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Eating Right for a Healthy Heart
Close to half a million women die every year from heart disease, making it the leading killer of women age 35 and older. How can you protect yourself? First, be aware of the signs: Nearly one-third of female heart attack victims experience no chest pain, so be alert for indicators like nausea, cold sweats, shortness of breath, light-headedness and pain in the jaw, arms or back. Second, take preventive action: Kick the nicotine habit, exercise at least 30 minutes every day, and adopt these heart-healthy dietary habits.
Feast on fish twice a week. Fatty fish like salmon, tuna and sardines are loaded with docosahexaenoic acid (DHA), an omega-3 fatty acid that protects your heart. Eat two three-ounce servings of fish each week or take a daily 500-milligram fish oil supplement.
Heap on the whole grains. Enjoying a bowl of whole-grain cereal two to six times a week can help lower blood pressure and bad cholesterol levels while helping to slashing the risk of heart disease by up to 22%. Other high-fiber, whole-grain products such as whole-wheat breads, brown rice and oatmeal are also good for your ticker.
Make dairy a do. The calcium, potassium and vitamin D in low-fat dairy products such as skim milk, yogurt and cheese help ward off hypertension, particularly in women age 45 and older. Studies suggest that three servings of dairy a day may cut the risk of heart-damaging high blood pressure 11% over 10 years.
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