Women and Heart Disease: 10 Tips

Heart disease is the leading cause of death in women and number one cause of disability for women. Preventive measures should be taken seriously at an early age, but for a woman of any age and progression of the disease, it's never too late to start. Here are 10 heart healthy tips to get you on your feet again:

1. Don't Smoke.

Cigarettes contain over 4800 chemicals and reduce the oxygen in the blood. The nicotine has a constricting effect on arteries, and can lead to a serious a heart condition. If you are not ready or able to quit, try a light brand cigarette and smoke only half at a time. Every little bit of effort is a plus. For women over 35 who take birth control pills, the increased risked is magnified. It may be best consult with your doctor for alternative methods.

2. Dietary Changes.

One of the easiest life habits to change is your diet. The Mayo Clinic recommends that saturated and trans fats be eliminated as they raise the life-threatening LDL cholesterol to dangerous levels. And there's no need to cut back on your portions, it's what you eat, not how much. Diets rich in fruit, fiber and whole grains are good for you, filling and will extend your quality of life.

Dr. Caldwell B. Esselstyn Jr., MD is a strong proponent of natural heart healing through nutrition. While traditional cardiology is used most often, it does nothing to correct the causation of the heart problems. By learning a new dietary lifestyle, Dr. Esselstyn has observed his patients to have a reversal of the disease.

For some creative ideas with heart-healthy recipes, try these easy to prepare dishes from wholesome, natural foods provided by The Heart Healing Foundation. They have full recipes online for appetizers, snacks, soups, main courses, gravies, sauces and desserts. Try the Vietnamese un-fried egg-roll for a heart healthy alternative to deep fry. These vegan recipes are so delicious, even a carnivore will love them.

3. Exercise is the Key.

Regular aerobic activity will not only strengthen your heart muscle, but it brings oxygen to the blood, promoting healthy arteries. If an aerobics class is not your style, try a class in ballet, jazz, or just a good brisk walk three times a week.

4. Visit Your Doctor For His Evaluation Of Your Risk For Heart Disease.

By the age of 30, women should know where they stand with a healthy heart and begin taking measures to keep it that way. Your doctor can take your blood pressure, measure your cholesterol level, check you body fat percentage weight, instruct you with meal plans and suggest your level of physical activity.

5. An Aspirin A Day.

Studies have shown that a daily dose of plain aspirin has lowered the risk of cardiac arrest in people who have had chest pains. Consult your doctor if this treatment is right for, as aspirin can cause thinning of the blood and impair the body's ability to clot, or stop the bleeding from a cut.

6. Reduce or Eliminate Alcohol.

Alcohol will cause the blood vessels to constrict, which may lead to heart attack in susceptible people. The recommended limit is two drinks per day for men, and only one for women.

7. Lose Weight.

The heart is a muscle that has to perform no matter what weight we become. However, there is a limit to how much strain your heart can carry. By shedding a few pounds, the heart does not have to struggle for every life giving beat. If you're only 20 pounds overweight, that doesn't seem like much, but it matters to the heart. Pick up a 20 pound box of kitty litter and carry it for a few minutes. Not easy, is it? That's what the heart has to deal with 24 hours a day. Any weight you can lose is to your benefit.

8. Fish Oil and Omega3 Fatty Acids.

The American Heart Association recommends eating fish at least two times a week. In addition to the meal, fish oil supplements that contain Omega# fatty acids are available to decrease the growth of plaque in the arteries, decrease the triglycerides and lower blood pressure. Fish oil is a fast and cost efficient way to keep your blood vessels clean.

9. Reduce Stress.

By keeping temper and irritation under control, the blood pressure remains consistent .When we get angry, damage is done to the body in the vascular system. And what is there really to get angry at? Everyone has problems, and the best solutions come from calm and rational reasoning. Keep your cool is the rule.

10. Educate Yourself With the Medical Field.

By staying informed with new procedures and technology, this will take the fear away from hearing bad news from your doctor. Procedures have come a long way and are saving lives at earlier stages. Knowledge is power, the more you learn about treatment, causes and prevention, the better your quality of life.
Click here: The Awesome Power of Aspirin at DailyStrength
www.dailystrength.org/blog?surface=index&cat=3&com=531
www.americanheart.org/presenter.jhtml?identifier=4632
www.nlm.nih.gov/medlineplus/heartdiseaseinwomen.html
www.mayoclinic.com/health/heart-disease-prevention/WO00041
http://womenshealth.about.com/cs/heartdisease/a/trthabthrtdisea.htm