February is American Heart Month, and most of what leads to heart disease (and diabetes) can be controlled by how we eat. "The Centers for Disease Control and Prevention reports... Based on body mass index and desirable body weight formulas, the average woman in the nation -- who is about 5-foot-4 -- weighs more than her desirable body weight. This increases her risk for developing chronic diseases, such as diabetes and heart disease."
Get Informed: Facts on Women and Heart Disease
- Heart disease is the leading cause of death (#1) for women in the United States
- Although heart disease is sometimes thought of as a "man's disease," around the same number of women and men die each year of heart disease in the United States.
- Some conditions and lifestyle choices increase a person's chance for heart disease, including diabetes, overweight and obesity, poor diet, physical inactivity, and excessive alcohol use.
- High blood pressure, high LDL (low-density lipoprotein) cholesterol, and smoking are key risk factors for heart disease. LDL is considered the "bad" cholesterol because having high levels can lead to buildup in your arteries and result in heart disease and stroke. Lowering your blood pressure and cholesterol and not smoking will reduce your chances for heart disease.
What You Can Do for Heart Health? You can lower your chance of heart disease and a heart attack by taking simple steps.
- Eat a healthy diet with fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Choose foods low in saturated fats, cholesterol, salt (sodium), and added sugars.
- Exercise regularly. Adults need 2 hours and 30 minutes (or 150 minutes total) of exercise each week. You can spread your activity out during the week, and can break it up into smaller chunks of time during the day.
- Be smokefree. If you are ready to quit, call 1-800-QUIT-NOW (1-800-784-8669) or 1-855-DÉJELO-YA (1-855-335-3569 for Spanish speakers) for free resources.
- Limit alcohol use, which can lead to long-term health problems, including heart disease and cancer. If you do choose to drink, do so in moderation, which is no more than one drink a day for women. Do not drink at all if you are pregnant.
- Know your family history. There may be factors that could increase your risk for heart disease and stroke.
- Manage any medical condition you might have. Learn the ABCS of heart health. Keep them in mind every day and especially when you talk to your health provider:
- Appropriate aspirin therapy for those who need it
- Blood pressure control
- Cholesterol management
- Smoking cessation
Heart disease and diabetes runs in my family, so 9 years ago, I decided I was going to get serious about my and my family's health and wellness. Changing how we eat and increasing our physical activity weren't easy changes to make, but over time, they've become a habit, just like washing every day and brushing your teeth - you have to do it!
I refuse to be age appropriate,
but rather age defying!
Some things we can't control, but what we can control we should! The Office of Women's Health has some good information on healthy aging, and how to deal with various diseases and conditions. But the # 1 solution all sources point to is eating and exercise!
"Exercise changes your shape, but eating 'right' changes your size!"
Get in touch if you're ready to change your lifestyle and improve your quality of life, maybe even your quantity!
