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Heart Healthy Food US diabetes patients have a 2-3x increased risk of heart disease. To reduce your risk of cardiovascular disease, remember your ABCs.

A1C <7%
Blood pressure <140/90
Cholesterol (LDL) <100 (<70 if history of heart disease)

An A1C is a blood test that correlates with a person’s average blood glucose level over a 2-3 month period.

Blood pressure measures the pressure of blood in the circulatory system, which provides information on the force and rate of the heartbeat and elasticity of the arterial walls.

LDL “bad” cholesterol is determined through a blood test. Elevated levels are associated with an increased risk of heart disease.

Know these three numbers to better understand your risk of developing heart disease. You can reduce your risk with regular physical activity and the right foods.

  1. Eat more fruits and vegetables. Aim for 4-5 servings per day.
  2. Enjoy baked fish twice a week.
  3. Choose whole grains (more fiber). Brown rice, whole wheat bread, whole wheat tortillas are great choices.
  4. Snack on nuts or seeds four times weekly.
  5. Eat less saturated fat. Saturated fat is found in animal products. Choose skim or 1% milk over whole milk. Pick lean meats, like chicken or red meats with round or loin in the name (pork tenderloin, sirloin).
  6. Reduce sodium intake to 1500 mg sodium daily or less. If buying canned goods, choose those with a low sodium or no-salt-added label.
  7. Cut down on sugar-sweetened beverages. Choose water, unsweetened tea, or diet drinks over fruit juices or regular sodas.
  8. Aim for 150 minutes of moderate activity each week.

Visit www.heart.org

Blog post provided by:
Megan Kemp, RDN, LD


Save a Life Campaign - Hannibal Regional

You can help us...Save A Life! Recognizing the warning signs in the first few minutes and knowing what to do is critical when someone is having a heart attack. Please “Share” so that our friends, our families and our communities are aware of the warning signs of a heart attack.

Heart attacks often start slowly, with mild pain or discomfort. Sometimes people affected aren't even sure what's wrong and may wait too long before getting help. Here are the most common warning signs of a heart attack:

·         Chest discomfort - Most heart attacks involve discomfort in the center or left side of the chest. The feeling usually lasts for more than a few minutes or goes away and comes back. It can feel like pressure, squeezing, fullness, or pain. It also can feel like heartburn or indigestion. The discomfort can be mild or severe.

·         Upper body discomfort -  You may feel pain or discomfort in one or both arms, the back, shoulders, neck, jaw, or upper part of the stomach (above the belly button).

·         Shortness of breath - This may be your only symptom, or it may occur before or along with chest pain or discomfort. It can occur when you are resting or doing mild physical activity.

·         Other signs can include breaking out in a cold sweat, nausea or lightheadedness.

 

Chest pain or discomfort that doesn't go away or changes from its usual pattern could be a sign of a heart attack. All chest pain should be checked by a doctor. If you or someone you know is experiencing these warning signs, call 911 immediately!

 

Did you know….that men over the age of 55 have a significantly higher chance of having a heart attack or fatal coronary heart disease than those that are younger? It’s important to know your heart numbers.

 

Do you know...blood sugar levels, blood pressure, cholesterol, BMI and waistline?

Blood sugar: A1c should be less than 5.7%

Blood pressure: less than 120 over 80

Cholesterol: less than 200mb/dL

BMI: Normal weight 18.5 - 24.9

Waistline: Men - less than 40 inches, Women - less than 35 inches

 

If your critical numbers are not at the target level, work with your healthcare provider to develop a plan to reach these goals. If you do not have a cardiologist, you can make an appointment with a cardiologist at Hannibal Regional Medical Group by calling 573-629-3300.