Healthy Hearts For Women

Even though it's only January, I can't wait to start considering how February honors heart health and how crucial it is to redouble our efforts to improve our own heart health. The month I hold closest to my heart is February. Valentine's Day makes me think of genuine love, but February is American Heart Month, which serves as a reminder to take care of our own hearts by living a healthy lifestyle and listening to our doctors. How well do you care for your heart so it can continue to love? The good news is that we have better meds and therapies therefore we are living longer with it. Heart disease will kill one in four Americans. Do we need to develop, though?

Women, pay attention. Heart disease is commonly thought of as "an old man's disease," yet women are just as susceptible, particularly after menopause. Also at risk are younger women, not just older ones. A worrying trend indicated that adults between the ages of 35 and 54 were developing heart disease at an alarmingly higher rate than previously thought, with much more women than males to blame for the startling rise. This trend was described in the AHA journal Circulation (November 2018). The prevalent problem of overweight and obesity, which leads to type 2 diabetes, high blood pressure, and ultimately heart disease, is thought to be the root reason.

Lifestyle factors, particularly our eating patterns and nutrition, have a major role in preventing and controlling heart disease. The Mediterranean Diet, a plant-based eating style that emphasizes fresh fruit and vegetables, whole grains, legumes, and lentils, less meat, and foods low in saturated fat, salt, and sugar, appears to be the key to a healthy diet. Consider making basic, wholesome, and colorful dishes like soups and salads. Women who followed a Mediterranean diet had lower levels of arterial inflammation, better blood pressure, lower weight, and a decreased risk for a cardiovascular disease event, according to a study published in the Journal of the American Medical Association (December 2018). The Mediterranean Diet is rated as the top overall diet for 2019 by US News and World Report. It's more of a way of life than a diet,

You have healthful options if eating out appeals to you more than cooking. Visit the salad and soup section of the menu or get prepared meals from a grocery store. Fresh salads are also available at fast food places. You can bring fresh fruit to work or play and eat it as a snack in between meals.

Stop smoking if you do. Create a strategy for physical activity, especially if you spend your day sitting. Practice attentive meditation to lessen stress. Include your family in the adjustments you make.

Women need to know the signs of having a heart attack are often different than those for men. According to the American Heart Association if you have any of the following signs, call 9-1-1 and get to a hospital right away.

• Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes, or goes away and comes back.
• Pain or discomfort in one or both arms, the back, neck, jaw or stomach.
• Shortness of breath with or without chest discomfort.
• Other signs such as breaking out in a cold sweat, nausea or lightheadedness.
• As with men, women’s most common heart attack symptom is or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.

Commit to better health. Eat smart, move more and manage blood pressure so you and your healthy heart can keep living and loving.

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Cooking Tips

Greek Yogurt Fruit Cup
I like to use nonfat plain Greek yogurt made with skim milk for snacks, desserts and breakfast as it provides a good source of calcium.

Spoon 1 cup of nonfat Greek yogurt into a cup, bowl or glass. Stir in 1/2 cup mixed fresh or frozen berries. Top with 2 tablespoons chopped walnuts or pecans.  Optional: Use Stevia for sweetening. Any fruit cut in pieces can be substituted for berries. Calories: 270