Give Yourself the Gift of a Healthy Heart
It’s February. The month of long-stemmed roses, fancy dinners, and other beautiful expressions of love. February 14th is Valentine’s Day, of course.
But, you may not know that it is also American Heart Month. And because the risk of heart disease rises with age, this is particularly important information for women over 40. Plus, cardiovascular disease actually affects women more than men.
In fact, it’s the leading cause of death in women over 40, especially after menopause, as estrogen levels decrease.
Since heart disease symptoms may present differently in women, we have historically been underdiagnosed and undertreated. By the time many women discover their heart disease, it’s already at an advanced stage with a poor prognosis.
But it doesn’t have to be all gloom and doom.
Start Showing Your Heart Some Love
This February, I hope you take the time to make a plan of how you can take better care of your heart. Here are a few things you can do to protect and maintain good cardiovascular health, which, unsurprisingly, promote our overall health and wellness as well.
Eat Low Saturated Fat and High Fiber
Whole grains, legumes, fruits, and vegetables protect your heart. Saturated and trans fats, added sugars, and excess salt can affect our heart health negatively. Try not to get overwhelmed expecting yourself to overhaul your whole diet overnight. Look for small changes you can stick with. For example, you could swap out your usual dessert for fruit sometimes. Then you could start adding a side salad to your dinner. Once these new habits feel cemented, add in a couple more.
Move Your Body
Exercising even 30 minutes a day has a plethora of heart benefits. Improved blood circulation, reduced cholesterol levels, better stress management, and high blood pressure prevention are just a few.
Regular movement also helps with weight control. Being overweight or obese significantly raises your chances of heart disease. As with diet, start small and make incremental changes you can stick with. It helps a lot if you pick movements that you enjoy. Have fun experimenting until you find what works for you! The best exercise routine is the one you will stick with!
Nurture Emotional Well-Being
It’s hard to practice healthful habits when you are not feeling your best. If you regularly experience high-stress levels, anxiety, or depression, it’s important to address these for many reasons. One important reason is that stress can cause tightening of the arteries. This constriction can increase your risk of heart disease. Try talking with your doctor, practicing mindfulness, and connecting with others. I know it’s not easy or fun, but please prioritize getting your mental health in check.
Limit (or Nix) Adult Beverages
There’s been some debate and research about whether small amounts of alcohol like red wine are heart-protective. While the verdict’s still out, your best bet is to presume alcohol does not have any health benefits. We know for sure that exercise and antioxidants found in fruits and vegetables have the same purported benefits without the adverse side effects. Most medical professionals agree that if you are going to drink, a safe limit is one glass per day for women and two a day for men.
Kick Smoking in the Butt
We all know smoking is bad for us, but you may not realize the damage it does to your heart. Smoking:
Skyrockets your heart rate and blood pressure.
Deprives your body of oxygen.
Increases your risk of heart attack and stroke if you’re on birth control.
Decreases your good (HDL) cholesterol.
Damages your blood vessels and promotes blood clots.
If you’re a smoker, quitting might be the hardest change you make. But it can also save your life.
Know Your Risk
According to the FDA, nine out of ten women have at least one heart disease risk factor. High blood pressure, family history, smoking, diabetes, and high cholesterol all put us at greater risk for heart disease. Obesity also increases the risk for high cholesterol, high blood pressure, and pre-diabetes. Luckily, the only risk factor we have no control over is family history. The others can be well-controlled or even eliminated with lifestyle choices.
Heart Attack Symptoms in Women
Chest pain or pressure that lasts more than a few minutes or keeps returning is the most frequent heart attack symptom in men and women. But women are more likely to have symptoms that are unrelated to chest pain.
Some of the lesser-known signs are:
Shortness of breath
Pain in one or both arms
Discomfort in the upper back, upper belly/abdomen, neck, jaw, or shoulder
Nausea or vomiting
Sweating
Unusual fatigue
Heartburn or indigestion
Lightheadedness or dizziness
Chest palpitations
Women are also more likely to have symptoms while resting or asleep. If you’re ever in doubt, seek medical help immediately.
This is scary information, but it helps to know there are things we can do to empower ourselves and take charge of our heart health. Even better, all of these steps are great for our health in general. And our mental and emotional well-being too. We only stand to gain when we love our hearts! You're taking the first step—reading this blog post and getting informed.
This February, show yourself some true love. Start taking strides to give yourself the gift of a healthy heart. You don’t have to do it all at once, but I hope you’ll find room in your heart to make a start.
Sources:
CDC | WebMD | Mayo Clinic | John Hopkins Medicine | American Heart Association Go Red for Women | Texas Heart Institute | FDA
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