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Caring for Your Heart
Submitted on Jan 2, 2020
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Table of Contents
Heart Disease Basics
Symptoms of a Heart Attack
Risk Factors for Heart Disease
HIV and Heart Disease
Reducing the Risk for Heart Disease
Taking Care of Yourself
Heart Disease Basics
Many people think of heart disease as a problem for men, yet it is a leading cause of death for women worldwide. According to the World Health Organization (WHO), heart disease and stroke were the top two causes of death among women overall in 2012, though the leading cause of death in girls and women ages 15-44 years was HIV/AIDS.
In the US, heart disease was also the number one cause of death for women in 2017, accounting for about one in five of all female deaths. By comparison, breast cancer caused only one in 38 deaths among women in the US. Almost two-thirds of women who died suddenly of coronary heart disease had no symptoms of heart trouble before they died. This is why it is important to get regular check-ups and understand your risk for heart disease (see Risk Factors of Heart Disease below).
Heart disease is a type of cardiovascular disease (CVD). This means that it affects your heart and blood vessels. There are several types of heart disease. The most common in the US is coronary artery disease (CAD), or coronary heart disease (CHD). It affects the blood vessels that supply the heart muscle and is most commonly associated with heart attacks. Another type is cerebrovascular disease, which affects the blood vessels that supply the brain. This type is most commonly associated with strokes.
CAD or CHD occur when hard patches, called plaques, build up in the blood vessels that supply blood to the heart. Plaque is made up of cholesterol, a fat-like substance found in the blood. Plaque buildup causes the arteries (blood vessels leading to the heart) to get narrower and become less flexible. This process is called atherosclerosis.
A heart attack occurs when a plaque breaks free from a blood vessel's wall and forms a clot that blocks an artery which is supplying blood to your heart. Because of this blockage, the oxygen-rich blood that the heart needs for pumping cannot reach it. As a result, part of the heart muscle may become injured or die.
Recent studies have shown that statins, a type of cholesterol-lowering drug, may reduce the amount of plaque in the blood vessels of people living with HIV. Thus, statins may help to reduce the risk of heart disease in people living with HIV. For more information, see the section 'Reducing the Risk for Heart Disease' below.
Symptoms of a Heart Attack
For some people, the first sign of heart disease is a heart attack. Symptoms of a heart attack include:
Pain, pressure, or discomfort in the chest: this may feel like heaviness, aching, burning, fullness, squeezing, or stabbing
Shortness of breath
Indigestion or heartburn
Nausea or vomiting
Pain in the arms, left shoulder, neck, throat, jaw, or back
Heart palpitations (irregular beats)
Increased heart rate ('racing' heart)
Weakness
Dizziness
Sweating
As with men, women's most common heart attack symptom is chest pain or discomfort. However, one study reported that four in ten women experienced no chest pain during a heart attack. In 2016, the American Heart Association confirmed that women are more likely than men to have some of the other common symptoms, particularly shortness of breath, nausea or vomiting, and back or jaw pain. Many women who have suffered a heart attack report that they simply felt like they had indigestion. If you feel heart attack symptoms, seek medical attention immediately.
Risk Factors for Heart Disease
Two out of every three women who die suddenly of coronary heart disease do not have any symptoms beforehand. You therefore should know your risk factors for heart disease and maintain good heart health. One of the most important factors is family history. If someone in your family has had heart disease, you are at greater risk for problems with your heart.
Age and gender also affect heart health. Generally, men are at greater risk than women and at an earlier age. For men, risk begins to go up at age 45 and continues to grow each year. For women, the risk generally does not start to go up until after menopause, when women lose the protective effect of estrogen. By age 65, the heart disease risk in women rises substantially.
Some studies have shown that taking hormone replacement therapy (HRT) may increase a woman's risk for heart disease, stroke, pulmonary embolism (blood clot in the lung), and breast cancer. For some women, the benefits of hormone replacement therapy outweigh the risk of heart disease. If you are thinking about hormone replacement therapy, talk to your health care provider so that you can decide what is right for you.
1. EAT LESS SALT
A diet high in salt can lead to high blood pressure, which can increase your risk of developing heart disease or a stroke. The maximum adult daily intake is no more than 6g of salt (2.5g of salt is the equivalent of 1g of sodium). Aim for foods that contain less than 1.5g salt or 0.6g sodium per 100g whenever possible. Try other herbs and spices to add flavour to your dishes such as:
Sprinkle your potatoes with paprika, ground white or black pepper, chives or mild chilli powder
Try oily fish like salmon (which is also good for your heart) with ginger, dill and spring onions
Chop coriander into your curries
Add garlic or basil to liven your pasta dishes
Thyme and sage works well on chicken and turkey
2. CUT BACK ON SUGAR
There’s no evidence that sugar itself damages the heart, but eating too much can lead to weight gain, which can raise your blood pressure and increase your risk of diabetes and heart disease.
3. KEEP SATURATE FAT TO A MINIMUM
Medical experts believe saturated fat – which is found in butter, ghee, margarine, fatty meats, dairy fats and processed foods such as pies, pastries and cakes – may increase cholesterol levels (high cholesterol is a known risk factor for heart problems).
4. GET YOUR FIVE A DAY
Boost your intake of the mineral potassium by eating at least five portions of fruit and veg a day (potassium may help lower your blood pressure). The nutrients in fruit and veg – such as vitamins, minerals and fibre – may also help keep your heart healthy and lower your cholesterol.
5. EAT MORE FISH
Oily fish – such as pilchards, sardines, mackerel, salmon and fresh tuna – are rich in omega-3 fatty acids, which are thought to improve your cholesterol levels. Vegetarians and vegans can get omega-3 fats from spinach, wheat germ, walnuts, flaxseed and flaxseed oil, soya and canola oil and pumpkin seeds.
6. QUIT
Smokers are almost twice as likely to have a heart attack as those who have never smoked, thanks to the way smoking damages your arteries, reduces your blood oxygen levels and raises your blood pressure. Find out how LloydsPharmacy can help you quit.
7. ALCOHOL
Too much alcohol can cause high blood pressure, abnormal heart rhythms and heart muscle damage. Stick to the current guideline for moderate alcohol drinking, which is 14 weekly units of alcohol spread evenly over at least three days. Here’s our top tips on how to keep your drinking under control.
8. STAY ACTIVE
Aim to get at least 150 minutes of moderate-intensity activity a week to lower your risk of developing heart disease. Split the 150 minutes up any way you like (five 30-minute sessions, or divide the 30 minutes into three 10-minute sessions). Not sure where to start? Here’s 10 exercises to fit into your day.
9. KEEP YOUR WEIGHT HEALTHY
If you’re overweight, your risk of high blood pressure and high cholesterol is higher than normal. If you need help with shedding the pounds, ask your LloydsPharmacy team about products that can boost your weight loss – or shop online.
10. TACKLE STRESS
Being under too much pressure can make you smoke, not exercise enough and drink more alcohol than you should. Try to find ways to de-stress on a regular basis (whatever helps make you feel calm will work, as long as you do it regularly). Perhaps you want to take up mindfulness? Here’s our guide for beginners.