- Marilyn Buckley, CHHC
A WOMAN’S GUIDE TO A HEALTHY HEART
As a woman we generally take our health for granted because we tend to put everyone and everything else before ourselves.
So when we hear that we have a heart condition or have had a heart attack the news can be such a shock because, well that happens to others not us, right?!
Research shows that heart disease is the #1 threat for women and causes nearly 1 in 3 deaths compared to 1 in 30 for breast cancer. And again, we just don’t think that this will ever happen to us and put off taking preventative steps until after the fact.
The time is NOW not tomorrow or after the fact but NOW to begin taking care of YOUR heart!
Here is are some steps to get you on the right track to protect that wonderful and beautiful heart of yours:
It is imperative to know your risk factors, which includes family history, know your numbers ie., Blood pressure, cholesterol, blood sugar, BMI and waist circumference.
Find out what the signs are for a heart attack for a woman vs a man – they are different.
Establish a healthy heart checkup early not after the fact
Move, move, move – get more exercise. This actually helps not only lower your weight but your numbers as well such as blood pressure and triglycerides.
Reduce your sodium intake to no more than 1,500 mg per day. Be a food detective and read labels, reduce processed foods which will contain mega amounts of sodium.
Limit alcohol intake to 1 6oz glass of red wine per day. Too much alcohol of any kind can raise your triglycerides.
Reduce your risk of Diabetes – Women with diabetes generally have 5 to 7 times the risk of developing heart disease or having a heart attack. Make sure your waist circumference is less than 35”.
When we experience prolonged stress it is bad for our heart. It is so important to find ways to properly and effectively manage the stress in your life. Stress can raise blood pressure, increase stress hormones and may change the way blood clots. Find healthy ways to combat the stress such as walking, meditating, using essential oils, yoga, exercising, etc.
Reduce animal protein and adopt more of a whole food plant -based diet. Eat more fatty fish such as salmon, mackerel and sardines which are high in Omega 3 fatty acids.
Get enough sleep – Aim for a solid 7 hours of sleep every day. This is the time our body heals and renews itself. When we don’t get proper sleep it has a direct negative effect on our heart.
Stop smoking and if you can’t do it yourself get help Smoking is a major risk factor for heart and lung disease.
Stop dieting and begin consuming a healthy well balanced Diet. Moderation is the key.
If you need help to create an action plan to achieve your health goals reach out to a Health Coach to help you reach optimum health.
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