Most of us know a friend or family member who have suffered from heart disease. And, according to the Centers for Disease Control (CDC), every 25 seconds, an American will have a coronary event. Add to that, the increasing number of women facing heart disease than men. Thankfully, knowledge is power, when combating this often fatal disease, and with a healthy diet and lifestyle, we can all look forward to living a longer, heart healthy life.
What Are The Danger Signs?: According to the American Heart Association (AHA), every minute one woman, in the United States, dies from heart disease and this is twice as common in Black women as in Whites. "Too many Black women think heart disease can't happen to someone like them," says Dr. Jennifer H. Mieres, coauthor of Heart Smart for Black Women and Latinas. "But, when you look at the stats, more than 100,000 Black women die from cardiovascular disease each year."
Crushing chest pain isn't the only symptom, of a heart attack, especially in women. The Office onWomen's Health at the U.S. Department of Health and Human Services offers these warning signs:
Symptoms In Both Men And Women:
- Pain or discomfort, mild or intense, in the center of the chest.
- Pain or discomfort in one or both arms, back, neck jaw or stomach
- Shortness of breath or feeling like you can't get enough air
- Nausea, feeling sick to your stomach, vomiting
- Feeling faint or woozy
- Breaking out in a cold sweat
Less Common Signs Sometimes Seen In Women:
- Heartburn
- Loss of appetite
- Feeling tired or weak
- Coughing
- Heart flutters
If you think you or someone else may be having a heart attack, don't wait more than five minutes to call 911!
The good news about heart disease is that it is avoidable about 80 percent of the time! By taking care of your body and mind, you can make the lifestyle changes that will keep your heart beating strong!
"I encourage managing blood sugar through proper nutrition, exercise and medication, if necessary," says Dr. Sean Ameli. "Diabetes and prediabetes are epidemic in the U.S., and a diabetic's risk of heart disease or stroke is double that of someone without diabetes."
Dr. V.C. Smith, cardiovascular surgeon at St. Rose Dominican Hospitals, in Henderson, Nevada, echoes a holistic lifestyle change for a healthy heart. "Getting agitated, angry or hostile, on a routine basis, can have a domino affect. It releases stress hormones in the blood, causing a temporary rise in heart rate and blood pressure that can make your heart work harder, thus putting you at higher risk for heart disease." Smith says, "practicing deep breathing, meditation or visualization may help reduce your response to stressors that raise your heart rate."
Pump it up with heart healthy foods. Government labeling requirements have made it easier to track heart healthy foods and monitor coronary evils like: sodium, trans and saturated fats, sugars and cholesterol. Omega-3 fatty acids, found in salmon, tuna, flaxseed, oatmeal and certain nuts, lower blood pressure and reduce triglycerides. Carotenoids, found abundantly in berries, sweet potatoes, red bell peppers and spinach, help reduce "bad" LDL cholesterol and keep plaque from attaching to the walls of your arteries.
Red Foods For A Healthy Heart: Red is the color of love and love is heartsmart!
- Red wine: can reduce cardiovascular risk. Women should limit themselves to no more than 5 ounces a day. If you have diabetes, breast cancer or migraines, talk to your doctor as drinking red wine may not be in your best interest.
- Red peppers: are packed with heart healthy antioxidants and flavor! (see recipe)
- Red apples: have heart healthy skins loaded with antioxidants. New studies show an association between a high intake of the white flesh and a significant reduction in stroke risk! So, an apple a day really does keep the doctor away.
- Red meat: don't dismiss beef, pork and lamb. By limiting portion sizes, selecting the leanest cuts, trimming off extra fat and preparing without heavy or salty sauces, you can enjoy as part of a heart healthy diet.
- Red velvet cake: ok, so this favorite is "suggested" as part of a heart healthy diet when shared with someone you love!
Feta Stuffed Mini-Red Peppers: Heart Smart Nutrition
Ingredients:
- 1 lb. mini red, yellow and orange peppers
- 1 1/2 cups crumbled feta cheese
- 2 tablespoons cooking sherry
- 1/3 cup finely grated parmesan cheese
- 1/2 teaspoon fresh basil and garlic powder
- 1/4 teaspoon cumin, dried ancho chile powder and sea salt
- Preheat oven to 350 degrees and lightly coat a large baking dish with non-stick spray
- Cut tops off peppers, remove seeds and white veins, rinse
- Toss crumbled feta and sherry in a bowl and fold in remaining ingredients
- Stuff each mini-pepper
- Place in baking dish, cover and bake for 30-40 minutes
Last, but not least, live life without boundaries, laugh until your sides hurt and love with wild abandon! Life is a gift not to be taken for granted. Enjoy your heart healthy life to the fullest.
"Living Well...one healthy step at a time"
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