Heart Attack Prevention 101: How to Avoid Cardiac Problems at Work

February isn’t just for Valentine’s Day. It brings awareness to another matter of the heart — Heart Disease Awareness Month, to be specific. While certain lifestyle habits, along with genetics, can put you at higher risk of heart disease or even a heart attack, other factors such as your job and workplace stress can also raise your chances of unfortunately getting struck by heart disease.

This is important in Malaysia, where heart disease has been ranked as the leading cause of death in the country. Meanwhile, 1 out of 4 deaths is because of heart disease. Former Deputy Health Minister Dr Lee Boon Chye said that 50 people die from heart disease every day, and the number only increases each year.

Heart problems certainly sound serious, and being diagnosed with a heart condition can cause some distress. Moreover, the idea that a heart attack can creep up on you without warning can be scary.

That said, these conditions are preventable and manageable with the right lifestyle changes. Many risk factors for heart disease can be modified. This includes a lack of physical activity, a poor diet, and smoking cigarettes. It is also important to know more about this disease so that people can stay better informed and look out for the warning signs as early as possible.

What is a heart attack?

You may have heard of a heart attack, but it can be another matter altogether to encounter it in the flesh. Hence, it is important to be aware of what a heart attack is.

A heart attack occurs when the blood supply to part of the heart muscle (the myocardium) is suddenly blocked or severely reduced. This happens when one of the coronary arteries (also known as the arteries that supply blood to the heart muscle) is blocked by an obstruction. These obstructions may be caused by a blood clot that has formed on the plaque in the arteries because of atherosclerosis. Plaque is made up of deposits, cholesterol, and other substances. When a plaque breaks or ruptures, a clot quickly forms — with this blood clot actually causing the heart attack.

What happens once a heart attack occurs? Timing is key. Even if a person survives a heart attack, one’s quality of life may be seriously affected afterwards. The heart’s muscle cells begin to undergo damage and even die once the blood and oxygen supply is cut off. Meanwhile, if the artery has been blocked for 30 minutes, this is when irreversible damage begins. The heart muscle that has been affected by the oxygen blockage will no longer work as it should.

What are the symptoms of a heart attack?

It is important to stay vigilant during times of a heart attack. A heart attack does not look the same across the board — sometimes, they don’t even come with clear warning signs.

If you think you would see the typical scenario you see in films — such as clutching one’s chest and then falling to the floor, then that is not quite accurate. Many times, heart attack symptoms from the outside can mimic other signs. This is especially true for those who are older than 60, overweight, or have other conditions such as diabetes, high cholesterol, or high blood pressure. The more risk factors you have, the more likely you are to develop heart-related conditions.

Here are some of the warning signs to look out for to know whether you or someone you know is having a heart attack:

• Chest discomfort
• Nausea, indigestion, heartburn, or stomach pain
• Pain that spreads to the arm
• Throat or jaw pain
• Snoring
• A continuous cough
• Sweating
• Dizziness or light-headedness
• Swollen legs
• Irregular heartbeat

What is food that is good for the heart?

A diet that is good for the heart is one that is low in fat, cholesterol, and salt. It’s age-old wisdom: vegetables and fruits are great sources of vitamins and minerals. They are also low in calories yet rich in dietary fibre. They may also contain substances or elements that can help prevent heart disease.

That said, it is also equally important to pay attention to how much you eat, not just what you eat. Control your portions, even while eating at restaurants — they often serve more than what you need. It’s important not to overload your plate or go for second servings until you feel full.

Here are some of the food items that are good for your heart:

• Fresh or frozen vegetables and fruits
• Low-sodium canned vegetables
• Canned fruit packed in juice or water
• Whole-wheat flour
• Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread
• High-fibre cereal with 5g or more fibre in a serving
• Whole grains such as brown rice, barley and buckwheat (kasha)
• Whole-grain pasta
• Oatmeal (steel-cut or regular)
• Fat-free or low-fat dairy foods such as milk, cheese, or yoghurt
• Protein-rich foods:
  • Fish high in omega-3 fatty acids (salmon, tuna, and trout)
  • Lean meats such as 95% lean ground beef or pork tenderloin or skinless chicken or turkey
  • Eggs
  • Nuts, seeds, and soy products (tofu)
  • Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans
• Oils and foods high in monounsaturated and polyunsaturated fats:
  • Canola, corn, olive, safflower, sesame, sunflower, and soybean oils (not coconut or palm oil)
  • Nuts such as walnuts, almonds, and pine nuts
  • Nut and seed butters
  • Salmon and trout
  • Seeds (sesame, sunflower, pumpkin, or flax)
  • Avocados
  • Tofu

What is the difference between a heart attack and cardiac arrest?

While both are common heart diseases, they are actually different. You need to know which is which to address each medical emergency clearly.

A blood clot, often because of plaque buildup, can block blood flow and cause a heart attack. This blood clot prevents the heart muscle from receiving the oxygen and nutrients it needs. During this time, the muscle begins to die. This is why many who suffer a heart attack have to be rushed to surgery in order to take out what is obstructing the heart from proper blood flow. Heart attacks are not always sudden, either. Symptoms may start slowly and persist for hours, days, or weeks before the heart attack.

Meanwhile, although a heart attack is a circulation problem, cardiac arrest is more “electrical” in nature. A disruption of the heart’s rhythm may lead to cardiac arrest, which means the heart stops beating and needs to be restarted.

Most heart attacks don’t lead to cardiac arrest; however, when cardiac arrest happens, heart attacks are a common cause.

Symptoms of cardiac arrest include dizziness, loss of consciousness, and shortness of breath. Within seconds of cardiac arrest, a person will become unresponsive and have trouble breathing.

What careers are most vulnerable to possible on-the-job heart attacks?

There are careers more prone to potential on-the-job heart attacks, mainly because of the nature of work. Here are some of them:

Sedentary Office Job

Although a desk job can be considered the most widespread and safest type of career, numbers show otherwise. Studies have shown that people who sit at a desk all day are at higher risk for heart disease than those who work at active jobs. Research has shown that being sedentary can lead to dysfunction in insulin sensitivity and in enzymes’ ability to dissolve fat.

Banking or Finance workers

Those who work in the finance sector have seen an increase in people suffering from heart problems or even heart attacks due to long hours. Professionals in their 20s and 30s are now more prone to getting a heart attack because of their unhealthy and busy work lifestyle.

First responders

First responders such as paramedics, firefighters, or even police officers are often at higher risk for a heart attack due to high occupational stress. Handling highly stressful duties can put these professions at a higher risk for serious heart risks. A study by the Harvard School of Public Health and the Cambridge Health Alliance found that the risk for sudden cardiac death goes up for police officers when it comes to stressful duties such as altercations or pursuits.

Another separate study also points out other forms of exposure that can trigger heart conditions, particularly in the case of firefighters. Being regularly exposed to elements such as smoke, chemicals in a fire, and other smouldering materials can increase their risk of a heart attack.

Shift workers

Whether you’re working a shift because you’re a physician or nurse or because you work in a factory, studies have shown that people who work irregular hours throughout the nighttime have a much higher risk for heart attack than people who work normal daytime hours. This is blamed on a disrupted circadian rhythm, leading to insulin dysregulation, obesity, insomnia, and other medical issues linked to a heart attack.

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