February is National Heart Month!!!!! Heart disease is the leading cause of death in women in the United States. Women are 5 times more likely to die of heart disease than from breast cancer, which is why it is so important to take the necessary precautions to prevent this disease. Although there are some risk factors that you can not control such as age race, age, genetics, and history of heart disease, there are a number of lifestyle modifications you can make to be on your way to a healthy heart.
SMOKING
Quit smoking and stay away from second hand smoke
EXERCISE
Try to get at least 30 minutes of moderately intense exercise on most, or preferably all days of the week. Current research suggests that a woman’s body mass index should remain under 25.
DIET
Eat a heart healthy diet rich in fruits, vegetables, whole grain, and high fiber foods, as well as fish at least twice a week. Saturated fats should be limited to less than 10% of calories, and trans fat limited to less than 1%. Alcohol intake should be limited to one drink per day. Consider supplements such as omega-3 fatty acids (fish oil) if you already are at risk or have heart disease.
STRESS REDUCTION
Increased stress causes the body to produce an outpouring of adrenaline and increases blood pressure. Learn to cope with stress through relaxation.
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