Heart Health Myths BUSTED!
Valentine's Day provides the perfect reminder to put a little more focus on our heart - you know, work up a sweat, get your pulse racing... via fitness and exercise, of course (wink, wink!). Don't let this holiday overshadow another very important red-themed movement happening - Go RED for Women! Guys - this applies to you because I know you have a wife, mother, friend or loved one in your life of the female persuasion. We tend to forget about heart disease with the focus on breast, lung, and ovarian cancers in the media. Heart disease kills more women than these combined, but the sad fact is that very few women see themselves at risk for heart disease.
As a personal trainer and wellness coach, it is my mission to help you live a long and healthy life, squeezing as much as you can from each moment! Below are a few myths we're going to bust about women and heart disease.
Myth #1
Heart attacks only happen to old people. I'm too young...
Heart trouble can start as early as childhood. The positive news: you have some control over your risk, since more than 80 percent of all heart disease in women is avoidable. In fact, taking protective measures in your 20s, 30s, or 40s can help lower your odds of developing heart problems by as much as 60 percent. Start at any age and don't let the "I'll do it later" mentality win out when it comes to taking control of your health.
Myth #2
I can change my habits... later.
Believe it or not, heart trouble can start surprisingly early. Several studies have found that a large number of young people have early buildup of cholesterol in their arteries. Researchers recommend making healthy lifestyle choices, such as not smoking, drinking within moderate limits, exercising daily, and eating a healthy diet. The earlier you start to alter your habits, the easier it will be to maintain a healthy heart throughout your life.
Myth #3
The numbers only apply to guys.
Make an appointment with your doctor for a complete physical with lab work in your twenties to get your baseline numbers. "The important thing at this time is becoming aware of your personal risks," says Sharonne N. Hayes, MD, director of the Women's Heart Clinic at the Mayo Clinic. If you have any risk factors, talk to your doctor about ways to lower them through diet and exercise. The important numbers to know include blood pressure, your BMI, cholesterol, triglycerides and your fasting blood sugar.
Myth #4
I don't need to worry about family history because I workout.
A first-degree female relative (a mother or a sister) who has a heart attack at age 65 or younger increases your risk of heart disease. The same holds true if a male relative has suffered a heart attack at age 55 or younger, she says. Don't panic if you have a strong family history of heart disease. Lifestyle changes - diet, exercise and reducing your stress level - can significantly lower your risk.
Myth #5
Heart-healthy foods are hard to find (and a pain to cook!).
Nix the Friday night pizza fest and slide in a few more veggies; ditch sugar-laden cereals for oatmeal or other whole grains, which add fiber, helping to shuttle cholesterol out of your bloodstream. Other heart-friendly foods include blueberries, kale, strawberries, spinach, brussels sprouts, plums, broccoli, beets, oranges, and red grapes. All contain high levels of antioxidants, which help prevent hardening of the arteries. Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseed, protect against inflammation, another heart disease risk factor.
What else can you do?
For starters, if you're smoking, kick that habit.
If you're exercising, keep it up.
Need to start exercising? Here's a little motivation:
You can make exercise a habit at any decade. A study in the New England Journal of Medicine reports that both walking and vigorous exercise can reduce cardiovascular events such as heart attack and stroke in women, regardless of their age, BMI, or race. Aim for 30 minutes of moderate-intensity exercise on most, if not all, days. If you don't have time for 30 minutes straight, break it up: Take a 15-minute walk at lunch and then another one after dinner. There's also an advantage to finding time for intervals throughout the work day.And if all else fails on your own, you can always hire a personal trainer or wellness coach!