 Heart disease is the #1 killer of women in the U.S. In fact, you might be surprised to learn that diseases of the heart kill more women than breast and uterine cancers combined. But, there is good news! The latest reports from the National Heart, Lung, and Blood Institute (NHLBI) indicate that the number of women dying from heart disease has decreased in the past few years. The reason – education!
The Power of a Red Dress
As a result of nationwide efforts, including the “The Heart Truth” campaign which features the red dress as its symbol, and the American Heart Association's “Go Red for Women” program, women are learning how to decrease heart disease risks. This is great news, since prior to these initiatives, heart disease was considered a male disease which meant even physicians sometimes overlooked the need for prevention in women.
Heart Healthy Diet Basics
One of the best ways to promote a healthy heart and ward off disease is through a healthy, balanced diet. A heart healthy diet is:
- Low in saturated fat with as little trans fats as possible
- High in fiber (soluble – oats, apples, prunes, beans; insoluble – fruits, vegetable, whole grains)
- Low in sodium
- High in antioxidants (found in colorful fruits and vegetables, dark chocolate, green tea, spices, and red wine)
- High in omega-3 fatty acids (from fatty fish, flax seeds, nuts, and fish oil capsules)
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Lowering Blood Pressure
Maintaining a healthy heart and circulatory system (blood vessels) means keeping low to normal cholesterol levels and also maintaining a blood pressure of 120/80 mmHg or lower. There is one diet that really does it all - the DASH (Dietary Approaches to Stop Hypertension). While the diet has been proven to lower blood pressure, it also provides an optimal amount of fat, calories, and antioxidants for overall heart health. By stressing increased intakes of calcium, magnesium, and potassium, along with a reduction in sodium, the diet is able to effectively control hypertension (high blood pressure). For more on the DASH diet, including meal plans and diet tips (Download the DASH diet PDF here)
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Being Mindful of Menopause Treatments
It was previously thought that hormone replacement therapy (HRT) was an effective way to offset the high risks of osteoporosis that exist in women once they reach menopause. However, in 2002 data from the Women’s Health Initiative (WHI) indicated that using hormone replacement for an extended period of time could increase a woman’s risk for heart attack or stroke. For more on assessing your risks and weighing your options for natural menopause treatments see the NHLBI’s “Facts About Menopausal Hormone Therapy.”
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For More Information on Heart Disease:
Read the latest heart health articles from the Women's circle of health.
Visit the Links page for Heart Health Information
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