Heart health Published Feb. 3, 2009 By Capt. Meagan Bender, Airman 1st Class Angela Martell and Ms. Terri Fisher 21st MDG PETERSON AIR FORCE BASE, Colo. -- What have you done lately to improve the health of your heart? Did you know that coronary heart disease is the No. 1 and stroke is the No. 3 cause of death in the United States? That's why it's so important to reduce your risk factors, know the warning signs and know how to respond quickly and properly if warning signs occur. Better lifestyle habits can help you reduce your risk for heart attack and stroke. To improve heart health: Limit saturated and trans fats Maintain a healthy weight through diet and exercise Don't smoke and stay away from tobacco smoke Learn to manage stress - Be sweeter to your loved ones Dietary fats are essential to give your body energy and to support cell growth, but most people eat too much fat. There are four major dietary fats in the foods we eat: saturated fats, trans fats, monounsaturated fats and polyunsaturated fats. The bad fats, saturated and trans fats, tend to be more solid at room temperature and should be limited to less than 10% of total caloric intake for improved heart health. Use up at least as many calories as you take in. Eat a variety of nutritious foods from all the food groups. Nutrient-rich foods have vitamins, minerals, fiber and other nutrients but are lower in calories because they do not contain a high percentage of fat. To get the nutrients your body needs, choose foods like vegetables, fruits, whole-grain products and fat-free or low-fat dairy products on a regular basis. Physical inactivity is a major risk factor for cardiovascular disease. Swimming, cycling, jogging, skiing, aerobic dancing and walking can help your heart. According to the American Heart Association and the American College of Sports Medicine, all healthy adults, ages 18-65, should be getting at least 30 minutes of moderate intensity activity five days of the week. If you see or have any of the symptoms listed below, immediately call 9-1-1. Not all these signs occur in every heart attack or stroke. Sometimes they go away and return. If some occur, get help fast! Some heart attacks are sudden and intense, but most heart attacks start slowly, with mild pain or discomfort. Often people affected aren't sure what's wrong and wait too long before getting help. Signs of a heart attack include: Chest discomfort Discomfort in other areas of the upper body Shortness of breath Breaking into a cold sweat, nausea or lightheadedness The most common symptom of a heart attack is chest pain or discomfort, but women are more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain. Signs of a stroke include: Sudden numbness /weakness of the face, arm or leg, especially on one side of the body Sudden confusion, trouble speaking or understanding Sudden trouble seeing in one or both eyes Sudden trouble walking, dizziness, loss of balance or coordination Sudden, severe headache with no known cause If you were to encounter a heart-related emergency on base, these are the steps you should follow: First, tell someone to call 9-1-1, someone else to get an AED, and then begin CPR. If you do not know CPR, find someone nearby who does. If 9-1-1 is dialed from a base phone number, the call will be routed to the on-base fire department and the emergency system will be activated. If 9-1-1 is dialed from a cell phone, the call will be routed to the El Paso County emergency system. In this case, the caller will need to inform the operator the emergency location is at Peterson AFB. The call will then be redirected to Peterson's fire department. An Automated External Defibrillator (AED) should be used as soon as it arrives at the emergency scene. The Peterson HAWC offers the following services to promote a healthy heart lifestyle: - Heart Healthy Class: Feb 25th: 10 a.m. - 1 p.m A 3-hour nutrition class, including a cooking demonstration. Cholesterol and high blood pressure are discussed. Call 556-4292 to sign for class. - Tobacco Cessation: - 1st Thursday of the month: 11 a.m. - 12 p.m. -- 4-week class - Body Fat Measurements: Every Wednesday, 8 a.m. - 10 p.m. Information taken from the American Heart Association Web site: http://www.americanheart.org/presenter.jhtml?identifier=1200000 Numbers that count for a healthy heart: Total Cholesterol: Less than 200 mg/dL LDL (Bad) Cholesterol: People who are at intermediate risk for heart disease: <130 mg/dL People who are at high risk of heart disease including those who have heart disease or diabetes: <70 mg/dL HDL (Good) Cholesterol: Women: 40 mg/dL or higher / Men: 40 mg/dL or higher Triglycerides: Less than 150 mg/dL Blood Pressure: Less than 120/80 mmHg Fasting Glucose: Less than 100 mg/dL Body Mass Index (BMI): Less than 25 Waist Circumference: Women: 35 inches or less / Men: 40 inches or less