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Ga sc o He a lth, Sa fe ty a nd Environme nt Division, 2003 2003 ,dGh edGh dG IFGO - S`L
Final Take care of heart 1/18/04 10:03 PM Page 1

hy do some people live to a vigorous old age without any heart
problemswhile othershave a heart attack in their early40's?
We do not have a complete answer to thisquestion, but we do know that
certain factorsincrease the risk of developing heart disease.
These risk factors for heart disease may be classified into two groups;
those that you cannot control, such asincreasing age and historyof heart
disease in familymembers; and those that you can control.
The bad newsisthat the more of these risk factorsyou have, the greater
your chances of developing heart disease. The good news is that many
can be controlled byfollowing a healthylifestyle and, if necessary, taking
medicationsprescribed byyour doctor.
If you have any of the following controllable risk factors for heart
disease, read this booklet and ask your doctor what you can do to
help you to Take Care of Your Heart.
HIGH BLOOD PRESSURE
DIABETES
HIGH BLOOD CHOLESTEROL
SMOKING
PHYSICAL INACTIVITY AND OVERWEIGHT
STRESS
Ga sc o He a lth, Sa fe ty a nd Environme nt Division
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INTRODUCTION
The G asco Health Promotion Programme for year
2003 is focussed on a central theme - Take Care of
Your Heart. The aim of this Programme is to improve
the health and well being of all G asco employees and
contractors by providing them with information on the
risk factorsfor heart diseasesand the stepsthat theycan
take to reduce these risks. Thisbooklet summarisesthis
Programme and a series of lectures is being provided
on each of the main risk factors:
" High blood pressure
" Diabetes
" High Cholesterol
" Smoking
" Physical inactivityand overweight
" Stress
These lectures are supported by a separate booklet,
which provides more detailed information about each
risk factor.
The G asco Health Promotion Programme also
encourages employees and contractors to share this
information with family and friends so that they might
adopt a healthylife style.
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B E A C TI VE E VE R Y D A Y
% Walk a little further each day.
% Skip, jump, run - take every opportunity to
move your body
% Use the stairs instead of the elevators,
whenever possible.
E A T M O R E F R U I T & VE G E TA B LE S
% Eat more fruit and vegetablesin mealsand
assnacks.
% Serve fruit asa dessert more often.
U S E LE S S S A LT
% Use lesssalt when cooking.
% Buy foods labeled ' sodium free',
'low sodium', or 'reduced sodium'.
% Take the saltshaker off the table.
C O N S U LT YO U R D O C TO R
% You may need medicine to lower your blood pressure. Take
your medicine the wayyour doctor tellsyou.
% Do not stop taking your medicine if your blood pressure isO K,
unlessyour doctor tellsyou that meansthe medicine isworking.
High blood pressure is sometimes called the Silent Killer because it has
no warning signs. When your blood pressure is high, your heart has to
work harder than it should to move blood to all parts of the
body. If not treated, high blood pressure raisesyour chancesof:
& Stroke
& Heart attack
& Kidney problems
& Eye problems
& Death
KNOW YOUR BLOOD PRESSURE
G et your blood pressure checked. Your
doctor will tell you if your blood
pressure is high. Even if your blood
pressure isin the desirable range, have
it rechecked at least once a year.
PREVENT HIGH BLOOD PRESSURE
A I M F O R A H E A LTH Y WE I G H T
% Choose foodslower in fat and calories.
% Eat smaller portions.
% Trynot to gain extra weight. Lose weight if you are over weight.
Trylosing weight slowly, about half a pound to 2 poundseach
week until you reach a healthyweight.
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HIGH BLOOD PRESSURE
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M ost of the food we eat is turned into glucose, or sugar, for our bodies
to use for energy. The pancreas, an organ near the stomach, makes a
hormone called insulin to help glucose enter our bodies' cells. When you
have diabetes, your bodyeither doesn't makesenough insulin or can't use
itsown insulin aswell asit should, or both. Thiscausessugarsto build up
in your blood.
The cause of diabetes continues to be a mystery, although both
geneticsand other factorssuch asobesityand lack of exercise appearsto
playa role.
DIABETES AND YOUR HEART
People with diabetes are at high risk for heart attack and stroke. It can
also cause or lead to blindness, kidney disease, nerve disease and limb
amputation. M any people with uncontrolled diabetes report depression
and living a lessactive life.
WARNING SIGNS OF DIABETES
It isimportant to know that a number of people with diabetes
remain without anysymptomsand require a laboratorytest
to identifya high blood sugar level.
Symptomsthat mayappear include:
& Frequent urination
& Extreme thirst
& Weight loss
& Excessive hunger
& Fatigue
& Blurred vision
& Recurring skin, gum or urinarytract infections
& Slow healing of cutsand bruises
& Tingling or numbnessin the legs, feet or fingers
COULD YOU HAVE DIABETES?
To find out if you are at risk, write the points next to each statement
that is TRUE for you. If a statement is not true, put a zero. Add your
total score.
' I am overweight. Yes5 _____
' I am under 65 yearsof age Yes5 _____
and I get little or no exercise.
' I am between 45 and 64 yearsof age. Yes5 _____
' I am 65 yearsold or older. Yes9 _____
' I have had a babyweighing more
than nine pounds. Yes1 _____
' I have a sister or brother with diabetes. Yes1 _____
' I have a parent with diabetes. Yes1 _____
YO UR SCO RE:
3 - 9 Points: You are probably at low risk for having diabetes now.
But don't forget about it. M aintaining a healthy weight and regular
exercise can help you reduce your risk.
10 or more Points: You are at risk for having diabetes. Consult a doctor
and find out more about the waysto reduce the risk of diabetes.
2 DIABETES
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HOW CAN YOU REDUCE YOUR RISK OF DIABETES
You can reduce the risk of diabetesby:
% Lose weight if you are overweight
% Be physicallyactive.
% Control cholesterol.
% Control blood pressure.
Your blood cholesterol level hasa lot to do with your chancesof getting
heart disease. High blood cholesterol isone of the major risk factorsfor
heart disease.
HOW DOES CHOLESTEROL CAUSE HEART DISEASE?
When cholesterol builds up in the arteries, they harden and become
narrow, resulting in blockagesthat can lead to heart disease and stroke.
KNOW YOUR CHOLESTEROL LEVEL
Everyone at age 20 and older should have their cholesterol measured
at least once every 5 years. It is best to have a blood test called a
"lipoprotein profile" to find out your cholesterol level. This blood test is
done after a 12-hour fast and givesinformation about your:
Total Cholesterol
LDL (bad) Cholesterol
HDL (good) Cholesterol
Triglycerides
UNDERSTANDING YOUR TEST RESULTS
Total cholesterol - thistellsyou how much cholesterol
you have in your blood.
Desirable value = lessthan 200 mg/dL
(lessthan 5. 1 mmol/L)
3 HIGH BLOOD CHOLESTEROL
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LDL (bad) cholesterol - this is responsible for depositing cholesterol in
the wallsof your arteries. Raised levelsof LDL are associated with a higher
risk of heart disease.
Desirable value = 100 - 129mg/dL (2. 5 - 3. 3 mmol/L)
HDL (good) cholesterol - thiscleansthe bodyfrom excessive cholesterol.
High levelsof HDL can protect you against heart disease.
Desirable value = greater than 40mg/dL (greater than 1. 0 mmol/L)
Triglycerides - Thisisa type of fat that isalso associated with heart
disease if above the normal level.
Desirable value = lessthan 150 mg/dL (1. 6 mmol/L)
It is important to know that there are two main methods of describing
concentrations of your blood cholesterol: by weight i. e. milligram per
deciliter (mg/dL) and bymolecular count i. e. millimolesper liter (mmol/L).
To understand and describe the test resultsyou should remember the units
used for measurement of your blood cholesterol level.
WHAT TO DO TO LOWER YOUR CHOLESTEROL LEVELS
C H A N G E YO U R D I E T
Changing your diet is often the most effective
way to lower your cholesterol to a desirable
level, although it maytake a few monthsto see
the results.
A vo i d S a tu ra te d F a ts
% Saturated fats come from animal sources
such asmeat and dairy.
% Choose lean meats such as chicken (no skin), trimmed beef or lean
lamb.
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% Use low fat dairyproducts, such as reduced fat milk, low fat cheese
and avoid butter and cream.
% Avoid commercial fast foodsand takeaways, especiallyfried foods.
% Avoid cakes, biscuits, pastries, chocolatesand crisps.
% Avoid coconut cream or milk.
% Choose unsaturated and polyunsaturated fats such as corn, canola
and sunflower oils. These help lower LDL (bad) cholesterol and are
thusgood for your health.
% Include omega 3 and 6 oilsfrom oilyfish such assalmon, tuna, and
sardines. These help to lower LDL cholesterol. Two fish meals per
week isrecommended.
E a t M o re S o lu b le F i b re
Fibre lowers your cholesterol level by keeping the
cholesterol in your diet from being absorbed by your
body. Rolled oats, beans, fruit and vegetablesare high in
fibre.
C O N TR O L YO U R WE I G H T
Being overweight isa risk factor for heart disease. It also tendsto
increase your cholesterol. Losing weight can help lower your LDL
(bad) cholesterol, total cholesterol and triglyceride level,
and raise your HDL (good) cholesterol level.
TA K E R E G U LA R E XE R C I S E
Regular physical activitycan help lower LDL (bad)
cholesterol and raise HDL (good) cholesterol levels.
It also helpsyou to lose weight. You should tryto be
physicallyactive for 30 minuteson most,
if not all, days, unlessadvised
otherwise byyour doctor.
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Ta ke th e fo llo wi n g q u i z to ch e ck yo u r d i e t:
Tick True or False for the following statements:
( I have at least four servingsof vegetableseveryday.
' True ' False
( I have at least two piecesof fruit everyday.
' True ' False
( I have at least six glassesof water everyday.
' True ' False
( I have breakfast everyday.
' True ' False
( I am aware of how much sugar ispresent in the food I consume.
' True ' False
( I choose low fat and unsaturated fat products.
' True ' False
( I have two servingsof low fat dairyproductseveryday.
' True ' False
( I have red meat no more than three timesper week.
' True ' False
( I have take-awayfood lessthan two timesper week.
' True ' False
( I choose salt reduced products.
' True ' False
If you have ticked False for anyof the above statements, thisisan aspect
of your diet that you can improve. Choose one False statement to change
each week. M ake small changesthat you can stick to.
Smoking increases the risk of heart disease by itself. When it acts with
other factors, it greatly increases the risk. Smoking increases blood
pressure, decreasesexercise tolerance and increasesthe tendencyfor the
blood to clot.
SMOKING AND YOUR HEALTH
Some factsabout smoking and itseffect on your health:
& Tobacco smoke containsmore than 4, 000
chemicals, manyof them known poisons.
& Nicotine and carbon monoxide playa role in the
processleading to heart disease.
& Tar in tobacco containsdozensof chemicalsthat cause cancer.
& Smoking doublesyour risk of heart disease and stroke.
& Smoking increasesLDL (bad) cholesterol and decreasesHDL
(good) cholesterol.
& Smoking increasesyour risk of developing gangrene bymore
than five times.
& Passive smoking isespeciallyriskyfor children and babiesand
can cause low birth weight babies, sudden infant death
syndrome, bronchitis, pneumonia and middle ear infections.
& Women who smoke have greater risk of having a miscarriage,
premature birth and low birth weight babies.
4 SMOKING
DI ET QUI Z
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Swimming, cycling, jogging, walking or anyof a dozen other activitiescan
help your heart. Whether it isa structured exercise program or just part of
your dailyroutine, all exercise contributesto a healthier heart.
Being fit can also have manyother benefits:
% Control of blood pressure
% Weight control
% Improved sleep
% Increased self-esteem
% Higher energylevel.
EXERCISE DOES NOT HAVE TO BE VIGOROUS
AND HARD FOR YOU TO BENEFIT
There are many levels of exercise that you can take to become more
active and increase your fitnesslevel.
Level 1: Become more active during the day by taking the stairs,
parking further from work and walking, or walking to the shops.
Level 2 : G et 10 minutes of gentle exercise three times every day.
A brisk walk before, during and after work isall that isneeded.
Level 3: Set aside four periodsof time per week to exercise.
It isup to you which level you choose.
Remember, some exercise done regularly is better than
no exercise at all.
QUIT SMOKING AND IMPROVE YOUR HEALTH
When you quit smoking, the bodybeginsto recover within twenty
minutes.
% After twentyminutes: Your blood pressure dropsand your
heart rate dropsto normal.
% After eight hours: Carbon monoxide level in the blood drops to
normal. O xygen level in the blood increasesto normal.
% After twenty-four hours: Chance of a heart attack decreases.
% After forty-eight hours: Abilityto smell and taste isenhanced.
% Between two weeks to three weeks: Blood circulation improves.
You can walk more easily. Lung functionsincrease up to thirty
percent.
% Between one to nine months:
Coughing, fatigue and
breathlessnessdecrease.
% After one year: Risk of heart disease
ishalf that of a smoker.
% After five years: Lung cancer death
rate decreasesbyalmost half. Stroke
risk isreduced to that of non-smoker
five to fifteen yearsafter quitting. Risk
of cancer of the mouth, throat and
food-pipe reduces to half that of a
smoker's.
% After ten years: Risk of heart disease
is reduce to the same as a non-
smoker.
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PHYSICAL INACTIVITY AND OVERWEIGHT
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TIPS FOR EXERCISE SUCCESS
) M ake an appointment with yourself for your exercise session (write
it in your diary).
) Experiment to find the best time of the day or week for you
morning or afternoon; weekdaysor weekends.
) Learn from your mistakes. If you miss an exercise session, take
note of why, and tryto modifyit for the next time.
) Set yourself goals. If your exercise limit is 10 minutes this week
try to exercise for 15 minutes next week. M onitor how far you
can walk in a set period of time and the tryto beat it next time.
) Alwaysstretch your musclesbefore and after exercise.
) Stop exercise immediatelyif you feel dizzyor ill.
) Consult your doctor before starting an exercise program if you
are over 40 years of age, are overweight or are not used to
vigorousexercise.
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OVERWEIGHT
Your body is made up of water, fat, protein, carbohydrate and
various vitamins and minerals. If you have too much fat, especially if
a lot of it is located at your waist, you're at higher risk of health
problems, including high blood pressure, high blood cholesterol,
diabetes, heart disease and stroke.
WHAT IS YOUR BODY COMPOSITION?
Body composition is one measure of your overall physical fitness. Waist
circumference and bodymassindex (BM I) are indirect ways to assess
your bodycomposition.
Wa i st C i rcu m fe re n ce
Waist circumference isthe distance around
your natural waist (just above the navel).
A high-risk waistline ismore than 35 inches
(88 cm) for women, and more than
40 inches(102 cm) for men.
B o d y M a ss I n d e x (B M I )
Bodymassindex assessesyour bodyweight
relative to height. It'sa useful, indirect measure
of bodycomposition because it correlates
highlywith bodyfat in most people.
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CHECK YOUR BMI BY THE FOLLOWING FORMULA
Weight (Kilogram)
Height (meters) X Height (meters)
YO UR SCO RE: ____________
If your BM I is between 18. 5 and 24. 9, you're considered to be in a
h e a lth y we i g h t range for your height.
If your BM I isbetween 25 and 29. 9, you're considered o ve rwe i g h t.
And, if the figure is30 or greater, you're considered o b e se .
HOW CAN YOU REDUCE YOUR WEIGHT?
The most effective method is to make some achievable changes to your
eating habitsand activitylevels.
Stress is your body's physical and
psychological response to anything you
perceive as overwhelming. This may be
viewed as a result of life's demands,
pleasant or unpleasant, and your lack of
resourcesto meet them.
A stressful lifestyle may results in slow but progressive damage to your
heart and vascular system. Heart problemsare more common in people
who do not cope well with stress.
STRESS MANAGEMENT
Though you cannot always control things that cause you stress, you can
learn how to manage stress. This will help you to reduce the risks of
having heart disease.
To manage stress, you should first recognize and list the situations that
cause you stress. O nce you identify the situations that cause you stress,
you have several optionsfor coping.
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STRESS
B M I =
Sometime avoiding stressful situations can be a solution. If traffic jams
upsetsyou, tryto avoid driving during busyperiods.
Sometimes, it isnot possible to avoid situationsthat cause stress. In such
cases, you can practice making a stressful situation positive. For instance,
you can use rush hourstraffic asan opportunityto listen to your favorite
music.
Learning to relax isa good wayto manage stress. Relaxation techniques
include breathing slowly and deeply, visualizing yourself in relaxing
scenes, meditation, and praying. Regular exercise is an excellent way to
reduce stress. G etting enough sleep mayalso eliminate stresscaused by
fatigue.
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.(/e 1^6) CG O/. 150 e bCG = dG dG
:gh dG hdc cGJ Ud FQ jW g CG J CG jh
.(O/.) CG (d IY) jO d GH Sj M : RdH-1
.(/e) d c jG OY SH CG : FG OdH-2
GMdG kGL cJ CG Y j L H dG Ff Uhh a J dh
.eO hddG ie Sb eSG dG
:#eO &hddG ie "H '$J C G j dG ATC G
:()G) AGdG &f J-*
SCG FGO j(G CG) AGdG f J EG
EG hddG Ya cCGh eCG
j b SCG Gg c EGh G iG
.Se f Y G b TCG IY
G gdG Y HEG
% .dCGh dG e fGM QOe e JCJ G gdG EG
% dG h (L hH) LdG e jdG dG QJ CG aCG e
.T e e j H dG hCG
% b Gh SdG b G e SdG b dCG Le SEG
.IHdG Y HGh SdG
% .e G UNh jQdG jdG LdG Y HEG
% .dG cC Gh JcdGh jGh jdGh(dG) dG Y HE G
% .M hCG dG RL Ib Y HEG
% jdG g e C G M dG OY jR e G Z gdG kFGO NE G
AdG hddG f N Y YJ (LDL) . U J dH a
% Y jOdG hCG fdG hCG dG S e G SCG dhJ Y
J CG M dG e G 6 ehCG hCG 3 ehCG jR e dhJ
AdG hddG N Y YJ jdG (LDL) Lh hH jh
.SCG c Je S
Hh!d !H"dG dG e kGc #hJ
dPh dG hddG ie N Y J dCG EG
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kGL Z GhGh cGdGh dGh Gh adGh
.dCH
:'fRH
f JQG EG ODJ fCG c dG VGeCH HUEG N e fGdG jJ
f N Y Yj dP Ea fRh e J eYh dG hddG
ieh hddG N Y Yj c eO dG AdG hddG
dG G hddG ie ajh (dZGJ) KdG jdG cG
.Y
&fH VjdG SQe
N Y Yj fH L H eb EG
G hddG ie aQh AdG hddG
CG hM .fRh UfEG Y Yj dP EG c L
c bO 30 I kcM kWf SQ
EG SCG jCG e hCG j
dG H dG f GPEG
.dH
9 8
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?dH #HUG N e "$J %c
: j e JH G Gg J
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% fdG fCG SQe
% hddG i
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7 6
M dG VGeCH HUEG MH jb bY eO hddG i EG
VGeCH HUEG FdG eGdG MCG j dG hddG JQG CG
.dG
"$dG VGeCG &hddG j %c
ODa Jh J EG ODj dP Ea jGdG hddG cGj eY
.iNCG dG VGeCHh dG dH HUEG K eh gOGfG EG
#eO &hddG ie !"Y J
Ie eO hddG f j CG cCa S 20 j fEG c Y j
j dG a e d j CG jh ,GS N c bCG Y MGh
Gg ijh .dG hddG ie d dPh (jahH JhHd) :SH
eG dG jh .YS 12 I dGh cCG Y eG H dG
:ddG
.dG hddG ie
AdG hddG (LDL) .
G hddG (HDL) .
.(SjGjGdG) KdG jdG cG
#`````à F```f ```àEG
: #hddG ie cJ e Y j Ggh
.eO OLG hddG
:H!G "dG .(/.200) d Y c Ge 200 e bCG
.(/. 5^1) d d jG e e 5^1 e bCG CG
3
&hddG JQEG
$
$
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bdG dd G j d dG hCG RG EG j cCf dG dG e
dG dfCG j eg fEH ,IG fH RL gh ,SjdG jh
dG V fEG j eYh .G jN NdG Y RG Yj
fCG hCG dfCG e j e fEG Y QOb Z L CG eEG j dP Ea
dG d dP Oj bh ,j c j dG dfG SG j
.dG dG cGJ EG ODj Ggh ,ke jQcG
KGQdG eY CG OYG ZQ Ad kGc kGd j dH HUEG S GR eh
HUEG kGRQH kGQhO J VjdG jQdG SQ Yh dG e iNCG eGYh
.dG V fEG
#"b !"Y (KCGh dG
dG CG c ,dG dGh Hd VY cCG dH HG UTCG
kGa .GWCG Hh YCG VGeCGh dG VGeCGh dH HUEG EG ODj b
b IM jh HBdG e j OG dG Ve e fj jdG e
.cG
dG Ve VGYCG
hj dH HG e kGc kGOY CG J CG j
M G dG FGLEG H qEG dG VGYCG fCG
eO dG d kGOM kYJQG dP j
:j e dG Ve VGYCG Jh
& dG Ic
& dG IT
& RdG Ga
& G Ic
& jdG dG
& dG V
5 4
& ddG dGh dGh G ihd IQe HUEG
& hG dG AH
? dH e fCG )g
d HG GdG f HLEG cCG , CG dH kHe c EG J d
ca U Z G fc GPEG eCG ,d dH U fc GPEG ddG
M d c dG LG K (U)
' (25 e cCG L c TDe) jH fCG f 5 _______
' dG SQeCGh S 65 e bCG Y f 5 _______
WEG SQeCG hCG jQdG e
' S 64-45 H hGj Y f 5 _______
' cCG hCG S 65 Y f 9 _______
' (GL c 4) WQCG 9 e cCG j W CG f 1 _______
' dH He NCG hCG e CG Y f 1 _______
' dH e gMCG hCG GHCG c f 1 _______
:dG
: Y M dG dG c GPEG
e "f 9-3 : cJ ,gGdG bdG V dH HUEG MG CG j Ga
H dG jdG SQ e U Rh Y G CG kjCG cJ K kFGO dP
.dH HUEG N J Y Yj e
eCG :cC a "f *0 d kGQa dG LGQ .dH HUEG Ve fCa
.dH HUEG N e dG c Y jG
2
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% .kej dG aG IOjH b
% Gh dGh KdG e VjQ cM SQe
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% YG e H dG SG .dP eCG c
GhGGh cGdG e kGje #hJ
% JLh e GhGGh cGdG e Gc hJ
.Gh FdG
% .jG e kH cGdG hJ
!G &SG e $!b
% .W G e b SG
% Y Y c dG WCG a TG
.N'' hCG ''jOdG e N''
.''jOdG '' hCG ''jOdG
% .dG dhW Y G Y HCG
QGSH 'W LGQ
% h dG V d AGhO EG b
H GdG Y j dG g
.W
% V j eY FGhO hJ Y bJ
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EG fRh j CG EG SCG c c 1 EG HQ OhM jQJ
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300
280
260
240
220
200
180
160
140
120
100
80
60
40
20
290
270
250
230
210
190
170
150
130
110
90
70
50
30
10
b VGeCG CG e Gfj CG Z e jW GS SdG H j
? gY e HQG FGhCG VGeCG H hNCG j H
e jJ b dG eGdG H f d ,GDdG Gd aTh ec HGL Lj
.dG VGeCH HUEG N
Y IdG eGY (hCG) :Y G eGdG J J h
eGY (fdG) ,ISCG dG VGeCH KGQh M OLhh dG dc
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VGeCH HUEG Ua OGR fEG eGdG g OY OGR c fEa G Adh
H VGeCG J e c Y IdG eEa G h d ,dG
.dG j b dG jhOCG hJ j eCG d GPEGh .U IM
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2
3
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5
6
1
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c f bh .WG g e d YJG RdG GGh
M QhJ dG GVG e jdG J jh efdG Gg d
:gh WG gCG
" dG V JG
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" JQG hddG
" NdG
" RdG IOjRh dG dG b
" dG dG
Ohj e c f j GVG g a Y IYdh
.WG J e c M dG eH
XG L SL dG YdG efH jh
dG g FbUCGh gSCG OGaCG cQe Y dhGh
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7 U
11 U
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2003, Áä ÑDGH Áeó°Ùdgh Áë°Üdg Iôfgo - Ƒ °Sé'L: Final Take Care of Heart 1/18/04 10:03 PM Page 1

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Ga sc o He a lth, Sa fe ty a nd Environme nt Division, 2003 2003 ,dGh edGh dG IFGO - S`L

Final Take care of heart 1/18/04 10:03 PM Page 1

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