Healthy Heart = Healthy Woman

Did you know that women experience different symptoms for a heart attack than men?  Believe it…we do!  Many women don’t even realize they may be having a heart attack, since the symptoms are less severe than men.

Symptoms include:

• sweats and clammy skin
• crushing chest pain
• nausea and dizziness
• stomach / abdominal pain
• difficulty breathing / shortness of breath
• crushing chest pain
• pressure in your shoulders, back, neck, arms and jaw
• tightness in chest, difficulty getting full breaths, squeezing feeling in the center of your chest
• anxiety, or even weakness

If you, or someone you know, is experiencing these symptoms, PLEASE dial 911.  Don’t wait it out.  Don’t disregard the symptoms as stress or something else.  The faster you get to a physician, the better your chances of catching the signs early, and avoiding trauma or death.  Women of all ages can fall victim to heart attacks…don’t think just because you’re 35 you’re free and clear.  Yes, the chances of a heart attack increase with age, and are hereditary as well.  But there are several things you can do to contribute to a healthy heart.

According to the Mayo Clinic, there are 8 steps to prevent heart disease.

1. Limit unhealthy fats and cholesterol. The key word here = unhealthy!  You’re body needs a certain amount of good fats, to keep your system in balance.  Good fats are things like peanut butter, almonds, walnuts, olive oil, flax seeds, flax oils, Omega 3 and 6 oils, to name a few.  Add these into your daily regimen.
2. Choose low-fat protein sources. Many people think they eat enough protein, but chances are that you don’t.  Especially women!  I recommend all my clients eat some source of low-fat protein with every meal.  Things such as egg whites (scrambled or hard boiled to change things up), chicken breast (no skin), turkey, white fish like tilapia, orange ruffy, etc, canned tuna fish (in moderation due to the mercury), shrimp, soy products, sirloin, and lean ground beef are some of my favorites.
3. Eat more vegetables and fruits. Your body can’t get enough, honestly.  I watch the amount of sugar I eat (keeps my midsection tighter) so I like to stick to apples, peaches, plums, pears, and berries (blueberry, strawberry,  raspberry).  I occassionally eat a banana for the potassium too.  What vegetable?  ANY!  But most importantly, the green ones – spinach, green beans, brocolli.  Eat at least one handful, 3 times a day.  And stay away from the butter…try flavoring with some fresh squeezed lemon or garlic powder.
4. Eat whole grains. Brown rice, whole wheat bread, couscous, quinoa…all great grains!  Oatmeal and cream of wheat are my favorite breakfast grains, but high fiber cereals are good too.
5. Reduce the salt in your foods. If you must, use kosher or sea salt.  But there are plenty of no salt options out there – Mrs. Dash, italian blends, cayenne pepper and paprika are some of my favorites.  I don’t particularly care for spicey foods, so be careful with the cayenne 😉
6. Control your portion size. Eat 5-6 smaller meals a day…it will keep your metabolism rev’d up and you will lose weight.  Don’t starve yourself by only eating twice a day…you’ll be ravenous, and more likely to eat portions that are far too big.
7. Plan ahead – create daily menus. We’re a busy household…so we plan our meals on Saturday, do the shopping, and prepare alot of our meals for the week on Sunday, Tuesday and Thursday.  This way, the meals are prepped or even cooked, leaving less guessing work when you’re in a rush or tired.  Subscribe to a Cooking Light magazine, or Clean Eating.  There you can find several new recipes every single month…and you don’t even have to search the internet.
8. Allow yourself an occassional treat. I tell all my clients, eat right 6 1/2 days a week…allow yourself that one yummy meal.  Whatever you want, in moderation 😉  For say 30-45 minutes…not a 3 hour binge.  Follow your “meal plan” and then make sure you treat yourself.  You’re more likely to stay on the wagon when you’re not busy looking at all the tempation.

Most importantly, if you DO fall off the wagon, don’t beat yourself up.  Simply stand up, brush yourself off, and start fresh the next day.  Follow these 8 simple rules and your family will thank you for being around longer.  They need you…remember, we women are the keystone to the family.

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