Women & Heart Health
Women's Heart Health: Tips for Improving Heart Health Through Nutrition
Heart disease is the leading cause of death for women in the United States and is commonly referred to as a “silent killer” of women due to its asymptomatic nature in many cases, leading to delayed diagnosis and treatment. Women may not experience the classic chest pain symptoms typically associated with heart attacks, instead presenting with subtler signs such as fatigue, shortness of breath, nausea, or back pain. These less obvious symptoms can be overlooked or attributed to other health issues, resulting in missed opportunities for early intervention. Additionally, societal misconceptions that heart disease primarily affects men can lead to underestimation of women's risk and inadequate preventive measures. Increasing awareness, promoting regular cardiovascular screenings, and addressing gender disparities in healthcare are crucial steps in combating this stealthy threat to women's heart health.
Women can prioritize their heart health with good nutrition and lifestyle choices. Here are some tips to get you started on your journey to improve your heart health through nutrition:
Incorporate More Fruits and Vegetables: Aim to fill half your plate with fruits and vegetables at each meal. These foods are packed with vitamins, minerals, fiber, and antioxidants that support heart health.
Choose Whole Grains: Opt for whole grains like brown rice, quinoa, whole wheat bread, and oatmeal. These foods provide fiber, which can help lower cholesterol levels and reduce the risk of heart disease.
Include Healthy Fats: Include sources of healthy fats in your diet such as avocados, nuts, seeds, and fatty fish like salmon. These fats can help improve cholesterol levels and decrease inflammation in the body.
Limit Saturated and Trans Fat: Reduce your intake of foods high in saturated and trans fats like fatty meats, baked goods, and fried foods. These fats can raise bad cholesterol levels and increase the risk of heart disease.
Reduce Sodium Intake: Cut back on high-sodium foods like packaged snacks, canned soups, and processed meats. Too much sodium can increase blood pressure, putting a strain on the heart.
Eat More Plant-Based Proteins: Incorporate plant-based protein sources like beans, lentils, tofu, and edamame into your meals. These foods are low in saturated fat and cholesterol, making them heart-healthy choices.
Limit Added Sugars: Be mindful of foods and beverages high in added sugars like soda, pastries, and candies. High sugar intake has been linked to an increased risk of heart disease.
Stay Hydrated: Drink an adequate amount of water throughout the day. Staying hydrated is important for heart health and overall well-being.
By implementing these nutrition tips into your lifestyle, you can take proactive steps to improve your heart health and reduce the risk of heart disease as a woman. Remember to consult with a registered dietitian or healthcare provider to find out what’s best for you. Visit our scheduling page to book an appointment with Beth who can help you create a personalized plan and recommendations based on your individual health needs. She can also help you learn more about the DASH diet and other evidence based eating styles specifically designed for individuals with heart disease. Prioritizing a well-balanced diet and lifestyle can help reduce the risk of heart disease and improve overall cardiovascular health.
