In the United States heart disease is the number one killer of women, 1 in 3 women are affected. Some common heart diseases are stroke, cardiovascular disease, coronary artery disease, and heart attack. As a health care professional, I can share with you that women are more compliant with seeing their physician regularly versus men. However, I can also tell you they aren’t always compliant with following the treatment plan.

Risk factors for heart disease are diabetes, overweight or obesity, unhealthy diet, physical inactivity, smoking, and consuming too much alcohol. Stress is an additional factor. Unmanaged stress increases your risk for heart disease by increasing blood pressure, increasing your cholesterol, and use of food as a coping mechanism.

There are ways to take charge of and manage the risk factors of heart disease. Making changes in your diet to support heart health and reduce the risk of heart disease is a great place to start. Like other changes we make in our lives, this will not be an overnight accomplishment. I would encourage you to start implementing the changes slowly and be consistent for a positive outcome.

Consuming high amounts of dietary fiber is beneficial in reducing cardiovascular disease. Fiber also reduces inflammation, the cause of dis-ease. I regularly eat oatmeal, shredded wheat, avocados, and grits, to get in enough fiber. Please be sure to purchase regular oatmeal and grits, not the quick cook variety which has been stripped of all its nutrients. Add berries for added benefit. I am not much of a bread eater, but whole wheat bread is another good source of fiber.

Folic acid (folate) is a B vitamin that is essential to our body’s creation of healthy new cells. Folic acid is found in dark green leafy vegetables, asparagus, avocado, broccoli, legumes, beef liver, and eggs. You could also take a supplement, but I am all for getting my nutrients through my food.

Last year when my physician reviewed my lab results with me, the only level that was elevated was my cholesterol. Neither one of us were concerned because the elevation was due to my healthy cholesterol (HDL), it was high, while my unhealthy cholesterol (LDL), was within normal limits. Monosaturated fats reduce LDL cholesterol and should be used as a replacement for saturated and trans fats. Olive oil, canola oil, peanut oil, sesame oil, avocados, peanut butter (the real deal), and other nuts and seeds are sources for monosaturated fats.

Omega-3 fatty acids are key in the cell structure of every cell in our bodies. Our bodies do not produce Omega-3’s so we must consume enough of it to obtain the benefits for heart health. Not only are Omega-3’s essential to heart health but is beneficial to eye health, brain health, and improves our moods. Foods that contain Omega3’s are fatty fish, fish oil, walnuts, herring, sardines, and flax seed. Eat at least three servings of these foods per week. You can throw flax seeds and walnuts in a salad or eat a handful for a healthy snack.

Lima beans are packed with fiber, essential vitamins, nutrients, and plant-based protein. One cup of cooked lima beans has 969 milligrams of potassium, and 9 grams of fiber. They are definitely a nutritional powerhouse.

A powerful antioxidant, one cup of raspberries contains 8 grams of fiber, and 186 milligrams of potassium. The pigments responsible for giving raspberries their beautiful color have anti-inflammatory properties and provide cardiovascular protection.

When I make salads, I frequently use spinach for its heart-healthy properties. One cup of cooked spinach provides 839 milligrams of potassium and 263 micrograms of folate. Eating one cup of raw or one-half cup of cooked spinach daily can lead to a 26% chance of not developing cardiovascular disease.

Aside from the foods mentioned above, try to implement the following three daily habits to improve your cardiovascular health. Exercise at least thirty minutes each day. You don’t have to be a super jock but get in some moderate exercise daily. I have a Fitbit which monitors the amount of exercise I get it. I try to walk 250 steps per hour for nine hours, if I can’t get outside, I walk around my home. Sometimes I choose to put on some music and dance.

Learn to manage your stress, because increased stress increases your heart, rate, respiratory rate, and blood pressure. We all have experienced an acute bout of stress, however when the stress is chronic, it produces adverse effects. Calm your mind, and body with meditation. Just meditating for 5 or 10 minutes helps. It is effective for stress relief and good mental hygiene.

Last but certainly not least, get a good night’s sleep. It is estimated that 35% of Americans get less than the recommended minimum of seven hours of sleep per night. Get off your phone, turn off the TV, and get the rest your body requires. Prioritize rest, implement proper nutrition, exercise, and meditate to improve or prevent cardiovascular disease.

Until next time,

Peace, Love, and Blessings💖