Cigarette Smoking and Cardiovascular Diseases
AHA Scientific Position
Cigarette smoking is the most important preventable cause of premature death in the United States. It accounts for nearly 440,000 of the more than 2.4 million annual deaths. Cigarette smokers have a higher risk of developing several chronic disorders. These include fatty buildups in arteries, several types of cancer and chronic obstructive pulmonary disease (lung problems). Atherosclerosis (buildup of fatty substances in the arteries) is a chief contributor to the high number of deaths from smoking. Many studies detail the evidence that cigarette smoking is a major cause of coronary heart disease, which leads to heart attack.
How does smoking affect coronary heart disease risk?
Cigarette and tobacco smoke, high blood cholesterol, high blood pressure, physical inactivity, obesity and diabetes are the six major independent risk factors for coronary heart disease that you can modify or control. Cigarette smoking is so widespread and significant as a risk factor that the Surgeon General has called it "the leading preventable cause of disease and deaths in the United States."
Cigarette smoking increases the risk of coronary heart disease by itself. When it acts with other factors, it greatly increases risk. Smoking increases blood pressure, decreases exercise tolerance and increases the tendency for blood to clot. Smoking also increases the risk of recurrent coronary heart disease after bypass surgery.
Cigarette smoking is the most important risk factor for young men and women. It produces a greater relative risk in persons under age 50 than in those over 50.
Women who smoke and use oral contraceptives greatly increase their risk of coronary heart disease and stroke compared with nonsmoking women who use oral contraceptives.
Smoking decreases HDL (good) cholesterol. Cigarette smoking combined with a family history of heart disease also seems to greatly increase the risk.
What about cigarette smoking and stroke and peripheral arterial disease?
Studies show that cigarette smoking is an important risk factor for stroke. Inhaling cigarette smoke produces several effects that damage the cerebrovascular system. Women who take oral contraceptives and smoke increase their risk of stroke many times. Smoking also creates a higher risk for peripheral arterial disease and aortic aneurysm.
What about cigar and pipe smoking?
People who smoke cigars or pipes seem to have a higher risk of death from coronary heart disease (and possibly stroke), but their risk isn't as great as that of cigarette smokers. This is probably because they're less likely to inhale the smoke. Currently there's very little scientific information on cigar and pipe smoking and cardiovascular disease, especially among young men, who represent the vast majority of cigar users.
What about passive or secondhand smoke?
The link between seconhand smoke (also called environmental tobacco smoke) and disease is well known, and the connection to cardiovascular-related disability and death is also clear. About 22,700 to 69,600 premature deaths from heart and blood vessel disease are caused by other people's smoke each year.
Tuesday, January 13, 2009
Your Heart and How it Works
Your Heart and How it Works
The normal heart is a strong, hard-working pump made of muscle tissue. It's about the size of a person's fist.
The heart has four chambers. The upper two chambers are the right artium and left atrium, and the lower two are the right ventricle and left ventricle (see Figure A in diagram). Blood is pumped through the chambers, aided by four heart valves. The valves open and close to let the blood flow in only one direction.
The four heart valves are:
the tricuspid valve, located between the right atrium and the right ventricle
the pulmonary (pulmonic) valve, between the right ventricle and the pulmonary artery
the mitral valve, between the left atrium and left ventricle
the aortic valve, between the left ventricle and the aorta.
Each valve has a set of "flaps" (also called leaflets or cusps). The mitral valve normally has two flaps; the others have three flaps.
Dark bluish blood, low in oxygen, flows back to the heart after circulating through the body. It returns to the heart through veins and enters the right atrium. This chamber empties blood through the tricuspid valve (B) into the right ventricle.
The right ventricle pumps the blood under low pressure through the pulmonary valve into the pulmonary artery. From there the blood goes to the lungs where it gets fresh oxygen (C). After the blood is refreshed with oxygen, it's bright red. Then it returns by the pulmonary veins to the left atrium. From there it passes through the mitral valve (D) and enters the left ventricle.
The left ventricle pumps the red oxygen-rich blood out through the aortic valve into the aorta (E). The aorta takes blood to the body's general circulation. The blood pressure in the left ventricle is the same as the pressure measured in the arm.
What About Fad Diets?
What About Fad Diets?
As fad diets come and go, the weight goes up and down.
When bathing suit season approaches, there’s always a diet that promises you’ll be thinner in six weeks. The appeal of these diets comes from the hope that we can be slim and trim with as little effort as possible. Most fad diets work in the beginning, usually because the suggested eating regimens help you cut calories in one way or another. But diets that restrict certain food groups or promise unrealistic results are difficult – or unhealthy – to sustain over time. As soon as you go back to your usual eating patterns, the weight comes piling back on. This creates the yo-yo effect of losing and regaining weight.
There is no magic bullet.
No matter which hook a fad diet is using, it isn’t reasonable to expect miraculous weight loss that will last. The trick is to find an everyday eating plan that not only keeps the pounds off but also provides the right balance of calories and nutrition – and that combination requires a lifestyle change.
While most fad diets result in quick weight loss early on, more research is needed on the effectiveness for long-term weight loss. If followed for a long time, these diets may result in potential health problems. To lose weight safely and effectively, you should eat an appropriate number of calories from a balanced diet rich in fresh fruits and vegetables, whole grains, and fat-free dairy products. Also cut back on the nutrient-poor foods, and be physically active.
You’ll know it’s a fad diet if it:
Promises magic or miracle foods that burn fat.
Requires you to eat unusual quantities of only one food or food type.
Requires rigid menus of a limited selection of foods to be eaten at a specific time and day.
Requires you to eat specific food combinations in certain sequences or combinations.
Promises rapid weight loss of more than two pounds a week.
Has no warning for those with diabetes or high blood pressure to seek medical advice before starting the diet.
Does not include increased physical activity as part of the plan
As fad diets come and go, the weight goes up and down.
When bathing suit season approaches, there’s always a diet that promises you’ll be thinner in six weeks. The appeal of these diets comes from the hope that we can be slim and trim with as little effort as possible. Most fad diets work in the beginning, usually because the suggested eating regimens help you cut calories in one way or another. But diets that restrict certain food groups or promise unrealistic results are difficult – or unhealthy – to sustain over time. As soon as you go back to your usual eating patterns, the weight comes piling back on. This creates the yo-yo effect of losing and regaining weight.
There is no magic bullet.
No matter which hook a fad diet is using, it isn’t reasonable to expect miraculous weight loss that will last. The trick is to find an everyday eating plan that not only keeps the pounds off but also provides the right balance of calories and nutrition – and that combination requires a lifestyle change.
While most fad diets result in quick weight loss early on, more research is needed on the effectiveness for long-term weight loss. If followed for a long time, these diets may result in potential health problems. To lose weight safely and effectively, you should eat an appropriate number of calories from a balanced diet rich in fresh fruits and vegetables, whole grains, and fat-free dairy products. Also cut back on the nutrient-poor foods, and be physically active.
You’ll know it’s a fad diet if it:
Promises magic or miracle foods that burn fat.
Requires you to eat unusual quantities of only one food or food type.
Requires rigid menus of a limited selection of foods to be eaten at a specific time and day.
Requires you to eat specific food combinations in certain sequences or combinations.
Promises rapid weight loss of more than two pounds a week.
Has no warning for those with diabetes or high blood pressure to seek medical advice before starting the diet.
Does not include increased physical activity as part of the plan
How Do You Maintain Weight Loss?
How Do You Maintain Weight Loss?
Get your head working and the middle will take care of itself!
The key to losing weight and keeping it off is to understand what really motivates you. Once you’ve felt the initial excitement of losing the first few pounds, you must find a way to turn that enthusiasm into the willpower to stick with your eating plan. You will encounter both ups and downs as you learn to maintain your weight. To help you through the downs, you need coping strategies. Think about what you really want to achieve. That desire will help you turn your eating and exercise strategies into a lifestyle that leads to lifelong weight control.
Ask Questions. What gives you the strength to resist temptation? Can you form new habits that you can live with forever? What are the rewards of weight loss for you? How much do you want those rewards?
Get Real. Losing 1 to 2 pounds a week is a realistic goal. Don’t burden yourself with unrealistic expectations. Talk with your healthcare professional to determine a healthy goal weight.
Stay Balanced. To maintain your weight, you must balance your intake of calories with the energy you burn. Just the difference of one 12-ounce soda (150 calories) versus at least 30 minutes of brisk walking on most days can add or subtract about 10 pounds to your weight each year!
Step Up to the Challenge. Strap on a pedometer and find out how many steps you take each day. Gradually add just 250 steps per day averaged out over the week. That will give you a good start on a healthy routine of physical activity. Most sedentary adults take only 2,500 to 3,500 steps a day. Aim to add between 4,000 to 6,000 to whatever you are doing now, for a total of 10,000 or more each day. The more steps you take, the better.
Shop Smart. Start your food control at the grocery store. Shop on a full stomach, use a list, read the labels on every food you buy, and skip any food that is not part of your chosen eating plan.
Take Notes. As you plan your eating and activity strategies, keep records. What types of foods are you eating? How do the calories add up? How much are you moving? As you lose weight, record what works for you and what doesn't. Review your notes so you can change strategies if needed.
Weigh Less. Don’t get on the scales every day. Once a week is fine. Try measuring inches lost instead of pounds.
Plan Ahead. Plan your meals, plan for ups and downs, plan for holidays and plan to feel great when you’ve made health a daily habit. If you can do what’s right 75 percent of the time, you’re going to succeed in the long run!
Get your head working and the middle will take care of itself!
The key to losing weight and keeping it off is to understand what really motivates you. Once you’ve felt the initial excitement of losing the first few pounds, you must find a way to turn that enthusiasm into the willpower to stick with your eating plan. You will encounter both ups and downs as you learn to maintain your weight. To help you through the downs, you need coping strategies. Think about what you really want to achieve. That desire will help you turn your eating and exercise strategies into a lifestyle that leads to lifelong weight control.
Ask Questions. What gives you the strength to resist temptation? Can you form new habits that you can live with forever? What are the rewards of weight loss for you? How much do you want those rewards?
Get Real. Losing 1 to 2 pounds a week is a realistic goal. Don’t burden yourself with unrealistic expectations. Talk with your healthcare professional to determine a healthy goal weight.
Stay Balanced. To maintain your weight, you must balance your intake of calories with the energy you burn. Just the difference of one 12-ounce soda (150 calories) versus at least 30 minutes of brisk walking on most days can add or subtract about 10 pounds to your weight each year!
Step Up to the Challenge. Strap on a pedometer and find out how many steps you take each day. Gradually add just 250 steps per day averaged out over the week. That will give you a good start on a healthy routine of physical activity. Most sedentary adults take only 2,500 to 3,500 steps a day. Aim to add between 4,000 to 6,000 to whatever you are doing now, for a total of 10,000 or more each day. The more steps you take, the better.
Shop Smart. Start your food control at the grocery store. Shop on a full stomach, use a list, read the labels on every food you buy, and skip any food that is not part of your chosen eating plan.
Take Notes. As you plan your eating and activity strategies, keep records. What types of foods are you eating? How do the calories add up? How much are you moving? As you lose weight, record what works for you and what doesn't. Review your notes so you can change strategies if needed.
Weigh Less. Don’t get on the scales every day. Once a week is fine. Try measuring inches lost instead of pounds.
Plan Ahead. Plan your meals, plan for ups and downs, plan for holidays and plan to feel great when you’ve made health a daily habit. If you can do what’s right 75 percent of the time, you’re going to succeed in the long run!
Monday, January 12, 2009
Diet and Lifestyle Recommendations
Diet and Lifestyle Recommendations
A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. It’s not as hard as you may think! Remember, it's the overall pattern of your choices that counts.
Make the simple steps below part of your life for long-term benefits to your health and your heart.
Use up at least as many calories as you take in.
Start by knowing how many calories you should be eating and drinking to maintain your weight. Don’t eat more calories than you know you can burn up every day. Increase the amount and intensity of your physical activity to match the number of calories you take in. Aim for at least 30 minutes of moderate physical activity on most days of the week or — best of all — at least 30 minutes every day. Regular physical activity can help you maintain your weight, keep off weight that you lose and help you reach physical and cardiovascular fitness. If you can’t do at least 30 minutes at one time, you can add up 10-minute sessions throughout the day
Be Physically Active
Being active brings many benefits for your heart and your health. Regular physical activity can help you improve your blood pressure and blood sugar levels and reduce your risk for chronic diseases such as type 2 diabetes, osteoporosis, obesity, depression, and breast and colon cancer.
How much activity do you need? Aim to get at least 30 minutes of moderate physical activity on most, if not all, days of the week. If you are trying to lose weight, aim for 30 to 60 minutes on most days.
One way to live a more active lifestyle is to incorporate as much physical movement into your usual daily activities as you can. For example, decide to take the stairs instead of riding the elevator. It may sound simple, but small steps do add up. Instead of finding ways to avoid the physical aspects of daily tasks, try to improve your fitness by doing more, not less.
Keep a written log of your physical activity to help you figure out how much exercise you get versus how much you need.
Track and cut down on your "screen" time, including watching television, surfing the Web, and playing computer games.
Use this table to estimate how many calories you can burn in 30 minutes of continuous activity. Your current weight will affect the number of calories burned.
Being physically active can boost your ability to make other lifestyle improvements as well. You'll feel more confident, have more energy, and serve as a good role model for your family and friends.
A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. It’s not as hard as you may think! Remember, it's the overall pattern of your choices that counts.
Make the simple steps below part of your life for long-term benefits to your health and your heart.
Use up at least as many calories as you take in.
Start by knowing how many calories you should be eating and drinking to maintain your weight. Don’t eat more calories than you know you can burn up every day. Increase the amount and intensity of your physical activity to match the number of calories you take in. Aim for at least 30 minutes of moderate physical activity on most days of the week or — best of all — at least 30 minutes every day. Regular physical activity can help you maintain your weight, keep off weight that you lose and help you reach physical and cardiovascular fitness. If you can’t do at least 30 minutes at one time, you can add up 10-minute sessions throughout the day
Be Physically Active
Being active brings many benefits for your heart and your health. Regular physical activity can help you improve your blood pressure and blood sugar levels and reduce your risk for chronic diseases such as type 2 diabetes, osteoporosis, obesity, depression, and breast and colon cancer.
How much activity do you need? Aim to get at least 30 minutes of moderate physical activity on most, if not all, days of the week. If you are trying to lose weight, aim for 30 to 60 minutes on most days.
One way to live a more active lifestyle is to incorporate as much physical movement into your usual daily activities as you can. For example, decide to take the stairs instead of riding the elevator. It may sound simple, but small steps do add up. Instead of finding ways to avoid the physical aspects of daily tasks, try to improve your fitness by doing more, not less.
Keep a written log of your physical activity to help you figure out how much exercise you get versus how much you need.
Track and cut down on your "screen" time, including watching television, surfing the Web, and playing computer games.
Use this table to estimate how many calories you can burn in 30 minutes of continuous activity. Your current weight will affect the number of calories burned.
Calories Used in 30 Minutes by Activity and Weight
150 Pounds
200 Pounds
Playing basketball
282
376
Bicycling
163
217
Gardening
195
260
Hiking
204
272
Jogging at 5 mph
270
360
Mowing with a light push mower
135
180
Playing tennis (singles)
234
310
Walking at 1 mile per hour
68
90
Walking at 5 miles per hour
225
300
Being physically active can boost your ability to make other lifestyle improvements as well. You'll feel more confident, have more energy, and serve as a good role model for your family and friends.
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