The lives and daily responsibilities of women have changed drastically over the years. Women now juggle a full-time job with the responsibilities of child care, household chores and planning family meals. This busy schedule makes it more difficult to eat right and exercise. Yet these two very important lifestyle choices are essential to prevent cardiovascular disease. Cardiovascular disease is the leading cause of death among American women. More women die from cardiovascular disease (heart disease and stroke) than from all forms of cancer combined. Ways to prevent cardiovascular disease:
Know your blood pressure
High blood pressure is a major risk factor for heart attacks and stroke. When blood pressure is too high, the heart works harder than it should. A blood pressure reading of 120/80 to 139/89 is considered prehypertension. This means you don’t have high blood pressure now, but are at a higher risk to develop it in the future. High blood pressure, or hypertension, is a blood pressure reading of 140/90 or higher. A healthy diet and routine exercise can help prevent high blood pressure, but the first step is to know your blood pressure.
Get cholesterol and triglyceride levels tested
High blood levels of cholesterol can block your arteries, keeping your heart from getting the blood it needs. This can lead to a heart attack. About 40 million Americans have blood cholesterol levels higher than 240 mg/dl, a level set as “high risk.” Triglycerides are a form of fat in the bloodstream, and high levels are linked to heart disease. A simple blood test will tell you if you have high cholesterol and/or triglycerides. All women age 20 and older should have their blood cholesterol and triglyceride levels checked at least once every five years.
Eat for heart health
Your diet should include a variety of foods from all food groups: fruits, vegetables, whole grains, low-fat dairy and lean meats. Reducing total fat, saturated fat and cholesterol is key to heart-healthy eating. You can reduce saturated fat by removing skin from poultry, choosing extra-lean meats and switching to low-fat dairy. Replace unhealthy fats with heart-healthy monounsaturated fats, such as those found in olive, canola and peanut oil. Try margarines with no trans fats and no-fat or low-fat salad dressings and sandwich spreads.
If you are overweight, you are at risk for heart disease. Weight loss can improve your blood pressure and blood cholesterol. To take off the pounds, go beyond a diet and make permanent changes to your eating habits. For example, eat five fruits and vegetables and drink three glasses of skim milk each day, eat two to three servings of fish per week, and eat three servings of whole grains each day.
Be physically active
Don’t forget the exercise. Even low to moderate activity, if done on a regular basis, can help reduce blood pressure and control diabetes. Dancing, yard work, housework, gardening, walking, biking, swimming or aerobics can help burn calories, tone muscle and control appetite. Try one or more of these activities every day.
Use less salt
Most of the sodium in our diet comes from processed foods and table salt. Check labels for the amount of sodium in each serving. Many experts advise a total daily sodium intake of about 2,400 milligrams. Throw out the saltshaker and try seasoning foods with herbs, spices and lemon juice. Check with your physician for a specific recommendation for salt (or sodium) level.
Drink alcohol only in moderation
Limit consumption to no more than one drink (one 12-ounce beer, one 5-ounce glass of wine or one 1.5-ounce shot of hard liquor) a day.
Approximately 22 to 27 percent of Americans still smoke, and this choice is contributing to heart disease. Studies show that after your first year as a nonsmoker, your risk for heart disease falls by 50 percent. After 15 years, your odds are close to that of a lifetime nonsmoker. Amy Clark earned a bachelor’s degree in nutrition and dietetics from Iowa State University in 2003. She is a member of the American Dietetic Association and received a certificate in adult weight management in November 2006. Her goal at Hy-Vee is to increase awareness of the impact nutrition can have on well-being and quality of life. She encourages people to focus on making healthy lifestyle changes one step at a time. Reach her via email at 1013Dietitian@hy-vee.com.