Don’t Miss a Beat: What to Eat to Fend Off Heart Disease
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Heart disease used to be considered a man’s disease, but since more women actually die from it than men, that’s no longer the case. It’s estimated that 42 million women have cardiovascular disease, and many are completely unaware of the condition they’re living with and the risk they have for sudden death.
What’s more, women who suffer from heart attacks have a poor long-term prognosis compared to men. Nearly 50 percent of women who suffer a heart attack with die within four years of their cardiovascular event, compared to 21% of men. In addition, 35% of those who have a heart attack will have another within six years.
I just wrote about 40-year-olds suffering from declines in memory and now research is showing that women in their 40s are suffering more heart attack and stroke than ever before. It seems that our poor diet and sedentary lifestyle is a major factor to this
“There’s been a steady increase among yoounger women ages 35 to 44 years old being diagnosed with heart disease. Deaths due to heart disease (and stroke) are on the incline in our youngest female adults. Although we don’t know exactly why, it is clear that the our country’s growing obesity and diabetes epidemic is a significant contributor.”
Dr. Holly Andersen, cardiologist and Director of Education and Outreach at the Perelman Heart Institute at NewYork-Presbyterian Hospital-Weill Cornell Medical Center
I’ve written several articles about my high-risk for heart disease. As a refresher, my father died at age 62 of a heart attack and I have tested positive for a genetic marker that increases my risk for heart disease. My risk factors mean that I follow a fairly strict diet that keeps saturated and trans fats low and I eat tons of fruits and veggies, whole grains and fiber. I also exercise daily.
As a result, my last physical revealed that every marker for heart disease, from my cholesterol levels to markers for inflammation, were excellent. So, this shows, that even if you’ve got horrible genetic risk factors that increase your risk for heart disease, diet and exercise really help alter your overall health risk.
Steps to Reduce Your Risk
Achieve and maintain a healthy weight.
Engage in daily physical activity.
Don’t smoke.
Eat a DASH-type diet (rich in fruits and veggies; whole grains, fish, nuts and seeds and nonfat dairy products)
Limit sodium, trans fats and cholesterol, added sugar and sugary beverages and alcohol.
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Below are guidelines from the American Heart Association to help you recognize symptoms of a heart attack.
- Indigestion, also known as upset stomach or dyspepsia, is a painful or burning feeling in the upper abdomen that may be accompanied by nausea; abdominal bloating; belching; vomiting; severe pain in the upper right abdomen; discomfort unrelated to eating; or indigestion accompanied by shortness of breath, sweating, or pain radiating to the jaw, neck, or arm.
- severe pressure, fullness, squeezing, pain and/or discomfort in the center of the chest that lasts for more than a few minutes
- pain or discomfort that spreads to the shoulders, neck, arms, or jaw
- chest pain that increases in intensity
- chest pain that is not relieved by rest or by taking nitroglycerin
- chest pain that occurs with any/all of the following (additional) symptoms:
- sweating, cool, clammy skin, and/or paleness
- shortness of breath
- nausea or vomiting
- dizziness or fainting
- unexplained weakness or fatigue
- rapid or irregular pulse
The symptoms of a heart attack may resemble other medical conditions or problems. Always consult your physician for a diagnosis.
–Julie Upton, MS, RD, CSSD
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