We’ve been on a quest to debunk heart myths, doing our homework by scanning medical literature and talking to our cardiologist friends on common misconceptions they have often read or heard about heart disease. Read on and see which of these seven myths you always assumed was fact, and which truths might enhance your health.
Myth No. 1: Heart Disease Is Only A Concern For Seniors.
Heart disease is the single leading cause of death in the Philippines and many other countries, and roughly 85 percent of those struck down are over age 65. The disease’s inception, however, begins decades before, when you’re young and seemingly invincible.
Heart disease has what doctors call "a long pre-clinical phase," developing slowly and not becoming evident until it is well advanced. One oft-quoted study involves Korean War victims (age 18 to 20) whose autopsies already showed signs of atherosclerotic plaques – the fatty deposits that build up in the arteries and lead to heart disease. Scary, isn’t it? And don’t forget, many of the 15 percent of heart fatalities under 65 have never experienced any symptoms before sudden death.
Obviously, it’s critical to establish heart-healthy habits while you’re still young. A diet low in fats, especially saturated fats, and high in vegetables, fruits, and whole grains. An active life, not overloaded with television and computer time. No tobacco or excessive alcohol. It’s like money in our health bank, building interest against disease.
Myth No. 2: Men Get Heart Disease. Women Have To Worry About Breast Cancer.
Breast cancer justifiably gets lots of press. Greater awareness and the promotion of early detection methods has helped extend the lives of thousands of women. It has also left the impression that breast cancer poses women’s greatest health threat when, in fact, slightly less that four percent of women die of breast cancer.
Nearly 10 times that number, 36 percent, die of cardiovascular disease. While heart disease is uncommon for women in their 40s, the risk increases with advancing age. So even for a youthful 50-year-old woman, heart disease represents the greater health threat.
However, many observe that there is generally a bias against a diagnosis of coronary heart disease or heart attack in women than in men. Obviously, women need to recognize that they, too, are at risk of heart disease.
Myth No. 3: Foods Labeled ‘No Cholesterol’ Are Good For The Heart.
We all know that excessive amounts of "bad" cholesterol can clog our arteries. Our bodies tend to supply us with enough of it without the help of ice cream, bacon and cheesecake.
So, why aren’t all "low-cholesterol" or "cholesterol-free" foods great choices for a healthy diet? Because some are still loaded with saturated fat. Cholesterol is found only in animal products like meat, egg yolk, shellfish, and dairy products. But hydrogenated vegetable oils and tropical plant oils contain trans fats that are also unkind to your cardiovascular system.
Hydrogenated or partially hydrogenated oils are common in margarine and many convenience foods, such as packed baked goods. Hydrogenation – adding hydrogen to vegetable oils to solidify them – forms trans fats, which have been shown to increase total and "bad" cholesterol levels in the body.
And don’t assume that low-fat or non-fat are nutritional slam-dunk either. Non-fat products made with lots of sugar and processed flour create unnecessary weight gain and displace more nutritious foods in your diet. High doses of sodium in otherwise nutritious low-fat canned foods (such as soups) quickly add up, and can contribute to high blood pressure. Learn to use the nutrition label to make heart-wise choices.
Myth No. 4: One Of My Parents Died Young From A Heart Attack, So I Most Likely Will, Too.
Maybe yes, maybe no. Research has established that having a primary relative (parent or sibling) who has symptoms of coronary artery disease at a young age – younger than 55 for men and 60 for women – is a risk factor for developing heart disease.
However, individual risk factors do not stand alone. They compound each other, creating a whole picture of your individual risk. While you can’t change your heredity, you do have control over other major risk factors. High blood pressure can be greatly improved by lifestyle changes, stress management, and medication. If you smoke, quitting helps almost immediately. (Don’t hang around secondhand smoke either.) Regular exercise and maintaining healthy weight reduces the odds of developing adult onset diabetes. A combination of dietary choices, exercise and medication, when necessary, will help control "bad" cholesterol levels.
Myth No. 5 : I Need To Exercise For An Hour Every Day To Have A Healthy Heart.
It’s great if you have an hour a day to exercise. Most of us don’t. But it’s not a prerequisite to having a healthy cardiovascular system. Everything helps – even short walks. Work up to 30 minutes or more, five days a week or one hour three times a week.
People are often afraid to exercise once they’ve had a heart attack. However, since exercise lowers the risk of cardiovascular events, it’s just as important to exercise once you’ve had one. There are health benefits from all forms of moderate exercise. And don’t get caught up in exercising for a magic number on the scale. Exercise will decrease your risk of heart disease even if you don’t see a decrease in your blood pressure, your cholesterol level, or your dress or pants size.
Myth No. 6: I’ve Smoked For 30 Years – Stopping Now Won’t Help My Heart.
Not so. As soon as you stop smoking, your body starts to benefit. Let’s consider Pedro, who quit today. He’s 47 years old and has smoked a pack a day since he was 17. That’s about 219,000 cigarettes in 30 years.
If he has no cardiovascular problems yet, Pedro can expect some immediate and long-term coronary health improvements. After only 20 minutes, his blood pressure and pulse rate will drop to normal. After eight hours, his carbon monoxide blood level will drop and his oxygen level increase to normal. In a year, Pedro’s risk of coronary artery disease will be half that of a smoker. His risk of stroke will be reduced to that of a nonsmoker in five to 15 years, and in 15 years, Pedro’s risk of coronary heart disease will be that of a nonsmoker.
Myth No. 7: A Heart Attack Means It’s All Over – Heart Damage Or Death Is Inevitable.
There’s a universal chant among cardiologists: "Get to the door within 70 minutes." The hospital door, that is. If you think you’re having a heart attack, call for emergency service. In addition, chewing an aspirin in the early stages of a heart attack can be lifesaving. An aspirin or other clot-dissolving agent administered in time can reduce the chance of dying of heart attack to less than three percent.
Once you’ve been hospitalized for a heart-related illness, there is good medical evidence that – in addition to a healthy diet and moderate exercise – the regular use of aspirin, beta-blockers, and ACE inhibitors extend many lives. Beta-blockers slow the heart rate and reduce blood pressure. An ACE inhibitor blocks production of a natural substance that narrows blood vessels, thus lowering blood pressure.
So, know the real facts about heart disease. It may save your life tomorrow!