Heart Disease

1. Understanding Heart Disease
2. What You Need to Know About Heart Disease
3. Major Risk Factors Explained
4. More Risk Factors
5. Risk Factors in Women Only
6. Action Plan for Heart Health
7. View All

Understanding Heart Disease

Why Should You Care?

If you’re like many people, you may think of heart disease as a problem that happens to other folks. “I feel fine,” you may think, “so I have nothing to worry about.” If you’re a woman, you may also believe that being female protects you from heart disease.

If you’re a man, you may think you’re not old enough to have a serious heart condition. Wrong on all counts. In the United States, heart disease is the #1 killer of both women and men. It affects many people at midlife, as well as in old age. It also can happen to those who “feel fine.”

Consider these facts:

■ Each year, 500,000 Americans die of heart disease, and approximately half of them are women.

■ As early as age 45, a man’s risk of heart disease begins to rise significantly. For a woman, risk starts to increase at age 55.

■ Fifty percent of men and 64 percent of women who die suddenly of heart disease have no previous symptoms of the disease.

These facts may seem frightening, but they need not be. The good news is that you have a lot of power to protect and improve your heart health. This guidebook will help you find out your own risk of heart disease and take steps to prevent it.

“But,” you may still be thinking, “I take pretty good care of myself.

I’m unlikely to get heart disease.” Yet a recent national survey shows that only 3 percent of U.S. adults practice all of the “Big Four” habits that help to prevent heart disease: eating a healthy diet, getting regular physical activity, maintaining a healthy weight, and avoiding smoking. Many young people are also vulnerable. A recent study showed that about two-thirds of teenagers already have at least one risk factor for heart disease.

Every risk factor counts. Research shows that each individual risk factor greatly increases the chances of developing heart disease.

Moreover, the worse a particular risk factor is, the more likely you are to develop heart disease. For example, if you have high blood pressure, the higher it is, the greater your chances of developing heart disease, including its many serious consequences. A damaged heart can damage your life by interfering with enjoyable activities, preventing you from holding a job, and even keeping you from doing simple things, such as taking a walk or climbing steps.

What can you do to reduce your personal risk of heart disease?

First, you can learn about your own risk factors. Second, you can begin to make healthful changes in your diet, physical activity, and other daily habits. Whatever your age or current state of health, it’s never too late to take steps to protect your heart. It’s also never too early. The sooner you act, the better. So use this guidebook to find out more about the state of your heart, and to learn about heart healthy living. Talk with your doctor to get more information.

Start taking action to improve your heart health today.

What You Need To Know About Heart Disease

What Is Heart Disease?

Coronary heart disease-often simply called heart disease-occurs when the arteries that supply blood to the heart muscle become hardened and narrowed due to a buildup of plaque on the arteries’ inner walls. Plaque is the accumulation of fat, cholesterol, and other substances. As plaque continues to build up in the arteries, blood flow to the heart is reduced.

Heart disease can lead to a heart attack. A heart attack happens when an artery becomes totally blocked with plaque, preventing vital oxygen and nutrients from getting to the heart. A heart attack can cause permanent damage to the heart muscle.

Heart disease is one of several cardiovascular diseases, which are disorders of the heart and blood vessel system. Other cardiovascular diseases include stroke, high blood pressure, and rheumatic heart disease.

Some people aren’t too concerned about heart disease because they think it can be “cured” with surgery. This is a myth.

Heart disease is a lifelong condition: Once you get it, you’ll always have it. It’s true that procedures such as angioplasty and bypass surgery can help blood and oxygen flow more easily to the heart. But the arteries remain damaged, which means you are still more likely to have a heart attack. What’s more, the condition of your blood vessels will steadily worsen unless you make changes in your daily habits and control your risk factors.

Many people die of complications from heart disease, or become permanently disabled. That’s why it is so vital to take action to prevent this disease.

Who Is at Risk?

Risk factors are conditions or habits that make a person more likely to develop a disease. They can also increase the chances that an existing disease will get worse. Important risk factors for heart disease that you can do something about are cigarette smoking, high blood pressure, high blood cholesterol, overweight, physical inactivity, and diabetes. Recent research shows that more than

95 percent of those who die from heart disease have at least one of these major risk factors.

Certain risk factors, such as getting older, can’t be changed. After menopause, women are more likely to develop heart disease. For both women and men, middle age is a time of increasing risk because people are more likely to develop heart disease risk factors during this stage of life.

Family history of early heart disease is another risk factor that can’t be changed. If your father or brother had a heart attack before age

55, or if your mother or sister had one before age 65, you are more likely to get heart disease.

While certain risk factors cannot be changed, it is important to realize that you do have control over many others. Regardless of your age or family history, you can take important steps to lower your risk of heart disease.

How Risk Works

It may be tempting to believe that doing just one healthy thing will take care of your heart disease risk. For example, you may hope that if you walk or swim regularly, you can still eat a lot of fatty foods and stay fairly healthy. Not true. To protect your heart, it is vital to make changes that address each and every risk factor you have. You can make the changes gradually, one at a time. But making them is very important.

While each risk factor increases your risk of heart disease, having more than one risk factor is especially serious. That’s because risk factors tend to “gang up” and worsen each other’s effects. For example, if you have high blood cholesterol and you smoke, your heart disease risk increases enormously. The message is clear: You need to take heart disease risk seriously, and the best time to reduce that risk is now.

What’s Your Risk?

The first step toward heart health is becoming aware of your own personal risk for heart disease. Some risks, such as smoking cigarettes or being overweight, are obvious: All of us know whether we smoke or whether we need to lose a few pounds. But other risk factors, such as high blood pressure or high blood cholesterol, have few visible signs or symptoms. So you’ll need to gather some information to create your own personal “heart profile.”

How To Talk With Your Doctor

The first step in finding out your risk is to make an appointment with your doctor for a thorough checkup. Your physician can be an important partner in helping you set and reach goals for heart health. But don’t wait for your doctor to mention heart disease or its risk factors. Many physicians don’t routinely bring up the topic, especially with their female patients. New research shows that women are less likely than men to receive heart healthy recommendations from their doctors. Here’s how to speak up and establish good, clear communication between you and your doctor.

Ask for what you need. Tell your doctor that you want to keep your heart healthy and would like help in achieving that goal. Ask questions about your chances of developing heart disease and ways to lower your risk.

Be open. When your doctor asks you questions, answer them as honestly and fully as you can. While certain topics may seem quite personal, discussing them openly can help your doctor find out your chances of developing heart disease. It can also help your doctor work more effectively with you to reduce your risk.

Keep it simple. If you don’t understand something your doctor says, ask for an explanation in plain language. Be especially sure you understand why and how to take any medication you’re given. If you are worried about understanding what the doctor says, or if you have trouble hearing, bring a friend or relative with you to your appointment. You may want to ask that person to write down the doctor’s instructions for you.

Major Risk Factors

A strong partnership with your doctor is a vital first step in protecting your heart health. But to make a lasting difference, you’ll also need to learn more about heart disease and the kinds of habits and conditions that can increase your risk. It’s your heart, and you’re in charge. What follows is a guide to the most important risk factors for heart disease and how each of them affects your health.

Smoking

Smoking is “the leading cause of preventable death and disease in the United States,” according to the Centers for Disease Control and Prevention (CDC). People who smoke are up to six times more likely to suffer a heart attack than nonsmokers, and the risk increases with the number of cigarettes smoked each day. Smoking can also shorten a healthy life, because smokers are likely to suffer a heart attack or other major heart problem at least 10 years sooner than nonsmokers.

But heart disease is far from the only health risk faced by smokers.

Smoking also raises the risk of stroke and greatly increases the chances of developing lung cancer. Smoking is also linked with many other types of cancer, including cancers of the mouth, urinary tract, kidney, and cervix. Smoking also causes most cases of chronic obstructive lung disease, which includes bronchitis and emphysema.

If you live or work with others, your secondhand smoke can cause numerous health problems in those individuals. A recent study shows a 60-percent increased risk of heart disease for nonsmokers who are regularly exposed to secondhand smoke.

Currently, 25 percent of American men and 20 percent of American women are smokers. Even more disturbing, 26 percent of high school seniors smoke. In young people, smoking can interfere with lung growth and cause more frequent and severe respiratory illnesses, in addition to heart disease and cancer risks. The younger people start smoking cigarettes, the more likely they are to become strongly addicted to nicotine.

There is simply no safe way to smoke. Low-tar and low-nicotine cigarettes do not lessen the risks of heart disease or other smoking related diseases. The only safe and healthful course is not to smoke at all.

High Blood Pressure

High blood pressure, also known as hypertension, is another major risk factor for heart disease, as well as for kidney disease and congestive heart failure. High blood pressure is also the most important risk factor for stroke. Even slightly high blood pressure levels increase your risk for these conditions.

New research shows that at least 65 million adults in the United

States have high blood pressure-a 30-percent increase over the last several years. Equally worrisome, blood pressure levels have increased substantially for American children and teens, which increases their risk of developing hypertension in adulthood.

Major contributors to high blood pressure are a family history of the disease, overweight, and dietary salt. Older individuals are at higher risk than younger people. Among older individuals, women are more likely than men to develop high blood pressure. African

Americans are more likely to develop high blood pressure, and at earlier ages, than Whites. But nearly all of us are at risk, especially as we grow older. Middle-aged Americans who don’t currently have high blood pressure have a 90-percent chance of eventually developing the disease.

High blood pressure is often called the silent killer because it usually doesn’t cause symptoms. As a result, many people pay little attention to their blood pressure until they become seriously ill.

According to a national survey, two-thirds of people with high blood pressure do not have it under control. The good news is that you can take action to control or prevent high blood pressure, and thereby avoid many life-threatening disorders. A new blood pressure category, called prehypertension, has been created to alert people to their increased risk of developing high blood pressure so that they can take steps to prevent the disease.

What Is Blood Pressure?

Blood pressure is the amount of force exerted by the blood against the walls of the arteries. Everyone has to have some blood pressure, so that blood can get to all of the body’s organs. Usually, blood pressure is expressed as two numbers, such as 120/80, and is measured in millimeters of mercury (mmHg). The first number is the systolic blood pressure, the amount of force used when the heart beats. The second number, or diastolic blood pressure, is the pressure that exists in the arteries between heartbeats.

Because blood pressure changes often, your health care provider should check it on several different days before deciding whether it is too high. Blood pressure is considered “high” when it stays above

prehypertensive levels over a period of time.

Understanding Risk

It’s important to understand what each of these categories means.

High blood pressure, of course, increases heart disease risk more than any other category. But many people don’t realize that the second category-prehypertension-also increases your risk of heart attack, stroke, and heart failure. To the extent possible, everyone should aim for normal blood pressure levels. Be aware, too, that a high systolic blood pressure level (first number) is dangerous. If your systolic blood pressure is 140 mmHg or higher, you are more likely to develop cardiovascular and kidney diseases even if your diastolic blood pressure (second number) is in the normal range. After age 50, people are more likely to develop high systolic blood pressure. High systolic blood pressure is high blood pressure. If you have this condition, you will need to take steps to control it. High blood pressure can be controlled in two ways: by changing your lifestyle and by taking medication.

Changing Your Lifestyle

If your blood pressure is not too high, you may be able to control it entirely by losing weight if you are overweight, getting regular physical activity, cutting down on alcohol, and changing your eating habits. A special eating plan called DASH – “Dietary Approaches to Stop Hypertension” can help you lower your blood pressure. The DASH eating plan emphasizes fruits, vegetables, whole-grain foods, and low-fat or fat-free milk and milk products.

It is rich in magnesium, potassium, and calcium, as well as protein and fiber. It is low in saturated and total fat and cholesterol, and limits red meat, sweets, and beverages with added sugars.

If you follow the DASH eating plan and also consume less sodium, you are likely to reduce your blood pressure even more. Sodium is a substance that affects blood pressure. It is the main ingredient in salt and is found in many processed foods, such as soups, convenience meals, some breads and cereals, and salted snacks.

Taking Medication

If your blood pressure remains high even after you make lifestyle changes, your doctor will probably prescribe medicine. Lifestyle changes will help the medicine work more effectively. In fact, if you are successful with the changes you make in your daily habits, you may be able to gradually reduce how much medication you take.

Taking medicine to lower blood pressure can reduce your risk of stroke, heart attack, congestive heart failure, and kidney disease. If you take a drug and notice any uncomfortable side effects, ask your doctor about changing the dosage or switching to another type of medicine.

A recent study found that diuretics (water pills) work better than newer drugs to treat hypertension and prevent some forms of heart disease. If you’re starting treatment for high blood pressure, try a diuretic first. If you need more than one drug, ask your doctor about making one of them a diuretic. If you’re already taking medicine for high blood pressure, ask about switching to or adding a diuretic. Diuretics work for most people, but if you need a different drug, others are very effective. To make the best choice, talk with your doctor.

A reminder: It is important to take blood pressure medication exactly as your doctor has prescribed it. Before you leave your doctor’s office, make sure you understand the amount of medicine you are supposed to take each day, and the specific times of day you should take it.

What Else Affects Blood Pressure?

A number of foods and other factors have been reported to affect blood pressure. Reducing your sodium intake will lessen your chances of developing high blood pressure. Here are more of the latest research findings:

Garlic and onions. These foods have not been found to affect blood pressure. But they are tasty, nutritious substitutes for salty seasonings and can be used often.

Caffeine. This may cause blood pressure to rise, but only temporarily. Unless you are sensitive to caffeine, you do not have to limit how much you consume in order to prevent or control high blood pressure.

Stress. Stress, too, can make blood pressure go up for a while, and is popularly thought to contribute to high blood pressure. But the long-term effects of stress are not clear. Furthermore, stress management techniques alone do not seem to prevent high blood pressure.

However, stress management approaches may help you control other unhealthy habits, such as overeating or smoking.

High Blood Cholesterol

High blood cholesterol is another major risk factor for heart disease that you can do something about. The higher your blood cholesterol level, the greater your risk for developing heart disease or having a heart attack. To prevent these disorders, you should make a serious effort to keep your cholesterol at healthy levels. Cholesterol lowering is important for everyone-women and men; younger, middle-aged, and older adults; and people with and without heart disease.

Cholesterol and Your Heart

The body needs cholesterol to function normally. However, your body makes all the cholesterol it needs. Over a period of years, extra cholesterol and fat circulating in the blood build up in the walls of the arteries that supply blood to the heart. This buildup, called plaque, makes the arteries narrower and narrower. As a result, less blood gets to the heart. Blood carries oxygen to the heart; if enough oxygen-rich blood cannot reach your heart, you may suffer chest pain. If the blood supply to a portion of the heart is completely cut off, the result is a heart attack.

Cholesterol travels in the blood in packages called lipoproteins.

LDL carries most of the cholesterol in the blood. Cholesterol packaged in LDL is often called bad cholesterol, because too high a level of LDL in your blood can lead to cholesterol buildup and blockage in your arteries.

Another type of cholesterol is HDL, also called good cholesterol.

That’s because HDL helps remove cholesterol from the body, preventing it from building up in your arteries.

Getting Tested

High blood cholesterol itself does not cause symptoms, so if your cholesterol level is too high, you may not be aware of it. That’s why it is important to get your cholesterol levels checked regularly. Starting at age 20, everyone should have their cholesterol levels checked by means of a blood test called a lipoprotein profile. Be sure to ask for the test results, so you will know whether you need to lower your cholesterol. Ask your doctor how soon you should be retested.

Total cholesterol is a measure of the cholesterol in all of your lipoproteins, including the “bad” cholesterol in LDL and the “good” cholesterol in HDL. An LDL level below 100 mg/dL is considered “optimal” or ideal. The higher your LDL number, the higher your risk of heart disease. Knowing your LDL number is especially important because it will determine the kind of treatment you may need.

Your HDL number tells a different story. The lower your HDL number, the higher your heart disease risk.

Your lipoprotein profile test will also measure levels of triglycerides, which are another fatty substance in the blood.

HDL Cholesterol Level

An HDL cholesterol level of less than 40 mg/dL is a major risk factor for heart disease. An HDL level of 60 mg/dL or higher is somewhat protective.

Heart Disease Risk and Your LDL Goal

In general, the higher your LDL cholesterol level and the more other risk factors you have, the greater your chances of developing heart disease or having a heart attack. The higher your overall risk, the lower your LDL goal level will be. Here is how to determine your LDL goal:

Step 1: Count your risk factors. Below are risk factors for heart disease that will affect your LDL goal. Check to see how many of the following risk factors you have:

■ Cigarette smoking
■ High blood pressure (140/90 mmHg or higher, or if you are on blood pressure medication)
■ Low HDL cholesterol (less than 40 mg/dL)2
■ Family history of early heart disease (your father or brother before age 55, or your mother or sister before age 65)
■ Age (45 or older for men)

Step 2: Find out your risk score. If you have two or more risk factors on the above list, you will need to figure out your “risk score.” This score will show your chances of having a heart attack within the next 10 years. To find out your risk score, click here for the Men’s Risk Scorecard.

Step 3: Find out your risk category. Use your number of risk factors, risk score, and medical history to find out your category of risk for heart disease or heart attack.

A Special Type of Risk

Nearly 25 percent of Americans have a group of risk factors known as metabolic syndrome, which is usually caused by overweight or obesity and by not getting enough physical activity. This cluster of risk factors increases your risk of developing heart disease and diabetes, regardless of your LDL cholesterol level. You have metabolic syndrome if you have three or more of the following conditions:

■ A waist measurement of 35 inches or more for a woman or 40 inches or more for a man
■ Triglycerides of 150 mg/dL or more
■ An HDL cholesterol level of less than 50 mg/dL for a woman and less than 40 mg/dL for a man
■ Blood pressure of 130/85 mmHg or more (either number counts)
■ Blood sugar of 100 mg/dL or more

If you have metabolic syndrome, you should calculate your risk score and risk category as indicated in Steps 2 and 3 above. You should make a particularly strong effort to reach and maintain your LDL goal. You should also emphasize weight control and physical activity to correct the risk factors of the metabolic syndrome.

Your LDL Goal

The main goal of cholesterol-lowering treatment is to lower your LDL level enough to reduce your risk of heart disease or heart attack. The higher your risk category, the lower your LDL goal will be.

How to Lower Your LDL

There are two main ways to lower your LDL cholesterol-through lifestyle changes alone, or through lifestyle changes combined with medication. Depending on your risk category, the use of these treatments will differ.

Lifestyle changes. One important treatment approach is called TLC, which stands for “Therapeutic Lifestyle Changes.” This treatment includes a low saturated fat and low-cholesterol diet, regular moderate-intensity physical activity, and weight management.

Everyone who needs to lower their LDL cholesterol could use a little TLC. Maintaining a healthy weight and getting regular physical activity are especially important for those who have metabolic syndrome.

Medication. If your LDL level stays too high even after making lifestyle changes, you may need to take medicine. If you need medication, be sure to use it along with the TLC approach. This will keep the dose of medicine as low as possible, and will lower your risk in other ways as well. You will also need to control all of your other heart disease risk factors, including high blood pressure, diabetes, and smoking.

Overweight and Obesity

A healthy weight is important for a long, vigorous life. Yet overweight and obesity (extreme overweight) have reached epidemic levels in the United States. Today, nearly two-thirds of American adults are overweight or obese. Groups at highest risk for obesity include African American women, Mexican Americans, and

American Indians, but millions of people from all backgrounds weigh more than is healthy for them. Since 1991, the proportion of Americans who are obese has soared by 75 percent.

Overweight among children is also swiftly increasing. Among young people ages 6-19, more than 16 percent are overweight, compared to just 4 percent a few decades ago. This is a disturbing trend because overweight adolescents have a greatly increased risk of dying from heart disease in adulthood. Even our youngest citizens are at risk. About 10 percent of preschoolers weigh more than is healthy for them.

Our national waistline is expanding for two simple reasons-we are eating more and moving less. Americans consume about 200-300 more calories per day than they did in the 1970s. Moreover, as we spend more time in front of computers, video games, TV, and other electronic pastimes, we have fewer hours available for physical activity.

There is growing evidence of a link between “couch potato” behavior and increased risk of obesity and many chronic diseases.

It is hard to overstate the dangers of an unhealthy weight. If you are overweight, you are more likely to develop heart disease even if you have no other risk factors. The more overweight a person is, the more likely he or she is to develop heart disease. Overweight and obesity also increase the risks for diabetes, high blood pressure, high cholesterol, stroke, congestive heart failure, gallbladder disease, arthritis, breathing problems, and gout, as well as cancers of the breast and colon. Each year, an estimated 300,000 U.S. adults die of diseases related to obesity. The bottom line: Maintaining a healthy weight is a vital part of preventing heart disease and protecting overall health.

Should You Choose To Lose?

Do you need to lose weight to reduce your risk of heart disease?

You can find out by taking three simple steps.

Step 1: Get your number.

You’ll see that your weight in relation to your height gives you a number called a Body Mass Index (BMI). A BMI from 18.5 to 24.9 indicates a normal weight. A person with a BMI from 25 to 29.9 is overweight, while someone with a BMI of 30 or higher is obese.

Those in the overweight and obese categories have a higher risk of heart disease-and the higher the BMI, the greater the risk.

Step 2: Take out a tape measure. The second step is to take your waist measurement. For women, a waist measurement of over 35 inches increases the risk of heart disease as well as the risks of high blood pressure, diabetes, and other serious health conditions. For men, a waist measurement of more than 40 inches increases these risks. To measure your waist correctly, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.

Step 3: Review your risk. The final step in determining your need to lose weight is to find out your other risk factors for heart disease.

It is important to know whether you have any of the following: high blood pressure, high LDL cholesterol, low HDL cholesterol, high triglycerides, high blood glucose (blood sugar), a family history of heart disease, physical inactivity, or smoking. If you’re a man, being age 45 or older is also a heart disease risk factor. For a woman, being age 55 or older or having gone through menopause increases the risk. If you have a condition known as metabolic syndrome, your risk of heart disease is increased. If you aren’t sure whether you have some of these risk factors, ask your doctor.

Once you’ve taken these three steps, you can use the information to decide if you need to take off pounds. While you should talk with your doctor about whether you should lose weight, keep these guidelines in mind:

■ If you are overweight AND have two or more other risk factors, or if you are obese, you should lose weight.

■ If you are overweight, have a high waist measurement (over 35 inches for a woman; over 40 inches for a man), AND have two or more other risk factors, you should lose weight.

■ If you are overweight, but do not have a high waist measurement and have fewer than two other risk factors, you should avoid further weight gain.

Lose a Little, Win a Lot

If you need to lose weight, here’s some good news: A small weight loss-just 5 to 10 percent of your current weight-will help to lower your risk for heart disease and other serious medical disorders. The best way to take off pounds is to do so gradually by getting regular physical activity and eating a balanced diet that is lower in calories and saturated fat. For some people at very high risk, medication also may be necessary. To develop a weight-loss or weight-maintenance program that works well for you, consult with your doctor, registered dietitian, or qualified nutritionist.

Physical Inactivity

“I’d love to take a walk-tomorrow.”

“I can’t wait to start yoga-if I can find a good class.”

“I’m going to start lifting weights-as soon as I get the time.”

Many of us put off getting regular physical activity, and hope that our bodies will understand. But our bodies don’t understand, and sooner or later, they rebel. Even if a person has no other risk factors, being physically inactive greatly boosts the chances of developing heart-related problems. It also increases the likelihood of developing other heart disease risk factors, such as high blood pressure, diabetes, and overweight. Lack of physical activity also leads to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

Despite these risks, most Americans aren’t getting enough physical activity. According to the CDC, nearly 40 percent of Americans are not active at all during their free time. Overall, women tend to be less physically active than men, and older people are less likely to be active than younger individuals. But young people need to get moving, too. Forty percent of high school-aged girls and 27 percent of high school-aged boys don’t get enough physical activity to protect their health.

Fortunately, research shows that as little as 30 minutes of moderate intensity physical activity on most, and preferably all, days of the week helps to protect heart health. This level of activity can reduce your risk of heart disease as well as lower your chances of having a stroke, colon cancer, high blood pressure, diabetes, and other medical problems.

Examples of moderate activity are taking a brisk walk, light weightlifting, dancing, raking leaves, washing a car, house cleaning, or gardening. If you prefer, you can divide your 30-minute activity into shorter periods of at least 10 minutes each.

Diabetes

Diabetes is a major risk factor for heart disease and stroke. More than 65 percent of people who have diabetes die of some type of cardiovascular disease. Diabetic women are at especially high risk for dying of heart disease and stroke. Today, about 14 million people in the United States have diagnosed diabetes. In addition, nearly 6 million people have this serious disease but don’t know it.

The type of diabetes that most commonly develops in adulthood is type 2 diabetes. In type 2 diabetes, the pancreas makes insulin, but the body cannot use it properly and gradually loses the ability to produce it. Type 2 diabetes is a serious disease. In addition to increasing the risk for heart disease, it is the #1 cause of kidney failure, blindness, and lower limb amputation in adults. Diabetes can also lead to nerve damage and difficulties with fighting infection.

While the risk of type 2 diabetes increases after age 45, the disease is on the rise among both children and adults. A major risk factor for type 2 diabetes is overweight, especially having extra weight around the waist.

Other Risk Factors for Heart Disease

What Else Affects Heart Disease?

Other risk factors include physical inactivity and a family history of diabetes. Type 2 diabetes also is more common among American Indians, Hispanic Americans, African Americans, Asian Americans, and Pacific Islanders. Women who have had diabetes during pregnancy (gestational diabetes) or have given birth to a baby weighing more than 9 pounds are also more likely to develop type 2 diabetes later in life.

Symptoms of diabetes may include fatigue, nausea, frequent urination, unusual thirst, weight loss, blurred vision, frequent infections, and slow healing of sores. But type 2 diabetes develops gradually and sometimes has no symptoms. Even if you have no symptoms of diabetes, if you are overweight and have any of the risk factors for type 2 diabetes, ask your doctor about getting tested for it. You have diabetes if your fasting blood glucose level is 126 mg/dL or higher.

If you have diabetes, controlling your blood glucose (blood sugar) levels will help to prevent complications. Because diabetes is so strongly linked with heart disease, managing diabetes must include keeping certain factors under control. Recommended levels of blood pressure and blood cholesterol control are lower for people with diabetes than for most others.

Not smoking, being physically active, and taking aspirin daily (if your doctor recommends it) also are important ways to prevent heart disease if you have diabetes.

Some people do not yet have diabetes, but are at high risk for developing the disease. More than 14 million Americans have a condition known as “prediabetes,” in which blood glucose levels are higher than normal but not yet in the diabetic range. Prediabetes is defined as a fasting blood glucose level of 100-125 mg/dL. New research shows that many people with prediabetes can prevent or delay the development of diabetes by making modest changes in diet and level of physical activity.

People who are prediabetic also have a 50 percent greater chance of having a heart attack or stroke than those with normal blood glucose levels. If you are prediabetic, you’ll need to pay close attention to preventing or controlling high blood pressure, high blood cholesterol, and other risk factors for heart disease.

A number of other factors affect heart disease, including certain health conditions, medicines, and other substances. Here is what you need to know:

Stress

Stress is linked to heart disease in a number of ways. Research shows that the most commonly reported “trigger” for a heart attack is an emotionally upsetting event, particularly one involving anger.

In addition, some common ways of coping with stress, such as overeating, heavy drinking, and smoking, are clearly bad for your heart. The good news is that sensible health habits can have a protective effect. Regular physical activity not only relieves stress, but also can directly lower your risk of heart disease. Stress management programs can also help you develop new ways of handling everyday life challenges. Good relationships count, too. Developing strong personal ties reduces the chances of developing heart disease.

Much remains to be learned about the connections between stress and heart disease, but a few things are clear. Staying physically active, developing a wide circle of supportive people in your life, and sharing your feelings and concerns with them can help you be happier and live longer.

Alcohol

Recent research suggests that moderate drinkers are less likely to develop heart disease than people who don’t drink any alcohol or who drink too much. Small amounts of alcohol may help protect against heart disease by raising levels of HDL “good” cholesterol.

If you are a nondrinker, this is not a recommendation to start using alcohol. If you are a pregnant woman, if you’re planning to become pregnant, or if you have another health condition that could make alcohol use harmful, you should not drink. Otherwise, if you’re already a moderate drinker, you may be less likely to have a heart attack.

It is important, though, to weigh benefits against risks. Talk with your doctor about your personal risks of heart disease and other health conditions that may be affected by drinking alcohol. With the help of your doctor, decide whether moderate drinking to lower heart attack risk outweighs the possible increased risk of other medical problems.

If you do decide to use alcohol, remember that moderation is the key. Heavy drinking causes many heart-related problems. More than three drinks per day can raise blood pressure and triglyceride levels, while binge drinking can contribute to stroke. Too much alcohol also can damage the heart muscle, leading to heart failure.

Overall, people who drink heavily on a regular basis have higher rates of heart disease than either moderate drinkers or nondrinkers.

Sleep Apnea

Sleep apnea is a serious disorder in which a person briefly and repeatedly stops breathing during sleep. People with untreated sleep apnea are more likely to develop high blood pressure, heart attack, congestive heart failure, and stroke.

Sleep apnea tends to develop in middle age, and men are twice as likely as women to have the condition. Other factors that increase risk are overweight and obesity, smoking, using alcohol or sleeping pills, and a family history of sleep apnea. Symptoms include heavy snoring and gasping or choking during sleep, along with extreme daytime sleepiness.

If you think you might have sleep apnea, ask your doctor for a test called a polysomnography, which is usually performed overnight in a sleep center. If you are overweight, even a small weight loss-10 percent of your current weight-can relieve mild cases of sleep apnea. Other self-help treatments include quitting smoking and avoiding alcohol and sleeping pills. Sleeping on your side rather than on your back also may help. Some people benefit from a mechanical device that helps maintain a regular breathing pattern by increasing air pressure through the nasal passages via a face mask.

For very serious cases, surgery may be needed.

Special Heart Disease Risk Factors in Women Only

Menopausal Hormone Therapy

Until recently, it was thought that menopausal hormone therapy could ward off heart disease, osteoporosis, and cancer, as well as improve a woman’s quality of life. But several important studies, conducted as part of the Women’s Health Initiative, show that long-term use of hormone therapy poses serious health risks, including increased risks of heart attack, stroke, and a condition called venous thrombosis (a blood clot that usually occurs in one of the deep veins of the leg).

In one study, 16,608 postmenopausal women with a uterus took either estrogen-plus-progestin therapy or a placebo-a pill that looks like the real drug but has no biological effect. The results were surprising: The estrogen-plus-progestin therapy actually increased women’s risk for heart attacks, stroke, blood clots, and breast cancer. A related study showed that the hormone combination doubled the risk of dementia and failed to protect women from memory loss. However, the estrogen-plus-progestin medication did reduce the risks of both colorectal cancer and bone fractures. It also relieved menopausal symptoms such as hot flashes and night sweats.

The second study involved 10,739 women who had had a hysterectomy and took either estrogen alone or a placebo. The results: Estrogen-alone therapy increased the risks for both stroke and venous thrombosis. The treatment had no effect on heart disease and colorectal cancer, and an uncertain effect on breast cancer.

Estrogen alone offered no protection against memory loss.

Estrogen alone, however, did reduce the risk for bone fractures.

The research also showed that both estrogen alone and estrogen combined with progestin increase the risk of developing urinary incontinence, which is the inability to “hold in” urine. For women who already have the condition, these medications can worsen symptoms. If you are a woman who is taking menopausal hormone therapy, or if you’ve used it in the past, these findings can’t help but concern you. It’s important to understand, however, that the results apply to a very large group of women. For an individual woman, the increased risk for disease is quite small. For example, in the estrogen-plus-progestin study, each woman had an increased risk of breast cancer of less than one-tenth of 1 percent per year.

While questions remain, these findings provide a basis for advice about using hormone therapy:

• Estrogen alone, or estrogen-plus-progestin, should not be used to prevent heart disease. Talk with your doctor about other ways of preventing heart attack and stroke, including lifestyle changes and medicines such as cholesterol-lowering statins and blood pressure drugs.

• If you are considering using menopausal hormone therapy to prevent the bone-thinning disease osteoporosis, talk with your doctor about the possible benefits weighed against your personal risks for heart attack, stroke, blood clots, and breast cancer. Ask your doctor about alternative treatments that are safe and effective in preventing osteoporosis and bone fractures.

• Do not take menopausal hormone therapy to prevent dementia or memory loss.

• If you are considering menopausal hormone therapy to provide relief from menopausal symptoms such as hot flashes, talk with your doctor about whether this treatment is right for you. The studies did not test the short-term risks and benefits of using hormone therapy for menopausal symptoms. The U.S. Food and Drug Administration recommends that menopausal hormone therapy be used at the lowest dose for the shortest period of time to reach treatment goals.

Remember, your risks for heart disease, stroke, osteoporosis, and other conditions may change as you age, so review your health needs regularly with your doctor. New treatments that are safe and effective may become available. Stay informed.

Birth Control Pills

Studies show that women who use high-dose birth control pills (oral contraceptives) are more likely to have a heart attack or stroke because blood clots are more likely to form in the blood vessels.

These risks are lessened once the birth control pill is stopped. Using the pill also may worsen the effects of other risk factors, such as smoking, high blood pressure, diabetes, high blood cholesterol, and overweight.

Much of this information comes from studies of birth control pills containing higher doses of hormones than those commonly used today. Still, the risks of using low-dose pills are not fully known.

Therefore, if you are now taking any kind of birth control pill or are considering using one, keep these guidelines in mind:

• Don’t mix smoking and the “pill”

If you smoke cigarettes, stop smoking or choose a different form of birth control. Cigarette smoking raises the risk of serious health problems from birth control pill use, especially the risk of blood clots. For women over 35, the risk is particularly high. Women who use birth control pills should not smoke.

• Pay attention to diabetes

Levels of glucose, or blood sugar, sometimes change dramatically in women who take birth control pills. If you are diabetic or have a close relative who is, be sure to have regular blood sugar tests if you take birth control pills.

• Watch your blood pressure

After starting to take birth control pills, your blood pressure may go up. If your blood pressure increases to 140/90 mmHg or higher, ask your doctor about changing pills or switching to another form of birth control. Be sure to get your blood pressure checked at least once a year.

Taking Charge: An Action Plan for Heart Health

You have just learned a great deal about risk factors for heart disease. Now you’re ready for action. The good news: Research shows that people can lower their heart disease risk enormously- by as much as 82 percent-simply by adopting sensible health habits. It’s never too late to start protecting your heart health.

A recent study shows that among people ages 70 to 90, leading a healthy lifestyle reduces the chances of dying from heart disease by nearly two-thirds.

What does it mean to “lead a healthy lifestyle”?
Here are the basics:

If you eat a nutritious diet, get regular physical activity, maintain a healthy weight, and stop smoking, you will help to keep your heart healthy. But doing just one or two of these “Big Four” habits isn’t enough to protect your heart. To keep your heart strong and healthy, it is vital to adopt and practice all four lifestyle habits.

Some people may need to take additional steps to prevent heart disease. For example, if you have diabetes, you also will need to keep your blood sugar levels under control. Eating a nutritious diet, controlling your weight, and getting more physical activity will help you to keep your blood sugar at healthy levels. These steps will also help reduce your chances of developing high blood pressure or high blood cholesterol. Whatever your current health condition or habits, the action plan that follows will make a positive difference in your heart health. Ready to get started? Then keep reading.

Choose Healthy Foods

A healthy heart needs a healthy diet. The “Dietary Guidelines for Americans” offers two examples of eating plans to choose from, and also includes advice for overall health and food safety. These guidelines encourage you to:

• Choose a variety of grains daily; half of your daily grains should come from whole grains
• Choose a variety of fruits and vegetables daily
• Choose a diet that is low in saturated fat, trans fat, and cholesterol
• Choose foods and beverages that are low in added sugar
• Choose and prepare foods with little salt
• If you drink alcoholic beverages, do so in moderation
• Aim for a healthy weight
• Be physically active most days
• Balance the calories you take in with the calories you expend through physical activity.
• Keep foods safe to eat

Now You’re Cookin’

Limiting Saturated Fat, Trans Fat, and Cholesterol

Planning and preparing nutritious meals may take a little extra effort, but the health benefits are huge. Here are some tips for cutting down on saturated fat, trans fat, and dietary cholesterol, which will help lower your LDL cholesterol and reduce your heart disease risk. It will improve heart health for everyone, and may be particularly helpful to those following the TLC eating plan.

Meat, Poultry, and Fish

• Choose fish, poultry, and lean cuts of meat. Trim the fat from meats; remove the skin and fat from chicken. Keep portion sizes moderate. Broil, bake, roast, or poach instead of frying. When you do fry, use a nonstick pan and a nonstick cooking spray or a very small amount of oil or margarine.
• Cut down on sausage, bacon, and processed, high-fat cold cuts (which are also high in sodium).

Milk Products and Eggs

• Instead of whole milk or cream, use fat-free or 1-percent milk.
• Use fat-free or low-fat cheeses and yogurt.
• Replace ice cream with sorbet, sherbet, and fat-free or low-fat frozen yogurt. Keep portion sizes moderate.
• Limit the number of egg yolks you eat. Egg whites contain no fat or cholesterol, so you can eat them often. In most recipes, you can substitute two egg whites for one whole egg.
• Use soft margarines (liquid or tub types) that contain little or no trans fat. Some brands of soft margarines are high in plant sterols or stanols, which lower LDL cholesterol.

Grains and Grain Products

• Eat foods with lots of fiber and nutrients and make sure that half of your grain products are whole grain. These include whole-grain breads, pasta, and cereals, as well as brown rice.
• When you check package labels, look for the word “whole” in the ingredients. Make sure that whole grains appear among the first items listed.

Sauces, Soups, and Casseroles

• After making sauces or soups, cool them in the refrigerator and skim the fat from the top. Do the same with canned soups. Thicken a low-fat sauce with cornstarch or flour.
• Make main dishes with whole-grain pasta, brown rice, or dry peas and beans. If you add meat, use small pieces for flavoring rather than as the main ingredient.

When You Can’t Face Cooking

Check the Nutrition Facts label on food packages to choose frozen dinners and pizzas that are lowest in saturated fat, trans fat, and cholesterol. Also watch the calories and sodium content. Make sure the dinners include vegetables, fruits, and whole grains-or add them on the side.

Choose store-bought baked goods that are lowest in saturated fat, cholesterol, trans fats, and hydrogenated (hardened) fats. Also, remember that even “no cholesterol” and fat-free baked goods still may be high in calories.

Dining Out for Health

With a little planning and a willingness to speak up you can eat healthfully when you dine out. Here are some tips.

Ask for what you want. Most restaurants will honor your requests.

You have nothing to lose by asking!

Order small. To reduce portion size, try ordering appetizers or children’s portions as your main meal. Or, take half of your entrée home with you for lunch the next day.

Ask questions. Don’t hesitate to ask your server how foods are prepared and whether the restaurant will make substitutions.

Ask if they will:

• Serve low-fat or fat-free milk rather than whole milk or cream.
• Tell you the type of cooking oil used. (Preferred types that are lower in saturated fat are canola, safflower, sunflower, corn, and olive oils.)
• Trim the fat off poultry or meat.
• Leave all butter, gravy, and sauces off an entrée or side dish.
• Add no salt during cooking.
• Serve salad dressing on the side.
• Meet special requests if you make them in advance.

Select foods cooked by low-fat methods. Look for terms such as broiled, baked, roasted, poached, or lightly sautéed.

Limit foods high in calories and fats, especially saturated fat and trans fat. Watch out for terms such as fried, crispy, creamed, escalloped, hollandaise, bernaise, casserole, and pastry crust.

Make Healthy Choices

• Breakfast: Fresh fruit, small glass of citrus juice, low-fat or fatfree milk and yogurt, whole-grain bread products and cereals, omelet made with egg whites or egg substitute.
• Beverages: Water with lemon, flavored sparkling water, juice spritzer (half fruit juice and half sparkling water), iced tea, reduced-sodium tomato juice.
• Breads: Most yeast breads are low in calories and fat-as long as you limit the butter, margarine, or olive oil. Choose wholegrain breads, which are packed with important nutrients and are full of fiber to make you feel fuller faster. Also, watch the sodium content.
• Appetizers: Steamed seafood, fresh fruit, bean soups, salad with reduced-fat dressing.
• Entrées: Skinless poultry, fish, shellfish, vegetable dishes, or pasta with red sauce or vegetables. Limit your use of butter, margarine, and salt at the table.
• Salads: Fresh lettuce, spinach, and other greens; other fresh vegetables, chickpeas, and kidney beans. Skip high-fat and high-calorie non-vegetable choices such as deli meats, bacon, egg, cheese, and croutons. Choose lower-calorie, reduced-fat, or fat-free dressings, lemon juice, or vinegar.
• Side Dishes: Vegetables and grain products, including whole-grain rice or noodles. Ask for salsa or low-fat yogurt instead of sour cream or butter.
• Dessert: Fresh fruit; fat-free frozen yogurt, sherbet, or fruit sorbet (usually fat free, but ask for the calorie content). Try sharing a dessert. If you drink coffee or tea with dessert, ask for low-fat or fat-free milk instead of cream or half-and-half.

Tame a Snack Attack

Many snacks, including many types of cookies, crackers, and chips, are high in saturated fat, trans fat, cholesterol, sodium, and calories. But that doesn’t mean you have to cut out all between-meal treats.

Keep the foods listed below on hand for snack attacks. But, keep in mind that while these foods may be low in fat, many are not low in calories. So watch how much you eat, especially if you are trying to control your weight.

Here are some healthier, low-fat snacks:

• 100-percent fruit juices
• Low-fat or fat-free milk
• Fat-free frozen yogurt, sherbet, and sorbet
• Low-fat cookies such as animal crackers, graham crackers, ginger snaps, and fig bars
• Low-fat crackers such as melba toast, or rice, rye, and soda crackers; look for unsalted or low-sodium types
• Fresh or dried fruit, or fruits canned in their own juice
• Vegetable sticks; try a dab of reduced-fat peanut butter on celery sticks
• Air-popped popcorn with no salt or butter; fat-free, low sodium pretzels

Aim for a Healthy Weight

If you are overweight or obese, taking pounds off can reduce your chances of developing heart disease in several ways. First, losing weight will directly lower your risk. Second, weight loss can help to reduce a number of other risk factors for heart disease, as well as lower your risk for other serious conditions. Weight loss can help control diabetes, as well as reduce high blood pressure and high blood cholesterol. Reaching a healthy weight can also help you to sleep more soundly, experience less pain from arthritis, and have more energy to take part in activities you enjoy.

Remember, if you need to lose weight, even a small weight loss will help lower your risk for heart disease and other serious health conditions.

At the very least, you should not gain any additional weight.

A recent study found that young adults who maintain their weight over time, even if they are overweight, have lower risk factors for heart disease in middle age than those whose weight increases. When it comes to weight loss, there are no quick fixes. Successful, lasting weight loss requires a change of lifestyle, not a brief effort to drop pounds quickly. Otherwise, you will probably regain the weight. Aim to lose between 1/2 pound to 2 pounds per week- no more. If you have a lot of weight to lose, ask your doctor, a registered dietitian, or a qualified nutritionist to help you develop a sensible plan for gradual weight loss.

To take off pounds and keep them off, you will need to make changes in both your eating and physical activity habits. Weight control is a question of balance. You take in calories from the foods you eat. You burn off calories during physical activity.

Cutting down on calories, especially calories from fat, is key to losing weight. Combining this change in diet with a regular physical activity program, such as walking or swimming, will help you both shed pounds and stay trim for the long term.

Getting Started

Anyone who has ever tried to lose weight-and keep it off-knows that it can be quite a challenge. Here are some tips to help you succeed:

Eat for health. Choose a wide variety of low-calorie, nutritious foods in moderate amounts. Include vegetables, fruits, whole grains, and low-fat or fat-free milk, as well as fish, lean meat, poultry, or dry beans. Choose foods that are low in fat and added sugars. Choose sensible portion sizes.

Watch calories. To lose weight, most overweight people will need to cut 500 to 1,000 calories per day from their current diet.

Keep milk on the menu. Don’t cut out milk products as you try to reduce calories and fat. Milk and milk products are rich in calcium, a nutrient that helps prevent the bone-thinning disease osteoporosis. Instead, choose low-fat or fat-free milk and milk products, which have the same amount of calcium as whole-milk products. Make the switch gradually. If you are used to drinking whole milk, first cut back to 2 percent, then move to 1 percent, and finally to fat-free milk.

Keep moving. Physical activity is key to successful, long-term weight loss. It can help you burn calories, trim extra fat from your waist, and control your appetite. It can also tone your muscles and increase aerobic fitness. To lose weight and to prevent further weight gain, gradually build up to at least 60 minutes of moderate intensity physical activity on most, and preferably all, days of the week. If you’ve lost weight, in order to keep it off, you’ll need to do even more physical activity-from 60-90 minutes of daily moderate- intensity physical activity. But you don’t need to run yourself ragged. A recent study showed that moderate physical activity, such as brisk walking, helps people lose weight as effectively as more vigorous exercise.

Steer clear of fast food. A single meal from a fast food restaurant may contain as many calories as you need for a whole day! A recent study showed that young adults who eat frequently at fast food restaurants gain more weight and are at higher risk for diabetes in middle age than those who avoid the fast food habit. If you do eat at a fast food restaurant, choose salads and grilled foods, and keep portion sizes small. Ask for salad dressings, mayonnaise, and other high-fat condiments to be served on the side-or not at all.

Know about medicines. If you are very overweight, or if you are overweight and have other weight-related risk factors or diseases, your doctor may advise you to take a medicine to help you take off pounds. You should use a weight-loss drug only after you have tried a low-calorie diet, more moderate-intensity physical activity, and other lifestyle changes for 6 months without successfully losing weight. Because weight-loss medicines have side effects, you should consider all of the risks and benefits before trying one of them.

These drugs should be used along with a low-calorie eating plan and regular physical activity, not as a substitute for these lifestyle changes.

Get support. Tell your family and friends about your weight-loss plans and let them know how they can be most helpful to you. Some people also find it useful to join a structured weight-loss program.

The most effective groups provide support and advice for permanently changing eating and physical activity habits.

Lock in your losses. After reaching your weight-loss goal, switch your efforts to keeping the weight off by continuing to eat a nutritious, lower calorie diet and getting regular physical activity. To maintain your weight, you’ll need to become even more active than before: Aim for 60 to 90 minutes of physical activity per day.

While this may seem like a tall order, remember that you can count the activities that you’re already doing. Common daily activities such as climbing stairs, pushing a stroller, unloading groceries, gardening, and brisk walking all count as physical activity. Just be sure you do enough of them!

Seven Secrets of Weight Management

If you have ever tried to take off weight, you know that it’s more than a matter of promising yourself that you’ll eat less and move more.

You also need to mentally prepare yourself for new behaviors. Here are some tips for getting and staying in a healthy weight mindset.

Start small. Many people set unrealistic goals for the amount of weight they want to lose. But you can greatly improve your health by losing just 5 to 10 percent of your starting weight. While you may choose to lose more weight later, keep in mind that this initial goal is both realistic and valuable.

Set smart goals. It’s important to set goals that are specific, achievable, and “forgiving” (allow you to be less than perfect). For example, “exercise more” is a fine goal, but it’s not very specific.

“Walk for 60 minutes every day” is specific and perhaps achievable.

But what if you have a bad cold one day, and you awake to a drenching rainstorm on another? “Walk 60 minutes, 5 days each week” is specific, achievable, and forgiving. A great goal!

Build on success. Rather than focusing on one big goal, choose a series of smaller goals that will bring you closer and closer to your larger goal. For example, if one of your big goals is to reduce your daily calories from 2,000 to 1,200, first reduce your calories to 1,700, then move to 1,400, and finally to 1,200. Likewise, with physical activity, first establish a “small” new habit-such as walking 10 minutes a day-and then gradually increase it. Everyone can find time to exercise 10 minutes each day. When you experience success at reaching a small goal, it will motivate you to keep moving toward your larger goals.

Reward yourself! Rewards that you control will encourage you to achieve your goals. For a reward to work well, choose something you really want, don’t put off giving it to yourself, and make it dependent on meeting a specific goal. The reward you choose may be something you buy for yourself or an act of self-kindness, such as an afternoon off from your usual responsibilities or an evening spent with a friend. Avoid food as a reward. It usually works better to give yourself frequent, small rewards for reaching short-term goals than bigger rewards that require a long, difficult effort.

Write it down. Regularly record what you do on your weight-loss program, such as your daily calorie intake and amount of physical activity, as well as changes in your weight. (Try to weigh yourself at the same time of day once or twice a week.) Keeping track this way can help you and your health care provider determine what behaviors you may want to improve. Keeping tabs on your progress can also help you stay motivated.

Know your triggers. To lose weight successfully, you’ll need to be aware of your personal eating “triggers.” These are the situations that usually bring on the urge to overeat. For instance, you may get a case of the munchies while watching TV, when you see treats next to the office coffeepot, or when you’re with a friend who loves to snack. To “turn off” the trigger, you’ll need to make a change in the tempting situation. Example: If the pile of doughnuts near the coffeepot is hard to resist, leave the scene as soon as you pour yourself a cup of coffee.

The fine art of feeling full. Changing the way you eat can help you eat less without feeling deprived. Eating slowly can help you feel satisfied sooner, and therefore you will avoid second helpings.

Eating lots of vegetables and fruits and drinking plenty of non-caloric beverages can also make you feel fuller. Another trick is to use smaller plates and taller, narrower glasses so that moderate portions don’t seem skimpy. It can also help to set a regular eating schedule, especially if you tend to skip or delay meals.

How To Choose a Weight-Loss Program

Some people lose weight on their own, while others like the support of a structured program. If you decide to participate in a weight loss program, here are some questions to ask before you join:

Does the program provide counseling to help you change your eating and activity habits?

The program should teach you how to permanently change eating and lifestyle habits such as lack of physical activity, which have contributed to weight gain. Research shows that people who successfully keep weight off are those who make changes in their overall lifestyles, rather than simply join an exercise program.

Does the staff include qualified health professionals, such as nutritionists, registered dietitians, doctors, nurses, psychologists, and exercise physiologists?

Qualified professionals can help you lose weight safely and successfully.

Before getting started, you’ll need to be examined by a doctor if you have any health problems, are currently taking or plan to take any medicine, or plan to lose more than 15 to 20 pounds.

Does the program offer training on how to deal with times when you may feel stressed and slip back into old habits?

The program should provide long-term strategies for preventing and coping with possible weight problems in the future. These strategies might include setting up a support system and a regular physical activity routine.

Do you help make decisions about food choices and weight-loss goals?

In setting weight-loss goals, the program staff should consider your personal food likes and dislikes, as well as your lifestyle. Avoid a “one strategy fits all” program.

Are there fees and costs for additional items, such as dietary supplements?

Before you sign up, find out the total costs of participating in the program. If possible, get the costs in writing.

How successful is your program?

Few weight-loss programs gather reliable information on how well they work. But it’s still worthwhile to ask:

• What percentage of people who start this program complete it?
• What percentage of people experience problems or side effects? What are they?
• What is the average weight loss among those who finish the program?

Get Moving!

Regular physical activity is a powerful way to reduce your risk of heart disease. Physical activity directly helps prevent heart problems.

Staying active also helps prevent and control high blood pressure, keep cholesterol levels healthy, and prevent and control diabetes.

Plus, regular physical activity is a great way to help take off extra pounds-and keep them off.

Regular physical activity has a host of other health benefits. It may help prevent cancers of the breast, uterus, and colon. Staying active also strengthens the lungs, tones the muscles, keeps the joints in good condition, improves balance, and may slow bone loss. It also helps many people sleep better, feel less depressed, cope better with stress and anxiety, and generally feel more relaxed and energetic.

You can benefit from physical activity at any age. In fact, staying active can help prevent, delay, or improve many age-related health problems. As you grow older, weight bearing activities can be particularly helpful for strengthening bones and muscles, improving balance, and lowering the risk for serious falls. Good weight bearing activities include carrying groceries, walking, jogging, and lifting weights. (Start with 1- to 3-pound hand weights and gradually progress to heavier weights.)

Activities that promote balance and flexibility are also important. Practices such as T’ai Chi and yoga can improve both balance and flexibility and can be done alternately with heart healthy physical activities. Check with your health insurance plan, local recreation center, YWCA or YMCA, or adult education program for low-cost classes in your area.

A Little Activity Goes a Long Way

The good news is that to reap benefits from physical activity, you don’t have to run a marathon-or anything close to it. To reduce the risk of disease, you only need to do about 30 minutes of moderate intensity physical activity on most, and preferably all, days of the week. If you’re trying to manage your weight and prevent gradual, unhealthy weight gain, try to boost that level to approximately 60 minutes of moderate- to vigorous-intensity physical activity on most days of the week.

Brisk walking (3 to 4 miles per hour) is an easy way to help keep your heart healthy. One study, for example, showed that regular, brisk walking reduced the risk of heart attack by the same amount as more vigorous exercise, such as jogging. To make physical activity a pleasure rather than a chore, choose activities you enjoy. Ride a bike. Go hiking. Dance. Play ball. Swim. Keep doing physical tasks around the house and yard. Rake leaves. Climb stairs. Mulch your garden. Paint a room.

You can do an activity for 30 minutes at one time, or choose shorter periods of at least 10 minutes each. For example, you could spend 10 minutes walking on your lunch break, another 10 minutes raking leaves in the backyard, and another 10 minutes lifting weights. The important thing is to total about 30 minutes of activity each day. (To avoid weight gain, try to total about 60 minutes per day.)

No Sweat!

Getting regular physical activity can be easy-especially if you take advantage of everyday opportunities to move around. For example:

• Use stairs-both up and down-instead of elevators. Start with one flight of stairs and gradually build up to more.
• Park a few blocks from the office or store and walk the rest of the way. If you take public transportation, get off a stop or two early and walk a few blocks.
• Instead of eating that rich dessert or extra snack, take a brisk stroll around the neighborhood.
• Do housework or yard work at a more vigorous pace.
• When you travel, walk around the train station, bus station, or airport rather than sitting and waiting.
• Keep moving while you watch TV. Lift hand weights, do some gentle yoga stretches, or pedal an exercise bike.
• Spend less time watching TV and using the computer.

Safe Moves

Some people should get medical advice before starting regular physical activity. Check with your doctor if you:

• Are over 50 years old and not used to moderately energetic activity
• Currently have heart trouble or have had a heart attack
• Have a parent or sibling who developed heart disease at an early age
• Have a chronic health problem, such as high blood pressure, diabetes, osteoporosis, or obesity
• Once you get started, keep these guidelines in mind:

Go slow. Before each activity session, allow a 5-minute period of slow-to-moderate movement to give your body a chance to limber up and get ready for more exercise. At the end of the warmup period, gradually increase your pace. Toward the end of your activity, take another 5 minutes to cool down with a slower, less energetic pace. It’s best to wait until after your activity to do stretching exercises.

Listen to your body. A certain amount of stiffness is normal at first.

But if you hurt a joint or pull a muscle, stop the activity for several days to avoid more serious injury. Rest and over-the-counter painkillers can heal most minor muscle and joint problems.

Check the weather report. Dress appropriately for hot, humid days and for cold days. In all weather, drink lots of water before, during, and after physical activity.

Pay attention to warning signals. While physical activity can strengthen your heart, some types of activity may worsen existing heart problems. Warning signals include sudden dizziness, cold sweat, paleness, fainting, or pain or pressure in your upper body just after doing a physical activity. If you notice any of these signs, call your doctor right away.

Use caution. If you’re concerned about the safety of your surroundings, pair up with a buddy for outdoor activities. Walk, bike, or jog during daylight hours.

Stay the course. Unless you have to stop your activity for a health reason, stick with it. If you feel like giving up because you think you’re not going as fast or as far as you should, set smaller, shortterm goals for yourself. If you find yourself becoming bored, try doing an activity with a friend. Or switch to another activity. The tremendous health benefits of regular, moderate-intensity physical activity are well worth the effort.

What’s Your Excuse?

We all have reasons to stay inactive. But with a little thought and planning, you can overcome most obstacles to physical activity. For example:

“I don’t have time to exercise.” While physical activity does take time, remember that you can reduce your heart disease risk by getting just 30 minutes of moderate-intensity physical activity on most days of the week. Plus, you can save time by doubling up on some activities. For example, you can ride an exercise bike or use hand weights while watching TV. Or, you can transform some of your everyday chores-like washing your car or walking the dog-into heart healthy activities by doing them more briskly than usual.

“I don’t like to exercise.” You may have bad memories of doing sit ups or running around the track in high school, forcing yourself through every sweating, panting moment. Now we know that you can get plenty of gain without pain. Activities you already do, such as gardening or walking, can improve your health. So just do more of the activities you like. If possible, get your friends or family members involved so that you can support each other.

“I don’t have the energy to be more active.” Get active first-with brief periods of moderate-intensity physical activity-and watch your energy start to soar. Once you begin regular physical activity, you will almost certainly feel stronger and more vigorous. As you progress, daily tasks will seem easier.

“I want to exercise, but I keep forgetting!” Leave your sneakers near the door to remind yourself to walk, or bring a change of clothes to work and head straight for the gym, yoga class, or walking trail on the way home. Put a note on your calendar to remind yourself to exercise. While you’re at it, get in the habit of adding more activity to your daily routine.

You Can Stop Smoking

The good news is that quitting smoking immediately reduces your risk of heart disease and other serious disorders, with the benefit increasing over time. Just 1 year after you stop smoking, your heart disease risk will drop by more than half. Within several years, it will approach the heart disease risk of someone who has never smoked.

No matter how long you’ve been smoking, or how much, quitting will lessen your chances of developing heart disease.

Prepare to Succeed

• Get motivated. Take some time to think about all the benefits of being “smoke free.” Besides the health benefits of quitting, what else do you have to gain? Money saved from not buying cigarettes? Loved ones no longer exposed to secondhand smoke? A better appearance? No more standing outside in the cold or rain for a smoke? Write down all of the reasons you want to stop smoking.

• Sign on the dotted line. Write a brief contract that states your intention to stop smoking, your quitting date, and some ways you plan to reward yourself for becoming an ex-smoker. Have someone sign it with you.

• Lineup support. Ask the person who cosigns your contract-or another friend or relative-to give you special support in your efforts to quit. Plan to get in touch with your support person regularly to share your progress and to get encouragement. If possible, quit with a friend or family member.

Breaking the Habit

• Know yourself. To quit successfully, you need to know your personal smoking “triggers.” These are the situations and feelings that typically bring on the urge to light up. Some common triggers are drinking coffee, having an alcoholic drink, talking on the phone, watching someone else smoke, and experiencing stress. Make a list of your own personal triggers. Especially during the first weeks after quitting, try to avoid as many triggers as you can.

• Find new habits. Replace your “triggers” with new activities that you don’t associate with smoking. For example, if you’ve always had a cigarette with a cup of coffee, switch to tea for a while. If stress is a trigger for you, try a relaxation exercise such as deep breathing to calm yourself. (Take a slow, deep breath, count to five, and release it. Repeat 10 times.)

• Keep busy. Get involved in activities that require you to use your hands, such as needlework, art projects, jigsaw puzzles, or fix-up projects around your house or apartment. When you feel the urge to put something in your mouth, try some vegetable sticks, apple slices, or sugarless gum. Some people find it helpful to inhale on a straw or chew on a toothpick until the urge passes.

• Keep moving. Walk, garden, bike, or do some yoga stretches. Physical activity will make you feel better and will help prevent weight gain.

• Know what to expect. During the first few weeks after quitting, you may experience temporary withdrawal symptoms such as headaches, irritability, tiredness, and trouble concentrating. While these feelings are not pleasant, it may help to know that they are signs that your body is recovering from smoking. Most symptoms end within 2 to 4 weeks.

• Ask for help. A number of free or low-cost programs are available to help people stop smoking. They include programs offered by local chapters of the American Lung Association and the American Cancer Society. Other low-cost programs can be found through hospitals, health maintenance organizations, workplaces, and community groups.

• Give yourself a break. Get plenty of rest, drink lots of water, and eat three healthy meals each day. If you are not as productive or cheerful as usual during the first weeks after quitting, be gentle with yourself. Give yourself a chance to adjust to your new smoke-free lifestyle. Congratulate yourself for making a major, positive change in your life.

If You “Slip”

A slip means that you’ve had a small setback and smoked a cigarette after your quit date. Most smokers slip three to five times before they quit for good. To get right back on the nonsmoking track:

• Don’t be discouraged. Having a cigarette doesn’t mean you can’t quit smoking. A slip happens to many people who successfully quit. Keep thinking of yourself as a nonsmoker. (You are one.)

• Learn from experience. What was the “trigger” that made you light up? Were you driving home from work, enjoying a glass of wine at a party, feeling angry with your boss? Think back on the day’s events until you remember what the trigger was.

• Take charge. Write a list of things you will do the next time you face that particular trigger situation-and other tempting situations as well. Sign a new contract with your support person to show yourself how determined you are to kick the habit. You’re on your way.

A Change of Heart

Taking care of your heart is one of the most important things you can do for your health and well-being. But, because heart health involves changing daily habits, it can require some real effort. To make the process easier, try tackling only one habit at a time. For example, if you smoke cigarettes and also eat a diet high in saturated fats, work first on kicking the smoking habit. Then, once you’ve become comfortable as a nonsmoker, begin to skim the fat from your diet.

Remember, nobody’s perfect. Nobody always eats the ideal diet or gets just the right amount of physical activity. The important thing is to follow a sensible, realistic plan that will gradually lessen your chances of developing heart disease.

So keep at it. Work with your doctor. Ask family members and friends for support. If you slip, try again. Be good to your heart, and it will reward you many times over-with a better chance for a longer, more vigorous life.

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