HealthyLife Articles

Tag: Heart & Circulation

Pump Up Your Heart In 5 Easy Steps

SELF-CARE CORNER

Did you know that a good night’s sleep can help prevent heart disease? That’s just one way to lower your risk. Dr. Holly Andersen, director of education and outreach at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, offers some easy steps to improve heart health and overall well-being:

Step 1: Know your numbers.

Your blood pressure, cholesterol, and triglyceride levels are the most important numbers you will need to know before you take the path to good heart health. A normal blood pressure level is 140/85 or lower, total cholesterol levels should be less than 200, and triglycerides less than 150.

Step 2: Start walking.

Exercise really is the fountain of youth. A simple 20- to 30-minute walk a few days a week can actually cut your risk of premature death by more than half. Physical activity also improves sleep, reduces stress, elevates mood, reduces blood pressure, improves cholesterol, improves brain health, and prevents memory loss.

Step 3: Laugh out loud.

Laughter is good medicine. Just 15 minutes of laughter is about equal to 30 minutes of aerobic exercise with respect to our heart health. So choose funny movies on Netflix. Laughter has also been linked to the healthy function of blood vessels, an increase in the brain hormones that improve mood, and reduction of pain and anxiety.

Step 4: Focus on your waistline, not your weight.

Your waistline is a better measurement of your overall health than your weight because the amount of fat around your waistline is directly linked to high blood pressure and high cholesterol and can place you at increased risk for diabetes. Anything you can do to make your waistline smaller is definitely a step in the right direction. Liposuction doesn’t count!

Step 5: Get a good night’s sleep.

Sleep is one of the most undervalued elements of our daily routines, but it is absolutely vital to good health. Lack of sleep increases your blood pressure, induces stress, increases your appetite and slows down your metabolism, dampens your mood and decreases your brain power.

© American Institute for Preventive Medicine

January 23, 2026
Angina

Heart & Circulation Problems

Angina is chest pain or discomfort. It occurs when the heart muscle does not get as much blood and oxygen as it needs for a given level of work.

Signs & Symptoms

* Squeezing pressure, heaviness, or mild ache in the chest (usually behind the breastbone)

* Aching in a tooth with or without squeezing pressure in the chest

* Aching into the neck muscles, jaw, one or both arms, or back

* A feeling of gas in the upper abdomen and lower chest

* A feeling that you’re choking or shortness of breath

* Paleness and sweating

* Nausea and vomiting

Many people who experience angina for the first time fear they’re having a heart attack. A heart attack damages or injures the heart muscle. Angina does not. Pain from angina is a warning sign that heart attack can occur, though.

Causes

Angina is caused by blocked or narrowed blood vessels that supply blood to the heart.

Episodes of angina are often brought on by anger, excitement, or emotional shock. Exertion or heavy physical work, hurrying up the stairs, or walking rapidly uphill can also bring on an angina episode.

If you have angina, your doctor or a cardiologist should follow you closely. He or she may prescribe:

* Medications, such as nitroglycerin, beta- blockers, and a low- dose daily aspirin

* Daily physical exercise specific for you

* Surgery, such as angioplasty or bypass surgery

Self-Care

Medical care is needed to treat angina. If you have angina, these self-care measures can be part of your treatment plan.

* Don’t smoke. If you smoke, quit.

* Follow a low-saturated fat, low cholesterol diet.

* Eat 5 to 6 small meals instead of 3 large meals a day.

* Maintain a healthy weight. If you are overweight, lose weight.

* After you eat, rest or do a quiet activity.

* Minimize exposure to cold, windy weather.

* Take medication(s), as prescribed.

* Avoid sudden physical exertion, such as running to catch a bus.

* Avoid anger whenever you can.

* Manage stress.

When to Seek Medical Care

Contact Doctor When:

* You have been diagnosed with angina and there is a change in your angina symptoms. You may, for example, start to feel symptoms at rest.

* You have minor chest pain that is not due to an injury or strain, does not let up, and/or is not relieved by rest.

Get Immediate Care When:

* You have symptoms of a heart attack.

* You have been diagnosed with angina and your chest pain does not respond to your prescribed medicine or the pain does not go away in 10 to 15 minutes.

© American Institute for Preventive Medicine

January 23, 2026
Simple Ways To Lower Cholesterol

SELF-CARE CORNER

You can’t feel or see high cholesterol, but it’s nothing to brush aside. People with high cholesterol have twice the risk of heart disease as those who have normal levels. The Centers for Disease Control and Prevention says 1 out of 3 American adults has high cholesterol – and less than half of them get the treatment they need.

A simple blood test, done at least every five years, can tell you if you have high cholesterol. If your levels are high, your doctor may put you on a cholesterol-lowering program. This may include medicine, but often includes changes you can make at home to be healthier.

Lifestyle changes are an important way to lower high cholesterol and cut your risk of heart disease. Even if your cholesterol isn’t high, these changes can help you keep it at a healthy level. The American Academy of Family Physicians says people should:

*Avoid smoking or quit if you do smoke.Smoking lowers your good cholesterol. Talk to your doctor if you need help quitting tobacco.

*Work toward a healthy weight.Losing just a few pounds can lower bad cholesterol and triglycerides.

*Get active.Exercise can raise HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides. Try for 30 minutes of activity, 5 days per week.

*Get more fiber in your diet.Soluble fiber, found in oats, legumes, and fruits and vegetables, may help lower cholesterol.

*Eat healthy fats.Avoid saturated and trans fats found in many processed, fried and animal foods. Focus on healthy fats found in olive oil, fish, avocados, seeds and nuts.

*Eat more vegetarian proteins.Beans, nuts, peas, soy and lentils are healthy proteins that don’t have the saturated fats found in most meat.

*Limit foods with cholesterol.Healthy people should eat less than 300 milligrams of cholesterol per day. People with heart disease may need to eat less than 200 milligrams a day.

*Ask about supplements.Some natural supplements can help lower cholesterol in addition to making healthy diet and exercise changes. These include:

– Plant sterols and stanols

– Omega-3 fatty acids (usually found in fish oil supplements)

– Red yeast rice

Always ask your doctor before taking any natural supplements, especially if you have health conditions or take any medicines.

© American Institute for Preventive Medicine

January 23, 2026
Cardiac Rehab

Heart & Circulation Problems

Ask your doctor if taking baby aspirin is a good heart health decision for you.

Cardiac rehab benefits persons who have had a heart attack, heart surgery, or who have heart disorders, such as angina.

If you or a family member needs cardiac rehab, follow your doctor’s advice. Rehab includes exercise therapy, counseling, and learning ways to reduce the risk for further problems.

To help prevent heart disease: Get to and stay at a healthy weight; do regular exercise; don’t smoke and avoid secondhand smoke; and keep your blood cholesterol, blood pressure, and blood sugar levels under control.

Regular physical activity lowers the risk of heart attacks, but people who are normally inactive who shovel snow, run to catch a bus, etc. are at a greater risk of having a heart attack. Try not to overexert yourself, especially if you are out of shape.

© American Institute for Preventive Medicine

January 23, 2026
Slash Your Cholesterol Levels

SELF-CARE CORNER

Many people don’t really know what cholesterol is, or why it matters for your health.

If your cholesterol levels are too high, you are at an increased risk of heart attack and stroke. This is because too much “bad” LDL cholesterol causes a hard buildup inside your arteries known as plaque. If this buildup breaks loose, it can block an artery to your brain or your heart.

The good news is there are a number of ways to help lower your cholesterol to a healthy level. Your doctor can help you decide what you need. Medicines can help, but there are also natural ways you can slash your cholesterol. They include:

*Don’t eat trans fats.Transfats are listed on food labels and are known to raise “bad” LDL cholesterol levels. They are found in processed foods such as doughnuts, cookies, biscuits, pies, crackers and margarines. Be sure to check the Nutrition Facts panel for trans fats and avoid them whenever possible.

*Cut back on saturated fats.These are found in meat and dairy products. They are okay to eat in small amounts. The American Heart Association recommends up to 6 percent of your daily calories be from saturated fat.

*Eat “good” fats. Some fats are good for your cholesterol.They include monounsaturated and polyunsaturated fats. These are found in plant foods and oils such as canola, olive, safflower and grapeseed oils. Avocado, seeds and nuts are also great sources. Fatty fish, such as salmon, also include heart-healthy fats known as omega-3s.

*Eat colorful fruits and vegetables.Brightly colored berries, dark green spinach, orange sweet potatoes and more: colors are good for lowering cholesterol! Eat plenty of bright produce for a boost in cholesterol-lowering nutrients.

*Cut back on sugar and refined grains.Sweets, white bread, and anything that contains added sugar should be limited. These foods don’t help your heart or your overall health.

Sources: American Heart Association; Harvard Medical School

When to check your cholesterol

Your cholesterol can be checked with a simple blood test. High cholesterol has no symptoms, so you won’t know you have it unless you get checked. The American Heart Association says adults age 20 and older should have their cholesterol checked every four to six years. Some people may need it checked more often. See your doctor for regular checkups to discuss your cholesterol and other heart disease risk factors.

© American Institute for Preventive Medicine

January 23, 2026
Chest Pain

Heart & Circulation Problems

Heart Attack

Signs & Symptoms

* Chest pressure, squeezing, burning, tightness, or pain (may spread to the arm, neck, back, tooth, or jaw).

* Chest discomfort with: Shortness of breath; sweating; nausea; fast or uneven pulse; lightheadedness; fainting.

* Chest pain that does not respond to medicine for a person with angina or heart problems.

What To Do

Call 9-1-1!

Dissecting Aortic Aneurysm

This is a tear in the main artery from the heart.

Signs & Symptoms

* Severe chest pain with extreme pain felt across the upper back (not just on one side) that came on within 15 minutes without an injury, back strain, etc. The pain can spread to the abdomen.

* A knife-like sensation from front to back.

* Dizziness and fainting.

What To Do

Call 9-1-1 or go to the emergency department of a hospital! Do not take aspirin.

Blood clot(s) to the lungs

Signs & Symptoms

Chest pain that gets worse when taking deep breaths and occurs with any of these conditions:

* Sudden shortness of breath and severe problems breathing.

* Rapid heartbeat.

* Cough with bloody sputum.

* Sudden onset of chest pain with calf pain.

* Long periods of being immobile from bed rest, recent surgery, or prolonged travel.

What To Do

Call 9-1-1 or go to the emergency department of a hospital!

Collapsed Lung

Trauma to the chest is the main cause.

Signs & Symptoms

* Sudden and sharp chest pain or tightness with breathing.

* Increasing shortness of breath.

What To Do

Call 9-1-1 or go to the emergency department of a hospital!

Angina

Signs & Symptoms

Squeezing, pressure, indigestion feeling, or pain (often dull) in the chest. The pain may spread to the arm, neck, jaw, or back. Symptoms come on or are made worse by stress or physical exertion. They ease with rest.

What To Do

SeeAngina.

Shingles

Signs & Symptoms

The pain is on only one side of the chest and is not affected by breathing. A burning feeling and a skin rash are at the site of the pain.

What To Do

SeeShingles.

Tuberculosis (TB)

Chronic lung infection with a certain bacteria.

Signs & Symptoms

Vague pain in the chest (if any). Shortness of breath; chronic fatigue; cough with phlegm or blood; night sweats; appetite and weight loss; and fever.

What To Do

See doctor.

Heartburn or Hiatal Hernia

{Note: This could also signal a heart attack.}

Signs & Symptoms

Burning feeling in the chest or just above the stomach that comes and goes before, during, or after eating. It gets worse when you bend over or lie down.

What To Do

SeeHeart Attack,Heartburn & Indigestion,Hiatal Hernia, andPeptic Ulcers

Pleurisy

The membrane that surrounds the lungs is inflamed. Muscle strain or rib injury.

Signs & Symptoms

Chest pain that worsens with deep breaths, coughing, or touching the chest or ribs.

What To Do

See doctor for diagnosis.

Flu, Pneumonia, Bronchitis, or Other Upper Respiratory Infection

Signs & Symptoms

Chest pain with fever and coughing up green, yellow, or gray mucus.

What To Do

See doctor.

Precordial Catch Syndrome

This harmless, recurrent problem usually occurs in young adults.

Signs & Symptoms

Sudden, sharp pain below the left nipple that lasts less than a minute or so.

What To Do

See doctor for diagnosis. Try daily stretching exercises to reduce getting these pains.

Costochondritis

This is inflammation where the ribs attach to the breastbone.

Signs & Symptoms

Pain and tender feeling in the upper part of the chest. The pain gets worse when pressure is applied to the area. It can get worse with deep breaths, too.

What To Do

See doctor for diagnosis. Take an OTC medicine for pain and swelling. Apply a heating pad set on low or a hot water bottle to the area of pain.

© American Institute for Preventive Medicine

January 23, 2026
Small Changes Your Heart Will Love

MEDICAL NEWS

You may know the basics of heart health that include a healthy diet, exercise, healthy weight, and avoiding tobacco. But, don’t let these major goals overwhelm you. Instead, take small steps each day that add up to big heart-healthy benefits.

Say bye-bye to beige and eat the rainbow.

Look at your plate’s color before you eat a meal. If it’s mostly browns, such as breads, pasta and meat, see if you can brighten it up with fruits and vegetables. Leafy greens, yellow peppers, carrots, blueberries and strawberries are just a few of the brightly colored foods that are great for your heart.

Cut back on sodium when you can.

If you’ve been eating salt for years, it can be hard to cut it out completely. But you may not taste the difference if you gradually replace some of the salt in your diet with herbs and spices without sodium. Cutting back on sodium can reduce your risk of heart attack, heart failure, and stroke. Many processed foods already contain high amounts of sodium, and adding salt to food greatly increases sodium intake for many people.

Walk, if you can’t run.

For many people, jogging, running, or other high-intensity workouts aren’t possible. Fortunately, you don’t have to choose a tough workout to get heart benefits. Start walking just a few minutes a day. Increase the amount of time you walk when you can until you are walking 30 minutes a day most days of the week. Brisk walking can be just as beneficial to your heart as running.

If you use tobacco, keep trying to quit.

Quitting tobacco is hard, and many people struggle to succeed. You may have strong urges to use tobacco or you may slip up and start again after you’ve quit. When this happens, be patient with yourself. Understand that many people have to quit several times before they’ve quit for good. When you quit, your heart – and your entire body – will start to heal. You’ll reduce your risk of heart disease, lung cancer, and many other serious diseases. Talk with your health care provider about prescription medication or nicotine replacement therapy. Many of these treatments are now covered by insurance.

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Cholesterol Health

Heart & Circulation Problems

Controlling LDL-blood cholesterol levels lowers the risk for coronary heart disease. LDL-cholesterol is called “bad” cholesterol because high levels of it lead to a buildup of cholesterol in the arteries.

To lower LDL-cholesterol, lose weight if you are overweight; limit saturated fats found in fatty meats high-fat dairy products, and desserts.

Eat plenty of veggies, fruit, whole grains, beans, and lentils. Take cholesterol lowering medicine as advised. Also, stay physically active, manage stress, get quality sleep, avoid or limit alcohol, and quit tobacco.

Get your blood cholesterol levels checked as often as advised by your doctor.

Find out more about cholesterol and following a heart-healthy lifestyle atnhlbi.nih.gov/health/blood-cholesterol.

© American Institute for Preventive Medicine

January 23, 2026
The Lowdown On High Blood Pressure

MEDICAL NEWS

Because 1 in 3 American adults suffers from high blood pressure, regular and accurate blood pressure checks are important for correctly diagnosing and treating hypertension (the medical term for high blood pressure).

Dr. Robert Zelis, a cardiologist at Penn State Milton S. Hershey Medical Center, says there are three groups of people who may want to consider checking blood pressure on their own, in addition to having it measured at their annual physical exam.

* The first is those with so-called “white-coat hypertension.” These are patients who get so worked up about being in a doctor’s office that their readings will always be high there.

* The second is those who already take medication to control their blood pressure and need to monitor how it’s working.

* The third is those who suffer from chronic conditions such as diabetes or high cholesterol or who have risk factors such as obesity, smoking, or a strong family history of hypertension.

Whether a blood pressure check is done at the doctor’s office or at home, it’s important to follow the same procedure:

* Make sure the blood pressure cuff is large enough and easy to use.

* Sit in a chair with a straight back, with both feet flat on the floor. Your legs should not be crossed.

* Make sure your arm is supported on something such as a table or armrest.

* Don’t take a measurement with the cuff placed on top of clothing. Bare skin is best.

* Wait 30 seconds after sitting down before you take your measurement.

* Take a second reading 30 seconds after you have finished the first to confirm your initial results.

* Take the measurements at the same time of day.

* Record your results to spot patterns.

© American Institute for Preventive Medicine

January 23, 2026
Heart Attack

First Aid

A heart attack happens when the heart does not get enough blood supply for a period of time. Part or all of the heart muscle dies.

Signs, Symptoms & Causes

A heart attack may have warning signs. It can occur without signs, too. This is called a “silent” heart attack.

Causes

* The most common cause is one or more blood clots that block an artery in the heart. Often, a blood clot forms in an artery already narrowed by plaque.

* Having a heart attack in the past increases the risk for another one.

* Spasms occur in the large coronary artery. This can be triggered by: Heavy physical exertion, such as shoveling snow; exposure to cold; severe emotional stress; and having a heavy meal. These triggers are more likely to affect persons who are not active.

* Cocaine or amphetamine abuse can cause a sudden heart attack. This can happen in persons with no signs of heart disease.

Warning Signs

Note: If any of these signs occur, call 9-1-1.

Common Warning Signs

* Feeling of pain (may spread to or be felt in the arm, neck, tooth, jaw, or back), tightness, burning, squeezing, or heaviness in the chest. This lasts more than a few minutes or goes away and comes back.

* Chest discomfort with:

– Fainting

– Feeling lightheaded.

– Nausea.

– Shortness of breath.

– Sweating.

Other Warning Signs

* Unusual chest, abdominal, or stomach pain.

* Dizziness; nausea; trouble breathing; jaw or arm pain without chest pain.

* Fast or uneven heartbeat or pulse.

* Sweating for no reason, pale, gray, or clammy skin.

Signs More Likely in Women Than Men

An uneasy feeling in the chest with: Unexplained or extreme anxiety; unusual fatigue or weakness; fluttering heartbeats; or severe indigestion that doesn’t go away with an antacid.

Treatment

A heart attack is a medical emergency! Treatment works best when it is given within 1 to 2 hours after symptoms start. Treatment includes:

* Medicine(s) to keep blood from clotting.

* “Clot busters” to dissolve blood clots in heart arteries.

* Tests to diagnose the status of the heart and arteries.

* Angioplasty, stents, or bypass surgery, if needed.

Prevention

* Follow prevention measures in Heart Disease.

* Take medications, as prescribed.

* Don’t shovel snow or carry heavy objects, especially if you are not physically fit.

* Don’t use amphetamines and/or cocaine.

Questions to Ask

Self-Care / Prevention

Call 9-1-1 or your local rescue squad right away! Call when warning signs start. Don’t wait to see if the pain goes away.

First Aid for a Heart Attack Before Emergency Care

* CHECK for a response. Do CPR, as needed.

* If the person uses and has nitroglycerin, place one tablet under the tongue. Give as many as 3 tablets in 10 minutes.

* Give the person a regular (325 mg.) aspirin or 4 children’s chewable aspirins (81 mg. each) to chew on. Give the aspirin after calling 9-1-1. Ask the 9-1-1 dispatcher if aspirin should be taken.

{Note: Don’t use aspirin if the person is allergic to it or has a condition that makes using it risky.}

* If you can’t call 9-1-1, drive the person to the hospital right away. If you are having heart attack signs, don’t drive yourself unless you have no other choice.

* Loosen clothing around the neck, chest, and waist. Don’t let the person lie down, especially if he or she has breathing problems. A half-sitting position is better. Put the legs up. Bend them at the knees. Put a pillow or rolled towel under the knees. Support the back.

* Reassure the person that you have called for medical help and will stay with him or her until it arrives.

* After a heart attack, follow the doctor’s treatment plan.

© American Institute for Preventive Medicine

January 23, 2026