American Heart Month

American Heart Month

Taking a class 4 could help save a life OMC cardiac care providers 9 meet the needs of the community A change of diet 10 will make for a healthier heart

An advertising supplement produced by Peninsula Daily News and Sequim Gazette

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February 2016

Peninsula Daily News and Sequim Gazette

Get to know your heart’s health

By Bobby Beeman, communications manager at Olympic Medical Center

Heart disease is the number one killer of men and women.

Proper heart health requires we evaluate risk factors that may contribute to heart disease and participate in activities that lead to a healthier lifestyle, including proper exercise and nutrition, smoking cessation and techniques to lower stress.

The most important thing you can do for your heart is to maintain a healthy lifestyle.

Live tobacco-free, be physically active, eat a healthy diet, maintain a healthy weight and, when appropriate, take preventive medicines as your doctor recommends.

Also, be sure to get your recommended screening

know and the goals you need to reach, visit www. tinyurl.com/hk6uedh.

• Obesity: Have your body mass index (BMI) calculated to screen for obesity.

• Lipid profile, (LDL, Know your numbers HDL-cholesterol): Have your cholesterol checked During a heart check regularly starting at age up, your doctor takes 35. If you are younger a careful look at your than 35, talk to your “numbers,” including doctor about checking your cholesterol and your cholesterol if you triglyceride levels, your blood pressure and more. smoke, have diabetes, high blood pressure or if Knowing your numbers is an important you have heart disease in your family. part of keeping your • High blood heart healthy. pressure: Have your It can help you and blood pressure checked at your doctor know your least every year. risks and mark the Goal for blood pressure progress you’re making toward a healthier you. should be 120/80 or less.

To get a quick overview • Blood of numbers you need to glucose: Have your

tests. Screening tests can find diseases early, when they are easier to treat.

Talk to your physician about which tests apply to you and when and how often you should be tested.

blood glucose tested for diabetes or pre-diabetes, particularly if you have high blood pressure, high cholesterol, you are overweight, you suffered from gestational diabetes or if you have diabetes in your family.

Back on the road to a healthy heart

Talk to your physician about your level of risk.

If you have, or are at risk for, heart disease or diabetes, Olympic Medical Heart Center in Port Angeles will help you on your path to wellness.

Olympic Medical Heart Center’s cardiac and pulmonary rehabilitation programs are designed to provide you with one-onone guidance.

They closely monitor

American Heart Month

HeartAware Risk Test

Olympic Medical Center offers a free and confidential risk assessment tool online to help you assess your cardiovascular health and identify lifestyle or medical conditions that may lead to the development of heart disease.

The assessment takes about 7 minutes to complete. At the end of the test, you will receive a comprehensive personal health report.

HeartAware will also help you take action to reduce your level of risk from heart disease as well as inform you of the cardiac services available through the Olympic Medical Center.

For more information or to take the free risk assessment, visit www.olympicmedical.org and look for HealthAware under the Health Resources tab.

— Content submitted by Olympic Medical Center your heart and lungs and work with your physician to create reachable goals to improve your health.

As a team, they counsel patients in developing a healthy fitness level and appropriate eating habits, as well as maintaining a

healthy weight.

If your physician determines a visit to a specialist such as a cardiologist or pulmonologist is in order, please ask to be referred to one of Olympic Medical Heart Center’s specialists.

JONATHAN COLLIN, MD You’re fatigued, joints are achy, unable to do chores like usual, gaining weight, not recalling names, feeling depressed, and not sleeping well.

FAMILY HEALTH CLINIC

The doctor measures your blood pressure, listens to your lungs and heart, and feels your belly. Everything is normal.

The blood test comes back with a high cholesterol, but the liver and kidney are fine, as is your blood count.

Is this it? Couldn’t there be another answer?

Let’s take another look, consider some other issues, and get to a better feeling you in 2016! Contact Dr. Collin’s office for a short consultation.

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Daily aspirin usage may not benefit all American Heart Month

February 2016

Peninsula Daily News and Sequim Gazette

Like the old adage, “An apple a day keeps the doctor away,” taking aspirin on a daily basis was generally accepted as a preventive measure to manage cardiovascular risk.

Recent research has revealed that this daily aspirin doesn’t benefit everyone.

In a recent survey published in the American Journal of Preventive Medicine, 47 percent of adults between the ages of 45 and 75 take aspirin daily, even though they’ve never experienced a heart attack or stroke.

In the same study, about 43 percent of people said they did not consult a physician before adopting the daily routine.

If you are one of the 40 million Americans who take a dose of aspirin every day, it’s important to heed the warning released by the U.S. Food and Drug Administration (FDA) in 2014: Only take an aspirin on a daily basis to prevent heart attacks or strokes if you’re someone who has already experienced them or if you have evidence of coronary artery disease.

This information was recently released due to a request submitted to the FDA by Bayer HealthCare LLC. This request asked for a change in labeling that would allow Bayer to market their aspirin product as a primary prevention option for heart attacks for everyone, even for those who didn’t have any history of

American Heart Month an advertising supplement of

Peninsula Daily News and Sequim Gazette peninsuladailynews.com | sequimgazette.com

cardiovascular disease.

After reviewing the data available from various studies, the FDA denied Bayer’s request, concluding that the evidence does not support the use of aspirin as primary prevention.

Although aspirin does thin the blood and help prevent blood clots, long-term use increases the risk of gastrointestinal bleeding, ulcers and bleeding in the brain.

The benefits of aspirin therapy outweigh the risks only for certain individuals who have a history of cardiovascular disease.

The U.S. Preventive Service Task Force and the Centers for Disease Control and Prevention also agree with the FDA’s stance.

Peninsula Daily News 305 W. First St. Port Angeles, WA 98362 360-452-2345

Sequim Gazette 147 W. Washington St. Sequim, WA 98382 360-683-3311

Terry R. Ward, publisher Steve Perry, advertising director Patricia Morrison Coate, Brenda Hanrahan and Laura Lofgren, special sections editors

Is aspirin therapy for you?

According to the American Heart Association, you should not take aspirin on a daily basis if you: • Are at risk for hemorrhagic stroke or gastrointestinal bleeding.

• Are going through any simple dental or medical procedure.

• Consume alcohol on a regular basis.

• Have any sort of intolerance or allergy to aspirin.

Even if you don’t possess any of these risks, consult your physician prior to adopting aspirin therapy.

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Preparing to save a life: Take a class February 2016

Peninsula Daily News and Sequim Gazette

American Heart Month

According to the American Red Cross, an ambulance can take eight to 12 minutes to arrive after a 9-1-1 call.

Learning first aid and preparing for emergencies when every second counts can be a lifesaver.

Basic life saving

The Red Cross offers classes in assessing and responding to both pediatric and adult emergencies, with or without the use of an automated external defibrillator.

A first-aid class with cardiopulmonary resuscitation instruction can teach you: • How to treat burns and cuts, or stabilize someone with head or neck injuries until emergency responders arrive.

• How to revive someone who is having problems breathing or is experiencing a heart attack.

• How to revive a child or infant who is choking but hasn’t lost consciousness.

To schedule a first-aid class, call the American Red Cross at 800-733-2767 or visit www.redcross.org.

Hands-only CPR

Extensive training is not necessary to provide basic, lifesaving CPR during a

HEART ATTACKS: WOMEN VS. MEN

medical emergency.

Hands-only CPR can deliver necessary assistance until emergency responders arrive.

The simple technique does not involve mouth-to-mouth breathing and is performed in two steps: 1. Call 9-1-1.

2. Push hard and fast in the center of the chest.

Visit www.handsonlycpr.org to learn how you can save a life.

SWIMMING

Most people think of chest discomfort as the leading sign of heart attack, but symptoms may be more subtle than that, especially for women.

If you experience any combination of these symptoms, get medical attention immediately.

WOMEN: • Chest pressure • Pressure or pain in the upper abdomen • Jaw pain or upper back pressure • Shortness of breath, extreme fatigue • Anxiety

MEN: • Chest pressure, tightness or pain • Pain radiating down one or both arms • Pain extending to the back, jaw or neck • Shortness of breath • Anxiety If you have two or more of these signs, call 9-1-1.

— Content submitted by Olympic Medical Center

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Cardiac arrest, heart attack not the same American Heart Month

Peninsula Daily News and Sequim Gazette

Many people assume cardiac arrest and heart attack are the same thing.

However, sudden cardiac arrest is not a heart attack.

In fact, there are distinguishable differences between the two that are best explained by detailing what is actually happening when someone is suffering from either one.

What happens during a heart attack?

During a heart attack, blockage occurs in one or more of the heart’s arteries.

That blockage subsequently prevents the heart from receiving enough oxygen-rich blood.

Research indicates that many people with symptoms of a heart attack actually delay seeking treatment for more than two hours.

In a 2010 study published in the Archives of Internal

Medicine, researchers found the average delay in arriving at the hospital after the start of a heart attack was roughly two and a half hours.

Eleven percent of the more than 100,000 cases examined in the study waited more than 12 hours from the start of symptoms before seeking treatment.

Those symptoms can include chest discomfort, shortness of breath and discomfort in other areas of the body that do not improve after five minutes.

What happens during sudden cardiac arrest?

When a person is experiencing cardiac arrest, their heart’s electrical system is malfunctioning and suddenly becomes irregular.

The heart begins to beat very fast while the ventricles may flutter or quiver.

Blood is not being delivered to the body during cardiac arrest,

and a genuine fear is that blood flow to the brain will be reduced so drastically that a person may lose consciousness.

Unlike a heart attack, cardiac arrest requires immediate treatment.

It’s best to seek treatment promptly for both a heart attack and cardiac arrest, but those experiencing cardiac arrest are at much greater risk of death if treatment is not sought immediately.

Men and women, young and old, should also keep in mind that heart attack can sometimes lead into cardiac arrest, highlighting the importance of seeking treatment as soon as any symptoms of heart attack begin to appear.

For more information about heart attack and cardiac arrest, visit the American Heart Association website at www.heart.org.

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February 2016

A number of conditions affect hearts 6

February 2016

“Heart disease” is a broad term used to describe a number of ailments affecting the heart.

When most people think of heart disease, they typically call to mind heart attacks; however, there are a number of conditions that can affect the heart.

Understanding them is key to preventing further complications down the line.

Here is a listing of common heart conditions, symptoms and treatment: Angina: Chest pain or discomfort that occurs in and around the heart when the muscle doesn’t get enough oxygen-rich blood.

It can be brought on by stress, exertion, emotion, extreme cold or be a symptom of a deeper problem such as clogged arteries.

There are three types of angina: stable, unstable and variant.

Stable angina follows a pattern and is generally the most common. Unstable angina doesn’t follow a pattern.

Variant angina occurs while

Peninsula Daily News and Sequim Gazette

you’re at rest and is rare.

Angina may be treated with rest and medicine. All heart pain should be checked by a doctor to see if it’s a sign of something deeper.

Aneurysm: An aneurysm is an abnormal widening or ballooning of a portion of an artery due to weakness in the wall of the blood vessel.

Depending on where the aneurysm occurs (brain, aorta or abdomen, for example) there may be no pain or bulging.

Aneurysms are serious and, if not caught early and treated, can lead to death.

Arteriosclerosis: This is any hardening or loss of elasticity of medium and large arteries, generally as a result of hypertension.

The most common sites for arteriosclerosis are arteries in the brain, kidneys, heart, abdominal aorta or legs.

Symptoms of arteriosclerosis vary according to which arteries are affected.

Risk factors for arteriosclerosis include

LOVE YOUR HEART whatever your age

Healthy eating and physical activity are keys to preventing disease.

However, you should be doing specific things to care for your heart based on your age.

20s

: Get ahead of the curve with regular wellness exams. Find and maintain a relationship with a primary care physician. If you smoke, quit.

30s: Learn your family medical history. Manage

stress with exercise or some other enjoyable activity.

40s

: Adjust your eating and exercise habits for your slowing metabolism. Check your blood sugar level for Type 2 diabetes risk.

50s

: Become familiar with the warning signs of a stroke and heart attack. Yearly physicals and recommended screenings are a must.

— Content submitted by Olympic Medical Center

smoking, obesity, high blood pressure and/or cholesterol, stress and diabetes.

Atherosclerosis: This is a condition when fatty material collects in the arterial walls. It can harden over time, causing calcium deposits and restriction of blood flow.

Avoiding fatty, high cholesterol foods, exercising regularly and getting routine checkups at the doctor are all ways to head off atherosclerosis at the pass.

Heart attack: This is the culmination of many heart conditions, such as angina, arteriosclerosis and atherosclerosis.

A heart attack occurs when blood and oxygen are not able to reach the heart.

High cholesterol: High cholesterol can be a factor in a number of heart conditions; therefore, it is desirable to keep cholesterol levels low.

Cholesterol is measured as total cholesterol, HDL (the good cholesterol)and LDL (the bad cholesterol).

Total cholesterol under 200

American Heart Month

mg/DL is optimal. Less than 100 mg/DL of LDL and HDL levels of 60 mg/DL or more are desirable.

Hypertension: This is a term used to describe high blood pressure.

Blood pressure is measured in two readings: the systolic pressure, or the pressure created when the heart beats, and the diastolic pressure, or the pressure in the heart when it is at rest.

Blood pressure higher than 120 over 80 is considered high and should be monitored.

How much water and salt you have in your body; the condition of your kidneys, nervous system or blood vessels; and the levels of different body hormones can all cause hypertension.

A change in diet or medication may be needed to control blood pressure.

Peripheral arterial disease (PAD): PAD is when insufficient blood flow reaches the arteries that supply the limbs. Pain or immobility may occur due to lack of blood to meet demand.

Generally, PAD is a sign that atherosclerosis is taking place and medical intervention should be taken.

Stroke: This is an interruption of blood supply to any part of the brain. It can come on suddenly or display symptoms over time.

Changes in alertness, sleepiness, trouble speaking, loss of coordination, trouble moving limbs and many other symptoms can be indicative of stroke.

A stroke may be mild and cause temporary conditions.

A massive stroke may lead to paralysis, brain damage, coma or death. A stroke is a medical emergency.

It is important to get the person to the emergency room immediately to determine if the stroke is due to bleeding or a blood clot so appropriate treatment can be started within 3 hours of when the stroke began.

Clot busters may be given if it is a clotting condition.

— Content from MetroCreative

When your heart needs a tune-up Your pulse is racing, you’re dizzy, your heart is fluttering or it’s difficult to breathe.

If you aren’t lovestruck, your heart might be trying to tell you something.

Worn out electrical generator

You may be having an arrhythmia — a rapid, sluggish or erratic heartbeat caused by faults in the electrical system that regulates the heart’s pumping.

Risk factors for irregular heart rhythm include heart attack, congenital heart defects, infections that harm the heart and certain chronic conditions, such as heart failure, high blood pressure and diabetes.

Arrhythmias are most common among seniors.

“Most of the arrhythmias I treat are age related,” said Robert Gipe, M.D., internal medicine physician and heart rhythm management specialist at Olympic Medical Heart Center.

“They are the result of the heart’s electrical generator, the nerves that conduct signals throughout the muscle, becoming worn out over time or manifesting signs of damage due to past illnesses.”

Listen to your LUB-DUB

When the rhythm runs amok, it can feel like the heart is working overtime or taking every other beat off.

Other symptoms may include light-headedness, exhaustion, fainting and shortness of breath.

A high-speed, inconsistent

heart beat could be a sign of atrial fibrillation, the most common type of arrhythmia.

Don’t put arrhythmia symptoms on your to-do list to investigate when you get around to it.

Irregular rhythms can lead to more serious cardiovascular problems if left untreated.

Medication, a procedure to eliminate the source of the arrhythmia or a rhythmregulating device may bring your beat and quality of life back into balance.

If you experience symptoms of arrhythmia, speak with your primary care physician about a referral to a heart rhythm specialist for diagnostic testing.

— Content submitted

by Olympic Medical Center

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For women, take this risk to heart American Heart Month

Peninsula Daily News and Sequim Gazette

By Kate Burke, marketing manager/foundation director, Jefferson Healthcare

February is Heart Health Month and a good reminder that heart disease affects more women than cancer.

Wear Red in February for American Heart Month and National Wear Red Day (the first Friday in February) are to help raise awareness about heart disease prevention, but don’t stop there.

Learn how to lower your chance for heart disease, ask your health provider questions about heart health, and make sure you know the symptoms of a heart attack.

According to Krames StayWell, an online health resource library,

heart disease is the top killer of women.

The majority of women between the ages of 40 and 60 have at least one risk factor for the disease. But many do not realize it.

They also don’t know about the sometimes subtle signals of a heart attack.

Why the disconnect?

In general, heart disease has been perceived as an older person’s disease that need not concern women until menopause.

For years, women also thought hormone therapy (HT) would protect them from heart trouble.

But heart attacks can

and do occur at any age.

Plus, we now know that HT may actually raise the risk for heart disease.

A common form of heart disease is coronary artery disease, which affects the blood vessels of your heart.

Heart disease also includes atherosclerosis, or the thickening and hardening of your arteries, as well as stroke and heart failure.

The groundwork for heart disease can start in your 20s.

High blood pressure is a silent killer. Check your blood pressure often to help ensure a healthy heart.

Jefferson Healthcare’s

KNOW YOUR RISK FACTORS

Risk factors for heart disease can be divided into those that suggest a major risk and those that lead to an increased risk.

Major risk factors are: • High blood pressure • High blood cholesterol • Diabetes • Obesity or being overweight • Smoking • Physical inactivity • Heredity • Age Factors that could lead to an increased risk include stress and excessive alcohol consumption. For women, that means more than 1 drink a day.

Starting at age 20, women should know their blood pressure and cholesterol levels. One red flag is a high level of LDL (“bad”) cholesterol, which clogs arteries, and a low level of HDL (“good”) cholesterol, which clears arteries.

Knowing your risk factors is vital. The more risk factors you have and the worse they are, the greater your risk for heart disease.

Once you know your risk factors, you can learn whether you’re at high, intermediate or low risk for heart disease. Then you can set goals and work with your health care provider to reach them.

February 2016

Cardiac Services Director Judy Tordini, RN, checks blood pressure at the Health Expo.

She checks blood pressures every fourth Wednesday from 10 a.m. to noon at the Tri-Area Community Center Food Bank, 10 West Valley Road, Chimacum.

HEED THESE SYMPTOMS

If you have to sit down after you clear the dishes, a heart attack could be in your near future. Unshakable fatigue and sleeplessness appear to be early warning signs of a woman’s heart attack.

• Other symptoms include: • Shortness of breath (very common in women) • Nausea • Uncomfortable chest pressure (instead of chest pain, which is a more typical symptom for men, although it may still occur in women) • Pain that spreads to the shoulders, neck, or arms If you have these symptoms, especially if they last more than 5 minutes, call 911.

Jefferson Healthcare Cardiology Services include: • EKG • ECHO • Ambulatory monitor • Stress ECG with treadmill belt • Cardiac rehabilitation • Anticoagulation services

Lifestyle changes can help control your heart-health These lifestyle changes will put you on the path to a heart-healthy lifestyle.

Reach and keep a healthy weight. You’ll reduce three key risk factors: blood pressure, cholesterol and diabetes risk.

For apple-shaped women, losing spare-tire fat is vital. Belly fat is linked to higher levels of triglycerides, a blood fat that raises your risk for heart disease.

Trim saturated fat and salt from your menu. When you can, trade butter for canola or olive oil. Swap red meat for seafood, a good source of omega-3 fats that help reduce triglycerides, clotting and blood pressure.

Move more. Exercising at a moderate to high intensity for at least

30 minutes five days a week can lower your blood pressure.

It also can strengthen your heart, decrease stress and lower weight.

Quit smoking. Smoking is the most common risk factor for women. It triples your heart attack risk. It may take a few tries to quit.

You may need to address your addiction by using a patch or chewing gum. You may also need to change your behavior. For example, try munching on a carrot when cravings strike.

De-stress daily. Visit a friend. Light candles and listen to mood music. Take a yoga class. Putting yourself on your “todo” list and finding ways to defuse stress will help slow your breathing and heart rate, as you lower your blood pressure.

8

February 2016

Peninsula Daily News and Sequim Gazette

American Heart Month

Jefferson Healthcare hosts WellHearts lunch

By Kate Burke, marketing manager/foundation director, Jefferson Healthcare

February is Heart Health Month

When was your last check up?

All Done - In House Cardiology Services

P P P P P P

Stress Testing Echo EKG Ambulatory Monitoring Cardiac Rehab Anti-Coagulation Services

Jefferson Healthcare Foundation is excited to host and invite women to the first annual WellHearts Luncheon, scheduled for Friday, Feb. 5, National Wear Red Day. The event is at the Northwest Maritime Center, 431 Water St., Port Townsend, from 11:30 a.m. to 1:30 p.m.

The event’s keynote speaker is Dr. Rosemary Peterson, fellow of the American College of Cardiology.

Peterson is with Franciscan Heart and Vascular and is a board certified cardiologist who has a special interest in women’s heart disease, cardiac rehabilitation and general invasive cardiology.

Board-certified family medicine physician Dr. Todd Carlson of Jefferson Healthcare Primary Care Clinic is the guest speaker and emcee for the luncheon.

February is Heart Health Month, and this event is part of the campaign to educate and raise awareness about

the critical issue of heart health for women.

“We want women of our community to know they are in charge of their health,” said Judy Tordini, RN, Jefferson Healthcare Cardiology Program director and vice president of the Jefferson Healthcare Foundation.

“Through education, awareness and understanding what their health screening numbers mean, they can make lifestyle changes that will help them live longer and stronger.”

Tickets for the event are $50 and include a

healthy lunch prepared

by Jefferson Healthcare’s executive chef Arran Stark.

There will be information tables about heart health, and each attendee will receive a goody bag to take home.

To purchase tickets, sponsor a table or to make a donation, contact Kate Burke at kburke@ jeffersonhealthcare.org or phone 360-385-2200, ext.

2014, to reserve your spot.

Space is limited, so early registration is encouraged.

Attendees also are encouraged to wear red.

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American Heart Month

February 2016

Peninsula Daily News and Sequim Gazette

9

Matters of the heart

Cardiac health care providers meet the needs of community

James Emery, M.D.

Robert Gipe, M.D.

Olympic Medical Heart Center continues to offer vital non-invasive cardiology services for our community, including: • Cardiology consults • Heart disease management • Echocardiography • Stress testing • Treadmill tests • Cardiac and pulmonary rehabilitation • Advanced and convenient heart rhythm testing using the Zio Patch • Rhythm management

Alexander Pan, M.D.

• Pacemaker insertion and monitoring • Nuclear medicine • Heart education The Heart Center has a comprehensive team of specialists in Sequim and Port Angeles, from board certified clinical cardiologists, advanced practice clinicians and nurses, to skilled diagnostic imaging technologists, chronic disease and rehabilitation experts, exercise specialists, and many other skilled professionals.

Kara Kurtz Urnes, M.D.

Olympic Medical Center has offered a comprehensive cardiac rehabilitation program and offered state-ofthe-art screenings and diagnostics for many years, but has added to the cardiology team in recent years.

Most recently, cardiologist Alexander Pan, M.D., who also is a member of Swedish Heart and Vascular Institute, works closely with fellow cardiologists James Emery, M.D., and Kara Kurtz Urnes, M.D., along with

Tracy Zaher-Lee, ARNP

Tracy Zaher-Lee, ARNP. Robert Gipe, M.D., is Olympic Medical Heart Center’s heart rhythm specialist.

When your heart needs some work

Olympic Medical Heart Center has comprehensive cardiac rehabilitation services in Sequim and Port Angeles, and these programs include exercise, riskfactor education and lifestyle modifications.

Individual treatment plans are based on risk

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stratification, medical history and goals.

Participants come to cardiac rehabilitation under the supervision of hospital staff and work approximately three times a week for up to 12 weeks to learn how to take care of their heart — and themselves in the process.

Participants receive coaching to guide them to a lifetime exercise regimen.

Convenient diagnostic tests

From echocardiograms and nuclear medicine to continuous heart rhythm testing, Olympic Medical Heart Center offers stateof the-art diagnostic tests

for patients.

These tests, extended locally on the North Olympic Peninsula, offer tremendous convenience.

Further, Zio Patch technology is a small, low-profile device that patients comfortably wear for up to two weeks to monitor the heart — offering the ability capture abnormal rhythms.

For more information on Olympic Medical Heart Center, visit www.

OlympicMedical.org select “Services” then “Cardiac Care,” or phone 360-565-0500.

— Content and photos submitted by Olympic Medical Center

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According to the American Heart Association, the following are some of the symptoms that may indicate a heart attack: • Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.

• Discomfort in other areas of the upper body.

Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.

• Shortness of breath with or without chest discomfort.

• Other signs include breaking out in a cold sweat, nausea or light-headedness.

10

February 2016

Peninsula Daily News and Sequim Gazette

Eating for better health: Heart Disease Controlling heart disease is as simple as controlling what comes in and out of your kitchen.

Roughly half of all Americans suffer from high blood pressure and high LDL cholesterol, according to the Centers for Disease Control and Prevention.

Both are major risk factors for heart disease, and reforming your diet is one of the best ways to keep them from getting out of hand. Here are three ways to start: 1. Nix trans fats for good. Leave any product listing “partially hydrogenated oils” as an ingredient at the store.

They’re the main source of cholesterolboosting trans fats, but Nutrition Facts labels can list a product as trans-fat-free if it

contains less than .5 grams.

2. Limit sugar and salt. Keep your salt intake below 2,400 milligrams per day, and avoid sugary beverages and processed foods.

Studies are finding that sugars added to processed foods could be worse for your heart than salt.

3. Load up on nutrient-rich whole foods. Fatty fish, which are rich in heart-healthy omega-3 fatty acids, lean meats and anything with fiber — grains, beans, lentils, peas, fruits and vegetables — can help lower cholesterol levels.

Vegetables high in potassium, such as spinach and squash, are particularly helpful in lowering blood pressure.

Avocado salad helps boost good cholesterol A bright green harbinger of spring, this power salad combines avocados’ healthy monounsaturated fats, which help boost good cholesterol and lower bad, with blood-pressurelowering, potassium-rich spinach.

Ingredients

2 ripe avocados, peeled, pitted and chopped into large chunks 1 sweet onion, chopped 1 green bell pepper, chopped 1 red bell pepper, chopped

2 hours for $100 (half-price!)

Directions

Combine avocados, onion, bell peppers, tomato and cilantro in a medium-sized bowl.

Add lime juice and toss gently until everything is coated evenly.

Divide spinach among six plates and top with avocado mixture.

Nutrition Information Makes 6 servings Calories: 126 Cholesterol: 0mg Fiber: 5.7g

Sodium: 9mg Carbohydrates: 10.2g Fat: 10g Protein: 2.1g — Olympic Medical Center

combat the growth of a type of bacteria that causes gum disease, which few people may know is linked to heart disease.

• Salmon: Salmon is rich in omega-3 fatty acids, which can decrease a person’s risk of developing an abnormal heartbeat (arrhythmia), slightly lower blood pressure and slow the growth of atherosclerotic plaque — the buildup of which can contribute to heart attack, stroke or even death.

Albacore tuna, herring

and lake trout are additional examples of heart-healthy fatty fish.

• Whole grains: Whole grains help men and women maintain healthy weights while lowering their risk for heart disease.

According to the American Heart Association, whole grains, such as whole wheat, oats/oatmeal, rye, barley and brown rice are great sources of dietary fiber, while refined grains like white rice and enriched bread

contain little fiber.

• Tomatoes: Researchers at Boston’s Tufts University analyzed more than a decade’s worth of data in an effort to discover the effects of lycopene on the cardiovascular system.

They ultimately discovered that people who regularly consumed foods with lycopene, like tomatoes, over an 11year period reduced their risk of coronary heart disease by 26 percent.

— Content from MetroCreative

Stay heart healthy for your loved ones.

We take time to listen & explain.

No limit

QUIMPER FAMILY MEDICINE 2120 Lawrence St • 360-385-3826

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1 large ripe tomato, chopped ¼ cup chopped fresh cilantro 3 tbsp. lime juice 10 oz. package of spinach

Heart-healthy foods for the year ahead

The following are a handful of hearthealthy foods for men and women who want to begin the new year on a — Content submitted nourishing foot.

by Olympic Medical Center • Raisins: Researchers from the Louisville Metabolic and Atherosclerosis Research Center found that consuming raisins three times a day may significantly lower Got Stress?!? blood pressure among We all do! individuals with mild increases in blood It’s a killer, you know that. pressure.

What to do?

Raisins can help

Learn how to release stress quickly, easily, out of body and out of mind.

If you don’t do both, it holds on.

Once you learn this process, you can do it for yourself.

American Heart Month

Personalized Heart Necklaces or Rings, available in Yellow, White or Rose Gold or Sterling Silver

Prices starting at $99 360-683-1418 • 511 E. Washington St. Sequim, WA (next to Sequim Sunnyside Mini-Storage) Open Tues.-Fri. 10-5 •Sat. 10-4 • Closed Sun. & Mon.

American Heart Month

February 2016

Peninsula Daily News and Sequim Gazette

r u o y p e Ke

t r a he

11

These local businesses support Heart Health Month 621515420

Denise Webb

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John A. Raske Insurance Agency

• Criminal Reports in all 50 States • DMV & CDLIS Records Search • Social Security Search • Tenant/Employment Credit Reports • Eviction Reports in all 50 States • Virtually Instant Turn Around Time

360.460.6507 888.907.3303 Toll Free pacificsentinel@live.com www.pacific-sentinel.com

Your Need To Know is Our #1 Priority

Olympic Electric Company, Inc.

308 E. 8th St., Port Angeles

452-3336

611515816

(360) 457-5303

Fax (360) 452-3498 4230 Tumwater, Port Angeles, Wa 98363 Port Angeles: Address: 622 East Front St Port Angeles, WA 98362 Phone: (360) 457-1644 Fax: (360) 457-7186

Dedicated to families and community...

www.caregiversonline.com nursing@caregiversonline.com

Port Townsend: Address: 2134 Lawrence Street Port Townsend, WA 98368 Phone: (360) 379-6659 Fax: (360) 379-5620

Feb. 13-15 & Feb. 20-21

334 Benson Rd. Port Angeles 360-417-3564 camaraderiecellars.com corson4@tfon.com

FOR YOUTH DEVELOPMENT® FOR HEALTHY LIVING FOR SOCIAL RESPONSIBILITY

Free Blood Pressure Checks at the YMCA Wednesday, Feb. 3rd 8-10am and 5-7pm Wednesday Feb. 10th 8-10am and 5-7pm

Join with your sweetheart Feb. 8th-14th to get joining fees waived.

Clallam County YMCA 302 S. Francis Street , Port Angeles, WA 98362 (P) 360.452.9244 (W) clallamcountyymca.org (O) Facebook | Instagram | Twitter

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www.dungenesscourte.com

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360-582-9309

Rhonda Carrell RN

Caregivers Home Health Inc. Nursing Administrator/ Owner

Red Wine and Chocolate Event

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by providing a place where a person with memory loss never forgets they are loved

Sequim: Address: 127 W. Bell St. Sequim, WA 98382 Phone: (360) 683-7377 Fax: (360) 683-7880

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Red Wine and Chocolate applied internally are good for your heart

12

FEBRUARY 2016

PENINSULA DAILY NEWS AND SEQUIM GAZETTE

AMERICAN HEART MONTH

We Take Your Health to Heart For a free online test to determine your risk of heart disease, visit www.OlympicMedical.org/HeartAware.

(360) 565-0500 621514339