Heart Health
Frequently Asked Questions (FAQs)
Please see below for some answers and links to further information on some of the most frequently asked questions about the heart and conditions that affect it.
Heart Health
The heart is working within each of us 24 hours a day, beating over 100,000 times during that period. While the heart is beating away, it is in fact pumping 23,000 litres (approx.) of blood intertwined with vital nutrients to every part of the body and in turn, is carrying away unwanted carbon dioxide and waste products. This infrastructure powered by the heart is called the ‘circulatory system’. The organ itself is divided into four components; the left and right atriums and ventricles. Each part is separated by the septum and aided by four heart valves that allow for the necessary flow of blood throughout the body.
Click here for more information
A heart attack is a potentially fatal occurrence which is brought about by the cutting off or blocking of coronary arteries that supply blood to the heart muscle. The most common symptom is a severe chest pain which can spread to the jaw and arms. This can last minutes or hours and usually occurs on the left side of the body. Heart attacks can affect people in different ways; some people will have minimal symptoms like feeling tired, confused, anxious, or even nothing at all. A heart attack is more likely to occur in men aged 45 or over and in women aged 55 or over. A mentally and physically healthy lifestyle can reduce your chances of suffering a heart attack. You can find some helpful hints below in the ‘How to improve your heart health’ section.
Click here for more information
CPR stands for Cardio-Pulmonary Resuscitation. It is an emergency procedure that can be performed on an individual in the event of their heart or breathing stopping to function adequately. It is a simple procedure that involves pumping someone’s chest and providing rescue breaths while waiting for emergency services to arrive on the scene. CPR is an integral part of many First Aid courses. It is a life-saving skill that as many people as possible should learn to master.
A stroke is caused when blood is prevented from reaching the brain, hence why the condition has picked up the alias of ‘brain attack’. There are two types of stroke: Hemorrhagic and Ischemic. While it is the least common of the two, hemorrhagic strokes result in more fatalities. They occur when a vessel in the brain bursts or leaks causing blood to compress tissue in the organ. Ischemic stroke occurs when an artery carrying blood to the brain is blocked by some sort of build-up, normally a blood clot. TIA (Transient Ischemic Attack) is occasionally referred to as a ‘mini-stroke’. It gives the appearance of a stroke however it appears and lasts within the same 24-hour period. Symptoms of a stroke include: loss of balance, speech or vision, intense headache and weakness or numbness of the face, arms and legs on one side of the body. Older males and those with a history of stroke are more at risk of contracting the condition. An unhealthy lifestyle can also be a contributing factor.
Blood pressure is the momentum at which the heart pumps blood throughout the body. It is measured in millimetres of mercury (mmHG). Maintaining an optimum level of blood pressure is an important factor for an overall healthy lifestyle. High blood pressure (hypertension) is associated with – heart diseases and failure, kidney damage and can strain the optic nerve which can result in impaired vision. Low blood pressure (hypotension) is often a side-effect of taking medication. Symptoms include – light-headedness, dizziness and fainting. Although not generally as serious as high-blood pressure, it too can result in organ failure and shock.
Cholesterol is a substance which is carried around the body. It is fatty and produced by the liver. It is a necessary component in the production of hormones, vitamin D and substances that assist with the digestion of foods. There are two types of cholesterol carried around the body by lipoproteins. Low-density lipoproteins (LDL) represent cholesterol which is ‘bad’ as they carry cholesterol away from the liver. High-density lipoproteins (HDL) are more the good guys in the story, they carry cholesterol to the liver to be broken down. High-cholesterol levels can be caused by the over consumption of saturated fats found in animal based food products and genetic disposition.
How to Improve Heart Health
Below are some practical tips for improving your heart health by making some simple lifestyle changes you can make a big difference to your life.
The benefits of regular exercise have been documented for a long time now; they include a reduced risk of contracting a heart-related condition as well as improved mental health and well-being. The mention of a consistent exercise plan is nothing to fear, there are a whole host of options out there for people of all ages and tastes. The recommended amount for adults is 150 minutes per week (that’s just under three hours) of moderate exercise such as fast walking. Of course, you choose an activity that works best for you be it a gym class, swimming, cycling, etc.
Click here for more information
A consistently healthy diet has been proven time and time again to help deter serious heart diseases. It does not have to mean dark green mystery juice for breakfast, lunch and dinner! Just ensure that you are eating plenty of fresh fruit and vegetables with an adequate amount of carbohydrate and protein. Simple swaps like trading frying for grilling can make a huge difference. A meal planner for the week ahead will also help get you organised and stay on track. It isn’t the fun option however consuming minimal amounts of alcohol and plenty of water is a helpful way to have a healthier diet.
Click here for more information
This one goes without saying. Smoking is a dangerous habit that is directly linked with heart disease, cancers and COPD (chronic obstructive pulmonary disease) as well as many others. Nicotine contained within cigarettes is a highly-addictive substance which can cause smokers to think they are dependent on it and results in sometimes unpleasant withdrawal symptoms making it difficult to rid the habit. Challenging as it is, breaking the habit could save your life and will improve it substantially. You will have more energy, cleaner lungs and airways, teeth without stains, better-smelling breath, improved taste… do we need to say more?
Click here for more information
This is a tricky health issue to navigate. Most people are generally consuming more than the recommended daily allowance of salt which is 1500 mg or three quarters of a teaspoon. It is not the biggest allowance to play with and the way food is produced makes it challenging to manage salt intake as so much of what we eat contains a surprisingly high salt content. You can reduce how much you ingest by simply being aware of this fact and checking food labels regularly to ensure that you are not overdoing it. This action coupled with consistent healthy eating patterns as cited above will be a big step towards appropriately managing your salt intake.
Stress has become interwoven with the fabric of modern life and it can have a very adverse impact on your heart health. Exercising regularly has been proven to combat stress and other mental health issues such as depression and anxiety. Integrating basic mindfulness practices into your routine can also assist with reduction in stress levels. Taking 10 – 20 minutes a day to meditate can help as well as ensuring you get enough sleep and talking to a friend or family member. Laughter has also been shown to help with managing stress.
As our lifestyles have changed over the years so to have our eating habits and exercise patterns. This has led to increasing levels of obesity in the western world. Technically, you are considered overweight if you have a body mass index (BMI) of 25 or over. Your BMI is calculated by dividing your weight by your height. You can lose weight by following our tips for healthy eating and exercise and of course your GP will be able to advise you too.
Where to Learn More
Irish Heart Foundation – irishheart.ie
Croí – croi.ie
Irish Heart Disease Awareness – ihda.ie
British Heart Foundation – bhf.org.uk
American Heart Association – heart.org
Web MD – webmd.com