The Heart Healthy Woman1. Eliminate smoking and tobacco products!
When it comes to heart health, neither of these are safe. Tobacco contains over 4,000 chemicals which may contribute to narrowing of the arteries, also known as atherosclerosis, which ultimately increases ones risk of a heart attack. The carbon monoxide in cigarettes binds to the hemoglobin in your blood. You can think of hemoglobin as oxygen’s mode of transport within your body. It is the only way in which oxygen is able to move through the blood. If your blood cells are able to carry less oxygen, this leads to an increase in blood pressure by forcing your heart to work harder in order to supply blood to your body.2. It’s Never Too Late To Quit!
Women who smoke and take birth control pills are at greater risk for heart disease, especially over the age of 35. Even occasional smoking, in any woman, may increase one’s risk for heart disease. IF YOU DO SMOKE, IT’S NEVER TOO LATE TO QUIT!3. Moderate Physical Activity.
Do 30-60 minutes of moderate physical activity most days of the week. Exercise helps to control weight, lower blood pressure, and reduce stress; all contributors to heart disease.4. Eat More Fruits and Vegetables.
Most people only think about what they can’t or shouldn’t be eating. However, when it comes to heart health, it is recommended to eat no less than 5 servings of fruits and vegetables a day. Remember to thoroughly wash all fruits and vegetables before eating them. Also, eat your 5 colors! Different colors of fruits and vegetables offer different nutrients; Blue/purple, green, white, yellow/orange, and red. Remember to take in a variety of colors in order to get the abundance of nutrients the body needs.5. Daily Dose of Omega-3.
A daily dose of 1000-2000 mg of Omega-3 fatty acids is recommended for cardiac health. Speak to your doctor for more details.6. History matters!
If you are over the age of 50 and have a strong family history of cardiac disease, you may want to visit a cardiologist for a cardiac prevention exam.7. Coenzyme Q10.
If you are on a lipid-lowering agent, such as a statin, you may want to speak to your doctor about Coenzyme Q10.
To keep up to date with the federal government source for women’s health information, feel free to visit Women’s Health - www.womenshealth.gov.
Walk With A Doc
Lead Physician: Michelle Harden, M.D.
Every First Saturday of the Month
Starting at the Stone Oak Hospital Medical Office Building Parking Lot, 1139 E. Sonterra Road
For more information, visit Walk With A Doc.