Heart Healthy Tips to Combat Heart Disease
Saturday, March 21st, 2009
In response to the American Health Association’s February Heart Health Month, the Northwestern Specialists for Women based in Chicago are offering 8 everyday tips to improve heart health and fight America’s number 1 health threat – heart disease.
1. Keep Cholesterol in Check:
There is such a thing as good and bad cholesterol. Good cholesterol - in the form of HDL - helps promote new cells, produce important hormones and insulate nerves. In women however, low levels of HDL are a strong predictor of cardiovascular disease, even more so than having high levels of the bad cholesterol LDL. Every woman over 20 should have fasting cholesterol levels checked every 5 years and carefully monitor intake of high-cholesterol foods such as whole milk, eggs, and red meat. Exercise also helps raise the levels of HDL.
2. Monitor Blood Pressure:
High blood pressure - or hypertension - is another high risk for heart disease. Levels of 120/80 are ideal; anything above puts a woman at higher risk. You can monitor blood pressure by getting tested by a medical professional at least once a year. If levels are high, diet and weight loss are two key factors in reducing blood pressure.
3. Feed Your Heart:
A diet rich in fish, vegetables, fruits, whole grains and legumes is recommended. Control fat intake and limit saturated fats and trans fats found in butter, fried foods, snack foods and desserts. Focus on eating healthy protein-rich foods low in cholesterol, and complex carbohydrates such as whole grain pasta and breads. Also - remember to stay away from salt!
4. Get your BMI in check:
Instead of concentrating on weight - which can be discouraging for many women - it’s more important to focus on BMI, body mass index. BMI indicates how a person’s weight relates to their height and is a much better predictor of cardiovascular risk, particularly in women. A normal BMI should range between 20 and 25; over 30 is considered obese. A woman can successfully lower her BMI by losing one pound a week, through exercise, cutting calories and portion control.
5. Get Active:
Exercise not only aids in weight loss, it keeps the body and heart healthy and strong. Regular, moderate cardiovascular exercise such as walking, jogging, swimming or biking can greatly reduce your risk of developing heart disease - while also increasing your physical strength and overall health. It is ideal to work out for 30-40 minutes three to five times per week. Also, taking a multi-vitamin actually makes the body more efficient during exercise, helping to promote weight loss as well.
6. Quit Smoking:
Cigarettes account for 440,000 deaths per year. Health risks posed by smoking include immense - increased blood pressure, increased tendency for blood clots, lowered ability to engage in physical activity and increased risk of recurrent coronary heart disease after bypass surgery. Add years to your life and save money by simply saying no!
7. Alcohol in Moderation:
Studies have shown that one drink per day for women or lighter persons and no more than two drinks for men may actually help your heart rather than hurt it if combined with a proper diet. Be sure to stick within the guidelines of one serving: 12 ounces of beer/wine cooler, 5 ounces of wine or 1.5 ounces of 80-proof liquor.
8. De-Stress:
Stress can also contribute to your overall heart health, so it is important to manage stress levels. Be sure to get 7-8 hours of sleep at night, take time for yourself and follow all of the tips above. A positive mental attitude and healthy body are crucial to fighting heart disease!
Follow these simple, everyday health tips and you’ll be well on your way to attaining perfect heart health and helping fight America’s biggest health threat. If you have any major heart concerns, or simply want to follow up with more questions, feel free to call us on 312.775.1100 and schedule an appointment with one of our physicians. We look forward to helping you take that first step in achieving optimal heart health!
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Dr Bonnie Wise
Dr Kimberly (or Kim) McMahon
Dr Dayna Salasche
Dr Seema Venkatachalam
Dr Melissa Dugan