Preventing Heart Disease In Women
Reduce Your Risk of a Heart Attack With a Heart Healthy Diet
Sep 23, 2008
Heart disease is the leading cause of death for women in the US. Many women don't even realize they're at risk for heart problems. However, you can reduce your risk of dying of a heart attack by following these simple suggestions.
Reduce Your Risk of Heart Attack
First on the list is to stop smoking, if you're a smoker. You can cut your risk of a heart attack by 50 percent just by quitting cigarettes. Plus you'll lower your blood pressure and decrease your stroke risk.
Take a look at your body type. A "pear-shaped" woman, who has heavier thighs and hips and a smaller waist, has a much lower heart attack risk than a woman who is more "apple-shaped," with a larger waist and a bigger belly. If your waist size is more than 30 inches, you have a much higher chance of developing heart disease than does a woman with a smaller waist.
A Heart Healthy Diet
Cut back on those carbs. White flour products like pasta and bread, along with rice and potatoes, will all increase belly fat. Cut out the trans-fats, too. Trans-fats and saturated fats are found in many foods like cookies and potato chips. This type of fat increases your cholesterol levels, which can lead to coronary artery disease.
Eat more fish. Cold-water oily fish, including tuna, salmon, and trout, contain high levels of omega-3 fatty acids. These will help to lower your cholesterol levels.
Cut your salt intake to avoid high blood pressure. Use salt-free seasonings, pepper, spices, and fresh herbs instead. Freshly-ground pepper is much more flavorful, so you may want to try buying peppercorns in one of those jars with a grinder on it. Once you try it, you'll never go back to pepper that comes already ground.
Eat lots of fresh fruits and vegetables. The more colorful they are, the better, as they're higher in antioxidants. A walk through the produce section of any large grocery store will amaze you with the variety of fresh fruits and vegetables available to us year-round.
Watch the salad dressings. Some are very high in fat. Look for natural dressings that are lower in fat.
Increase the amount of whole grains in your diet, too. Whole wheat bread and whole grain pastas and cereals are an easy way to do it. Watch the sugar content in the cereals, though. Some "natural" cereals are very high in sugar.
Flax seed can help to lower your cholesterol levels, and it has other health-enhancing properties as well. Buy it whole at the natural food store and grind up a tablespoon or so in your blender to put on your cereal every morning or mix into your yogurt. Ground flax seed loses its healthful benefits very quickly, so it's better to grind it fresh when you want to use it.
Exercise is important for keeping your body in shape and burning excess calories. It will also help to lower your blood pressure and raise your good (LDL) cholesterol. A nice side effect of regular exercise is that it reduces stress levels, too. Start with a 15-minute walk four or five times a week and work your way up to 30 to 45 minutes.
An enjoyable way to lower your risk of heart disease is to drink a glass of red wine every day. Red wine contains antioxidants that help to protect your heart. Check with your doctor if you're taking prescription medications, though, as alcohol doesn't mix with some drugs.
Know The Symptoms Of A Heart Attack In Women
Heart attack symptoms in women can be very different than the classic signs of a heart attack we all know. The main difference is that a woman may not have any chest pain before or during a heart attack. Symptoms in women can include shortness of breath, weakness, dizziness, heartburn, nausea, pain between the shoulder blades, and recurring chest discomfort.
Heart disease kills thousands of women each year in the US alone. You can lower your risk of a heart attack by losing weight, eating a healthier diet, and getting more exercise.
References:
9 Ways Women Can Prevent Heart Disease
High Cholesterol: What’s Your Body Telling You?
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