Nevada County Picayune and Gurdon Times Newspaper Archive

Extension Service Gives Tips For Controlling Heart Disease

BARBARA A. HOLT, PhD.

CLARK COUNTY EXTENSION AGENT

FAMILY AND CONSUMER SCIENCES

COOPERATIVE EXTENSION SERVICES

Heart disease is the number one killer of American women. Over half a million die annually from cardiovascular diseases.

Women generally develop heart disease later than men, but it is more lethal to women. Women are twice as likely to die after a first heart attack and more likely to suffer a second heart attack or to be left disabled. Women are less likely than men to be correctly diagnosed or properly treated.

Many factors contribute to heart disease, and they act cumulatively the more you have, the greater your probability of developing it. Major risk factors include family history, race, high blood pressure, high cholesterol, menopause, diabetes, smoking, obesity and physical inactivity. Emerging risk factors include homocysteine, stress, infection and depression.

Taking estrogen after menopause can reduce a woman's risk of heart disease, but lifestyle changes can be equally as powerful. At least 50 percent of heart attacks are preventable by adopting healthy habits to control risk factors.

Here's how to change the odds in your favor, says Charlotte Fant, health education specialist, Cooperative Extension Service, University of Arkansas:

Quit smoking. Once you quit, your risk of heart attack immediately diminishes.

Lose weight. Losing just five to 10 percent of your body weight significantly reduces heart disease risk.

Exercise. Regular exercise can cut risk of heart disease by 40 percent. You burn calories to control weight, and prevent high blood pressure. Exercise also helps reduce risk of diabetes and increases protective HDL (high density lipoprotein) levels. Start with 10 minutes of walking a few days weekly, and work up to 30 minutes several days a week.

Reduce stress. Stress reduction slows progression of heart disease. The key is feeling you have control over your life. Devote 20 to 30 minutes a day to uninterrupted stress management.

Focus on heart-healthy eating. Increase fruits and vegetables, whole grain foods and calcium-rich foods. Decrease fat and/or saturated fat in your diet.

Control blood pressure. Women over 40 need their blood pressure checked every other year. If you have hypertension seek medical care blood pressure can be controlled. Normal blood pressure classification is 130/85.

Control cholesterol. Test blood cholesterol every five years if you are normal (desirable is 200 mg/dL). If borderline (200 to 239 mg/dL), have follow-up tests annually. After 60, all women should test cholesterol annually. HDL levels may be better indications of heart disease risk for women than total cholesterol by dividing total cholesterol by HDL level. The goal is 4.0 or lower.

Some risk factors cannot be controlled, but focus on lifestyle changes that can reduce your risk of heart disease.

For more health information, call the Clark County Extension office at 246-2281.

WORKSHOP TO BE HELD

Ever wondered what you could do with those old jeans you hate to throw away?

Wednesday, February 23, from 9:30 a.m. to 3 p.m. the Clark County Extension Homemakers will hold a workshop to show how to turn old jeans into useful items.

Julia Murry and Pat Wilson from Union County Extension Homemakers Club will bring a display of 'recycled' junk jeans and conduct a workshop in making a vest using old jeans. The session will be held at the Extension Homemakers Kitchen at the Clark County Fair Ground, Highway 67 South of Arkadelphia.

The fee of $5, payable at the door, includes a light lunch and a collection of patterns.

Bring several pairs of old jeans or other denim items shirts, skirts, etc., no matter what condition. Please bring your sewing machine and other sewing tools, along with a vest pattern.

If you don't want to sew, come and enjoy the demonstration.

The class is open to the public. To reserve your space, you can call 246-2281.