Heart disease doesn’t dis- criminate, affecting men and women regardless of their age or where they live. In the United States, cardiovascu- lar disease is the number one cause of death, according to the American Heart As- sociation. North of the bor- der, one Canadian dies from heart disease or stroke every 7 minutes. So says the Heart & Stroke Foundation of Canada, a charity that an- nually spends millions of dol- lars researching heart dis- ease and promoting healthi- er lifestyles. For most men and women, the prevalence of heart dis- ease is no great surprise. Nearly every adult can point to a loved one who has dealt with heart disease. Many men and women can even point to a friend or family member who lost their battle with heart disease. That fa- miliarity should make people even more willing to adopt a heart-healthy lifestyle, some- thing the AHA admits is the best defense against heart disease and stroke. Though not all risk factors for heart disease can be controlled, there are ways to reduce that risk considerably. Control your blood pressure High blood pressure is the number one risk factor for stroke and a major risk for heart disease. Blood pres- sure measures the pressure or force of blood against the walls if your blood vessels, also known as arteries. Hav- ing your blood pressure tak- en is a routine on most doc- tor visits, but many people are unaware what the num- ber actually measures. The top number measures the pressure when the heart con- tracts and pushes blood out, while the bottom number is the lowest pressure when the heart relaxes and beats. Blood pressure that is consis- tently above 140/90 is con- sidered high. A normal blood pressure is one between 120/80 and 129/84. Because of the relation be- tween blood pressure and heart disease and stroke, men and women must take steps to control their blood pressure. Having your blood pressure checked regularly is a good start. Once you get checked, reduce the amount of sodium in your diet, re- placing high-sodium snacks with healthier fare and mon- itoring sodium intake dur- ing the day. The Heart & Stroke Foundation recom- mends eating less than 2,300 mg of sodium per day, and that includes salt added when making meals or eat- ing at the table. Maintaining a healthy body weight and successful- ly managing stress are addi- tional ways to control blood pressure. Limit alcohol consumption The AHA notes that exces- sive consumption of alcohol can contribute to high triglyc- erides, produce irregular heartbeats and eventually lead to heart failure or stroke. There is some evi- dence that people who drink moderately have a lower risk of heart disease than non- drinkers. But it’s also impor- tant to note that people who drink moderately also have a lower risk of heart disease than people who drink exces- sively. So when it comes to alcohol, moderation reigns supreme. One or two stan- dard drinks per day is enough depending on gender. The Heart & Stroke Founda- tion suggests that women who drink should not drink more than nine drinks a week, while men should not exceed 14 drinks in a single week. Of course, if there are ex- tenuating circumstances then all bets are off. Men and women with liver disease, mental illness or a personal or family history of alcohol problems should avoid alco- hol entirely. In addition, those taking certain medications should avoid alcohol con- sumption as well. For the lat- ter group, discuss alcohol con- sumption with your physi- cian when he or she writes you a prescription. Quit smoking The decision to smoke to- bacco is the decision to invite a host of potential physical ailments, not the least of which is heart disease. Smok- ing contributes to the buildup of plaque in the arteries, in- creases the risk of blood clots, reduces the amount of oxy- gen in the blood and increas- es blood pressure. As if that’s not enough, smoking also harms those around you. Ac- cording to the American Can- cer Society, secondhand smoke is responsible for 3,400 lung cancer deaths among nonsmokers in the United States each year. In Canada, nearly 8,000 non- smokers lose their lives each year from exposure to sec- ondhand smoke. What might surprise some people, however, is how quickly quitting smoking can reduce a person’s risk for heart disease. According to the Heart & Stroke Founda- tion, within 48 hours of quit- ting a person’s chances of having heart disease have al- ready started to go down. For those who successfully avoid smoking for one year, the risk of a suffering a smoking-re- lated heart attack has been cut in half. After 15 years, the risk of heart attack is the same as someone who never smoked at all. Embrace physical activity People who are physically inactive are twice as likely to be at risk for heart disease or stroke than people who are physically active. The AHA notes that research has shown that getting at least 30 minutes of physical activ- ity on five or more days of the week can help lower blood pressure and lower cholesterol while helping to maintain a healthy weight. If starting from scratch, even light physical activity can provide some health benefits. Gradually work your way up to more demanding activi- ties, and make physical activ- ity a routine part of your dai- ly life. More information on heart disease and stroke is avail- able online at www.heart.org and www.heartandstroke.ca. 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Reduce your heart disease risk Though chest pains can certainly affect both men and women, they are most commonly associated with men. And men are quick to associate chest pains with a heart attack. While it’s important not to overreact, it’s equally important for men not to under-react when suffer- ing chest pains as well. In fact, con- sulting a physician as soon as possi- ble is the safest course of action to take. In the meantime, it doesn’t hurt to educate yourself as to what differ- ent types of chest pain might indi- cate. • Burning chest pain. Burning chest pains might be a pain in the neck (not to mention the chest), they are often the result of a respiratory of viral infec- tion, and not something larger. • Chest pain that gradu- ally worsens when eating or exercising. This particu- lar type of pain is a warn- ing sign for heart disease, most notably angina. Angi- na occurs when not enough blood can flow to the heart because blood vessels have narrowed as a result of hardened arteries. Imme- diately after feeling any pain of this sort, consult a physician. • Burning chest and rib pain soon accompanied by a rash. Shingles, a viral in- fection that eventually de- velops into blisters that can take several weeks to heal, can manifest itself through burning chest and rib pain followed soon after by a rash. While younger men can get shingles, it’s most common in older men with weak immune sys- tems. • Chest pain accompa- nied by rapid shortness of breath. Shortness of breath, when it is accom- panying chest pain, is most like- ly a blood clot in the lungs known as a pulmonary embolism. The chest pain in this instance will be deep, and the short- ness of breath will be extreme and develop quickly. Again, im- mediately consult a physician when feel- ing any pain similar to this. • Muscle or bone pain in the chest. Men who recent- ly returned to exercise often expe- rience mus- cle or bone pain in their chest. While it’s nothing to scoff at and should be re- ported to a physician, es- pecially if it’s persistent, it’s more than likely a side effect of your new lifestyle. • Painful chest lump. This often occurs during the summer months or when a man returns from a vacation in a tropical loca- tion. The pain occurs seem- ingly out of nowhere at the lower end of the sternum or breastbone. The “lump” is actually the cartilagi- nous end of the sternum, which projects forward a bit and can become tender when subjected to constant pressure, such as that caused by lying face-down on a beach for hours. Sen- sitivity should subside in a week if you avoid lying on your stomach. Understanding chest pains and what they mean It might be a heart attack While chest pains are al- ways indicative of a heart attack, that doesn’t mean they’re not indicative of a heart attack. The following symptoms are possible sig- nals of a heart attack: • chest pain that feels like a heavy weight has been placed on the chest • pain that spreads from the chest to the back, neck, jaw, upper abdomen, or one or both upper shoulders or arms (the left shoulder and arm are most common) • dizziness or lighthead- edness • changes in heartbeat, be it faster, slower and/or ir- regular • nausea or vomiting For men, it’s important to know that any pain with re- spect to the chest should not be taken lightly. If any of the above symptoms are noticed, calmly report them to your physician immedi- ately and be mindful of when they started and how often they occurred. Knowing how to react could save life