Heart disease is still the No. 1 cause of death in the U.S. Women are no exception, but it seems that most are unaware of their risk. It's more a problem for men, right?
In reality, almost 40 percent of all female deaths in America occur from cardiovascular disease, according to the American Heart Association (AHA). This includes strokes, which kill more women than men each year. Additionally, 38 percent of women will die within one year after a heart attack compared to 25 percent of men. So the best medicine then becomes prevention.
"A healthy diet and lifestyle are the best weapons you have to fight cardiovascular disease,"suggests the AHA. The group advocates taking simple steps to improve overall health and gain long-term benefits, while remembering "it is the overall pattern of the choices you make that counts."
In addition to not smoking and getting daily exercise, a healthy diet can be the cornerstone in your battle against heart disease, but this is also an area where most tend to be misinformed and unaware of what they should be eating. Start at the beginning and decide if what you're eating is heart healthy or just adding to the risk for heart disease.
Cereal Killer
If you've been having breakfast with a mysterious, European aristocrat every morning, it's probably time to end the affair. Sure, he's a count, he's sweet and that unidentified European accent is sexy, but you can count on Count Chocula or his sugary cartoon counterparts to break your heart in the long run with high amounts of refined carbohydrates and processed sugar.
"A 100-percent whole-grain cereal contains more vital nutrients and fiber than any refined white-flour product,"says nutritionist Susan Burke. "Read the label first, and choose a cereal that has 100-percent whole grain as the first ingredient."
"Unrefined whole-grain foods contain fiber that can help lower your blood cholesterol and help you feel full, which may help you manage your weight,"according to the AHA.
Susan also suggests low-fat or nonfat dairy foods like milk or yogurt. Dairy provides calcium and vitamin D, magnesium, potassium and protein. Plus, it goes great with that whole-grain cereal.
"Just one serving of yogurt contributes nearly 35 percent of your daily value of calcium," Susan says. "With a cup of blueberries, yogurt can be a great snack or part of a balanced breakfast."
Lunch-Boxing
It's effortless to swing by the local drive-thru for lunch; it's quick, easy and filling. What it's not is good for your heart. Pounding a double cheeseburger, fries and a large coke at lunch is going to do much more damage than good.
"Fast food is loaded with hydrogenated fat, the type of fat that's linked to higher (bad) LDL and lower (good) HDL cholesterol," which can all lead to an increased risk for heart disease, Susan explains. So just keep driving.
Try a big salad for lunch with a vinaigrette dressing and a piece of whole-grain bread, which is full of fiber and can make you feel fuller for a longer period of time. Susan also suggests snacking on crunchy carrots and cut up broccoli and snow peas if you get hungry in the afternoon.
The AHA suggests eating eight to 10 servings of vegetables and fruits daily to promote heart health because most vegetables and fruits are "rich in nutrients, low in calories and high in fiber."
Susan clarifies, "Whole fruit is the best choice for fiber plus heart-healthy antioxidants such as vitamin C and A, plus beta carotene. Choose the deepest, richest colors of orange (mango, cantaloupe, oranges) and red (cherries, strawberries raspberries) and blue (blueberries, blackberries)."
Fish Food
"Limit red meat and try a couple of meals weekly that include non-meat protein, especially if you're battling high blood cholesterol," suggests Susan. She's also a big fan of fish.
"Fish is a smart choice because it's naturally low in saturated fat and cholesterol and rich in protein and vitamins E and D," Susan explains. Salmon, mackerel, sardines and albacore tuna are excellent sources of omega-3 fatty acids, which have been linked to lowering "bad" LDL cholesterol.
Susan suggests baking, grilling, broiling or poaching fish, but warns to stay away from fried fish, which will sink the nutritional value of seafood by adding unwanted fat and calories. Add a salad, veggies and a whole-grain roll and you're swimming in nutrition.
The American Heart Association supplies this guide for daily food choices; base your eating pattern on these recommendations for optimal heart health:
Choose lean meats and poultry without skin and prepare them without added saturated and trans fat. Select fat-free, 1-percent fat or low-fat dairy products. Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet. Cut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day. Cut back on beverages and foods with added sugars. Choose and prepare foods with little or no salt. Aim to eat less than 2,300 milligrams of sodium per day.
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