overall heart health, according to a 2016 study published in the journalSleep Medicine Clinics.Women suffer additional consequences such as sleepiness during the day and a higher risk of depression, reports 2017 research in the Journal of Clinical Sleep Medicine.

Young women need to know about MVD

A type of heart disease that impacts small blood vesselscalled coronary microvascular disease (MVD)is more common in women, and particularly in young women. Traditional tests that look for blockages in larger arteries can’t detect MVD, the AHA warns. You’re better off talking to your doctor about a questionnaire called the Duke Activity Status Index (DASI), which asks about your ability to partake in activities such as housework, yard work, and sex.

Understand PAD

In the last several years, researchers have come to realize that women have the same or higher risk as men for a condition called peripheral artery disease (PAD)a narrowing of arteries in the legs and arms that constricts blood flow. Guidelines released put forth in 2011 suggest that both women and their doctors should be educated on the potential risk, especially when women have other risk factors, like obesity, diabetes, high blood pressure, and elevated cholesterol. The signs of PADinclude painful cramping after walking, shiny skin on your legs, and coldness in one of your lower legs or foot.

Control your blood pressure

In the last 30 years, the number of women under age 45 with high blood pressure has doubled. As a result, guidelines from the American College of Cardiology and the AHA recommend that people with blood pressure readings of 130/80 mm Hg should be treated for high blood pressure (previously it was 140/90). And don’t wait to get tested or start treatment: New research published in JAMA Cardiologysuggests that women’s blood pressure can start to climb in their 20s, rising earlier and faster than men’s blood pressure on average.Regular exercise plus a low-sodium diet that features plenty of fruits, veggies, whole grains, and healthy omega-3 fats (from sources like fatty fish) can do wonders, says Dr. Steinbaum.Now that you’re aware of these heart attack prevention tips, next learn the heart-health secrets cardiologists want you to know.

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14 Ways to Lower Triglycerides Naturally

Tina Donvito — Tue, 21 Jan 2020 13:44:17 +0000

What are triglycerides?

You’ve probably heard about triglycerides (TG) during a routine physical or after a cholesterol test. But what are they and why should you pay attention to them? Michael Miller, MD, professor of cardiovascular medicine at the University of Maryland School of Medicine in Baltimore and the author of Heal Your Heart, explains that triglyceride levels indicate the amount of fat in your bloodstream. “The average level for adult men and women after an overnight fast is 125, with optimal levels below 100,” he says. “The borderline-high range is 150 to 199, and high levels are 200 and above.” If your levels are creeping upward, says Dr. Miller, your risk of heart disease and death from cardiovascular disease will also rise.

Conditions that raise triglycerides

Certain health conditions can cause high triglycerides, so let your doctor know your medical history or any unusual symptoms you may have. This could shed some light on your levels, says Joel Kahn, MD, clinical professor of medicine at Wayne State University School of Medicine in Detroit and associate professor of medicine at Oakland University Beaumont School of Medicine in Rochester, Michigan. For example, he says conditions such as prediabetes, diabetes, liver disease, and thyroid disease could be responsible for high triglycerides. But lifestyle factors have a huge impact on your triglycerides as well, so before your doctor prescribes medication, you may want to try to lower them naturally. Here’s how to do it.

Cut refined carbs

Overeating is one of the most common causes of high triglycerides, according to the American Heart Association (AHA). Dr. Miller stresses the importance of making healthier food choices and limiting simple carbs like those found in white bread, pasta, cakes, cookies, and many snacks. “Since excess sugar is converted into triglycerides in the bloodstream, eating foods high in refined carbs can cause a spike in TG levels,” says registered dietitian Erin Palinski-Wade,RD, a dietitian and certified diabetes educator in Hamburg, New Jersey, and the author of 2 Day Diabetes Diet. (Psst: Do yourself a favour by replacing simple carbs with these foods that can help unclog your arteries.)

Get moving

One of the best answers to the question of how to lower triglycerides is to burn more calories through exercise. A Scientific Statement from the AHA notes that moderately intense activity is associated with a 20 percentlower triglyceride levelwhen compared to no activity. In addition, “exercise helps to increase the good HDL cholesterol, which helps to reduce triglyceride levels,” Palinski-Wade says. In a study in the journal Sports Medicine, aerobic exercise was shown to havethe greatest impact on lowering triglyceride levels. According to the Centers for Disease Control and Prevention (CDC), adults should strive for 150 minutes of physical activity every week. (If you’re just beginning an exercise regimen, use these simple tips to start exercising when you’re overweight.)

Limit your alcohol intake

While you may want to sip on a glass of wine after a long day, go easy: Drinking too much alcohol is one of the unhealthy habits that are worse for you than you thought. Alcohol can raise your triglyceride levels while also contributing to high blood pressure, obesity, and increased type 2 diabetes risk, according to the AHA. “Alcohol is a source of empty calories and sugarwhen this excess energy goes unused, it can begin to collect and build up as triglycerides in the blood,” explains Palinski-Wade. “Some suggests moderate alcohol intake can raise TG levels by 50 percent or more.” The AHA recommends that men have no more than two drinks per day while women keep it to one drink daily. “But if you are looking to lower TG levels, refraining from alcohol may be your best option,” Palinski-Wade says. (Psst: See how Dry January saved one woman’s life.)

Eatand drinkless added sugar

If you notice you’re reaching for chocolate bars and springing for larger sizes of your favourite flavoured coffee, you may need to crack your sugar addiction. Getting hopped up on the sweet stuff doesn’t do your triglycerides any favours. “Any added sugar can cause a spike in TG levels, from both food and drink,” Palinski-Wade says. “Aim to limit your intake of added sugar to no more than 10 percent of total calories to help prevent triglyceride levels from rising.” Look out for added sugar in flavoured drinks (including soda), breakfast cereals, and yogurtsand keep an eye out for sneaky sugars that end in “ose,” such as sucrose, fructose, lactose, and dextrose. (Psst: See what happens to your body when you stop eating sugar.)

Consume more fibre

A low-carb diet has been shown to lower triglyceride levels. But you don’t need to cut out carbs completely if you choose whole grains and fruits packed with nutrients and fibre. “High-fibre, complex carbohydrates should still be part of your meal plan, since eating a diet rich in fibre can help to reduce the absorption of both sugar and fat in the small intestine, which may TG levels,” Palinski-Wade says. Vegetables such as broccoli, potatoes, and carrots are good sources of fibre as well.

Avoid unhealthy fats

In addition to sugar, another main triglyceride culprit is unhealthy fat. “Trans fats, which can often be found in processed and fried foods, can raise TG levelsand increase the risk for heart disease, so these should be limited as much as possible,” Palinski-Wade says. Dr. Miller also recommends eating less saturated fat, found in meat and dairy, and avoiding processed foods with partially hydrogenated oils, which also contain trans fats.(The good news is that Health Canada’s ban onpartially hydrogenated oils now means that fewer processed foods contain trans fat.)

Instead, eat healthy fats

Not all fats are created equal when it comes to triglycerides. Certain “healthy” fats actually make the body work better, according to the AHA, so you do want to include them in your diet. “Replacing saturated fat with monounsaturated and polyunsaturated fat has been shown to help reduce TG levels,” Palinski-Wade says, adding that the connection is quite direct: Research has shown that every percent you decrease your intake of trans fatsreplacing them with monounsaturated or polyunsaturated fatlowers your triglyceride levels by the same amount. Eating avocados and cooking with olive oil instead of butter are great ways to add these healthy fats to your diet.

Load up on omega-3s

Replacing beef with a salmon steak can also help lower triglycerides because salmon contains another beneficial fat. “Omega-3 fatty acids, the polyunsaturated fat found in foods such as fatty fish, have been associated with a reduction in TG levels,” Palinski-Wade says. “Since fatty fish provide a good source of omega-3 fatty acids, eating them twice per week has been in a consortium of 19 studies published in JAMA Internal Medicine to reduce TG levels.” (Want to include more healthy fish in your diet? Start with thesebest fish to eat.)

Snack on nuts

A handful of nuts makes a heart-healthy snack option that can also have triglyceride-lowering benefits. “Tree nuts like almonds, walnuts, and pistachios have been found to reduce TG levels thanks to the combination of fibre and unsaturated fat,” Palinski-Wade says. Our favourite way to eat nuts? In one of our favourite recipes for energy bites, balls and bars.

Add soy

The plant family of legumes,which include soybeans, may be protective against heart disease, according to the AHA. A study in the journal Nutrients found that subjects who began the study with TG levels over 100 experienced a drop in their levels after consuming soy for four weeks and after 12 weeks.”Research has found soy protein can help to reduce TG levels, especially when soy protein is used to replace animal protein,” Palinski-Wade says. “This may be in part due to the reduction in saturated fat when limiting animal proteins.” Enjoy soy in edamame, soy milk, and tofu, or try our Wild Blueberry Soy Shake.

Eat a Mediterranean diet

If you’re looking for an overall diet plan that will lower triglycerides, the Mediterranean style may be the way to go. It encompasses all of the TG-lowering foods we’ve talked about. “A diet that promotes eating more fatty fish, healthy plant-based oils, and nuts and seeds like the Mediterranean diet may be beneficial to reducing TG levels and improving heart health,” Palinski-Wade says. (Psst: Check out the secret ingredient you need for the Mediterranean diet.)

Eat fewer calories

It is possible to overdo it even on healthier foodseven complex carbs and healthy fats can quickly raise the calories you eat overall. No matter what’s on your plate, if you’re worried about how to lower triglycerides, cut back on calories.”Excess calories are converted to triglycerides, which get stored in fat cells,” Palinski-Wade says. “Cutting down on calories to provide your body with what it needs but not an excess can help to reduce TG.” (Also, here’s why you shouldn’t “save” calories for a grand feast.)

Lose weight

Shedding pounds can help lower triglycerides. “Since reducing calories can also help to promote weight loss, this can further promote improved TG levels,” Palinski-Wade says. Why? “Research shows a 5 to 10 percent weight loss can have a significant impact on reducing TG,” lowering them 20 to 30 percent. Even if you gain some weight back, research shows you may retain the lower triglyceride levels. Losing weight even boosts the triglyceride-lowering effects of aerobic exercise. “Studies have shown when this form of exercise is paired with weight loss, the reduction in TG levels are even greater,” Palinski-Wade says. (Not sure where to start? These weight loss photos may just be the motivation you need.)

Eat regularly

Avoid spikes and sudden drops in your blood sugar to maintain healthier triglyceride levels. “Eating regularly can help keep your blood glucose levels consistent throughout the day, reducing the risk of increasing insulin resistance which can occur from inconsistent eating habits,” Palinski-Wade says. “Since insulin resistance can increase both triglyceride levels and blood sugar, aiming to eat consistently throughout the day can help to improve insulin sensitivity and TG levels.”Medically reviewed byOscar H. Cingolani, MD.Next, find outheart-health secrets cardiologists want you to know.

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11 Silent Signs of Heart Trouble You Shouldn’t Ignore

Ashley Lewis — Thu, 22 Aug 2019 19:22:56 +0000

Signs of heart trouble: You get easily fatigued doing any physical activity

If you usually run a mile every day with ease but suddenly arent able to (you may feel overcome by a severe flu-like fatigue), that may be a sign your heart is not pumping enough blood throughout your body.Activities that used to be easy and now are suddenly met with new difficulty can be a red flag that something is wrong, says Erin Michos, MD, associate professor of medicine and epidemiology and associate director of preventive cardiology at Johns Hopkins School of Medicine in Maryland. If a good nights sleep doesnt fix your overwhelming exhaustion, make an appointment with your doctor right away.

Signs of heart trouble: Youre having sexual problems in the bedroom

Erectile dysfunction is one of the classic warning signs of heart trouble that you may be at risk for heart disease. Anxiety, depression, and stress can also inhibit your ability to get intimate with your partner, but your bedroom troubles could also stem from blocked arteries in the heart, which prevent blood from flowing properly to your penis. Vascular erectile dysfunction is the most common type of sexual dysfunction and is often caused by two kinds of diseasesatherosclerosis and endothelial dysfunction. Atherosclerosis causes the arteries to harden and narrow, causing heart attacks and strokes. Endothelial dysfunction prevents your blood vessels from relaxing properly, which decreases blood flow throughout your body. Erectile dysfunction symptoms often precede the onset of heart symptoms by at least two years, says Dr. Michos. The detection of erectile dysfunction offers a window to intervene and stop cardiac disease in its tracks. Obesity, diabetes, high blood pressure or cholesterol, and lack of an exercise regime are also risk factors for heart disease. Here are 10 pains you should never, ever ignore.

Signs of heart trouble: You suffer from high blood pressure

A high blood pressure diagnosis could increase your risk of heart attack, stroke, or heart disease. If you dont lower those numbers, it could damage your arteries and cause plaque to build up around your artery walls down the line, which slowly blocks blood flow. When your blood is constantly pushing against your blood vessels at a high rate, it forces your heart and blood vessels to work harder and less efficiently. People intuitively think that theyre going to know that they have high blood pressure, but a lot of times that only comes when the blood pressure is remarkably high, says Lawrence Phillips, MD, assistant professor in the Department of Medicine and director of the Nuclear Cardiology Laboratory at NYU Langone Medical Center in New York City. I encourage everyone to get their blood pressure checked because blood pressure is one of the most modifiable risks. Start eating more of these foods that can lower your blood pressure.

Signs of heart trouble: You have a sudden persistent cough

Dont let frequent coughing fits fool you into thinking its just another nasty cold. If cough suppressants dont do the trick, it could be one of the signs of heart trouble. Sometimes when there is fluid in the lungs from congestive heart failure, one can have wheezing and a cough, which can mimic asthma or lung disease when it really is a cardiac problem, says Dr. Michos. Fluid starts to accumulate in your lungs when your heart isnt pumping blood properly, which backs up your blood vessels and causes fluid to leak into unusual places like your lungs. An unhealthy heart could also be the culprit behind chronic obstructive pulmonary disease, an umbrella term for progressive lung diseases that make it hard for you to breathe. Here are more secrets cardiologists want you to know.

Signs of heart trouble: You have trouble breathing in your sleep

Obstructive sleep apnea often causes people to wake up in the middle of the night gasping for air, which has been linked to a higher risk of heart attacks or atrial fibrillation, a heart arrhythmia. As sleep apnea patients sleep, their oxygen levels fall and their body freaks out and tells their blood vessels to tighten up to increase oxygen flow to the heart and brain, causing that shortness of breath. You always have to think about your heart, says Suzanne Steinbaum, DO, attending cardiologist and director of Womens Heart Health at Lenox Hill Hospital in New York City. Go to your doctor and get checked. Get your blood pressure checked. Get blood tests and, under some circumstances, a stress test. People with sleep apnea are often also at risk for high blood pressure, another unhealthy heart symptom. These are the supplements heart doctors take everyday.

Signs of heart trouble: You have no hair on your legs

Hairless legs could mean that your legs lack oxygen because your arteries are narrowed, which reduces your blood flow. Without that nutrient-rich blood, your hair follicles cant grow. With peripheral arterial disease (PAD), you can get hair loss or slow hair growth on their legs due to poor circulation, says Dr. Michos. Your best bet is to visit with your doctor to get an accurate diagnosis so you can remedy your recent bout of hair loss. Here’s what doctors do to lower their cholesterol.

Signs of heart trouble: Your feet and legs are swollen

If you notice that youre having trouble squeezing your feet into your shoes before work or that your socks are a bit snug, it may be one of the signs of a heart trouble. When your heart isnt pumping blood efficiently, your veins get backed up and end up pushing excess fluid into your body tissues, causing body parts like your feet, legs, abdomen, and even your scrotum to swell. If you feel bloated in unusual places, try pressing on your skin. If it leaves a pitted indent, like a dimple, in your skin, that means your tissues are harboring excess fluid and you should see a doctor. And try to clean up your diet with the eight easy swaps.

Signs of heart trouble: You suffer from neck or jaw pain

Most people assume that chest pain is the first sign of heart trouble, but the reality is that heart symptoms can manifest in other parts of the body. Women compared to men are more likely to have these atypical symptoms that can often lead to their heart pain being unrecognized and untreated, says Dr. Michos. It is important to know that warning signs of an unhealthy heart do not always manifest as chest pain. Neck or jaw pain could be a sign of angina, an underlying heart problem that occurs when your heart lacks oxygen-rich blood. Angina may feel like a constricted pressure or squeezing in your chest but could also radiate to other parts of your body like the neck, jaw, back, or shoulders. Make sure you know these facts about heart disease it could save your life.

Signs of heart trouble: You suffer from a shortness of breath

If you find yourself running or climbing the stairs and feeling unusually winded, thats usually one of the warning signs of heart trouble. The biggest thing I tell people first is to develop a knowledge of their own risk in their body, says Dr. Phillips. They should know whats normal for them so they can know when something is different from their normal. Ask your doctor to conduct a thorough health evaluation. Its best to be proactive about your heart health now and learn how to reduce your risk of a cardiac arrest in the future. Don’t miss these signs your heart palpitations could be something way worse.

Signs of heart trouble: Your gums are swollen

People with gum disease often suffer from swollen gums caused by inflammation, and inflammation in the body can lead to increased risk of heart attack. People who have periodontal disease in their body often have a high level of inflammation, says Dr. Michos. Inflammation can trigger inflammation throughout the body.

Signs of heart trouble: You have heart palpitations

Any heart that beats rapidly or skips a beat could be a sign that your cardiovascular system is off beat. Arrhythmia is an irregular heartbeat condition that may cause heart disease later on if its not treated properly. If your heart is really weak, it can cause heart rhythm disturbances, says Stephanie Coulter, MD, director at the Center for Womens Heart and Vascular Health at the Texas Heart Institute in Houston, Texas. A rapid heartbeat or irregular heartbeat may be a sign that you have a bad valve. If your heart flutters, see your doctor; theyll run an EKG test to measure your heartbeat and the electrical activity of your heart or a stress test to diagnose the problem. Call 911 if you notice any ofthese silent signs of a heart attack.

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20 Foods That Can Help Unclog Your Arteries

Best Health — Sun, 07 Jul 2019 00:39:17 +0000

Keep your heart healthy

Heart disease is the second leading cause of death in Canada: According to the Government of Canada, “every hour, about 12 Canadian adults age 20 and over with diagnosed heart disease die.” The cause is clogged arteries, and things like calcium, plaque, and fatty acids can do the damage. “There is no one magic food that acts like Drano and cleans out the accumulated plaque,” says Florian Rader, MD, a cardiologist at the Smidt Heart Institute at Cedars-Sinai Medical Center in Los Angeles. “But good habits can help slow down that process, and maintaining a healthy weight and diet is one factor you can control to a great degree. And,” he says, “It’s never too late to start.”

Oats

Here’s a step for how to unclog arteries: Research keeps uncovering new benefits of eating heart-healthy whole grains. The main one, says Bonnie Taub-Dix, RD,author of Read It Before You Eat It: Taking You from Label to Table, is their rich supply of soluble fibre, which has been shown to lower bad LDL cholesterol levels. Why that’s good for your arteries, according to Dr. Rader: “Cholesterol can seep into the inner layer of blood vessels and form plaque over time.” Since most Canadians fall chronically short on fibre, the four grams per cup that oats deliver are a welcome addition. Check out these other foods that lower cholesterol naturally.

Beans

In addition to being a great source of soluble fibreblack beans have three times as much of it per cup as oatsstudies have found that bean-rich diets may help make arteries more elastic, contributing to lower blood pressure. Another perk: Antioxidants, which are especially abundant in colorful varieties such as black beans and red kidney beans, may fight the inflammation that contributes to heart disease. Don’t miss these 25 secrets your cardiologist wants you to know.

Lentils

These protein-packed discs come from the same legume family as beans, which means that they pack many similar benefits. Preliminary research in rats found that lentils appear to reverse the damage to blood vessels caused by high blood pressure. Plus, lentils are at the top of the food spectrum for protein and fibre content, with very little fat, and contain calcium, potassium, and magnesiumall minerals that can help lower blood pressure. Beware: This common type of stress could give you a heart attack.

Fish

A lot of the research on omega-3 fatty acids focuses on brain health, but these potent anti-inflammatories have benefits for your ticker, too. Research links inflammation inside your body to a number of chronic diseases and conditions, including plaque buildup, says Dr. Rader. So there’s speculation that reducing inflammation might reduce plaque in your arteries. Eating fatty fish such as salmon and mackerel is one way to get your fill of omega-3s, so try to eat some at least twice a week, says Taub-Dix. Don’t miss these 7 signs you might be headed for a heart attack.

Avocados

Fat of any kind used to be at the top of the list of things that are bad for your heart. Not anymore: Research reveals that mono- and polyunsaturated fats, like those found in avocados, are heart healthy because they help lower bad LDL cholesterol and raise good HDL cholesterol, says Taub-Dix. These green fruits also contain a decent amount of fibre. Read more about the heart-healthy benefits of avocados.

Pistachios

Nuts are another good way for how to unclog arteries because they are a good source of heart-healthy fats, and pistachios have this bonus: They’re filled with plant sterols, the same substances in cholesterol-lowering products that help block cholesterol absorption in your gut, says Karen Ansel, RD, author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer. If you’re allergic to nuts, you can also get plant sterols from sesame seeds.

Turmeric

In recent years, more people have started recognizing the health-boosting properties of this brilliant yellow spice traditionally used in Indian cuisine. A substance in the spice, curcumin, is an antioxidant that may help prevent fatty deposits from building up and blocking arteries, Ansel says. If you’re not a huge fan of curry, try a golden latte made with the spice.

Broccoli

Scientists have known for years that cruciferous veggies like broccoli have cancer-fighting abilities, but researchers are also examining broccoli’s role in heart health. There’s evidence that a compound in it called sulforaphane may assist the body’s natural defenses against arterial clogs by activating a certain kind of protein, says Ansel. Broccoli also has fibre and anti-inflammatory properties. Read about how this and other foods can help lower blood pressure.

Asparagus

Another green giant as far as heart health goes, these fibrous stalks are rich in quercetin, a phytonutrient that prevents plaque from sticking to your arteries. “Whether you have a family history of heart disease or are simply trying to prevent it, asparagus should be at the top of your shopping list,” Ansel says. Here’s what doctors do to lower their cholesterol.

Watermelon

The reason cardiologists seem obsessed with taking your blood pressure? When it’s elevated, it can eventually wear out the lining of your blood vessels, leaving them less elastic and able to function normally. That can increase your risk for a heart attack or stroke. This juicy melon can help. “Watermelon is the number one source of citrulline,” says Ansel. Citrulline is an amino acid the body uses to produce nitric oxide, which helps keep your blood vessels relaxed and pliable. These are the supplements doctors take every day.

Whole grains

You’ve been told for years that carbs are bad. But whole grainseven in bread and pastacan be part of a heart-healthy diet and a step in how to unclog arteries. According to an analysis published in the Archives of Internal Medicine, for every ten grams of whole grains people eat each day, their risk of heart disease dropped 14 percent; even better, their odds of dying from a heart attack fell 25 percent. This may be because whole grains are loaded with fibre, says Angela Lemond, RD, a Plano, Texas-based nutritionist and national spokesperson for the Academy of Nutrition and Dietetics. “Fibre helps pull cholesterol out of the body. It is also known to help promote the growth of good bacteria in the gut, which can have an indirect benefit on heart health.” Try swapping refined grains for unprocessed ones to reap the benefits. And watch for these signs of a stroke you might be missing.

Milk with DHA

As aging arteries stiffen up, says Lemond, they can begin to restrict your blood flow. Omega-3 fatty acids help maintain vessel elasticityespecially one known as docosahexaenoic acid (DHA). It’s most commonly found in seafood, but if you’re not a fish fan, try DHA-fortified milk and eggs. Here are 7 signs you might have clogged arteries.

Potatoes

Yes, you can have potatoesjust not all the time. Spuds are full of potassium: They give you more than double the amount in an average banana. That’s key because only 3 percent of Americans are getting their RDA of potassium, and it’s helpful in regulating your blood pressure. Potatoes also have a decent amount of fibre, so as long as you don’t deep-fry them or slather them in butter and sour cream, they can be a surprisingly healthy choice.Heading to the hospital? These are the worst hospital wait times in Canada.

Chocolate

How to unclog arteries? Indulge in some chocolate. Cocoa beans are rich in flavanolsplant compounds that have antioxidant properties and may benefit your heart. A 2017 analysis of the research done on chocolate published in the journal Nutrients found that people who regularly ate chocolate (in moderation) had a lower risk of heart failure. Nutritionists recommend dark chocolate over other typesthat high cacao percentage (above 70 percent) means the bar has more beneficial compounds. Find out what your hands can reveal about your health.

Coffee

Like a lot of beans, coffee beansand the java you get from themdeliver healthy antioxidants. In research, coffee seems to lower the incidence of cardiac disease; the caffeine may also help your ticker. When scientists recentlygave mice the caffeine equivalent of four cups of coffee, they discovered that the cells lining the mice’s blood vessels began to work more efficiently. But if you’re thinking about quitting coffee, watch for these 10 things that will happen to your body.

Wine

While most nutritional guidelines acknowledge that a little wine (and other types of alcohol) in moderation may be good for your heart, they do so with a strong caution, says Dr. Rader. He points out that there’s no direct cause and effectresearchers haven’t established that drinking wine lowers your risk; they only know that people with a lower risk of heart disease tend to drink wine. That’s why no one is handing out free passes to drink as much as you want: Limit yourself to no more than one four-ounce glass of wine a day if you’re a womantwo for men. Although you might get similar benefits with any type of alcohol, you may want to stick with the red wine: It has an anti-aging compound called resveratrol, which also helps lower inflammation.

Eggs

Yep, science really messed up this one: Heart specialists used to warn people to stay away from eggs because they have a lot of cholesterol. But the research is now pretty clear that the cholesterol in your food has very little impact on the levels in your blood, says Taub-Dix. In fact, fats in eggs seem to boost the good HDL cholesterol in your blood (it helps prevent the buildup of plaque in vessel walls). A study published in the journal Heartfound that eating eggs daily was associated with an 11 percent drop in the risk for heart disease. But one thing you should limit is salt. Here are 7 signs you’re consuming too much salt.

Berries

They’re fibre- and antioxidant-rich, and one study, published in Circulation: The Journal of the American Heart Association, found that eating three servings a week may slash the risk of a heart attack by a third in women. Researchers credit anthocyanins, compounds in berries that may help dilate blood vessels, making it easier for blood to pass through.

Green tea

Benefits abound in this brewand British researchers recently found an exciting new bonus: They were focusing on a compound known as EGCG, which has shown promise in treating Alzheimer’s disease. The researchers found that the same molecule could shrink fatty deposits on artery walls. In previous research, scientists demonstrated that green tea could lower bad LDL cholesterol and triglycerides, too. How do they do it!? Here’s what the world’s healthiest people have in common.

Fermented foods

Probiotics get a lot of attention because they support the populations of healthy bacteria in your gut. But did you know that you can repopulate your intestines with the good healthy bacteria found in foods like kimchi, yogurt, and kombucha? Emerging research indicates that the foods (and the bacteria they contain) may help lower your blood pressure and bad LDL cholesterol levels. Next, discover 15 things you didn’t know could literally slow down aging.

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25 Heart-Health Secrets Cardiologists Want You to Know

Lauren Gelman, rd.com — Fri, 27 Apr 2018 13:45:17 +0000

Overweight? I may not discuss it

When people are massively overweight, its an obvious issue. When theyre only moderately overweight, its more difficult (to bring it up), because we accept people being a little overweight. Its harder to tell someone like that they have weight to lose. Stuart Connolly, MD, director, division of cardiology at McMaster University in Hamilton, Ontario.Related: If you follow this weekly meal plan, you may just lose weight

Thin people aren’t necessarily in the clear

Pay attention to how much sugar you eat and your blood sugar levels, even if youre not overweight. Impaired glucose tolerance (higher than normal blood sugar but not high enough to be diabetes) increases your risk of diabetes, which increases your risk of heart disease. This is something people who are naturally skinny dont pay attention to because they think they dont need to because theyre skinny.Monali Y. Desai, MD, cardiologist and founder of online health and wellness company If We Were FamilyRelated: Here are 5 rules for lowering blood pressure naturally.

Sugar is the real villain in heart disease, not fat

When you eat refined sugar, you create an insulin response that is toxic to blood vessel linings. Most attention seems to be on cholesterol; I dont know that doctors are checking insulin and A1C levels (measures of diabetes risk, which is closely linked to heart health). Stephen Sinatra, MD, cardiologist and author of numerous books about heart health, including The Great Cholesterol MythRelated: 7 facts about heart disease that ca save your life.

Most supplements do nothing for your heart health

Doctors who strongly recommend certain supplements are often the ones selling them in their office. For primary prevention, if youre not eating fish two to three times a week, then fish oil is probably a good idea. I also recommend vitamin D because 80 percent of U.S. adults are deficient. Those are the only two I take. Sarah Samaan, MD, cardiologist at The Legacy Heart Center in Plano, Texas and author of Best Practices for a Healthy HeartRelated:What you probably don’t know about heart health.

If you or your spouse isnt sleeping well, I want to know

Sleep apnea is a major cause of cardiac events such as heart attack, cardiac arrest, and stroke. If you suspect you have sleep apnea (snoring and feeling exhausted when you wake up are big clues), you should tell your doctor about it. And if your spouse is always nagging you for snoring, thats an important sign too. Stephen Sinatra, MDRelated: Here are nine sleep habits and what they say about you.

Had a dramatic pregnancy? Tell me

Preeclampsia is a hidden risk factor for early heart disease. It tells me that theres an underlying problem with the blood vessels. Young women should recognize its important for their doctor to know if they develop it. And most doctors wont ask a 50-year-old woman about her pregnancy health from 25 years ago. The same goes for rheumatoid arthritis and lupus. Heart attacks are the number one cause of death in these patients, and they need aggressive management of risk factors. Malissa J. Wood, MD, co-director of the Womens Heart Program at Massachusetts General Hospital.Related: Why exercising during pregnancy will benefit your baby in a big way.

Red wine isnt a cure-all

My patients tell me, I started drinking red wine and I say what for? They think its good for the heart, but you have to be careful not to overdo it and raise your risk of other health issues. Same goes for dark chocolate. People think that you can eat as much as you want. It is good for you it lowers blood pressure and has antioxidants but most people are not eating just that one ounce a day. Stephen Sinatra, MDRelated: Is red wine really healthy or not?

What makes me mad? Smoking

If someones a smoker, they gotta stop. I feel sick when I talk to people who still smoke. Its never too late to stop. Even quitting in your seventies improves survival. If patients want to do one thing for their health, it would be to stop smoking. Stuart Connolly, MD Related: How quitting smoking can give you gorgeous skin.

Its easier for me to prescribe you a drug than to address lifestyle factors

Emotional toxicity is a major cause of heart disease. Depression, heartbreak, and uncontrolled anger are major risk factors. A good cardiologist can see that a patient is suffering from these issues. Many doctors believe in drugs but less in healing the whole person. Stephen Sinatra, MDRelated: The seven supplements heart doctors take every day.

Stress can be a major contributor

Stress can increase your blood pressure and cholesterol, which can increase your risk of heart disease, so its important to learn how to manage it. I recommend patients try using yoga and meditation, among other things, to try to deal with everyday stress from work and family life.Monali Y. Desai, MDRelated: This common type of stress can literally give you a heart attack.

I can help you save money on meds

Theres been a huge roll-out of generics over the last few years, and this is key for anyone who wants to lower their drug costs. To name a few: Lipitor, Zocor, and Pravachol for cholesterol, and Diovan, and Cozaar for blood pressure.Sarah Samaan, MDRelated: Find out if exercise can replace medication.

I should examine your teeth

If you have lots of inflammation in your mouth, its a sign your whole body is experiencing an inflammatory response. Patients with gum disease have much more heart disease. I always check my patients mouths. Stephen Sinatra, MD Related: Eight tips to get you started on an anti-inflammation diet.

Your family history isnt as bad as you think

People will come in and say “my grandma died of a heart attack when she was 80, so heart disease runs in my family.” Thats not true everyone has to die of something. We define family history as a cardiac event before age 60 in women and before 50 in men. Its much narrower than people realize. Sarah Samaan, MDRelated: Why having family dinner should be your top priority.

You probably dont need that stress test

People used to start getting them at age 50 and then get them yearly. But a stress test will only pick up blockages of 70 percent or greater. A normal test doesnt mean you dont have blockages. Theres no medical reason to have a stress test unless you have symptoms, like chest pain or shortness of breath, or an abnormal EKG. Its become a patient security blanket, and many insurance companies no longer cover them (for preventive reasons). Sarah Samaan, MDRelated: How to understand stress inside and out.

And that stent may not be necessary either

If a blockage is not causing symptoms or a reduction in blood flow, then it doesnt need to be stented. In the absence of a severe blockage, treating with medication is just as good. And once you do a stent, then you need to do another, and the problem can proliferate. Malissa J. Wood, MDRelated: The top questions about high blood pressure answered.

It makes me happy when you come in with questions and a family member

The best time to get my attention is the first few minutes of the appointment, before I start the physical exam. Thats when you need to bring up the things that are bothering you. I also like when you have a family member or friend to help. You may be hearing hard news and walk away with mixed messages.Malissa J. Wood, MDRelated: These make ahead meals will save you more than time it will save your mind.

Hypertension is a major danger for your heart

A healthy lifestyle is key (to preventing hypertension). Reduce salt intake when you cancheeses, many soups, deli meats, and takeout are all high in sodium. Sleepquality is importantat least six hours of uninterrupted sleep at night is recommended.George L. Bakris, MD, Professor of Medicine at University of Chicago, School of Medicine, Merck Manuals authorRelated: Five butter substitutesthat are better for you heart.

Learn your risk for hypertension

Hypertension can persist for years without any noticeable symptoms. Hypertension is more common as we ageeven if a persons blood pressure is normal at age 55, he is still 90 percent more likely to develop hypertension later in life. Check your family history! You are more at risk if your grandparents, parents or aunts and uncles have high blood pressure. A sedentary lifestyle, excess alcohol, and stress all put you at a higher risk for hypertension.George L. Bakris, MDRelated: Here’s everything you need to know about hypertension.

I care more about your blood pressure at home than in the office

I see a lot of white-coat hypertension (where blood pressure is elevated in the office but normal at home). If patients are surprised by their blood pressure number, Ill retest it or ask them to record it at home for a week and bring in their readings. This way if it is high, they’re more motivated to work to lower it. Sarah Samaan, MDRelated: Does crossing your legs raise your blood pressure?

Get an accurate blood pressure reading

Before your blood pressure is checked at the doctors office, sit with your legs uncrossed and your back fully supported and rest for five minutes. Then roll up your sleeve and rest your arm on a table or arm rest. The room should be silent and you should not be talking, listening to music or watching TV.George L. Bakris, MDRelated: This is exactly what the numbers mean when you get your blood pressure checked.

Please tell me the truth: Do you have erectile dysfunction?

Erectile dysfunction is also amarker of blood vessel disease. The small blood vessels are a barometer of what goes on in the large blood vessels. My own father found out that he had a blockage in his neck when he went in for a prescription for [ED]. Malissa J. Wood, MD Related: These vitamins and herbs can boost your sex drive.

Heart disease is a slippery slope

Prevention is key. The critical thing about heart disease is this: You are born with the best-shaped, most efficient heart you will ever have. If you do things that stress your heart, it can cause your heart to change its shape a little in response. When this shape change occurs, it makes the heart work less efficiently, which stresses it further. This causes the shape to change more. The next thing you know, a person can find themselves on a fast downward spiral.Christopher Hanifin, PA-C, faculty, Seton Hall UniversityRelated: How to manage your heart attack risk, according to a holistic nutritionist.

Experiencing heart palpitations? Use your judgement

Heart palpitations are a feeling that people variably describe as skipped beats, hard beats, fluttering, or pounding. Most commonly, they last seconds to minutes. They are one of the most common complaints cardiologists see. They are usually benign and do not predict heart problems but can sometimes be associated with more serious problems. The list of causes is long. Usually they represent extra beats (called premature contractions by doctors). Caffeine, stress, and anxiety are common underlying causes. If the person is concerned, they should see a doctor to be evaluated, as reassurance often helps make the symptoms better or resolve. If the symptoms are persistent, last more than five minutes, cause the feeling of passing out, or if the person has a history of heart disease, they should be seen by a doctor sooner rather than later.Dr. Todd Hurst, MD, Center Director for Cardiovascular Health at Banner University Medical Center in Phoenix, AZ Related:Learn the surprising symptom that could be a sign of a heart attack in women.

If it starts taking you longer than usual to do certain activities, that could be a warning sign

Keep track of how long it takes you to walk or exercise a certain distance. As people age, many people think theyre slowing down because of old age, but actually theyre slowing down because of undiagnosed heart disease. For example, I ask patients to keep track of how long it takes them to walk one mile; from year to year there should not be dramatic changes in how long it takes. If there are, this may be a sign youre developing heart disease.Monali Y. Desai, MDRelated: The dance fitness class that doesn’t feel like exercise.

I treat people on a case-by-case basis

One of the most importantand challengingthings to do as a cardiologist is to determine a patients risk for future heart problems like heart attack, heart failure,and even death. The amount of risk… is the most important factor in deciding the best treatment. All treatments have potential side effects, so if a patient is at low risk, it makes sense to be conservative in choosing treatment options. However, if a patient is at high risk, it may make sense to recommend more aggressive treatment options. Decisions about everything from who should be prescribed high blood pressure and cholesterol medications all the way to who should undergo potentially risky procedures such as a heart catheterization or insertion of an implantable cardiac defibrillator are all based primarily on the future risk for the patient. By understanding your risk and how it is determined, you will better understand your physicians recommendations.Dr. Todd Hurst, MDRelated: Here are 14 health myths even doctors believe.

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6 Things You Probably Don’t Know About Heart Health

Best Health — Wed, 25 Apr 2018 19:28:02 +0000

1. Heart disease is the leading cause of death in women

According to Heart & Stroke, heart disease and stroke claims the life of a woman in Canada every 17 seconds. Not only are women under-aware of the risks of heart disease and stroke, but the research also focuses largely on men. Heart & Stroke reports that two-thirds of heart disease and stroke research focuses on men. “Historically, heart disease and stroke were viewed as men’s diseases,” says Dr. Paula Harvey, Director, Cardiovascular Research Program at Women’s College Hospital. “Research was based on the incorrect assumption that what worked for a man would work for a woman, but it’s not one-size-fits-all. We are now learning how women’s physiology and hormonal changes put them at risk for heart disease ands stroke in ways that are different than men.”Heart & Stroke has launched a national awareness campaign to close the deadly gap in women’s heart health and brain health. “We’re using #TimeToSeeRed to draw attention to the problem, so we can work together public, health professionals, health systems and governments to close the gap in women’s health,” says Yves Savoie, CEO, Heart & Stroke. Visit heartandstroke.ca/women for more information.

2. 50-80 % of heart disease is preventable

“It’s never too late, or too early, to make a lifestyle change,” says Dr. Beth Abramson, a cardiologist at Toronto’s St. Michael’s Hospital. “Much of heart disease can be avoided by controlling risk factors.” This includes having your blood pressure assessed by a medical professional. “People think they can feel their own blood pressure, but this isn’t the case,” says Dr. Abramson. Speak to your doctor if you have any blood-pressure concerns. Even if you don’t have any apparent risk factors, it’s important to know the warning signs of heart attacks and stroke.You can also make lifestyle changes to lower your risk. Eat a healthy diet, limit your alcohol consumption, don’t smoke, take steps to lower your cholesterol and manage your weight, especially if you carry extra pounds around your belly, which can put you at an even higher risk for heart disease. Aim to exercise at least three times a week, Abramson recommends, and try to reduce your stress levels.

3. Pregnancy and childbirth can increase a woman’s chance of having a stroke

Most pregnant women in Canada are closely monitored for blood pressure changes and other pregnancy-related health risks. Strokes associated with pregnancy and childbirth are usually the result of an underlying problem, like a pre-existing blood vessel malformation or eclampsia. If you have or suspect you have either of these conditions, speak to your doctor about it before you conceived or immediately after finding out you’re pregnant. The risk of a pregnancy-related stroke is greatest in the six weeks following childbirth, so don’t skip post-natal appointments. Gestational diabetes can also contribute to heart-health issues during pregnancy, so get assessed for that, too.

4. Hormonal birth control can increase some women’s risk for heart disease

Contraceptives like the Pill, the patch and the NuvaRing are generally safe for most women. But those who smoke while using hormonal contraceptives put themselves at high risk for heart disease, high blood pressure and blood clots. If you smoke, talk to your doctor about safest form of birth control for you. And get help to kick that habit.Related: This Common Type of Stress Can Give You a Heart Attack

5. Women’s risk for heart disease rises after menopause

During the transition to menopause, which usually occurs around the age of 51, the ovaries stop the producing the heart-protecting hormone estrogen. Also, menopausal women may experience an increase in LDL (bad cholesterol) and triglyceride levels, and a decrease in HDL (good cholesterol). Reduced estrogen levels can also increase body fat around the waist. “It’s the way the body handles fat across the belly that’s the problem,” says Dr. Abramson. “Belly fat is associated with more inflammation and higher cholesterol.”Hormone changes can also have harmful effects on the way blood clots, and affect the way the body handles sugar, which can lead to diabetes. Hormone therapy is a potential solution to this for some women, but speak to your doctor and weigh the risks and benefits. Post-menopausal women also need to manage lifestyle risk factors. “As always, it’s important to get into the right habits,” says Dr. Abramson. “Exercise, eat a heart-healthy diet following Canada’s Food Guide, and limit alcohol consumption.”Related: 7 Signs You Might Be Headed for a Heart Attack

6. Excessive alcohol consumption can affect your chances of getting heart disease

Drinking too much of any kind of alcohol raises blood pressure and increases your risk of heart disease and stroke. You may be surprised to learn that excessive alcohol consumption for women is classified as anything more than two drinks a day, and anything more than nine drinks per week.”There have been studies that show that moderate alcohol consumption can have a slight protective effect against heart disease,” says Dr. Abramson. “But most of those studies have been done on people who are already fit, and we don’t recommend starting to drink if you don’t already.”The bottom line is that it’s best to drink in moderation, or not at all. There are other ways to get the antioxidant benefits certain types of alcohol may provide. If you do choose to drink now and then, try these antioxidant-rich cocktails and always toast to your good heart health!Don’t miss out! Sign up for our free weekly newsletters and get nutritious recipes, healthy weight-loss tips, easy ways to stay in shape and all the health news you need, delivered straight to your inbox.

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15 Serious Diseases That Strike Women More Than Men

Tina Donvito, rd.com — Wed, 11 Apr 2018 14:59:21 +0000

Osteoarthritis

There are many common health conditions that affect men and women differently, including osteoarthritis (OA), caused by wear and tear on the joints. “Women have about three times higher risk of osteoarthritis than men,” says Gina Tran, MD, PIH Health Family Medicine. “The way a woman’s body is structured may play a role, as women tend to have more flexible joints and elastic tendons than men.” This laxity is useful during pregnancy and birth, but also puts women at risk of sprains and injuries, leading to future OA. “Women also tend to have wider hips, which may affect the alignment of the knees and causes stress on them,” she says. In addition, the U.S. Centers for Disease Control and Prevention (CDC) notes that women over the age of 50 are at increased risk of OA. “The loss of estrogen could be a contributing factor, as estrogen protects the cartilage and the joint from inflammation,” Dr. Tran says. To reduce your risk, the Arthritis Foundation recommends physical activity and maintaining a healthy weight.These 5 simple lifestyle changes can help reduce your risk of disease.

Alzheimer’s disease

The Office of Disease Prevention and Health Promotion notes that almost two-thirds of Americans with Alzheimer’s disease, marked by a loss of cognitive functioning, are women. Because the risk of the disease goes up as we age, and women live longer than men, it was long assumed that was the reason for the discrepancy. But recent research suggests other factors may play a role. Genetics may be at play, as well as hormonal changes. “Menopause and plummeting estrogen levels, which on average begins at 51, may account for the difference,” Judy Pa, PhD, assistant professor of neurology at Keck School of Medicine at USC and co-author of a recent study, said on the university’s website. To reduce your risk, keep your mind and body active, get enough sleep, and eat a healthy diet. Medical treatments can slow the progression of the disease, but can’t stop it.How this diet can reduce your risk of Alzheimer’s disease.

Depression

According to a recent National Center for Health Statistics survey, women were twice as likely to have suffered from depression as men (10.4 vs. 5.5 percent). “Women have more biological origins for depression than men with more changeable neurochemistry,” says psychologist Deborah Serani, PsyD, award-winning author of Depression in Later Life. “Monthly hormone changes, shifts, and dips after giving birth, and before and during menopause heighten the onset of depression.” How women think and process emotions, as well as internalizing stress, can lead to lowered brain functioning in areas responsible for mood, she says. If you feel hopeless, irritable, or overwhelmed, see your doctortreatment, including medications or therapy, is available.If you exercise this much each week, your risk for depression drops.

Heart disease

Heart disease is the number one killer of both men and womenbut women are more likely to die after a heart attack than men, and have other factors that can make the condition more serious. “The question about why more women die in the first years after a heart attack is often discussed, and multiple theories have been posed to explain,” says Gerald E. Beckham, MD, PIH Health. “The most common thought is that women who develop heart disease are ‘more sick,’ or have more co-morbidities like diabetes, atrial fibrillation, and smoking, than men of the same age.” In addition, women often have atypical symptoms of chest pain which lead to delays in presentation and diagnosis, causing a worse outcome, he says. To reduce risk, Dr. Beckham advises 30 minutes of exercise five days a week, a healthy diet, and regular checkups for cholesterol, diabetes, and high blood pressure. Read on to find out the truth about seven heart disease myths.

Anxiety

According to the U.S. Department of Health and Human Services, women are more than twice as likely as men to be affected by anxiety. “Studies suggest that fluctuating hormones can set into motion feelings of anxiety, particularly low levels of corticotropin-releasing factor (CRF), a hormone that organizes stress responses,” Dr. Serani says. “Because CRF is lower in women, it makes them twice as vulnerable as men to stress-related disorders.” And anxiety doesn’t just have mental effects: One study showed women with the highest anxiety levels were 59 percent more likely to have a heart attack and 31 percent more likely to die from one than women with the lowest levels. If you have anxious thoughts, are avoiding everyday activities, and have physical symptoms like rapid heart rate and shortness of breath, see your doctor. Treatment may involve counselling and/or medicine.These medical conditions could be triggering your anxiety.

PTSD

Although we may associate post-traumatic stress disorder (PTSD) with male veterans, women actually have higher rates of the condition. “Women are twice as likely to experience PTSD than men because they are exposed to more emotional, sexual, and physical abuse than male counterparts,” Dr. Serani says. “They also tend to be victims of trauma at earlier ages than boys.” If you are a survivor of a traumatic event and have nightmares, insomnia, depression, or anxiety, trauma counselling can help. See your doctor or visit the National Center for PTSD.This common type of stress can literally give you a heart attack.

Urological problems

Anatomy is largely responsible for why women get more urinary tract infections (UTIs) and incontinence, or bladder leaking, than men. “A woman’s urethra is in close proximity to the vagina and rectum where many bacteria live, which puts them at higher risk for urinary tract infections,” says Leslie Gonzalez, MD, PIH Health OBGYN. “Childbirth, age, and obesity all increase the incidence of incontinence for women.” Pregnancy puts a strain on the pelvic floor muscles, which are crucial to the support of the bladder and bladder neck, and can have long-lasting effects, Dr. Gonzales says. Drinking plenty of water can help avoid UTIs, and pelvic floor exercises can help prevent incontinence.Prevent UTIs with these natural remedies.

Lupus

Lupus, an autoimmune disease, affects women much more often than menaccording to the HHS, about nine out of 10 lupus diagnoses are in women of childbearing age (15 to 44). “Autoimmune” means the body attacks its own tissue, and with lupus, this can affect everything from the skin to internal organs. Because it strikes younger women, it’s thought that higher estrogen levels, combined with environmental factors, may play a role. Recent genetic research has also suggested that the presence of two X chromosomes in women ups their risk of the disease. Because symptoms are varied and vague, it can be hard to diagnose, but ask your doctor about your risk if you have muscle or joint pain, a facial rash, fatigue, and chest pain. Although there’s no cure, treatments including drugs and lifestyle modifications can reduce flare-ups.5 times Selena Gomez handles this autoimmune disease like a queen.

Eating disorders

Researchers aren’t completely sure what causes anorexia, bulimia, and other binge eating disorders, but the HHS says it’s likely a combination of biology and social experiences that affect women more than men. More women die from anorexia, in which they don’t maintain a healthy body weight, than any other serious mental health problem. “Because society places unattainable perfectionistic goals regarding beauty for women, females are prone to more eating disorders and body image issues than men,” Dr. Serani says. “Girls are socialized about thinness and beauty from the time they’re very young.” Brain chemistry and psychological traits likely also make some women more susceptible. If you have unhealthy eating habits, treatment including nutritional and psychological counselling can help get your disorder under control.Signs you may have an eating disorderand what to do about it.

Sexually transmitted infections

Although sexually transmitted infections (STIs) are “equal opportunity diseases,” they have disproportionately serious effects for women, says the CDCand they’re on the rise. “Differences in human anatomy make it more challenging to recognize the symptoms of infection in women, and so many infections are undiagnosed,” says Harvey Kaufman, MD, senior medical director, Quest Diagnostics. “As a result, women are much more likely to suffer long-term health impacts, such as pelvic inflammatory disease and infertility from diseases such as chlamydia and gonorrhea.” Herpes and syphilis can also be dangerous to women and their babies during pregnancyand human papillomavirus (HPV) can cause cervical cancer. Although many STIs are asymptomatic, if you have any strange symptoms like sores, unusual discharge, painful urination, or abdominal pain, see your doctor. Dr. Kaufman says prevention is key, so get the HPV vaccination, use condoms, and go for routine screenings.Sex in your 20s can be amazing, but here’s what every woman should know (and talk about).

Chronic fatigue syndrome

Also known as myalgic encephalomyelitis (ME) or ME/CFS, chronic fatigue syndrome has similar symptoms to an autoimmune disease but isn’t currently considered one. Marked by extreme exhaustion, women are two to four times more likely to get it than men, says the HHS. Its causes are little understood, diagnosis can be difficult, and there are no FDA-approved treatments. Recent research, though, is illuminating the reasons some women develop it: A Stanford University School of Medicine study found that certain proteins, or cytokines, in the blood could increase inflammation and fuel the disease. “Our findings show clearly that it’s an inflammatory disease and provide a solid basis for a diagnostic blood test,” senior author Mark Davis, PhD, professor of immunology and microbiology, says on the university’s website.Here’s the best makeup to wake-up your tired skin.

Stroke

About 55,000 more women have strokes than men in a year, and more women die from them, according to the American Heart Association and American Stroke Association. “There is a greater risk of stroke in women who take oral contraceptive pills, hormone replacement therapy with higher doses of estrogen, as well as in pregnant women and women who have recently delivered a child,” says Diana Greene-Chandos MD, FNCS, assistant professor of Neurosurgery and Neurology at The Ohio State University Wexner Medical Center. “Higher hormone levels are known to have a pro-coagulant effect, so the blood can clot more readily with higher levels or rapidly changing levels of hormones.” Pregnancy complications like preeclampsia can also up your long-term stroke risk. In addition, women are more prone to other stroke risk factors like autoimmune conditions, migraines, and depression. Reduce your risk by maintaining healthy diet and exercise habits, having your blood pressure checked, and not smoking.If you’re at risk for a stroke, follow these rules for lowering your blood pressure naturally.

Thyroid disease

According to the American Thyroid Association, women are five to eight times more likely to have a thyroid problem than men, and one in eight women will develop it during her lifetime. Hypothyroidism, in which your thyroid doesn’t produce enough hormones to regulate your metabolism, is the most common thyroid issue. And, if you have been diagnosed with hypothyroidism, there’s a 90 percent chance that it’s caused by Hashimoto’s thyroiditis, an autoimmune disease, says biophysicist Sarah Ballantyne, PhD, creator of The Paleo Mom. “Symptoms of Hashimoto’s thyroiditis include weight gain, headaches, depression, fatigue, cold hands and feet, constipation, dry skin, hair loss or thinning hair, joint pain stiffness, muscle aches, memory problems or brain fog, and heavy or irregular menstrual periods in women.” Luckily, it can be diagnosed with a simple blood test and easily treated with medication.Here are the symptoms to check for and how to cope if you do have a thyroid disorder.

Multiple sclerosis

Yet another autoimmune disease that attacks women more than men is multiple sclerosis (MS). With MS, your body attacks the nerves in the brain and spinal cord, resulting in pain, numbness, and weakness. According to researchers at Johns Hopkins, the greater amount of body fat in women may play a role in more inflammation, which is linked to the disease. Hormonal factors and sex differences in the brain, according to research, may contribute as well. Treatment to slow the progression of MS involves physical therapy, medications, and lifestyle modifications.Why women are at risk for autoimmune diseases?

Celiac disease

Otherwise known as a gluten intolerance, celiac is an autoimmune condition in which the body attacks the digestive system, marked by diarrhea, bloating, gas, and heartburn. More than half of sufferers are women, according to the HHS. Symptoms may sometimes be confused with irritable bowel syndrome (IBS), which is also more common in women. Eating gluten-free can relieve celiac symptoms, though. Interestingly, Hashimoto’s is associated with other autoimmune diseases, including celiac, says the American Thyroid Association. “Hashimoto’s disease is frequently co-morbid with celiac disease, meaning you have a higher chance of having both diseases if you’ve been diagnosed with one or the other,” says Dr. Ballantyne. “This is because the same gene that increases the risk of celiac disease, the variant HLA-DQ2, also increases the risk of Hashimoto’s thyroiditis.”This asparagus and pancetta gluten-free pasta is the perfect meal for any day of the week.

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This Common Type of Stress Can Literally Give You a Heart Attack

Lauren Cahn, rd.com — Wed, 04 Apr 2018 15:03:40 +0000

Your heart health may be at risk if you’re suffering from this type of stress

Stress can ruin your health in all kinds of ways, like causing you to break out in hives, lose teeth or have a stroke. But if your stress stems from financial trouble, your heart health may be much shakier than you realize, according to a study presented by the European Society of Cardiology at the 18th Annual Congress of the South African Heart Association. (Say buh-bye to financial stress with these 3 goals.)Researchers from the medical school at the University of the Witwatersrand, Johannesburg, queried 212 volunteers about their mental health (including depression, anxiety, stress, work stress and financial stress). The one thing all the study subjects had in common is that they were hospital patients at a large hospital in Johannesburg 106 of them had recently had a heart attack.After crunching the numbers, the researchers found that 96 percent of the heart attack patients reported significant stress during the prior month, and that stress was severe for 40 percent of them. Work or financial stress were most commonly linked to heart attack risk. While work troubles raised heart risk 5.6 times, financial worries meant people were 13 times more likely to suffer a heart attack, compared to people with little-to-no stress.”Often patients are counselled about stress after a heart attack,” study author Denishan Govender, MB, BCH, an associate lecturer, said in a press release,but there needs to be more emphasis prior to an event. “Few doctors ask about stress, depression, or anxiety during a general physical and this should become routine practice, like asking about smoking. Just as we provide advice on how to quit smoking, patients need information on how to fight stress.”Don’t wait for your doctor to bring it up: Check out these simple ways to stress less and be happier.

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How to Manage Your Heart Attack Risk — According to a Holistic Nutritionist

Jill Buchner — Mon, 05 Mar 2018 22:20:49 +0000

A holistic nutritionist on managing risk of heart attack and heart disease

1. Mind your diet

Heart disease responds well to changes in your lifestyle and what you put in your body.I would ask you to begin a diary or journal of what youre eating so we could look at what youre overconsuming or what your diet is missing. To keep your heart healthy, you need to increase your fruit and vegetable intake. Try to work your way up to eating 10 servings of fruits and vegetables a day, seven of which should be veggies. Berries are a great option to include because they are full of fibre and antioxidants. Fibre is important because it cleans you from within; if you arent getting enough, Id recommend adding ground flaxseed to your diet (be sure to keep it refrigerated). Youll want to avoid trans fats and rancid fats (which means those that have oxidized, perhaps because theyve been stored improperly or cooked at extremely high temperatures, causing them to develop free radicals). Instead, load up on omega-3s from foods like fatty fish, walnuts and organic eggs. Saturated fat shouldnt be a problem in your diet if youre eating enough fruits and vegetables there wont be room for you to overeat the animal products and processed foods that contain it. I recommend people consume no more than two tablespoons of saturated fat daily. Sugar, on the other hand, is a big concern: People often underestimate the role of sugar and starchy foods on heart disease, but sugar is a major culprit behind the hardening of the arteries.And here’s what a cardiologist has to say on the same subject: managing heart attack and heart disease risk.

2. Consider supplements

After discussing eating habits, I would check for symptoms of nutrient deficiencies to see if you could benefit from certain supplements. A lot of people who have heart disease in their family have deficiencies in either chromium or choline. Chromium is important for the regulation of blood sugar and the production of insulin. Choline is a mineral that is helpful for splitting up fats. I think everyone should take a whole food multivitamin because most of us arent getting the nutrients we need.These 7 facts about heart disease could save your life.

3. Manage stress

Reducing stress in your life is also vital. Cortisol causes the heart to pump harder and it makes you hold onto fat in your midsection. Exercise and meditation are great ways to deal with stress, plus exercise is great for your arteries. Some people dont realize how stressed they are were all good at smiling and getting through the day but if you often feel irritable or scattered, theres a good chance youre feeling pressure. Dont forget that stress reduction often starts with adequate sleep you need to be well-rested in order to be able to prioritize exercise and other stress-reducing practices that benefit the heart.Try these 8 easy and transformative tips for dealing with stress.Emily Stott is a registered holistic nutritionist at Ottawa Holistic Wellness.

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How a Cardiologist Suggests You Manage Your Heart Attack Risk

Jill Buchner — Mon, 05 Mar 2018 22:20:28 +0000

A cardiologist’s take on managing risk of heart attack and heart disease

Every woman should be on the lookout for heart disease risk factors, but its especially important for those who have a family history of the disease. If you have a male family member who had his first symptom of heart disease before 45 or a female family member who was diagnosed before 55, your risk of getting heart disease is doubled. But there is plenty you can do to reduce your risk.

1. Watch your lifestyle

Eating well (use the Mediterranean diet as a guide, with plant-based foods, fish, nuts and healthy fats), limiting yourself to no more than one alcoholic drink a day, and being moderately active (with anything from hiking to dancing) for at least two and a half hours a week are the best ways to protect yourself. In fact, being active can lower your risk of heart disease by 40 to 60 per cent. Controlling stress and prioritizing sleep are also key. You probably know that not smoking is a must, but beware of other substances too marijuana can increase heart rate and make the heart pump harder, while e-cigarettes containing nicotine affect heart rate and blood pressure.How Candy Crush Saga can help you eat better and quit smoking.

2. Play a numbers game

When youre monitoring your risk, you want to ensure you know five key numbers. The first is your weight you should have a body mass index (BMI) under 25. The next is your waist circumference, which should be kept to under 35 inches because fat that collects around the midsection is particularly dangerous for your heart health. The other three numbers are measurements youll need to ask your doctor for: blood pressure, blood glucose and cholesterol. Your blood pressure should consistently measure in at less than 140 over 90, while your fasting glucose should be less than 5.6 mmol/L. Your ideal cholesterol levels depend on your other risk factors, so talk to your doc about your individual goals for that. If any of these numbers are too high, look at making lifestyle changes first. If there is no improvement, Id prescribe medication to get those risk factors under control.Take stock of these numbers around age 40. Most women who have heart disease develop it after menopause because estrogen, which has a protective effect on blood vessels, tapers off at that time. But that doesnt mean you should wait till midlife to start caring for your heart: The damage that results in plaque buildup can start in your teens, so the sooner you start your heart-healthy habits, the better.And here’s what a holistic nutritionist has to say on the same subject: managing heart attack and heart disease risk.John Vyselaar is head of cardiology at Lions Gate Hospital in North Vancouver and medical lead at North Shore Heart Centre.

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Hypertension: What It Is And What You Need To Know

Wed, 10 Jan 2018 20:02:04 +0000

What is high blood pressure?

A doctor can explain why most diseases occur. Not so with hypertension, which is often a complex result of who you are (genetics), what you eat (diet counts), and how you live (the healthy lifestyle choices you make). There are three main ways your body raises its blood pressure:

Your heart can change the rate and strength of its beats, forcing blood to move more vigorously through your system.
Your small arteries (arterioles) can constrict for various reasonsplaque on your vessels, for instance, or emotional stress so higher pressure is needed to circulate your blood.
Your kidneys can retain more water in your body, creating more blood volume to pound through your vessels. The kidneys do this by releasing hormones that increase your bodys supply of sodium (and a salty diet provides a ready source).

When blood pressure is routinely high, doctors diagnose it as hypertension. Most people with high blood pressure have primary (once called essential) hypertension. Even though its cause is unknown, it accounts for about 90 per cent of cases. In only a few people (about 10 per cent) can high blood pressure be linked to something specific, such as kidney disease or long-term use of certain drugs (NSAIDs, corticosteroids, oral contraceptives). This is secondary hypertension, and eliminating the underlying problem that causes it may be the only treatment youll need.Blood pressure fluctuates throughout the day, reflecting what youre doing. It drops during sleep, for instance, and spikes during exercise or in times of stress or pain. Most people know their normal blood pressure is supposed to be 120/80. The systolic number on the top (120) indicates the highest pressure exerted on your artery walls as the heart contracts to pump the blood out. The diastolic on the bottom (80) reflects the moment of lowest pressure, when it relaxes between contractions.Over time, high blood pressure can inflict lasting damage. Your overworked heart muscle may become flabby and inefficient, causing heart failure. Vessels that supply blood to your eyes, brain, and various organs may become so stretched or strained that they leak or burst, causing stroke or internal bleeding.Is your blood pressure normal? What do the numbers mean?

Treatment for high blood pressure and hypertension

There are now many options for lowering high blood pressure, especially given recent drug advances. Treatment usually depends on how severe your condition is. If your numbers are only slightly elevated (130 to 139 mm Hg over 85 to 89 mm Hg), you may be able to avoid drugs altogether by making some sensible lifestyle changes. These might include altering how much you eat, exercise, and weigh, as well as how much alcohol you drink and how you deal with stress. As you work on lowering your blood pressure, check your levels often to be sure youre on course. Daily readings on a home monitor are good for more serious cases of high blood pressure; biweekly checks on a do-it-yourself machine at a local pharmacy are fine for milder ones.As a rule, many experts say if blood pressure in the range of 140 to 159 mm Hg systolic or 90 to 99 mm Hg diastolic hasnt responded to lifestyle changes after six months to a year, youll need to start taking medication. A single drug is often very effective, although a second drug may be needed. If youre able to control your blood pressure very well for a few years, weaving lifestyle changes into your daily routine, your doctor might give you the green light to lower your dose or even stop taking the drugs.

Medications for high blood pressure

You cant ever go wrong with good lifestyle choices, but sometimes medications (known as antihypertensives) are your best option. When you find the right drugand take it regularlyyoull likely see your blood pressure return to normal, no matter how high it once was.Drug side effects are a consideration, of course. They make some people feel worse than the hypertension itself, though if youre lucky, you wont notice any side effects at all. Everyone reacts differently, so be prepared for some trial and error. Eventually youll zero in on the drug thats best for you and that has the fewest side effects. If side effects still are a problem, be sure to talk with your doctor. You might be surprised at how many options you have if a beta-blocker is making you feel blue, or an ACE inhibitor is changing your sense of taste.You probably wont need more than one or two antihypertensive drugs. Only a few people (typically those with diabetes or high systolic pressure) use three or more medications. A good doctor will be aware of how certain antihypertensives might harmor even simultaneously benefitany other ailments you may have. Until you find the right medication, be prepared to see your doctor every four to six weeks to discuss side effects and check your blood pressure levels.If you need to start on an antihypertensive medication and are otherwise healthy, youll probably be given a diuretic to eliminate excess fluid and sodium, or a beta-blocker, which eases the hearts workload by tempering the force and frequency of your regular heartbeats. Many studies have shown both of these drug groups to be safe and effective for high blood pressure.Diuretics prompt the kidneys to excrete excess salt and water. This reduces the volume of blood in your body and, therefore, the amount of fluid that needs to be forced through potentially narrowed arteries. Although they affect different sites in the kidneys, the three types of diuretics produce essentially the same reaction. Such drugs include thiazides (Diuril, Hygroton, Esidrix), loop diuretics (Bumex, Lasix, Edecrin), and potassium-sparing diuretics (Midamor, Aldactone, Dyrenium). Diuretics are particularly effective if you have fairly straightforward hypertension and are older or African-American.The other top drug choice for high blood pressure is beta-blockers (Inderal, Tenormin, or Corgard). When combined with other antihypertensives, beta-blockers are known for reducing heart-disease related deaths. In fact, these drugs are a good choice if youve already had a heart attack, are suffering from angina (chest pain), or have heart rhythm disturbances, tremors, hyperthyroidism, or migraine. They work because they mute the effects of adrenaline and slow your heart down, so it doesnt have to work so hard. Your doctor is unlikely to select a beta-blocker if youre prone to asthma (the drug can narrow bronchial airways), depression or have diabetes.Over the past few years, research has homed in on another class of useful drugs, angiotensin-converting enzyme (ACE) inhibitors (such as Capoten, Vasotec, Prinivil). They lower blood pressure while they help control congestive heart failure and prevent stroke and heart attack in high-risk individuals. Because they reduce the risks and complications of diabetes, ACE inhibitors are an especially wise choice if you have that disease. This medication works by reducing the formation of angiotensin, a substance known to constrict blood vessels. Somewhat costly, ACE inhibitors are commonly taken along with certain other antihypertensives.About 25 per cent of those who take ACE inhibitors develop an annoying cough. If this side effect becomes overwhelming, a good alternative is angiotensin II receptor blockers (Cozaar, Avapro), which work in much the same way. They are associated with a high risk of birth defects, so tell your doctor if youre pregnant or trying to conceive.Another option is calcium channel blockers (calcium antagonists), which include Norvasc, extended-release Cardizem CD, Dilacor-XR, Tiazac, and Procardia XL. They work by widening arteries and lightening the hearts workload. Theyre quick to reduce blood pressure and can ease angina (chest pain). You may find you like calcium channel blockers because theyre so easy to take: just once a day. Theyre also pricey and not as effective as other drugs in preventing stroke and heart or kidney problems. As a first drug, your doctor probably wont prescribe vasodilators, which lower blood pressure by widening blood vessels, or alpha-blockers or central alpha-agonists, which block nerve impulses that constrict small arteries. These medications are typically reserved for times when other antihypertensives have failed, or when a second drug is needed to round out a treatment regime.Is garlic the natural remedy you need?

Lifestyle choices you can make

The Heart & Stroke Foundation of Canada has some tips. But the most powerful thing you can do to naturally lower mild hypertension is to slash your dietary sodium. Theres a 50 per cent chance that you have the type of hypertension that is salt-sensitive. If thats the case, the more sodium you take in (through table salt and foods high in sodium), the higher your blood pressure will be. Anyone with hypertension can probably benefit from keeping sodium intake below 2,400 mg daily. Eat lots of foods high in potassium. Potassium helps to lower blood pressure by relaxing the arteries.In addition to diet, you need to get a handle on reducing your stress. Even mild tension or anger can raise blood pressure by triggering the release of hormones that constrict blood vessels. Stress sometimes accompanies depression and anxiety, conditions that can more than double your risk for hypertension. The best ways to de-stress are different for everyone: Find what works for you and stick with it. Studies have found that yoga or tai chi lower blood pressure almost as much as moderate-intensity exercise. Whether you do tai chi or ride a bike, getting regular exercise is an essential part of any blood pressure reduction program. Vigorous exercise increases the feel-good hormones known as endorphins and lowers stress, anxiety, and depression. Getting your blood flowing helps keep your vessels flexible and less prone to narrowing, important in keeping blood pressure down. Exercise for at least 30 minutes, no fewer than three times a week. If youre concerned that exercise will raise your blood pressure more than a safe 20 per cent, check it periodically with a monitor. Opt for aerobic exercises that get large muscles moving brisk walking, swimming, bicycling over strength training (weight lifting), which can temporarily but dramatically increase blood pressure.Coupled with a reasonable diet, aerobic exercise will help you lose extra pounds. Being just slightly overweight doubles the risk that youll have high blood pressure. Be aware that processed diet shakes and snacks often load up on salt to compensate for reduced fat and sugar.Other smart moves include getting plenty of sleep (insufficient sleep can raise blood pressure) and limiting alcohol and caffeine. More than one or two alcoholic drinks or five cups of coffee a day can raise blood pressure, too.Have you had this silent symptom?

Questions for your doctor

Will the drug you just prescribed change the effectiveness of my other medications? Could it affect my sex life?
Is it safe for me to exercise? My blood pressure levels went way up when I took a stress test.
At what point do I need to see a heart specialist?
How likely is it that I will be able to stop taking hypertension medication? What would I have to do?

Are you lying to your doctor about your health without even knowing?

Living with high blood pressure

If you suffer from High Blood Pressure, we strongly recommend you consider making some lifestyle changes. In addition, the following will also help guide you towards managing your blood pressure:

Choose nutrients with blood vessels in mind. Omega-3 fatty acids found naturally in oily fish such as salmon will benefit hypertension by keeping your blood vessels flexible. Eat fish three times a week.
Stay alert for symptoms.
Although high blood pressure has a reputation as a mysterious silent condition, some people develop recognizable symptoms. If you have headaches and vision problems, see your doctor.
Watch for seasonal changes. The weather affects blood pressure in some people.
If you notice a significant increase during cold winter months, talk with your doctor about altering your treatment to compensate.
Keep an eye on your top number. For years, doctors focused on the lower numberthe diastolic. Now research indicates the top numberthe systolicis even more strongly linked to heart-related illness and death. If your top number begins to rise, ask your doctor what can be done.
Dont drink too much grapefruit juice if youre taking a calcium channel blocker. It can boost the effects of this hypertension drug by inhibiting a small intestine enzyme that helps metabolize a number of medications. Not everyone has this problem and it doesnt happen with all grapefruit juice. Its most likely to occur when the medication is taken with the juice. Whole grapefruit may not have the same effect as the juice.

This is what sex does to your heart.

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Nutrition Tips For A Healthier Heart

Johannes Hinrich von Borstel — Tue, 06 Jun 2017 19:06:51 +0000

Foods for a healthier heart

Eating for a healthy heart is an almost inexhaustible topic, so wide-ranging and diverse that I can do little more than offer a few pointers here. Unfortunately, most advice for healthier eating includes going on some kind of a diet. But it should never be a crash diet, lasting a few days or weeks, since most are neither very helpful nor very healthy. An effective long-term solution involves a gradual and, more importantly, well-considered change in personal eating and drinking habits.

1) Reduce sugar intake

Those who want to be kind to their heart and body should take care to eat as little sugar as possible. Thats easier said than done, however, because sugar is like a drug to our bodies. It triggers the release of the happiness hormone dopamine, which plays a vital part in our brains reward system. Just like a junkie looking for a fix, our body demands increasing amounts of sugar at ever-shorter intervals preferably in the form of chocolate or other sweet treats if we dont keep it in check from the outset. We are the dealer and we have the power to decide: will our best customer get an apple or a cream cake today?

2) Swap white flour for whole wheat

Another way to reduce sugar intake is to cut down on food made with white flour. Unlike whole wheat flour, white flour contains next to no dietary fiber, and is made up almost exclusively of carbohydrates so, basically, sugar. And we now know that this not only increases the risk of developing diabetes, but also is one of the main causes of deposits on the blood-vessel walls, and therefore also of cardiovascular disease.The heart isnt the only part of the body thats negatively affected by white flour. Researchers have found that people who prefer white-flour foodstuffs and eat them often are more likely to suffer from eye diseases like macular degeneration. In this condition, the cells of the retina inside the eye gradually stop working. In addition, people who banish sugar and white flour from their diet suffer significantly less frequently from gallstones. I could go on listing the woes that are associated with white our, and the only possible conclusion is: replace white flour with whole wheat as much as possible!

3) Eat more antioxidants

Theres one fruit a berry, in fact that is particularly close to my heart: Blackcurrant. They act as natural antioxidants, protecting our blood vessels from aggressive free radicals. Watermelon and honeydew melon should also feature regularly on the menu, as the substances they contain have been proven to reduce the risk of blood clots. Watermelon is also said to reduce high blood pressure. It also tastes and looks refreshing and delicious, dont you think?Theres a mushroom that has the same positive effect on the platelets of the blood, usually known as wood ear mushrooms. You can buy them in good supermarkets and Asian-food shops, often in dried form. Once theyve been soaked in water, they can be used as an ingredient in spring rolls, soups, or stir fries, as they take on the flavors of the other ingredients very well. Incidentally, their name stems from the fact that they look like ears when growing on trees in the forest. Notwithstanding possible qualms about eating someones ears, this mushroom is an inherent and tasty part of Asian cuisine.

4) Eat your (colorful) vegetables

Vegetarian food often contains so-called phytochemicals. For instance, pomegranates contain blood-pressure-lowering polyphenols, garlic has sulphides which help prevent thromboses, pulses contain anti-inflammatory saponins, and almost all plants contain phytosterols, which reduce blood-cholesterol levels. If this sounds far too complicated, all you have to do is remember: tonight, its chickpea and pomegranate salad for dinner. Or bean stew with garlic.Contrary to widely held beliefs, we dont have to make any special effort to provide our bodies with enough vitamins and nutrients. All we have to do is what we enjoy doing anyway: mouth open, food in, a good chew, swallow job done! Three portions of fruit or veg a day is a good guideline to follow, ideally including a range of fruit and vegetables of different colors. This is because its the phytochemicals in plants that determine their color.

5) Enjoy ginger, garlic, and the humble onion

Both ginger and garlic help to thin the blood, which of course promotes blood flow through the vessels and improves the blood supply to our organs and tissues. A teaspoonful of grated root ginger in a glass of water is a quick and easy-to-make health drink. Similarly, garlic water, made with two to three teaspoons of grated garlic, will not only thin the blood, but will also have a positive effect on your cholesterol levels if not on your social life! A useful and almost odor-free alternative is garlic pills, which will not give you bad breath.And then theres the real panacea: The humble onion. Its curative powers have been known since ancient times. Onions arent only tasty, they also help thin the blood, thereby reducing the risk of blood clots. And they have a beneficial effect on cholesterol metabolism and blood-sugar levels.

Choosing foods for a healthier heart

Once you have identified hidden sources of sugar, salt, and fats, its not so difficult to replace them with healthier yet still tasty foodstuffs, especially if you have the support of a professional dietitian or nutritionist. Ill drink a melon shake to that!Excerpted from Heart: The Inside Story of Our Bodys Most Heroic Organ by Johannes Hinrich von Borstel, published June 2017 by Greystone Books. Reproduced and adapted with permission from the publisher. $20 at amazon.ca.

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What Does Sex Do To Your Heart?

Johannes Hinrich von Borstel — Mon, 29 May 2017 18:43:07 +0000

The sinful way to a healthier heart

Most people dont exactly associate physical exercise with the idea of fun. When they think of sport, they think of sweat and slog, pounding the pavement every day through wind and rain, and immediately lose any spark of motivation they might have had. It can be a challenge to break down that mental barricade. But I think Ive found an alternative and its called sex! Of course, this can also bring you out in a sweat, but almost everyone in the world is wild about it nonetheless. And the best thing is: every time we jump in the sack together, we are doing our health a huge favor. This means, the more often you do it, the better!Frequent sex is in fact an excellent way to combine stress-reducing effects with physical exercise, and to have a lot of fun in the process. Furthermore, the hormones produced by our bodies when we have sex protect us from all sorts of illnesses and diseases. Indeed, one academic study showed sexually active people have a significantly lower risk of suffering a heart attack than the more sexually abstemious. Those hormones begin to flow even at the first tender touch, and increase to become a real hormonal reworks display when we reach orgasm, which sends more than 50 different chemical messenger substances coursing through our veins. So, lets take a look at some of the most important ones.

Oxytocin: The Cuddle Hormone

Oxytocin is one of the most fascinating substances our bodys chemical factory has to offer. It is not only produced by women as their bodies prepare for childbirth and during breastfeeding, in which instances it was first discovered; its release is also triggered by feelings of love. This has led to its becoming known as “the cuddle hormone” or “the love drug.” Once it is released into the bloodstream, oxytocin attaches to special receptors in the walls of various cells, depending on what kind of tissue those cells are part of. This means the hormone can have a range of different effects. It increases our inclination to trust others and thus improves our social skills, so to speak. It seems that it really does turn us into nicer people. And healthier ones, too, since oxytocin has also been proven to promote the healing of wounds and to lower blood pressure. Its a great all-rounder, known to have a calming effect and reduce stress. Ideally as a result of good sex.

Adrenaline: The Stimulator

There stands that person, the object of your desires. Theres chemistry between you, and youre totally energized. Your heart begins to beat harder and faster, you are charged with energy, nothing and no one can stop you now. The cause of all these feelings is adrenaline, a stress hormone produced in the adrenal glands, which triggers a fight-or-flight response in us within a fraction of a second.Adrenaline causes the bronchial tubes to expand so that we can breathe better; it causes the pupils to widen so that we can see better; it increases our breathing rate and our blood pressure; and from one second to the next, it causes a healthy heart to beat harder and faster during sex up to a rate of 120 beats per minute. For our cardiovascular system, this is like a fitness machine inside our own body. Moreover, this stimulant increases our blood-sugar level, giving us more energy.

Endorphin: The Painkiller

Endorphin could be described as the junkie among the hormones released during sex. Even its name makes this clear, being made up from the words endogenous morphine (that is, morphine produced within our own body). Endorphin is well known to be an extremely effective painkiller. It inhibits the transmission of pain signals and helps us sleep better. Our bodies produce it in great quantities whenever we laugh, eat something delicious, or engage in strenuous physical exercise. And, of course, when we have sex. Which goes some way towards explaining why people in particular, men tend to drift happily off to sleep soon after the act is done.

Serotonin: The Happy Hormone

Serotonin is the supreme happy hormone. It makes us feel pleasantly relaxed and content. It also bolsters our immune system, strengthening our bodys defenses against disease. When we are under the influence of serotonin, we feel peaceable and tend to see the world through rose-tinted glasses Serotonin is also instrumental in producing the feelings of happiness associated with sex. And it helps wounds to heal by causing smaller blood vessels to contract, reducing blood loss. So being happy isnt just positive in itself, it also makes us healthier. If thats not a win-win situation, I dont know what is!Bedroom sport provides a great way to combine physical exertion with stress-reducing effects while protecting our bodies by means of the hormones that sexual intercourse releases inside us. This hormonal cocktail is even more effective if we actually love our sexual partner. For example, sex without genuine affection triggers far lower levels of oxytocin release. The best advice, then, is not only to have sex, but also to make love in the truest sense of the phrase.

Well, what are you waiting for? Go to bed!Excerpted from Heart: The Inside Story of Our Bodys Most Heroic Organ by Johannes Hinrich von Borstel, published June 2017 by Greystone Books. Reproduced and adapted with permission from the publisher. $20 at amazon.ca.

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The Amount of Housework You’re Doing is Destroying Your Health, New Study Finds

Angela Serednicki — Thu, 09 Feb 2017 00:40:41 +0000

Listen up, ladies. If theres any health advice youre going to take today, let this be it: stop doing so much housework.A recent study by Australian National University found that people should only being working 39 hours a week. This includes the amount of time you work at your job and all of the time you spend on household chores.Long work hours erode a person’s mental and physical health, because it leaves less time to eat well and look after themselves properly,” says the studys lead researcher, Dr Huong Dinh.The study found that women have a greater tendency to overwork themselves because they pick up more of the domestic chores at home. “Given the extra demands placed on women, it’s impossible for women to work long hours often expected by employers unless they compromise their health, she says.

Canadian Women are Working Unhealthy Hours

In Canada, 73 percent of women work full-time jobs, which means they’re working 30 paid hours a week or more.Meanwhile, the average Canadian woman spend 14 hours a week on housework, or home and yard maintenance, according to a 2011 study by Stats Canada.In total, the average Canadian woman is working at least 44 hours per week. This is five hours more than what’s recommended for optimal physical and mental health, according to Australian National University’s findings.Keep in mind that these stats dont include the amount of time spent on childcare. Childcare statistics from Stats Canada show that Canadian women still spend 50 percent more time taking care of kids (50.1 hours per week) than Canadian men (24.4 hours a week).Past studies have also found a link between a womans heart problems and the amount of childcare and housework she does. This is especially noteworthy given that heart disease and stroke is the leading cause of death for Canadian women.

Why Do Women Do Most of the Work?

A recent study conducted by the University of Essex and Ludwig Maximilian University in Munich might have the answer.”In the presence of a marital hold-up (bargaining power) problem, a womans tendency to be more agreeable and less antagonistic may mean they end up investing more in housework, even if this not economically the best choice for them,” the study found.The study’s researchers found that even when couples agreed to split chores equally, women still pick up more of the household duties. Women tend to justify the imbalance, saying that he doesn’t do the task well, or that he has a more demanding job, the study’s authors explain.

Do Fewer Chores to Save Your Relationship

Its not only your health that will improve from taking on fewer tasks. Splitting household chores will also benefit your relationship in the long run.Seventy-three percent of married women who cheat on their husbands complain that their spouse doesnt do enough chores at home, according to a 2016 survey by Gleeden, a popular dating site for married people in France.If your partner still needs convincing, gently remind him that experts say a messy bedroom is enough to kill a womans sex drive.Being healthier, doing less housework, having more sex, while still having a cleaner home? Now that’s what all women really want.

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This Simple Online Heart Test Can Save Your Life

Dr. Viven Brown — Tue, 31 Jan 2017 22:34:29 +0000

Its almost February, and that means Valentines Day is just around the corner. At this time of year, we tend to be sentimental, thinking about love and loving, friends, family and partners. Thats all good social connectedness has a huge impact on our general health and well-being. But leave the flowers and chocolates behind for a moment to think about your heart health. Indeed, this is a great time to focus on ourselves.In medicine, we have always discussed the risk of heart disease and how it differs among people. Some risk factors that contribute to heart disease are modifiable, such as smoking, cholesterol levels, blood pressure, exercise and weight. But there are others that are non-modifiable, such as age, family history and sex.This is important, as we want to be aggressive about tackling our modifiable risk factors to effectively reduce our risk of disease. There are a number of ways to calculate risk that can help physicians decide who is at what level. A low-risk person has less than a 10 percent chance of having a cardiac event, stroke or heart attack in the next 10 years, a moderate-risk person has a 10 to 20 percent chance, and a high-risk person has a greater than 20 percent chance of one of those dreaded events. This calculation can help you and your doctor make an informed decision about medication options and other decisions.

Figuring Out Your Heart Age

In addition to looking at cardiac risk, one of the more recent concepts is looking at cardiac age. This further evaluation has the impact of helping doctors decide about menopausal hormone therapy and which female patients may or may not be reasonable candidates for this treatment.Chronological age alone isnt the only indicator of cardiac age. Cardiovascular age is calculated by looking at a variety of factors, including gender, weight, height, ethnicity, smoking history, a review of chronic medical conditions (such as rheumatoid arthritis, chronic kidney disease, atrial fibrillation and/or diabetes), cholesterol levels, blood pressure and family history. A 60-year-old may have a heart age of 40 or 70, depending on the answers to these questions.The current discussion in medicine suggests that a heart age of 70 or higher is a contraindication to hormone use, no matter what the chronological age. A heart age of 60 or below appears reassuring in considering the use of hormones.So, 60 could, quite literally, be the new 40 you just might be young at heart, and that is worth celebrating. And if not, lets start working on those modifiable risks.Want to calculate your risk? Check out heartage.me

Dr Viven Brown is a family physician and past-president of the Federation of Medical Women of Canada.

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8 Easy Ways to Clean Up Your Diet for a Healthier Heart

Alex Mlynek — Tue, 31 Jan 2017 22:01:51 +0000

The Diet for a Healthy Heart

Heart disease and stroke are the major causes of death for women in Canada. But you can promote a strong ticker by choosing foods that offer protection from cardiovascular issues and by avoiding ones that may damage your body. One key way to keep your heart in top shape is to eat many different types of whole plant-based foods, says registered dietitian Rosie Schwartz. Plant foods are filled with a variety of phytonutrients that work in all different ways to protect your heart, she explains.Some of those are antioxidants. Research shows that when LDL cholesterol (the bad kind that sticks around) is oxidized, its more likely to be deposited in the arteries, which can affect blood flow to the heart. Plant foods with antioxidants help protect against oxidization, explains Schwartz. And theres much more!Many antioxidant-rich foods are also rich in anti-inflammatory compounds, she says. Inflammation affects several aspects of heart health, but the major one is how it damages arteries. She notes that inflammation can also cause plaque in arteries to rupture and release blood clots.Other benefits to whole plant-based foods include fibre, which may reduce blood cholesterol. Some plant-based foods contain nutrients like potassium, which can make you less sensitive to sodium and affect blood pressure, while others contain magnesium, which helps regulate blood pressure.What about fat? Registered dietitian Abby Langer recommends that people eat a range of fats so they gain the benefits of a variety of nutrients. Try to avoid saturated fat, particularly from processed foods though saturated fats like butter are fine in small amounts for most healthy people.And trans fats? Its time to kick them to the curb! We know that trans fatty acids, which are present in bakery products and crackers, arent healthy, she explains. Both saturated and trans fats boost blood cholesterol levels, which increase your risk of heart disease, heart attack and stroke. And we cant forget about added sugar. Sugar is thought to cause inflammation in the body, and this can affect your risk of diseases like diabetes, Alzheimers disease and heart disease, says Langer, so its a good idea to limit sugar as well.If youre ready to give your heart some love, here are eight easy tips for eating in a heart-healthy way.

Make Homemade Granola

Processed foods can be a major source of added sugar and salt, say Langer and Schwartz, and thats especially true when it comes to breakfast cereals. Granola is a fantastic option to make yourself: Its easy to make, and the oats are a great source of blood-cholesterol-reducing dietary fibre. Plus, you can customize it with tons of other heart-friendly ingredients that suit your tastes, such as sliced almonds, unsweetened dried blueberries and unsweetened coconut flakes, which add sweetness without added sugar.

Boost Your Omega-3s

A study published last year in the Journal of the American College of Cardiology found that replacing the calories from saturated fat with calories from polyunsaturated fat, like omega-3 fatty acids, reduces your risk of coronary heart disease by 25 percent. Its not about totally cutting out saturated fats but rather limiting them and increasing healthy fats. Today, try to incorporate inflammation-fighting ingredients like flaxseed, hemp seeds and canola oil in your snacks and meals. Another source of omega-3s is cold-water fish, such as mackerel and trout, which Schwartz recommends eating a couple of times a week.

Pump Up Your Pulses

Lentils, chickpeas, dried beans and dried peas are an important part of heart health. Name a nutrient and it seems as though pulses have it, says Schwartz. Theyre sources of potassium, antioxidants and cholesterol-lowering fibre, and theyre anti-inflammatory, too. Make a lentil meat loaf for dinner, roast some chickpeas to munch on or bake up a batch of bean-based meatballs.

Go Nuts!

Nuts and seeds are heart-healthy powerhouses. The type of fat they contain, along with other nutrients, helps lower cholesterol. They also contain heart-boosting magnesium, particularly pumpkin seeds, which Schwartz says help regulate blood pressure. Walnuts are also a great way to get your omega-3s. Make nuts and seeds your regular snacks just beware of defaulting to the same old trail mix, which can get boring fast. Spiced roasted nutsare a flavourful alternative. And heres another clever way to work in more nuts: Blend cashews and water together to add to soups as a vegan alternative to saturated-fat-rich cream.

Grain Switcheroo

Whole grains are the only way to go. Theyre a good source of antioxidants and fibre, and they taste amazing, says Langer. Bread is the hardest habit for people to break when it comes to switching to whole grains, but its recommended because the flour in white bread offers little nutritional value. Langer recommends sprouted grain bread, like Ezekiel bread, which contains little to no sugar. That doesnt mean you have the green light to eat all the whole-grain bread, rice and pasta you want, though. To strike the right balance, limit grains to one cup per meal and fill the rest of your plate with fruits, veggies and protein.

Sugar, Sugar

The Heart and Stroke Foundation says eating too much sugar is a risk factor for heart disease, diabetes and high blood cholesterol. And Langer says all types of added sugars may cause health problems if you consume too much even honey and maple syrup. All sugar is treated the same, even high-fructose corn syrup, she explains. Its metabolized differently than other sugars, but in the end it has the same effect on us. Not sure where to start? The Heart and Stroke Foundation says that sweetened beverages are the biggest source of sugar in most peoples diets. Start drinking water and cut down on sugar in your coffee, or cut it out altogether, advises Langer.

Veg Out!

Boosting the amount of vegetables you eat every day will definitely help keep your heart healthy. Langer suggests that you have two big handfuls of veggies at lunch and dinner. One way to make fitting them in a snap is to prep some in advance. Boost the winter blahs by roasting a colourful, antioxidant-packed kabocha squash. Keep it in your fridge and add it to a salad or as a side at dinner throughout the week. If you have a slow cooker, you can cook a big batch of veggies that way, too. Check out the new Best of Bridge The Family Slow Cooker cookbook, which has several veggie recipes in it, including Slow Roasted Whole Beets and Sugar Snap Peas with Mint.

Think: Meatless Mondays (And Tuesdays and Wednesdays)

A heart-healthy diet can include meat, but most of us should cut down on how much pork, beef and chicken we consume because it can displace fruits, vegetables, whole grains and alternative proteins like tofu and pulses. I recommend that people move away from eating meat often and consider more plant-based alternatives, which have been shown to be good for our cardiovascular risk factors, says Langer. We also need to be mindful of the type of meat we choose. The Heart and Stroke Foundation says that fatty meats, such as full-fat ground beef and processed meats, can cause blood cholesterol levels to go up.

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7 Facts About Heart Disease That Can Save Your Life

Jackie Middleton — Wed, 19 Oct 2016 16:15:08 +0000

Women andHeart Disease

Are you aware of your heart disease risk? Perhaps you should be. Most women have at least one risk factor – diabetes, high cholesterol, obesity, smoking, lack of exercise, or high blood pressure – and yet many are misinformed about their chances of developing heart disease and the health dangers it brings. Raise your awareness by busting seven myths about women and heart disease.

Myth: More Canadian Women Will Die From Breast Cancer Than Heart Disease

The truth? Cardiovascular disease (heart attack and stroke) actually kills more Canadian women yearly than breast cancer. “When you look at both heart disease and stroke, it kills 7 times as many women as breast cancer,” says Dr. Michele Turek, medical advisor for the Canadian Women’s Heart Health Centre at the University of Ottawa Heart Institute. “Breast cancer is still a perceived higher risk but in fact it is not true.”

Myth: Heart Disease Doesn’t Affect Women Until After Menopause

The truth? Women of all ages can be at risk for heart disease. While it’s true that symptoms and diagnoses seem more prevalent around the menopausal years when a natural reduction in estrogen and progesterone make the body more susceptible to cholesterol, higher body fat and blood pressure problems, young women can also experience the condition.Thankfully there are two opportunities in a woman’s life when she can increase her awareness of her heart disease risk. “The first is at the time of pregnancy,” says Dr. Turek. “Women who develop gestational diabetes or preeclampsia [two conditions that raise their risk for heart disease] can be targeted and perhaps embark on lifestyle changes that will make an impact on heart disease down the road. The second window is at the time of menopause when they’ll see their family doctor because of symptoms and this is a time when another discussion can be made.”

Myth: Heart Attack Symptoms Are The Same For Men and Women

The truth? “The classic symptoms (pain in the arm, jaw, throat or chest) are common in both men and women, but non-chest pain symptoms (fatigue, shortness of breath) are more likely to occur in women compared to men. These symptoms can occur in 38 percent of women compared to 27 percent of men,” says Dr. Turek. “And women – especially older women – tend to have their symptoms with emotion and stress, not exercise.”Doctors have also found that women often attribute these symptoms to other causes (their age, or busy schedules juggling work and family) and don’t realize that it could be a heart attack. “Women can have heart trouble and not know it,” says Dr. Turek. “If you have a change in your normal way of feeling especially with exercise or when you’re carrying on with your normal activities and you feel like you don’t have enough energy or breath, it could be signs of heart trouble.”Additionally, womenshould pay attention to how they’re feeling and if unusual or strange symptoms occur, they should seek a physician’s advice immediately.

Myth: You Can’t Exercise IfYou Have Heart Disease

The truth? Women with heart disease are actually encouraged to be physically active as exercise can prevent progression of the disease. But before you hit the gym, make sure your doctor has given you clearance to do so. “Exercise should only be done after an assessment by a doctor,” says Dr. Turek. “If you’re on appropriate heart disease modifying medications, [your condition] can be managed and treated, and you can exercise.”

Myth: HRTCan Prevent Heart Disease

The truth? “If you’re going through menopause, hormone replacement therapy (HRT) doesn’t prevent heart disease,” says Dr. Turek. Both the Heart and Estrogen/Progestin Replacement Study (HERS) and the Women’s Health Initiative (WHI) concluded that HRT doesn’t offer any reduction in heart disease risk, and it should only be used to manage hormonal menopausal systems.If you’re menopausal and wish to lower your heart disease risk factors, there are steps you can take: don’t smoke, maintain a normal weight, get moderate exercise and enjoy a well-rounded healthy diet. “And if you have hypertension or diabetes [two conditions that can increase your heart disease risk], they can be treated with exercise, diet and medications,” says Dr. Turek.

Myth: If You Have a Family History of Heart Disease, You Can’t Avoid Developing The Condition

The truth? Fortunately, this statement is a myth. “If you follow the risk factor guidelines for heart disease and stop smoking, eat a proper diet and get regular exercise, you could reduce your risk of dying from a heart attack by 82 percent,” says Dr. Turek. Additionally, by adopting a healthy strategy, you can drastically reduce your risk even if heart disease runs in your family.

Myth: The Birth Control Pill Doesn’t Affect Your Heart Disease Risk

The truth? For most women, oral contraceptives don’t raise their risk for heart disease, but for a small segment of the population the pill can be associated with an increase in blood clots and heart attack. “If you’re over the age of 40, smoke, have hypertension or certain blood clotting disorders, oral contraceptives can dramatically increase your risk for having a heart attack,” says Dr. Turek.

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