September is Heart Awareness Month and a good time to make some healthy changes.
A diet low in saturated fat, exercising regularly, and not smoking play a large role in preventing cardiovascular disease but they’re not the entire story, warns the American Heart Association.
And with one in four women in South Africa falling victim to heart disease, it is time to take action. According to the Heart and Stroke Foundation, up to 80% of these deaths can be prevented by lifestyle changes.
Incorporate these six heart-health boosters into your routine today:
1. Get Moving
A new study has shown that doing a small amount of physical activity like a walk around the block, or taking the stairs could give you heart health benefits. Exercise is good, but this research now shows just how much exercise is necessary. The rules haven’t changed much- the more exercise you do, the better. In the study those that managed 300 minutes of exercise per week had a 20% reduction in heart disease risk, compared to those that were inactive. Yet the good news for those of us that battle to get to the gym is that people who did small amounts of exercise still received amazing benefits. Just 75 minutes of moderate activity a week resulted in a 14% reduction in heart disease risk. This means that just walking or gardening can reduce the dangers of heart disease. So next time you take the lift instead of the stairs, think twice.
2. Know your numbers
Borderline high blood pressure and inflammation are often overlooked in young women as doctors assume they are fit and healthy. But the longer they go unnoticed, the more damage they can wreak on your cardiovascular system. So, even if your doctor didn’t tell you your blood pressure was high (a reading of 140/90 or higher) at your last check-up, don’t automatically assume you’re in the clear. Pre-hypertension (blood pressure between the normal and high ranges, or between 120/80 and 139/89) is more common among under-35-year-olds than we think. And these young adults are more likely to develop high blood pressure, or hypertension, over the next two decades than those who had healthy readings. Hypertension forces your heart to work harder to pump blood through the body, which can cause arteries to narrow and raise your risk of heart attack or stroke.
Ask your doctor at your next visit for your exact numbers. If they’re above 119/79, start making changes. One way to prevent hypertension is to lower your sodium intake. If everyone were to decrease their sodium intake by one teaspoon of salt per day, there would be a 50 percent reduction in the number of people needing anti-hypertension therapy, says the South African Medical Research Council. Have no more than 2 g of sodium per day and watch for hidden sources of salt (cornflakes, packaged meat and store-bought sauces), so read labels carefully. Use strong-flavoured herbs and spices as salt-alternatives when cooking. Eat more wholegrains, fruits, vegetables, poultry, low-fat dairy, and nuts; and cut back on saturated fat, red meat and sugar.
3. Go bananas
This potassium-rich fruit works with sodium to regulate water balance in the body, which promotes normal blood pressure. Most women get only half the 4700 mg of potassium they need daily. In addition to bananas (422 mg each), eat your way to this quota with tuna and tomato sauce.
4. Get 8 hours sleep
Those dark circles under your eyes aren’t the only consequence of skimping on sleep. Harvard researchers revealed that people who slept five or fewer hours a night had a 39 percent greater risk of heart disease than those who logged at least eight hours. “Deep sleep is restorative for your body,” says Edward Suarez, an associate professor of psychiatry and behavioural sciences at Duke University Medical Centre (US). “Not spending enough time in bed means your body can’t repair the daily damage to cells and tissues. This can lead to inflammation, the immune system’s response to injury.”
While it fights off infections and heals wounds, inflammation may cause fatty deposits to build up in arteries. Are late work hours keeping you up at night? Try squeezing in naps over the weekend. Snoozing for 30 minutes at least three times a week slashes the odds of dying from heart disease by more than one-third, say scientists. Besides adding to your sleep bank, napping can also lower your stress levels (chronic anxiety ups inflammation levels and weakens the immune system.)
5. Make a peanut butter sandwich
This childhood favourite serves up some serious protection against inflammation. Peanut butter is packed with magnesium, which, scientists believe, may battle harmful free-radical molecules that attack the tissues, blood vessels and heart. A two-tablespoon serving of peanut butter provides 49 mg of the mineral. Beans are also an excellent source of magnesium, as are spinach and artichokes. And be sure to spread that peanut butter on bread that contains at least 3 g of fibre per slice — more fibre, less cholesterol.
6. Rethink your birth control
The same hormones that prevent pregnancy may also make your blood vessels less flexible and, over time, raise your blood pressure. Each contraceptive affects a woman’s body differently, so it’s important to weigh your options with your gynaecologist. Women who use the birth-control patch, for instance, have double the risk for blood clots as those who take oral contraceptives, according to research in Obstetrics & Gynaecology. This may be because they’re exposed to 60 percent more oestrogen.
For most women, the benefits of birth-control pills outweigh the drawbacks. But if you smoke or have pre-hypertension or hypertension and you’re on the Pill, check your blood pressure regularly. Most pharmacies offer blood-pressure services. If yours is elevated, see your doctor.
Starting from just R10 you can receive a choice of four heart health screening tests at your nearest Clicks store. Call 0860254257 to make an appointment.
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