Coming together to create a healthy community ORLANDO
Heart Healthy Tips for Women
At a Glance
By Elvia Gabriel, APRN, BC
We’ve all read or heard the statistics. According to the Centers for Disease Control Prevention, heart disease is the leading cause of death for womHeartand Healthy Tips for Women en in the United By Elvia Gabriel, APRN, BCStates, killing 289,758 women in 2013 – that’s about 1 in every 4 female deaths. We’ve all read or heard the statistics. According to the Centers for Disease Control and Prevention,
Although we areleading unable to change some risk factors, family history, heart disease is the cause of death for women in the Unitedsuch States,as killing 289,758 women ELVIA GABRIEL, APRN, BC there are several key heart disease prevention steps you can take to reduce in 2013 – that’s about 1 in every 4 female deaths. your risk. You can avoid heart problems in the future by adopting a hearthealthy today. Althoughlifestyle we are unable to change some risk factors, such as family history, there are several key heart disease prevention steps you can take to reduce your risk. You can avoid heart problems in the future by adopting a heart-healthy lifestyle today.
Here are a few tips to assist you in living heart-healthy:
DON’T SMOKE.
GET UP AND GET ACTIVE.
EAT HEART-HEALTHY.
Smoking or using tobacco of any kind is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries due to plaque buildup that ultimately lead to a heart attack.
Thirty minutes of moderate exercise five days a week can reduce your risk of heart disease. Physical activity can help you control your weight and reduce your chance of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes.
A diet rich in fruits, vegetables and whole grains can help protect your heart. Eating beans, low-fat or fat-free dairy products, lean meats, and fish is also helpful. Avoid too much salt and sugars, and limit or avoid saturated fat and trans fat.
If you smoke and would like to quit, visit the American Cancer Society’s website – cancer.org – for smoking cessation information and resources.
I always tell my patients to not have lofty expectations and to start slow with a walk to the mailbox during a television commercial break. A daily walk outside for 10 minutes and increasing the length of your walk over time will make a big difference, and most importantly, make you feel good.
Moderation is important. It’s okay to eat a steak once in a while. If you choose to drink alcohol, one drink (defined as 12 ounces) a day for adult women is the recommendation. At that moderate level, alcohol may have a protective effect on your heart. Too much alcohol can become a health hazard.
REGULAR HEALTH SCREENINGS. Annual visits to your primary care physician are important. Primary care physicians are the first providers who drive your healthcare and can recommend you to specialists who can diagnose and slow down disease progression. Regular check-ups to monitor your blood pressure and cholesterol levels, along with diabetes screening, are extremely important. These screenings can tell you what your numbers are and whether you need to take action.
In addition, it’s also important to maintain a healthy weight, get enough quality sleep, and manage your stress in healthy ways (i.e. physical activity, relaxation exercises or meditation). I know what you’re thinking. You know all of this, but it is nearly impossible to fully commit right now with your schedule and long list of responsibilities you juggle each day. I get it. Taking time for self-care, let alone a heart-healthy lifestyle plan, can be challenging, but it’s something all of us must make time for to be our best selves, for our own health and the families who depend on us. Elvia Gabriel is the nurse practitioner for the vascular surgery service at UF Health Heart and Vascular Surgery at Halifax Health. › Halifax Health - Center for Women and Infant Health, a Perinatal Center of Excellence, recently earned recertification from The Joint Commission to receive the elite Perinatal Care Certification. halifaxhealth.org/ob 2 Live Your Life Well | Spring 2019
Follow us: facebook.com/halifaxhealth • twitter.com/halifaxhealth • youtube.com/halifaxhealth • instagram.com/halifaxhealth
