Ask a Nurse Health Coach
Q: W
hat can I do to prevent another
Q: W
hat changes should I make to my
heart attack?
A:
heart attack can be a lifesaving wake-up
A
call to make healthy lifestyle changes. Your
life after a heart attack should include
exercising, eating a healthy diet and working
on reducing heart attack risk factors such as
smoking, weight, stress and inactivity.
Q: Is it safe to exercise after I’ve had a
heart attack?
A:
Y ou will want to check with your doctor
before you start exercising.* But it should
definitely be a part of your plan. Your doctor
may suggest a stress test to develop an
exercise plan for you. And eventually, you
should get some brisk exercise, like walking,
for at least a half hour on most days of the
week.
10325M
Exercising will help you lose weight. And
losing as little as 10 pounds could reduce
your risk for another heart attack.
diet?
A:
healthy diet will help control your blood
A
pressure and cholesterol. This will help your
heart health. Eating lots of fruits and
vegetables, maintaining a healthy weight
and using less salt can help control and
prevent high blood pressure.
And keep your diet low in saturated fat and
cholesterol. Total fat in your diet should stay
between 20 and 35 percent of total calories.
Saturated fat should make up less than 10
percent. Make sure to read your food labels.
Q: W
hat else should I keep in mind?
A: Don’t forget your emotional health, which
has an effect on your heart. You will want to
find ways to decrease and deal with stress.
Also, if necessary, seek treatment for
depression. Untreated depression boosts the
risk for having another heart attack.
Lastly, if you smoke, quit. Within two years,
you could reduce your heart attack risk by
one-third.
*For most people, beginning a light, low-intensity workout program is safe. However, if you are new to exercising, have been
inactive for an extended period of time, have any medical issues or are looking to start an intense exercise program, you should
speak to your doctor first.
The Health Chronicle newsletter is part of HAP’s overall program to help members improve their health by offering practical suggestions
for living with chronic conditions. To provide suggestions on improving our programs, call HAP’s CareTrackTM program toll-free at
(800) 288-2902. The information in this publication does not change or replace the information in your HAP Subscriber Contract, Group
Health Insurance Policy, Riders or Handbooks and does not necessarily reflect the policies or opinions of HAP, its officers or board of
directors. The information is for general educational purposes and is not a substitution for the advice of your doctor. You should
consult your HAP personal care physician for your health care needs. HAP does not discriminate on the basis of race, color, national
origin, age, religion, sex or mental or physical disability in its employment practices or in the provision of health care services.
9.5M 9/11 723
Health Chronicle
Coronary Artery Disease
Volume 7, Issue 2
Fall 2011
How to Add Some DASH to Your Diet
Keeping your blood pressure and cholesterol at
normal levels are two important ways to keep your
heart healthy. And that can start with a healthy diet,
like the DASH diet — or Dietary Approaches to Stop
Hypertension. The plan is rich in nutrients that are
proven to lower both blood pressure and cholesterol.
Do You Need DASH?
Your goal blood pressure should be less than 120/80.
Take a look at your blood pressure reading. Is the top
number — or systolic pressure — greater than 140?
Or is the bottom number — diastolic pressure —
higher than 90? If so, you have high blood pressure,
or hypertension.
The good news? In one study, people with high blood
pressure who followed the DASH diet for eight weeks
saw their blood pressure drop by eight to 14 points.
And even those without high blood pressure
experienced a drop in their reading. This suggests
that DASH can also be helpful for the whole family.
Incorporating DASH
The DASH diet limits meat, fish and poultry to a
combined six ounces a day or less. So think of meat
as only one part of a meal, rather than the main
course.
DASH also recommends that people eat four to five
servings of nuts, seeds and beans each week. You
may try substituting these protein sources in place of
meats in some of your meals.
You should also aim for eight to 10 servings of fruits
and vegetables. Not sure how to add a few more
servings to your diet? For dessert, top low-fat frozen
yogurt with sliced peaches or berries. And add
mushrooms or green pepper to your spaghetti sauce
for a few extra vegetables.
And don’t forget the dairy. DASH calls for two to three
daily servings of low- or non-fat dairy foods. Try
yogurt, milk or cheese. These make great snacks
throughout the day.
The HAP Healthy Dining Guide can help you
eat healthier when you’re on the go. Get your
FREE copy at hap.org. Log in and click the
My Health & Wellness tab. Select Tools and
Resources and then the link to the guide.
FEEDBACK
We love hearing from you.
You may contact us:
By mail:
Health Chronicle Editor
2850 W. Grand Boulevard
Detroit, MI 48202
By phone:
Toll-Free (800) 288-2902
Editorial Committee:
Nancy Ruhl, R.N., M.S.A.
Richard Precord, M.S.W.
Bala Pai, M.D.
Pat Slone, R.N., C.C.M.
Deborah Marine, J.D.
Marketing Staff:
Anita Landino, Director
Meribeth Tyszkiewicz,
Senior Marketing Specialist
Women: Do You Know Your
Heart Attack Symptoms?
The most common sign of a heart attack for both women and
men is tightness or pain in the center of the chest. But
sometimes heart attack symptoms are less dramatic. And
women are more likely than men to have less common heart
attack symptoms. These include:
●●
Shortness of breath (usually occurs with chest pain)
●●
Pain in the jaw, neck, back or arms
●●
Nausea
●●
Light-headedness
●●
Cold sweat
●●
Heartburn
Some symptoms can occur suddenly. But others develop slowly
over hours, days or weeks. The more symptoms you experience
the more likely it is that you’re having a heart attack. Seconds
matter when it comes to treatment. So know the possible
symptoms, and act right away.
Save a Life with CPR
HAP’s CareTrackTM program has
registered Nurse Health Coaches,
as well as behavioral health
specialists and pharmacists,
who will help you sort out any
questions or problems you may be
having with your health. Give us
a call toll-free at (800) 288-2902.
Or if you’d like more information
or tools for any of the conditions
we discuss in this newsletter,
our website hap.org is a great
reference that is available 24 hours
a day, seven days a week.
© 2011 Health Alliance Plan of Michigan
Anyone whose heart suddenly stops needs CPR right away to survive.
Call 911 then follow these directions. Continue until help arrives. You
can watch a brief video at www.handsonlycpr.org.
Push hard and fast in the
center of the person’s chest.
Try for 100 times per minute.
Push the chest down at least 2
inches for an adult. Push down
just 1.5 inches for a child.
If the person has stopped
breathing, push the chest
30 times then give two rescue
breaths. Repeat.
The Heart and
Brain Connection:
Heart Disease and
Stroke Risk
Coronary heart disease can increase your risk for
stroke. How? Heart disease can cause a condition
called atrial fibrillation (AF). It occurs when your
heart beats very fast and in an irregular pattern.
The abnormal flow of blood can cause blood clots.
Blood clots can travel from the heart to the brain
and cause a stroke.
The good news is that you may be able to prevent
AF. To reduce your risk:
●●
Don’t smoke.
●●
Exercise often.*
●●
Limit or avoid alcohol. Stick to two drinks or
less a day for men and one drink or less a day
for women.
●●
Eat a healthy diet that’s full of whole grains,
fruits and vegetables.
●●
Take your medications and visit your doctor
regularly.
Get Your Flu Shot This Fall
The flu vaccine helps prevent the flu and
lessens your symptoms if you do get it. The
CDC recommends that everyone ages 6
months and older get a flu shot.
Also, anyone older than age 65 should get
a one time pneumonia vaccine. People
with coronary heart disease and certain
chronic conditions should also get the
vaccine. It protects against a bacteria that
can cause pneumonia.
How to Tame Your
Resting Heart Rate
Coronary artery disease (CAD) means a blood vessel
that carries blood to your heart is blocked. This makes
your heart work harder than normal. It can lead to
chest pain, heart attack and death.
When you have CAD, it’s important to take steps to
lower your resting heart rate. Your resting heart rate is
how many times your heart beats per minute when you
are relaxed and not moving. Reducing your resting heart
rate helps take some strain off of your heart.
Here are four ways to control your heart rate.
Exercise for 30 minutes five days per week.* Aerobic
exercise such as walking, swimming or cycling
strengthens the heart and lowers resting heart rate.
Take your medication. Your doctor may prescribe
beta-blockers, which decrease your heart rate and
blood pressure.
Quit smoking. Nicotine in tobacco smoke increases
your heart rate with each puff.
Stress less. When you’re stressed, your heart rate
speeds up. Yoga, meditation or deep breathing can
help your body and mind relax.