Are You Heart Healthy?

Are You Heart Healthy?
by Christine Henry

The month of February denotes flowers, chocolate and love letters. This Valentine’s Day, try to cut back on all of the sugar-filled goodies that make this holiday so sweet. Why? February is National Heart Health Month, dedicated to spreading public awareness and education of heart disease. While most people associate cardiovascular disease with men, it affects hundreds of thousands of women each year. Women are six times more likely to die of heart disease than they are of breast cancer, and it kills more women over the age of 65 than do all cancers combined.

To counter these alarming statistics, learn the following signs, symptoms and ways to prevent and reduce the risk of heart disease in women.

Cardiovascular disease in women can be challenging to detect because womens' symptoms are often different from symptoms in men. Whereas the most common symptoms of a heart attack in both men and women is some type of chest pain or discomfort, women are more likely to have unrelated, subtle signs and symptoms including: (Information from Cardiovascular Research Foundation)

Neck, shoulder, upper back or abdominal discomfort
Shortness of breath or inability to catch your breath when waking up
Nausea or vomiting
Clammy Sweating
Lightheadedness or dizziness
Unusual fatigue
Edema (fluid retention and swelling in the ankles or lower legs) 

If you experience these symptoms or think you may be having a heart attack, call for emergency help immediately. Many women don’t report to emergency rooms until after much damage has already been done, because their symptoms aren’t typically associated with a heart attack. To find out if you are at risk for heart disease, log onto ShawneeMission.org and take the free online HeartAware assessment. If you are deemed to be at risk, you can receive a free screening with one of Shawnee Mission Medical Center’s cardiac clinician.

Though heart disease is more common in women over the age of 65, it is important for women of all ages to alter their lifestyles to reduce their risk.

Eat a healthy diet: As always, fresh fruits and vegetables are always a healthful choice. In addition, eating foods low in saturated fat and cholesterol and high in fiber can prevent high levels of cholesterol in the blood. Lower blood pressure levels by reducing the amount of sodium in the foods you eat.

Maintain a healthy weight: Body Mass Index (BMI) is calculated based upon height and weight. This will tell you if you are in a healthy range. Being overweight or obese can increase the risk of cardiovascular disease.

Exercise Regularly: Routine physical activity is key to maintaining a healthy weight, blood pressure and cholesterol level. Thirty minutes of moderate exercise on most days of the week is recommended.

Smoke and Alcohol: Smoking cigarettes greatly increases your risk of heart disease. If you are a smoker, quitting will lower this risk. Along with prescription medication and support classes, there are a variety of ways to help you quit. Excess alcohol use increases blood pressure, so it is best to drink only in moderation or not at all.

This February, try to cut back on loads of Valentine’s candy.  Instead, enjoy a glass of red wine and little bit of dark chocolate with that special someone. These items are high in antioxidants which help prevent cancer, diabetes and heart disease. You can also enjoy this heart-healthy tasty treat for two from the Mayo Clinic:

Ingredients:
4 ounces low-fat, sugar-free lemon yogurt
1 teaspoon fresh lime juice
1 teaspoon lime zest
4 to 6 pineapple chunks
4 to 6 strawberries
1 kiwi, peeled and diced
1/2 banana, cut into 1/2-inch chunks
4 to 6 red grapes
4 wooden skewers

Directions: In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed.
Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip.

Nutrition Information
Per serving (2 kebabs): 150 calories; 1 g fat; 4 mg cholesterol; 36 g carbohydrate; 4 g protein; 4 g fiber; 45 mg sodium; 516 mg potassium; 122 mg calcium.