On the Move to Better Heart
Health for African Americans
DISCRIMINATION PROHIBITED:
Under provisions of applicable public laws enacted by Congress since 1964, no person in the United States shall, on the grounds of race, color, national origin, handicap, or age, be excluded from participation in, be denied the benefits of, or be subjected to discrimination under any program or activity (or, on the basis of sex, with respect to any education program and activity) receiving Federal financial assistance.
In addition, Executive Order 11141 prohibits discrimination on the basis of age by contractors and subcontractors in the performance of Federal contracts, and Executive Order 11246 states that no federally funded contractor may discriminate against any employee or applicant for employment because of race, color, religion, sex, or national origin.
Therefore, the National Heart, Lung, and Blood Institute must be operated in compliance with these laws and Executive Orders.
On the Move to Better Heart
Health for African Americans
NIH Publication No. 08-5829
April 2008
Table of Contents
Introduction
Section 1
Knowledge Is Power:
Know Your Risk for Heart Disease. . . . . . . . . . . . . . . . . . 4
Section 2
Act in Time to Heart Attack Signs! . . . . . . . . . . . . . . . . 10
Section 3
Help Your Heart!
Control Your High Blood Pressure. . . . . . . . . . . . . . . . . 16
Section 4
Be Heart Smart!
Keep Your Cholesterol in Check . . . . . . . . . . . . . . . . . . . 26
Section 5
Embrace Your Health!
Aim for a Healthy Weight . . . . . . . . . . . . . . . . . . . . . . . . 36
Section 6
Protect Your Heart:
Take Good Care of Your Diabetes for Life. . . . . . . . . . . 48
Section 7
Take Control of Your Health:
Enjoy Living Smoke Free . . . . . . . . . . . . . . . . . . . . . . . . . 60
Introduction
African Americans and Heart Disease
Heart disease is a serious health problem for all Americans, especially African Americans. Although it is the #1 killer of Americans, most people are not aware that they are at risk for heart disease. Many African Americans believe that a heart attack or stroke happens suddenly because of a scary experience, getting bad news, or having strong feelings like anger. A heart attack or stroke may seem sudden, but the truth is that heart disease happens over many years. It often starts at a very young age.
This booklet explains what heart disease is and its risk factors. It presents information in an easy-to-read format and includes helpful tips to improve your health. When you learn and use information that can improve your health, you have hope for a healthy future.
Risk Factors
High blood pressure, high blood
cholesterol, obesity, smoking, physical
inactivity, and diabetes can increase the
risk for heart disease, so they are called
risk factors. You can reduce your risk
by making lifestyle changes. All you
need is a little information, a few skills,
and a bit of motivation.
Are You at Risk for Heart Disease?
1
Easy-To-Read Booklet
This easy-to-read booklet is filled with practical information that can help you reduce your risk for heart disease. You will be introduced to the Harris family who will share what they did to prevent and control their risk factors. Join them and take steps to prevent heart disease in your family.
Hope for a Healthy Future
Taking steps to prevent heart disease at any age is important.
Caring for your heart is one of the most important things you can do for your health and the health of your family.
Future generations are counting on you.
2
On the Move to Better Heart Health
Section 1
: K
nowledge Is P
ower: K
now Y
our Risk for H
eart D
isease
Knowledge Is Power: Know Your
Risk for Heart Disease
Knowing whether you are at risk for heart disease can empower you to do something about it. This section will help you identify your risk for heart disease.
The Amazing Heart
Your heart is one of your strongest muscles. It pumps blood to all parts of your body
through miles of blood vessels
all day. Blood carries the
nutrients and oxygen your body
needs to keep going. The heart
is so important; you want to
keep it healthy. When the heart
stops, life stops.
What Is Heart Disease?
Heart disease develops over many years. It happens when the blood vessels going to the heart become narrow and clogged. Clogged arteries increase
the risk of developing heart disease.
4
On the Move to Better Heart Health
Ms. Diane Learns About Risk Factors
Ms. Diane: “The doctor told me that I have high blood pressure and diabetes. High blood pressure and
diabetes put me at risk for heart disease. Now that I know my risk factors, I take steps to lower my risk.”
What Are Risk Factors?
Risk factors are traits and habits that make you more likely to develop heart disease. There are some risk factors that you can do something about; others you cannot change.
The more risk factors you have, the greater your chances of heart disease.
Are You at Risk for Heart Disease?
Look at the list of risk factors below. Check all your risk factors.
Risk factors that you can do something about:
❑ Being overweight
❑ Not sure
❑ Lack of physical activity
❑ High blood cholesterol
❑ Not sure
❑ High blood pressure
❑ Not sure
❑ Diabetes
❑ Not sure
❑ Cigarette smoking
Are You at Risk for Heart Disease?
5
Risk factors you cannot change:
❑ Age (45 years or older for men, 55 years or older for women)
❑ Family history—
• Father or brother with heart disease before age 55
• Mother or sister with heart disease before age 65
The more risk factors you checked, the greater your chances of developing heart disease.
Lower Your Risk for Heart Disease
Here are things Ms. Diane and her family are doing to lower their risk for heart disease:
■ Lose weight. “We eat smaller portions.
If we are still hungry, we have salad.”
■ Get 30 to 60 minutes of moderate
physical activity a day. “We walk
together after dinner every night.”
■ Eat less saturated fat and sodium.
“I bake chicken instead of frying.
I use herbs instead of salt to season
our food.”
6
On the Move to Better Heart Health
■ Eat more fruits and vegetables. “We
enjoy them with meals, as a snack, or
for dessert.”
■ Limit beverages and foods with
sugar. “We limit sweets, such as
doughnuts, cookies, and soda.”
■ Quit smoking. “Our home
is smoke free.”
■ Have regular checkups. “We track
our weight, waist measurement,
blood pressure, blood cholesterol,
and blood sugar (test for diabetes)
using our Heart Health Cards”
(on page 69).
You can lower your risk, too. When you change your
lifestyle behaviors by doing some of these things, you will live longer.
Are You at Risk for Heart Disease?
7
Section 2
: A
ct in T
ime to H
eart Attack S
igns!
Act in Time to Heart Attack Signs!
Did you know that healthy choices can reduce your risk factors for heart disease and protect your heart? Sometimes, despite our best efforts, heart disease can result in a heart attack. That is why it is important to know the warning signs of a heart attack and what to do if you experience them. Quick action can help save your life or the life of someone else. This section will help you learn the warning signs of a heart attack.
Heart Attack Warning Signs
The most common heart attack warning sign for men and women is chest pain or discomfort. Sometimes the pain or discomfort is mild, and the warning signs come and go.
Most people have more than one warning sign. Some signs can occur at the same time.
If you feel any of the
signs listed on the next Ms. Diane: “Since my sister died of a heart page, call 9–1–1 right
attack, it is important for me to know the
away. Anyone with
heart attack warning
signs. My doctor
heart attack signs
told me that it is
needs to get medical
best to call 9–1–1
care at once. Even if
immediately if I
you’re not sure it’s a
have any of
the signs.”
heart attack, have it
checked out.
Every minute counts!
10
On the Move to Better Heart Health
Heart Attack Warning Signs
1. Your chest hurts or feels squeezed.
2. One or both arms, your back, or stomach hurt.
3. You feel pain in the neck or jaw.
4. You feel like you can’t breathe.
5. You feel light-headed or break out in a cold sweat.
6. You feel sick to your stomach.
Be prepared. Develop a heart attack survival plan and keep it handy.
Chest pain
Arm, back, or
stomach pain
Neck or jaw pain
Trouble breathing
Feeling light-headed or
Feeling sick to
breaking into a cold sweat your stomach
Are You at Risk for Heart Disease?
11
My Heart Attack Survival Plan
Follow these steps to prepare for a possible heart attack.
1. Learn the heart attack warning signs.
2. Think about what to do in case of a heart attack.
3. Talk with family and friends about the heart attack warning signs and the importance of calling 9–1–1 (or my local emergency number) right away.
4. Talk to the doctor about my risk of a heart attack.
5. Talk to the doctor about what to do if I experience any of the heart attack warning signs.
6. Fill out the “My Emergency Card,” and share it with my family.
12
On the Move to Better Heart Health
My Emergency Card
Other
Diabetes
High blood cholesterol
High blood pressure
Previous heart attack
Heart disease
Do you have any of the following conditions?
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Name:
Date of Birth:
Emergency Contacts:
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Other information:
Known allergies:
Current medications:
other information.
List current medications, known allergies, and any Fold
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Local Clinic/Hospital:
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Are You at Risk for Heart Disease?
13
Section 3
: H
elp Y
our H
eart! C
ontrol Your H
igh B
lood P
ressure
Help Your Heart! Control Your High
Blood Pressure
Did you know that controlling your blood pressure can lower your chances of a heart attack or stroke? This section will show you how to prevent or control high
blood pressure.
Darnell Harris Learns Important
Facts About Blood Pressure
Darnell: “The doctor said that I have a blood pressure o f 145/92. The numbers were my only warning that I had h igh blood pressure. I did not have any symptoms. Getting m y blood pressure checked was easy and did not h r
u t.”
What Is Blood Pressure?
Blood pressure is the force of blood against the walls of your arteries. Blood pressure is needed to move the blood through your body so that blood can get to all parts of the body’s organs.
16
On the Move to Better Heart Health
Why Is High Blood Pressure Dangerous?
High blood pressure—also called hypertension—puts you at risk for heart disease. When your blood pressure is high, your heart has to work harder. High blood pressure is known as the “silent kil er” because it has no symptoms. If not treated, high blood pressure raises your chances of:
■ Stroke
■ Heart attack
■ Kidney problems
■ Eye problems
■ Death
Blood Pressure Numbers
Blood pressure is given as two numbers. The systolic number (as the heart beats) is on top. The diastolic number (as the heart relaxes between beats) is on the
bottom. For example, 120/80 is expressed
verbally as “120 over 80.”
Know Your Blood Pressure
Numbers
■ Have your blood pressure checked
by a health care provider at least
once each year. It is quick, easy,
and painless.
Are You at Risk for Heart Disease?
17
■ If you have high blood pressure, it should be checked more often at your doctor’s office, neighborhood clinic, or a health fair.
■ Keep track of your numbers using the “My Heart Health Card” on page 69.
The chart below shows normal, prehypertension, and high blood pressure numbers. Look at the chart below to see where you fit in.
Level
Blood
Results
Pressure
Numbers
Normal
Below 120/80
Good for you!
Check your blood
pressure once a year.
Prehypertension
120/80 to 139/89
You are more likely to
end up with high blood
pressure.
Take action to prevent it.
High
140/90 and above
Ask your doctor how to
lower it.
Check your blood
pressure often.
18
On the Move to Better Heart Health
The Harris Family Takes Five Steps To
Prevent or Control Blood Pressure
This family plan can help you prevent high blood pressure.
If you already have high blood pressure, it can help you lower it. Check two or three things that you will do. Add more things over time.
1. Cut down on sodium.
Read these Nutrition Facts labels to compare the amount of sodium in food.
■ Choose foods that have 5 percent or less of the Daily Value for sodium.
■ Limit foods with 20 percent or more of the Daily Value for sodium.
■ Limit your sodium intake to 2,300 milligrams (mg) or less per day.
Are You at Risk for Heart Disease?
19
Read the Nutrition Fact