Valentine’s Day is not the only time during the month of February to wear red. In recognition of American Heart Month–celebrities, survivors and healthcare providers alike are dunning red as a symbol to fight heart disease, the #1 cause of death among women in the United States. Most people don’t realize the affects of cardiovascular disease on women’s health. Of the 700,000 deaths each year, women account for 51 percent of the deaths. It is the third leading cause of death in women ages 25 to 44 years old and the second leading cause in women 45 to 64 years old. According to the CDC, heart disease is now the leading cause of death among Black women—-with 26% of deaths in the last ten years, outweighing more than cancer or any other disease.
This month is a great time to make slight changes in your lifestyle to promote a healthy future. Here are a few heart healthy tips to reduce the chances of heart disease from Diane Meader-Schenk, an advocate for cardiac patients with cardiopulmonary rehabilitation in Illinois.
EAT HEART HEALTHY FOODS. Eating healthy and balanced foods helps curb extra pounds, which is essential in the fight against heart disease. A good diet can lower blood pressure and high cholesterol. It is important to avoid foods high in trans fat, sodium, saturated fat, and cholesterol, all of which can deteriorate a person’s cardiovascular health. A heart healthy diet should also include: fruits and vegetables (avocados, broccoli, apples, onions, and more), fiber-rich foods (legumes and wholegrains), Soy, nuts, and fish containing omega-3 fatty acids (salmon).
QUIT SMOKING NOW! A woman’s risk of heart attack doubles if she is a smoker. Smoking reduces blood flow through the arteries, raises blood pressure and causes plaque buildup and clogged arteries. According to the American Heart Association (AHA), quitting smoking reduces the chance of death by 50 percent and after three years of living smoke-free, a person’s risk of heart disease is the same as someone who has never smoked.
GET PHYSICAL! Our jobs require sitting at a computer all-day and at home there is a remote for nearly everything. Inactivity is leading to obesity and other conditions that contribute to heart disease. Exercise lowers blood pressure, prevents clogged arteries and raises good cholesterol levels. It is the best method of preventing cardiovascular disease. Incorporating a mere 30 minutes of aerobic activity into one’s day can have a dramatic effect on heart health. A simple change in daily routine can easily make a huge difference. Opt to use the stairs instead of the elevator. The AHA offers an online program called “Choose to move,” that incorporates physical activity into daily life with a structured 12-week plan. Visit www.choosetomove.org for more information.
INDULGE…IN MODERATION. Research has discovered health benefits from favorite indulgences, including red wine and chocolate. Moderate alcohol intake can raise good cholesterol (HDL) and reduce the likelihood of blood clots. Dark chocolate, like red wine, is full of flavonoids, a type of natural antioxidant associated with cardiovascular health. It can lower blood pressure and LDL cholesterol. Red wine and chocolate can be included in a heart conscious diet, but in moderate quantities, as part of well-balanced nutrition plan.
Are you or someone you know affected by heart disease? Want to get more facts about heart disease? Visit: www.americanheart.org and lets all strive to live a heart smart life.
