What Every Woman Needs to Know About Heart Disease.
- Heart disease kills more women each year than all other causes of death combined including breast cancer.
- Menopause is the time when the risk of heart disease starts to increase.
Many of us are aware of the usual symptoms of heart attack- chest pain or pressure etc..
But women experience heart attack symptoms in a DIFFERENT WAY THAN MEN.
Surprisingly, fewer than 30% have chest pain or discomfort prior to their heart attacks, and 43% have no chest pain during any phase of the attacks.
- Hot or burning sensation, or even tenderness to touch, in the back, shoulders, arms or jaw; often there is no chest discomfort at all.
- Shortness of breath or extreme fatigue.
- Nausea, Vomiting, Indigestion etc..
- Dizziness-unexplained lightheadedness, possible blackouts.
- Anxiety, feeling of impending doom.
Tips to Reduce your Risk of Heart Disease
- Eat a healthy and balanced diet.
- Maintain a healthy weight
- Exercise and maintain a healthy lifestyle.
- Regular medical check-up.
Eating for a Healthy Heart
- Choose a diet low in saturated fat, trans fat and cholesterol.
- Eat fruits everyday.
- Eat more vegetables, particularly peas and beans- fresh or dried, grains - because they are a very good low-fat source of protein.
Tips for the Kitchen
- Reduce the serving-size and frequency of red meat. Add more poultry and fish to your meal.
- Select lean cuts and remove all visible fats before cooking.
- Avoid frying of food. Adopt methods like boiling, baking, grilling... etc.
- Use those dairy products which have low fat such as skimmed milk, curd etc.
Choice of Right Cooking Oil Matters.
The best cooking practice is to try and cut down on the amount of cooking oil you use, altogether.
Healthy Cooking Oil
Oil from vegetable sources eg. Groundnut oil, sunflower oil, olive oil etc have heart-friendly fatty acid.
Unhealthy Cooking Oil
Butter, ghee, vanaspati contain saturated fats and cholesterol and should be best AVOIDED
- Being overweight raises your risk for heart disease.
- Healthy food choices and physical activity are important for maintaining a healthy weight.
A minimum of 30 minutes of moderate-intensity physical activity (eg. brisk walking) everyday may reduce your risk of heart disease.
Know your Blood Pressure
- Years of high blood pressure can lead to heart disease.
- So, consult your doctor and get your blood pressure checked.
Know your Cholesterol
- High blood cholesterol can clog your arteries and cause a heart attack.
- You may be able to lower cholesterol levels by eating better and exercising more.
- Talk to your doctor and get your cholesterol level tested.
Get Tested for Diabetes
- There is an increase in risk for heart disease in women with diabetes.
- Diabetes erases any protective female advantage in regard to heart disease.
- So, consult your doctor and know your blood sugar levels today.
- Stress increases the risk of heart attack.
- Find healthy ways to cope with stress.
- Lower your stress level by talking to your friends, exercising or indulging in a hobby.