Heart disease is usually associated with men, but it’s actually the No.1 killer of women, ahead of breast cancer.
Heart disease affects women of all ages and background. About one in four women will die from heart disease,
according to the U.S. Centers for Disease Control & Prevention. But enough bad news: The good news is that heart disease is preventable if you take the proper steps now; groups such as Go Red have helped reduce heart disease deaths among women. Best of all, you don’t have to overhaul your life. “A healthy lifestyle can seem overwhelming, but with a few simple changes you can help keep your heart pumping clean,” says Pamela Ofstein, Director of Nutrition Services. Because National Wear Red Day is about spreading the word on heart disease prevention, we’ve compiled a few easy tweaks that you can make to keep your heart healthy. Keep these in mind as you support the fight against heart disease by wearing red on Friday:
1.Limit the amount of fat in your diet.
Avoiding trans fat is a given. The same goes for saturated fats, which can increase your blood cholesterol.
But not all fats are created equal. “Having some fat in your diet is perfectly healthy,” Pam says.
“It is really about the type of fat you choose. Include healthy fats like nuts, olive oil and avocados — monounsaturated and polyunsaturated fats.” According to the American Heart Association, monounsaturated and polyunsaturated fats help your health if you eat them in moderation. They can lower cholesterol, lower your risk for heart disease and stroke, and are usually high in antioxidants.
2. Increase your fiber intake.
Not only does it help keep you regular, but fiber also plays a role in managing cholesterol and diabetes.
“Including soluble fiber into your diet on a regular basis has been shown to help lower cholesterol,” says registered dietitian Tracey Ryan. “Foods such as oat bran, oatmeal, beans, peas, and citrus fruits are great sources of soluble fiber.” The AHA recommends you get between 25-30 grams of fiber daily. If you don’t want to completely revamp your diet all at once, make small, gradual changes to add more fiber to your diet. Sprinkle your morning cereal with wheat germ, bring an apple to work – eating right doesn’t have to be difficult.
3. Get physical. Diet is just one part of the equation.
By exercising, you strengthen your heart, increase your energy and tone your body. While it’s recommended that you exercise at a moderate intensity for 30 minutes five days a week, even a small change like parking your car farther than usual or taking the stairs instead of the elevator can add up. The important thing is to get started.
