WELLNESS & WELL-BEING
Keep Your
Ticker on
Track
• Exercise 40 minutes three to four times a week Just 40
minutes of moderate to vigorous aerobic exercise three to four
times a week was found to be sufficient for most people. Even
brisk walking will do.
By Vi c k i Fr e n c h B e n n i n g t o n
A
ccording to the American Heart Association, a heart
attack occurs when the blood flow that brings oxygen
to the heart muscle is severely reduced or stopped.
This can happen because coronary arteries that
supply the heart with blood can slowly become thicker
and harder from a buildup of fat, cholesterol and other substances that
create plaque. If the plaque breaks open and a blood clot forms that
blocks the blood flow, a heart attack occurs.
And not so long ago, heart attacks were considered a man’s health
problem. But statistics indicate that’s not true.
The Centers for Disease Control lists heart disease as the leading
cause of death in women – even above all cancers combined, though
many people do not realize it.
The good news is that awareness of women’s heart disease is gaining
momentum. Recognizing the month of February as American Heart
Month is just one of many initiatives that raise awareness.
The Go Red for Women campaign was launched by the American
Heart Association to increase awareness and empower women to take
control of their heart health. Go Red advocates beginning healthy heart
habits early, before many young women usually even think about heart
disease. Though it’s never too late to start a healthier lifestyle, the earlier
it is started, the more beneficial it is to your overall health.
Go Red, AHA and the American College of Cardiology have many
tips for reducing the risk of heart disease and stroke, and here are just
a few relating to diet and exercise to help you get started on a healthier
heart path.
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GAZELLE STL
• Eat more fruits, vegetables, whole grains, low-fat dairy,
poultry, fish, nuts Recommended are dietary patterns that
emphasize these healthy choices.
• Avoid red meat, sugary and processed foods Red meat
and sugary foods and beverages should be limited, but that doesn’t
mean you can’t have an occasional indulgence. Just don’t let these
foods be a part of your everyday fare.
• Reduce sodium intake to lower blood pressure For people
who need to lower their blood pressure, guidelines recommend
an initial step-down approach to no more than 2,400 milligrams
of sodium a day. Currently, the average American adult consumes
about 3,600 milligrams daily. Cutting out processed foods high in
sodium may be necessary to stay below that threshold.
• Don’t skip breakfast Skipping breakfast may lead to one or
more risk factors, including obesity, high blood pressure, high
cholesterol and diabetes, which may lead to a heart attack over
time. But make sure your breakfast is not loaded with high
saturated fat items.
AHA Tips for a healthy breakfast:
• Start your meal with a glass of fruit juice.
• Order whole-grain instead of white toast. Instead of butter, spread
your toast with low-fat cottage cheese and/or a little jam.
• Ask for low-fat cream cheese with your bagel.
• Look for whole-grain cereals with fat-free milk (but watch out for
high-fat granolas).
• Enjoy fat-free or low-fat yogurt with fruit - either in a bowl or as
a smoothie.
• Hot cereals such as oatmeal, grits, cream of wheat or cream of rice
with a little honey can warm you up on a cool morning.
• Instead of pancakes, try a whole-grain waffle with fruit.
• Instead of fried eggs, try an omelet or scrambled eggs using
egg whites.
• Instead of bacon or sausage, try lean ham or Canadian bacon.