Show your heart some love!
Traditionally heart disease is seen as a disease for men. Women think they have bigger problems to worry with things about like breast cancer. Very often, it is men who are portrayed in the media as being the victims of this silent killer. Think about celebrities who have had a heart attack? You automatically think of an overweight man, just off the golf course. Try and think about a female celebrity who has had problems with their heart? You can't. Not one.
But the British Heart Foundation has got some cold hard facts that might make you think again. They say, statistically, that women are four times more likely to die from a heart problem than from breast cancer. Heart disease and disease of the blood vessels together claim nearly twice as many women’s lives as all forms of cancer. It's time you paid a little more attention to your heart.
Female First shows you how you can LOVE YOUR HEART...
There's lots you can do to keep your heart healthy, whatever age you are. It really is a case of keeping up the simple stuff: taking enough exercise, eating the right foods and being aware of the risks involved with smoking, drinking, high blood pressure and stress.
Being physically active reduces your risk of heart disease and maintains your heart is working as it should. Research suggests as many as seven out of 10 adults don't take as much exercise as they need to. The recommended amount is half an hours a day moderate to strenuous exercise and can be something you can work into your everday routine, like walking. During moderate exercise you should be breathing more heavily than normal and feel warmer.
Your diet can also affect your chances of heart disease. Saturated and trans-fats should be avoided where possible. You can find trans-fats in some types of cakes, biscuits, pastries and fast food, as well as certain spreads and magarines. They lower good cholesterol (HDL) and raise levels of bad cholesterol (LDL). Saturated fats can be found in full-fat dairy produce, chips, biscuits, cakes and chocolate. You shouldn't have more than 20g a day of saturated fat a day, so it is something to look out for.
That's not to say that all fat is bad. Monosaturated fats are necessary and can be found in foods like rapeseed oil, avacados, nuts and olive oil. Essential Fatty Acids are exactly that: essential. You should try to include walnuts, flax seeds, dark green leafy veg and oily fish in your diet.
You should watch your salt intake. We all need a little salt because it helps our body absorb nutrients but the recommended daily allowance is no more than 6g.
Doctors advise you should have three portions of whole grains a day such as brown bread, rice, or pasta, and also experiment with pulses, soya and plant sterols.
And of course, you should try to have your five portions of fruit and veg every day. Try to have a colourful plate, full of all different fruits and vegetables to ensure you are getting a good variety.
Small lifestyle changes are an easy way to reduce your risk of heart disease. It is better to make a change now, because prevention is far better than the cure.
Tara Hounslea- Female First