RI’s Go Red for Women Day: 7 Steps to a Healthier Heart
Friday, February 03, 2012
Today the town--and like-minded Rhode Islanders--turn red, in support of the American Heart Association's Wear Red Day. Heart disease remains the #1 killer of women in the US, and GoLocal spoke with Dr. Barbara Roberts, director of the Women's Cardiac Center at the Miriam Hospital for her tips on how women can take better care of their hearts, every day.
1. Don't smoke.
Also, avoid second hand smoke, and if you do smoke join a stop smoking program because nicotine is addicting and most people who are addicted need to be in a program to quit. Smoking is one of two risk factors for cardiovascular disease that is more dangerous in women than men. The other is diabetes.
2. Eat a plant-based diet.
Base your diet on incorporating colorful fruits and vegetables, whole grains, legumes (beans), and seafood, with olive oil as the main source of fat calories. Treat meat as a condiment, not an entrée and avoid processed meats completely. Read food labels and do not eat anything that contains hydrogenated or partially hydrogenated oils/fats - these trans fats are dangerous and the label can read 0 trans fats if there is less than 500 mg per serving. Avoid processed food which is often high in sodium, and stripped of nutrients and fiber.
GET THE LATEST BREAKING NEWS HERE -- SIGN UP FOR GOLOCAL FREE DAILY EBLAST3. Maintain a normal body weight.
4. Exercise 150 minutes a week.
Brisk walking (3 mph), biking, swimming or jogging are all good choices.
5. Get regular check ups.
You can have diabetes and high blood pressure without having symptoms until lots of damage has occurred.
6. Get your cholesterol tested regularly.
Starting at age 20 have a fasting blood test to measure cholesterol and triglyceride levels with a breakdown of the cholesterol into LDL (bad) and HDL (good) cholesterol. But remember that if you are a healthy woman under the age of 65, there is no evidence that going on a statin medicine (used to treat high cholesterol) lowers your risk of having a heart attack or dying of heart disease.
7. Reduce your stress.
Practice whatever stress reduction techniques work best for you, whether it be exercise, yoga, meditation, etc. Stay connected to your friends and family.
A special Go Red for Women Luncheon will be held next Friday, February 10, at the Providence Convention Center, from 10am-2pm. For more information and to reserve space, go here. For more information on Wear Red Day nationwide, along with nationwide promotions, go here.
For more Health coverage, don't miss GoLocalTV, fresh every day at 4pm and on demand 24/7, here.
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