Heart Disease Archives

Give Your Heart Some Love

02/01/2024

February is American Heart Month and a time when all people are encouraged to focus on their cardiovascular health. Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States. People who are most at risk for heart disease are those with high blood pressure, high blood cholesterol, and those who smoke. Several other conditions and lifestyle choices can put you at a higher risk of heart disease, such as: (1)

Diabetes
Overweight and obesity
Unhealthy diet
Lack of physical activity
Excessive alcohol use

Symptoms of Heart Disease

Heart disease may be “silent” and not diagnosed until a person experiences signs or symptoms of a heart attack, heart failure, or an arrhythmia. Symptoms may include: (2)

Heart attack: chest pain or discomfort, upper back or neck pain, indigestion, heartburn, nausea or vomiting, extreme fatigue, upper body discomfort, dizziness, and shortness of breath
Arrhythmia: fluttering feelings in the chest or palpitations
Heart failure: shortness of breath, fatigue, or swelling of the feet, ankles, legs, abdomen, or neck veins

What Behaviors Increase the Risk of Heart Disease

Lifestyle choices can greatly increase your risk for heart disease. Things like:

Eating a diet high in saturated fats, trans fat, and cholesterol has been linked to heart disease and related conditions.
Too much sodium in your diet can raise your blood pressure which increases your risk for heart disease.
Not getting enough physical activity can lead to heart disease and increase the risk for other conditions such as obesity, high blood pressure, high cholesterol, and diabetes.
Drinking too much alcohol can also raise blood pressure and increase your risk for heart disease, and any tobacco use increases your risk of heart disease and heart attack.

Genetic factors likely play some role in high blood pressure, heart disease, and other related conditions as well. However, it is also likely that people with a family history of heart disease often share common environmental factors that may increase their risk. (3)

Diet and Lifestyle Recommendations for Heart Health

A healthy diet and lifestyle are the keys to preventing and managing cardiovascular disease, along with many other conditions. It doesn’t have to be hard! Even just small changes can make a big difference if you are consistent. Don’t think of these changes as a temporary diet but as a change in your overall pattern. Make some of these simple steps below for long-term benefits to your overall health and your heart: (4)

Know how many calories you should be eating and drinking to maintain a healthy weight. This will account for several factors such as your age, gender, and level of activity. A good starting point could be a calorie calculator online, but it is best to speak with your provider so they can help you take your personal factors into account.

Increase the amount and intensity of your physical activity. You should aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week. Being physically active is a major step toward good heart health. Not only will it help you keep your weight under control, but it strengthens the heart muscle and wards off any artery damage. Here’s how different exercises can benefit your heart health: (5)

Aerobic Exercise improves circulation which results in lowered blood pressure and heart rate. It also reduces the risk of type 2 diabetes. Ideally, you should perform some type of aerobic exercise at least 30 minutes a day, five days a week. Examples of this type of exercise include brisk walking, running, swimming, cycling, or playing tennis.
Resistance Training (Strength Work) can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help your good cholesterol and lower the bad. You should aim for at least two nonconsecutive days per week of strength training. Examples include working with free weights such as dumbbells or hand weights, weight machines, resistance bands, or body-weight exercises like push-ups and squats.
Stretching, Flexibility and Balance don’t directly contribute to heart health but they allow you to stay flexible and free from joint pain, cramping, and other muscle issues which in turn helps you maintain your aerobic exercise and resistance training. You should stretch every day before and after every other exercise.

Eat an overall heart-healthy diet such as: (6)

Vegetables such as leafy greens (spinach, kale, cabbage), broccoli, and carrots
Fruits like apples, bananas, oranges, pears, grapes, and prunes
Whole grains such as oats, brown rice, and whole-grain bread
Protein-rich foods:
- Fish high in omega-3 fatty acids like salmon, tuna, and trout
- Lean meats such as 95% lean ground beef, pork, chicken, or turkey
- Eggs
- Nuts and seeds
- Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans
Foods high in healthy fats:
- Olive oil
- Walnuts, almonds, and pine nuts
- Nut and seed butters
- Sesame, sunflower, pumpkin, or flax seeds
- Avocados
- Tofu

Foods and drinks to limit include processed foods, added sugars, high-sodium items, soda, and alcohol.

Live tobacco-free. Cigarette smoking and using other tobacco products greatly increases your risk for heart disease. If you currently smoke but would like to quit, you can follow the below five steps: (7)

Set your “Quit Day” within the next 7 days and make a pledge in front of people who will support you.
Choose your method whether it’s “cold turkey”, or cutting down the number of cigarettes per day until you reach zero.
Talk with your healthcare professional to decide if you’ll need medicines or other help to successfully quit.
Make a plan for your quit day and afterward such as having healthy snacks available, keeping yourself busy with activities you enjoy, etc.
And finally, quit tobacco on your quit day!

As always, you can and should consult a healthcare professional such as your physician or pharmacist who can also help you take the proper steps to quit for good.

Work with your healthcare team. You and your healthcare team, like your physician and pharmacist, can work together to prevent or treat any conditions that may lead to heart disease. Discuss this treatment plan regularly, and bring any questions you have to all your appointments. If you’ve already had a heart attack, your healthcare team will work with you to prevent another one. If your treatment plan includes medications, be sure to take any medications as directed and tell your pharmacist if you are experiencing any side effects.

Sources

1. https://www.cdc.gov/heartdisease/facts.htm

2. https://www.cdc.gov/heartdisease/about.htm

3. https://www.cdc.gov/heartdisease/risk_factors.htm

4. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations

5. https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health#:~:text=Aerobic%20Exercise,-What%20it%20does&text=How%20much%3A%20Ideally%2C%20at%20least,per%20week%20of%20moderate%20activity.

6. https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods

7. https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/5-steps-to-quit-smoking

Top 7 Chronic Diseases in America

07/01/2023

It is likely that you or someone you know has suffered from some type of chronic disease. Chronic diseases, such as diabetes, stroke, or cancer, are more common than one might think and are the leading causes of death and disability in the United States. (1)

(image from source 1)

What is Chronic Disease?

Chronic disease is defined as a condition that lasts 1 year or longer and requires ongoing medical attention, limits daily activities and living, or both. (2) They can affect any part of the body and may or may not be curable (4). In the United States, 6 in 10 adults have some type of chronic disease, and 4 in 10 adults have two or more chronic diseases. Some of the most common chronic diseases, such as heart disease, cancer, and diabetes are the leading causes of death and disability and are the leading drivers of the nation’s $4.1 trillion in annual health care costs. (2)

Many chronic diseases are caused by a short list of risk behaviors, but can also result from a combination of genetic, physiological, environmental, and behavioral factors. (3) Other risk factors include raised blood pressure, overweight/obesity, hyperglycemia, and hyperlipidemia. Here are some of the most common lifestyle risks: (1)

Tobacco use & exposure to secondhand smoke (2): Using tobacco or being exposed to secondhand smoke increases your risk of poor health and chronic disease.
Poor nutrition: Having a well-rounded diet and drinking plenty of water is key to keeping yourself healthy.
Lack of physical activity: Staying active is important in maintaining a healthy lifestyle.
Excessive alcohol use: This includes binge-drinking, heavy drinking, and using alcohol while pregnant.

Most Common Chronic Diseases

In the United States, chronic diseases are the leading cause of death and disability. Knowing the top offenders can help you understand if you may be at risk, allow time to get an early diagnosis, and start to manage the disease. Here are seven of the most common chronic diseases in the United States.

Heart Disease

This chronic disease includes many different heart conditions, the most common being heart attacks. Heart disease can affect any part of the heart and can result from a number of reasons. Although this disease is thought of typically only affecting men, it is the leading cause of death for both men and women in the United States.

Cancer

Cancer occurs when cells become damaged and begin to reproduce rapidly, creating a tumor that can spread to other parts of the body. It can affect any part of the body and comes in many forms.

Chronic Lung Disease

Also known as chronic obstructive pulmonary disease (COPD), this covers a wide range of conditions affecting the lungs. Breathing becomes more difficult as the airflow to the lungs is restricted. Nearly 16 million Americans have some form of chronic lung disease. (4)

Stroke

A stroke occurs when blood is blocked from reaching the brain or when a blood vessel in the brain bursts. Affecting nearly 800,000 people each year, around 150,000 of them will die, making stroke the fourth leading cause of death in the United States. (4)

Alzheimer’s Disease

A disorder of the brain, Alzheimer’s disease is progressive and worsens over time. Patients generally only live an average of eight years after diagnosis, making this the sixth leading cause of death in the United States. (4) Symptoms of Alzheimer’s disease include memory loss, strange behavior, disorientation, poor judgement, and more.

Diabetes

This chronic disease happens when there is consistently too much glucose in the blood, resulting in high blood sugar levels, which may lead to even more health issues. Type 1 diabetes is genetic and can be passed down to offspring, while type 2 diabetes is developed over time through poor diet, especially from consuming too much sugar.

Chronic Kidney Disease

When kidneys are damaged, they are unable to filter your blood correctly, leading to kidney disease. Symptoms of Chronic Kidney Disease include nausea, vomiting, fatigue, and urination frequency.

If you or a loved one are experiencing any of the symptoms mentioned above, seek medical attention to check for indicators of chronic illness. (4)

Prevention & Control

Early identification of a chronic disease is crucial to ensure you get the maximum support. It is also important to follow these seven steps to help reduce the risk of chronic disease and manage current chronic diseases. (5)

Managing your blood pressure. A major risk factor for heart disease, stroke, and other chronic conditions is having high blood pressure. Understanding what high blood pressure is, what it looks like, and how it can affect your body and heart will help you stay healthier and prevent you from a possible heart attack or stroke. Ask us how we can assist you with our free blood pressure monitoring.
Controlling your cholesterol. Having high cholesterol increases your risk for cardiovascular disease. Talk with one of our pharmacists about what high cholesterol is and what your cholesterol levels mean. We can give you tips on how to improve your levels.
Reducing blood glucose levels. High levels of blood glucose can lead to diabetes. Gaining a better understanding of what raises your glucose levels, such as what foods you should or should not eat, can help manage your sugar intake. Watching what you eat is an important step towards eating healthier and living a healthy lifestyle.
Getting active. About 80 percent of adults and adolescents in the United States do not get as much physical activity as they should. While it may be hard for some to incorporate physical activity into their daily lives, it is important to get at least 150 minutes per week. (5) Being physically active, even if it’s taking a short walk or doing yoga, can significantly improve your quality of life. Staying active can help with heart health, improve thinking skills, control weight, and boost energy levels. (6)
Eating healthier. Maintaining a healthy diet is one of the best ways to prevent and manage chronic disease. Making simple changes to your diet, such as consuming less sodium and sugar, can help prevent high blood pressure and lower your glucose levels.
Losing weight. Having a high body mass index can lead to increased risk of chronic disease. Taking steps to lose weight through diet and exercise can make a huge difference in your overall health, even if it is only a 5 percent weight loss.
Stop smoking. Smoking cigarettes rapidly increases your chances of developing cardiovascular disease, which may lead to other chronic diseases. Many individuals turn to electronic cigarettes or vapes, but these often contain harmful chemicals.

Chronic Diseases can be difficult to understand and manage, especially if you or a loved one was recently diagnosed. Living a healthy lifestyle and knowing the risks can be beneficial to understanding the condition and learning how to manage it.

Sources:

(1) https://www.cdc.gov/chronicdisease/resources/infographic/chronic-diseases.htm

(2) https://www.cdc.gov/chronicdisease/about/index.htm

(3) https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases

(4) https://www.afcurgentcare.com/bridgeport/blog/the-top-7-most-common-chronic-diseases-in-the-us/

(5) https://www.ama-assn.org/delivering-care/public-health/7-steps-patients-should-follow-reduce-manage-chronic-disease

(6) https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-and-chronic-disease/art-20046049

FEBRUARY 2020: Reducing Your Risk of Heart Disease

02/01/2020

February is healthy heart month. Heart disease is the number one killer in both men and women in the United States. People who have high blood pressure, cholesterol, diabetes, are overweight, or have a history of smoking or cardiac conditions in their family are at a higher risk of developing heart disease. Other factors include: not enough physical activity, excessive alcohol use, stress, and not eating a healthy diet. Here are some healthy steps to take to reduce your risk of heart disease.

• Quit smoking – smoking is a major cause of coronary heart disease.

• Maintain a healthy weight – the extra weight puts more pressure on the arterial walls and forces your heart to work harder.

• Reduce stress and look after your mental health. Anxiety and depression can put a strain on the heart.

• Control your cholesterol and blood pressure with diet, exercise, stress reduction, or prescription medication. See November and December 2019 Wellness Corner.

• Stay physically active – The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week. See January 2020 Wellness Corner.

• Get enough sleep. Research has shown a lack of sleep can lower the metabolism, making it harder to lose weight and increases the risk of developing high blood pressure. See March 2019 Wellness Corner.

• Eat nutritious foods and moderate proportions – eat foods that contain healthy fats from vegetables, nuts, seeds, and fish. Avoid foods high in salt, saturated fat, and sugar. Avoid butters, red meat, cheese, and baked goods.

• Get yearly checkups.

About Shima: Shima graduated from the University of Arkansas with a BS in Microbiology in 1997 and worked at the University of Arkansas for Medical Sciences with the Infectious Disease Department on clinical trials for over 4 years. She then pursued a career change and graduated with her Doctorate degree from St. Louis College of Pharmacy in 2007. During her years enrolled in pharmacy school she worked part-time at St. Louis University, where she helped design a laboratory protocol for the BCG Vaccine Study, which received full funding in 2011.

Shima joined Sinks and Medley Pharmacy in September of 2014 as a pharmacist. She continually strives to focus on improving outcomes and raising the quality of life for patients with all types of medical ailments and conditions.