Recognize the symptoms of a heart attack
Could it be an attack?
Don’t hesitate to get medical help if you experience any of these symptoms and are at risk for heart disease. You have a one- to three-hour window before treatment options become limited, says Dr. Louise Pilote, a cardiovascular epidemiologist and professor of medicine at McGill University in Montreal.
Five warning signs:
1. Nausea, indigestion or vomiting
2. Sweating and/or cool, clammy skin
3. Difficulty breathing
4. Chest pain or discomfort*
5. Pain in the arm, neck, jaw or back*
Sudden discomfort or pain in these areas that does not go away with rest may indicate a heart attack. For women, chest pain may not be the first sign. Watch for unusual tiredness, trouble sleeping, problems breathing, indigestion and anxiety up to a month or so before a heart attack.
*May feel like burning, squeezing, heaviness, tightness or pressure.
Take action
Quit smoking.
“Quitting smoking is the most important thing you can do to cut your risk,” says Jennifer Price, an advanced practice nurse specializing in cardiology at Women’s College Hospital in Toronto. Smoking contributes to atherosclerosis (hardening of the arteries), doubling the risk of developing heart disease and certain types of stroke. The good news: after one year of quitting smoking, your risk of heart attack is half that of a smoker. Check out methods to quit smoking at the Lung Association’s website, lung.ca.
Get your cholesterol checked
If you have any risk factors for heart disease, you should get your cholesterol tested annually. You may be able to control your levels with diet changes.
Get your blood pressure checked, too
High blood pressure (the measure of the pressure of blood against the walls of your blood vessels) affects one in five Canadians. High blood pressure damages the walls, resulting in weakness or scarring that promotes the buildup of plaque, which blocks arteries. Controlling your blood pressure by managing your weight, eating a low-sodium healthy diet and getting regular exercise can reduce your risk of stroke by up to 40 per cent and your risk of heart disease by up to 50 per cent.
Eat five daily servings of fruit and vegetables
Of course, you need to reduce your consumption of saturated and trans fats, and processed and salty foods as well.
Zen out
“People think it’s stress that kills us,” says Dr. Beth Abramson, a cardiologist and associate professor of medicine at the University of Toronto, “but it’s how we deal with stress.” Find healthy ways to cope with stress, such as exercising, instead of reaching for fatty comfort foods. If you’re really overburdened, consult with a life coach or talk to loved ones about sharing some of the load.
Measure your waist
If your waist is more than 35 inches around, you could be at an increased risk of heart disease. Obesity begets high blood pressure and diabetes, which beget heart disease.
Schedule exercise into your calendar
Exercise 120 to 150 minutes per week and you’ll reduce your risk of heart disease by 30 per cent, according to Bob Reid, associate director of prevention and rehabilitation at the University of Ottawa Heart Institute. Check out easy ways to increase your heart rate below.
