Show Your Heart Some Love this Month and Every Month
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Collapse ▲Heart disease is the leading cause of death for women worldwide. Yet much of what we know about the diagnosis and treatment of heart disease comes from research in men. Women have unique risk factors, and cardiovascular symptoms may present differently. As a result, heart disease in women may be undetected or misdiagnosed.
Understanding Heart Disease Risk Factors
Men and women share many of the traditional risk factors for heart disease, including hypertension, high cholesterol, diabetes, tobacco use, physical inactivity, and family history of heart disease. However, some of these factors carry a stronger risk in women—for example, smoking poses up to three times the risk of heart attack for women compared to men.
Menopause is also a critical transition for women’s heart health. The hormone estrogen has a protective effect on the heart and blood vessels. As estrogen levels naturally decline in menopause, risk factors for heart disease such as blood pressure and cholesterol tend to increase. Early menopause (before the age of 45) is linked to a 50% increased risk for heart disease.
Hard to recognize symptoms of a silent heart attack
A silent heart attack is still like any other heart attack — there’s a blockage of blood flow to a section of the heart. That blockage can cause scarring and damage to the heart muscle. It’s possible for a doctor to discover a heart attack through the use of MRI or an EKG and the person never know the heart attack occurred.
A silent heart attack can be just as dangerous as its more obvious counterpart. Because the event often leaves scarring and damage to the heart, it puts the person at greater risk of other heart problems. Since the person didn’t know to seek treatment, blood flow to the heart might not have been restored quickly, and no medications were administered, so the impact could be greater.
People who have silent heart attacks are more likely to have non-specific and subtle symptoms, such as:
- Indigestion
- Flu-like symptoms
- Feeling like you strained a muscle in the chest or upper back
- Discomfort in the jaw or upper back or arms
How to prevent a silent heart attack
Here are a few tips to help prevent a silent heart attack:
- Know your risk factors.
- Be aware of your blood pressure and cholesterol numbers.
- Exercise regularly.
- Avoid smoking.
- Keep your blood sugars in control if you’re diabetic.
- Listen to your body. If something isn’t right, talk to a health care professional.
What to do during a silent heart attack
5 Simple Ways Women and Men Can Support A Healthy Heart
Many risk factors for heart disease, including blood pressure, cholesterol, blood sugar, and stress, can often be improved or better managed through the habits you practice each day. Here are five ways you can protect your heart health:
1) Start The Conversation
Keep track of blood pressure, cholesterol, and blood sugar, and talk with a health care provider about how your personal history affects risk.
2) Build Regular Movement Into Your Week
Consistent physical activity helps lower blood pressure, improve cholesterol, and reduce stress. Walking, strength training, and everyday movement all count.
3) Choose Foods That Support Your Heart
Eating more fruits, vegetables, whole grains, and lean proteins can help support healthy cholesterol and blood sugar levels.
4) Manage Stress And Prioritize Sleep
Chronic stress can increase cardiovascular risk, particularly for women. Making time for sleep, stress management practices, and restorative breaks can help protect your heart health over time.
5) Take Heart Symptoms Seriously
Women’s heart symptoms are often subtle or atypical. If something feels off, seek care and advocate for further evaluation. Heart health looks different for every woman, and understanding your risk is an important first step.
There are many resources available to help you cope and educate yourself about getting on track to a heart-healthy life. Visit http://heart.org for more information.
Seafood Jambalaya
Ingredients
Servings 4 Serving Size 1 1/2 cups
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2 teaspoons olive oil (extra virgin preferred)
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2 medium ribs of celery (finely diced)
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1 cup diced onion
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1 medium green bell pepper (diced)
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3 medium garlic cloves (minced)
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1 cup uncooked white rice (long-grain preferred)
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2 teaspoons chopped, fresh thyme
OR
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1/2 teaspoons dried thyme (crumbled)
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1/8 teaspoon cayenne
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2 8-ounce cans no-salt-added tomato sauce
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1 1/2 cups water
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1/8 teaspoon pepper
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8 ounces raw, medium shrimp (peeled, rinsed, patted dry)
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8 ounces redfish, catfish, striped bass, red snapper, tilapia, flounder, or cod, cut into 3/4-inch pieces, rinsed and patted dry
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1/2 cup fat-free, low-sodium chicken broth
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1 teaspoon salt-free Creole or Cajun seasoning blend
Directions
Tip: Click on step to mark as complete.
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In a large saucepan or Dutch oven, heat the oil over medium heat, swirling to coat the bottom.
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Cook the celery, onion, and bell pepper for 6 to 7 minutes, or until the celery and bell pepper are tender and the onion is soft, stirring occasionally. Stir in the garlic. Cook for 1 minute, or until fragrant, stirring frequently. Stir in the rice, thyme, and cayenne. Cook for 1 minute, stirring occasionally.
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Increase the heat to medium high. Stir in the tomato sauce, water, and pepper. Bring to a simmer. Reduce the heat and simmer, covered, for 25 to 30 minutes, stirring occasionally.
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Stir in the shrimp and fish. Add the broth. Sprinkle the seasoning blend over all (don’t stir). Cook, covered, over low heat for 6 to 8 minutes, or until the rice is tender, the shrimp is pink on the outside, and the fish flakes easily when tested with a fork.
Nutrition Facts
Calories 345 Total Fat 4.5 g Saturated Fat 1.0 g Trans Fat 0.0 g Polyunsaturated Fat 1.0 g Monounsaturated Fat 2.0 g Cholesterol 108 mg Sodium 142 mg Total Carbohydrate 50 g Dietary Fiber 4 g Sugars 7 g Added Sugars 0 g Protein 28 g Dietary Exchanges
2 1/2 starch, 2 vegetable, 3 lean meat