Heart Health
The statistics are always alarming...more women will die of heart disease than all forms of cancer combined! Education and prevention can save lives!The following information is found in the "Healthy Heart Handbook for Women", and is published by the National Heart, Lung and Blood Institute of the National Institutes of Health. The complete handbook can be found here:
http://www.nhlbi.nih.gov/educational/hearttruth/downloads/pdf/handbook-for-women.pdf
Some excerpts from the handbook:
When you hear the term “heart disease,” what is your first reaction? Like many women, you may think, “That’s a man’s disease” or “Not my problem.” But here is The Heart Truth: Heart disease is the #1 killer of women in the United States. Most women don’t know this. But it is vital that you know it—and know what it means for you.
Some surprising facts:
-
One in 4 women in the United States dies of heart disease,
while 1 in 30 dies of breast cancer.
-
Twenty-three percent of women will die within 1 year after
having a heart attack.
-
Within 6 years of having a heart attack, about 46 percent of
women become disabled with heart failure. Two-thirds of
women who have a heart attack fail to make a full recovery.
The fact is, if you’ve got a heart, heart disease could be your problem. Fortunately, it’s a problem you can do something about. This handbook will help you find out your own risk of heart disease and take steps to prevent and control it.
For women in midlife, taking action is particularly important. Once a woman reaches menopause, her risks of heart disease and heart attack jump dramatically. One in eight women between the ages of 45 and 64 has some form of heart disease, and this increases to one in four women over 65.
One in 4 women in the United States dies
of heart disease, while 1 in 30 dies of
breast cancer.
You still may be thinking, “But this isn’t about me. I don’t have heart disease.” But you may have conditions or habits that can lead to heart disease, such as being overweight, smoking cigarettes, or not engaging in enough physical activity. You may already know about these and other “risk factors” for heart disease. You may know which ones you personally have.
What you may not know, though, is that if you have even one risk factor, you are much more likely to develop heart disease, with its many serious consequences. A damaged heart can damage your life by interfering with enjoyable activities and even your ability to do simple things, such as taking a walk or climbing steps.
But now here’s the good news: You have tremendous power to prevent heart disease—and you can start today. By learning about your own personal risk factors and by making healthful changes in your diet, physical activity, and other daily habits, you can greatly reduce your risk of developing heart-related problems. Even if you already have heart disease, you can take steps to lessen its severity.
Talk with your physician to get more answers. Start taking action today to protect your heart. As one woman doctor put it, “Heart disease is a ‘now’ problem. Later may be too late.”
Fasting Plasma Glucose
What: The preferred test for diagnosing diabetes. After you have fasted overnight, you will get a blood test the following morning.
Why: To find out if you have diabetes or are likely to develop the disease. Fasting plasma glucose levels of more than 126 mg/dL on two tests on different days mean that you have diabetes. Levels between 100 and 125 mg/dL mean you have an increased risk for diabetes and may have prediabetes. Diabetes is an important risk factor for heart disease and other medical disorders.
When: At least every 3 years, beginning at age 45. If you have risk factors for diabetes, you should be tested at a younger age and more often.
Body Mass Index (BMI) and Waist Circumference
What: BMI is a measure of your weight in relation to your height. Waist circumference is a measure of the fat around your middle.
Why: To find out whether your body type raises your risk of heart disease. A BMI of 25 or higher means you are overweight. A BMI of 30 or higher means you are obese. Both overweight and obesity are risk factors for heart disease. For women, a waist measurement of more than 35 inches increases the risk of heart disease and other serious health conditions.
When: Every 2 years, or more often if your doctor recommends it.
Other Tests
There also are several tests that can determine whether you already have heart disease. Ask your doctor whether you need a stress test, an electrocardiogram (EKG or ECG), or another diagnostic test.
You still may be thinking, “But this isn’t about me. I don’t have heart disease.” But you may have conditions or habits that can lead to heart disease, such as being overweight, smoking cigarettes, or not engaging in enough physical activity. You may already know about these and other “risk factors” for heart disease. You may know which ones you personally have.
What you may not know, though, is that if you have even one risk factor, you are much more likely to develop heart disease, with its many serious consequences. A damaged heart can damage your life by interfering with enjoyable activities and even your ability to do simple things, such as taking a walk or climbing steps.
But now here’s the good news: You have tremendous power to prevent heart disease—and you can start today. By learning about your own personal risk factors and by making healthful changes in your diet, physical activity, and other daily habits, you can greatly reduce your risk of developing heart-related problems. Even if you already have heart disease, you can take steps to lessen its severity.
Talk with your physician to get more answers. Start taking action today to protect your heart. As one woman doctor put it, “Heart disease is a ‘now’ problem. Later may be too late.”
Ask your doctor to give you the following tests. Each one will give you
valuable information about your heart disease risk:
Lipoprotein Profile
What: A blood test that measures total cholesterol, HDL or “good” cholesterol, LDL or “bad” cholesterol, and triglycerides, another form of fat in the blood. The test is given after a 9- to 12-hour fast.
Why: To find out if you have any of the following: high blood cholesterol (high total and LDL cholesterol), low HDL cholesterol, or high triglyceride levels. All affect your risk for heart disease.
When: All healthy adults should have their blood cholesterol levels checked at least once every 5 years. Depending on the results, your doctor may want to repeat the test more frequently.
Blood Pressure
What: A simple, painless test using an inflatable cuff on the arm.
Why: To find out if you have high blood pressure (also called hypertension) or prehypertension. Both are risk factors for heart disease.
When: At least every 2 years, or more often if you have high blood pressure or prehypertension.
Lipoprotein Profile
What: A blood test that measures total cholesterol, HDL or “good” cholesterol, LDL or “bad” cholesterol, and triglycerides, another form of fat in the blood. The test is given after a 9- to 12-hour fast.
Why: To find out if you have any of the following: high blood cholesterol (high total and LDL cholesterol), low HDL cholesterol, or high triglyceride levels. All affect your risk for heart disease.
When: All healthy adults should have their blood cholesterol levels checked at least once every 5 years. Depending on the results, your doctor may want to repeat the test more frequently.
Blood Pressure
What: A simple, painless test using an inflatable cuff on the arm.
Why: To find out if you have high blood pressure (also called hypertension) or prehypertension. Both are risk factors for heart disease.
When: At least every 2 years, or more often if you have high blood pressure or prehypertension.
Fasting Plasma Glucose
What: The preferred test for diagnosing diabetes. After you have fasted overnight, you will get a blood test the following morning.
Why: To find out if you have diabetes or are likely to develop the disease. Fasting plasma glucose levels of more than 126 mg/dL on two tests on different days mean that you have diabetes. Levels between 100 and 125 mg/dL mean you have an increased risk for diabetes and may have prediabetes. Diabetes is an important risk factor for heart disease and other medical disorders.
When: At least every 3 years, beginning at age 45. If you have risk factors for diabetes, you should be tested at a younger age and more often.
Body Mass Index (BMI) and Waist Circumference
What: BMI is a measure of your weight in relation to your height. Waist circumference is a measure of the fat around your middle.
Why: To find out whether your body type raises your risk of heart disease. A BMI of 25 or higher means you are overweight. A BMI of 30 or higher means you are obese. Both overweight and obesity are risk factors for heart disease. For women, a waist measurement of more than 35 inches increases the risk of heart disease and other serious health conditions.
When: Every 2 years, or more often if your doctor recommends it.
Other Tests
There also are several tests that can determine whether you already have heart disease. Ask your doctor whether you need a stress test, an electrocardiogram (EKG or ECG), or another diagnostic test.
Stroke: Know the Warning Signs
Stroke is a medical emergency. If you or someone you know has
a stroke, it is important to recognize the symptoms so you can
get to a hospital quickly. Getting treatment within 60 minutes
can prevent disability. The chief warning signs of a stroke are:
-
Sudden numbness or weakness of the face, arm, or leg
(especially on one side of the body).
-
Sudden confusion, trouble speaking, or understanding speech.
-
Sudden trouble seeing in one or both eyes.
-
Sudden trouble walking, dizziness, or loss of balance
or coordination.
-
Sudden severe headache with no known cause.
If you think someone might be having a stroke, dial 9–1–1 immediately. Also, be sure that family members and others close to you know the warning signs of a stroke. Give them a copy of this list. Ask them to call 9–1–1 right away if you or someone else shows any signs of a stroke.
Chipotle Chicken Lettuce Wraps
Total time: 20 minutes.
Not a fan of finger food? Arrange the lettuce on four plates, top with the chicken, and garnish with the scallions and chips.
- lbs. boneless, skinless chicken breast
- 1¼
- Tbs. extra-virgin olive oil
- 1
- cloves garlic, minced
- 5
- chipotle pepper in adobo sauce (more to taste), minced
- ½
- cup orange juice
- 1
- tsp. kosher salt
- ¾
- Boston (or Bibb) lettuce leaves
- 16
- oz. tortilla chips, broken up
- 4
- scallions, sliced
- 3
In a large non-stick pan, sauté the chicken in the oil until browned on both sides, about 3 minutes per side. The chicken will not be fully cooked, so remove it to a dedicated cutting board.
Add the garlic and chipotle to the pan and sauté for 30 seconds, then stir in the orange juice and salt. Simmer until slightly thickened, about 3 minutes.
Cut the chicken across the width into ½" slices and return them to the pan. Toss to coat with the sauce and cook through, 2-3 minutes. Stack the lettuce leaves on a plate. Serve the chicken, scallions, and chips in bowls. To assemble, spoon a small amount of the chicken, scallions, and chips into a leaf of lettuce and wrap.
Serves 4.
PER SERVING
- Calories: 400
- Total Fat: 18 g
- Sat Fat: 2.5 g
- Protein: 32 g
- Carbohydrates: 27 g
- Fiber: 3 g
- Cholesterol: 80 mg
- Sodium: 460 mg
Black Bean Fiesta
Total Time: 25 minutes
Queso fresco is a fresh white cheese that should be available in most supermarkets. If you can't find it, you can use feta. For extra zing, add a few drops of hot sauce at the table.
- white onion, diced, divided
- 1
- pint cherry tomatoes, chopped
- ½
- cup crumbled queso fresco
- ¾
- cup fresh corn kernels
- 1
- Tbs. lime juice
- 3
- red bell pepper, diced
- 1
- Tbs. extra-virgin olive oil
- 1
- 15 oz. cans no-salt-added black beans, drained and rinsed
- 2
- tsp. kosher salt
- ¾
- oz. tortilla chips
- 4
- lime, cut into wedges
- 1
In a large bowl, toss together half the onion with the tomato, cheese, corn, and lime juice. Set aside.
In a large skillet, sauté the remaining onion and the bell pepper in the oil until lightly browned, 2-3 minutes. Stir in the beans and sauté for another minute.
Add the contents of the skillet to the large bowl, mix all the ingredients together, and season with salt. Serve with chips and lime wedges.
Serves 4.
PER SERVING
- Calories: 440
- Total Fat: 15 g
- Sat Fat: 3.5 g
- Protein: 20 g
- Carbohydrates: 59 g
- Fiber: 14 g
- Cholesterol: 15 mg
- Sodium: 460 mg
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