Time for a Heart to Heart

 The month of February has become synonymous with images of hearts, love and that little guy in the diaper. But it’s also known for a different kind of heart, the anatomical one. Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States. According to the New York State Community Health Indicator Reports Dashboard, Clinton County has several cardiovascular disease indicators of high concern when the rates are compared to other counties in the state. Things like premature death (aged 35-64) mortality rates for cardiovascular disease, diseases of the heart, coronary heart disease and congestive heart failure are on the naughty list. It’s time to get smart about your heart. That means knowing what causes heart disease and what your individual risk factors are. To help navigate through all the medical jargon and recommendations, we have enlisted the help of AJay Keyser. AJay is a Family Nurse Practitioner who works with patients to help reduce their risk and manage their symptoms.

AJay, are Heart Disease and Cardiovascular Disease the same thing?

The cardiovascular system is made up of the heart, blood, and blood vessels. It’s a complex, intertwined network that transports blood through your entire body. Cardiovascular disease (also called heart disease) is just a general term for any condition affecting the heart (cardio) and blood vessels (vascular). Diseases like coronary artery disease (CAD), valvular heart disease, or heart failure fall under that umbrella and impact many of us here in Clinton County. CAD is one of the most common conditions and happens when the arteries around your heart (your coronary arteries) develop plaque and can’t properly deliver blood to your heart muscle. Plaque (made of cholesterol, calcium, and cellular debris) makes your arteries narrow, stiff, and prone to developing blockages. This can cause things like chest pain or shortness of breath and, in advanced stages, heart attack and stroke.

What about things like High Blood Pressure or High Cholesterol? Are those under the Heart Disease Umbrella?

High blood pressure and high cholesterol are conditions that weaken your cardiovascular system and increase the risk of developing heart disease. Think about CAD; if you have high cholesterol, you have a greater chance of developing plaque in your arteries, which puts you at higher risk of having a heart attack or stroke. If you have high blood pressure, the heart muscle has to work harder to overcome the high pressure in your vessels, becoming weak and prone to (heart) failure.

High blood pressure and high cholesterol aren’t the only risk factors for heart disease. Lifestyle choices like smoking, excessive alcohol intake and frequent, unhealthy dietary choices also increase risk. Conditions like diabetes, obesity, and stress are also significant risk factors and should be monitored closely by your healthcare provider.

Some people are genetically predisposed. It’s important to talk with first degree relatives (mother, father, siblings) to learn if they have any history of heart conditions. It may shed light into your own health and risk of developing heart disease. 

Okay, I get that anything labeled 'disease' is probably not a good thing, but why is Heart Disease something I want to avoid if I can?

When you think about heart disease, it is natural to think about all the bad outcomes (like heart attack and stroke). But it’s important to remember that heart disease is a chronic condition affecting millions of people and modern medicine and science have come a long way in developing lifesaving treatments that allow us to lead normal, healthy lives even after developing heart disease.

But we still have to recognize the negative effects heart disease has on the body and why it is essential to control any risk factors that predispose someone to heart disease. In general, you can develop distressing side effects like shortness of breath, worsening activity intolerance, chest pain and pressure, swelling in the legs, weakness, and fatigue. On top of that, uncontrolled heart disease causes significant emotional and physical stress that can impact all other systems in our body. That is one reason why annual wellness visits are so important to keep. They focus on preventative screening measures that can help detect early signs of problems. Routine blood pressure checks, regular cholesterol monitoring, and ongoing discussions with your provider about your risk factors can help prevent and control cardiovascular disease.

Okay, I can see my doctor regularly, that's simple enough. I really don't want to deal with any of the side effects you mentioned - so what else can I do?

Cardiologist really like to use the term “aggressive risk factor modification”. Basically that means if you have or are at risk of developing heart disease, your lifestyle choices should be evaluated and changed to prevent developing or worsening the disease.  It’s really important to not smoke and avoid excessive alcohol intake. Maintaining good control of chronic conditions like type 2 diabetes, and managing stress and anxiety are important too.

Whether you are at risk or not, the best preventative measures are prioritizing regular cardiovascular exercise and following a balanced, heart-heathy diet. Exercising 20-to-30 minutes (think: walking, jogging, biking, swimming) three to five times a week is great for your cardiovascular health (bonus, it’s also great for mental and emotional wellbeing). It is also important to watch what you eat.  It can seem like you hear about the importance of diet and exercise in many different chronic conditions, but the simplest solution is often the most effective.

Yes, let's talk diet. Beans, beans, they're good for your heart. The more you eat, the more you...

Heart healthy diets minimize salt, fat, and processed foods. Instead, they focus on lots of fruits, vegetables, healthy fats and fiber. Avoid fried, greasy food options. Choose lower fat meat options like chicken, turkey, and fish over red meat. Fresh and frozen fruits and vegetables are best. But if using canned, looked for vegetables that are marked as “no sodium” or “low sodium” and fruit that is canned in water or 100% juice. Whole grain breads, cereals, pastas and rice are easier to find than they used to be. Use nutrition labels to make smart choices. The American Heart Association and the Academy of Nutrition & Dietetics both offer simple, straight to the point label reading lessons on their websites.

Top 3 things to remember.

1. Talk to close relatives about family histories so you know your risk factors for Heart Disease.
2. Schedule and keep annual wellness checkups with your doctor or healthcare professional to stay on top of any concerns.
3. Many risk factors for Heart Disease are modifiable. Stay active, eat healthy foods, and don't smoke.