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Heart Healthy Tips For American Heart Month

February 21, 2019

Women's Heart Health

Here are some heart-healthy tips for American Heart Month that we all can use. That's because heart disease is still the No. 1 killer among men and women. Your diet is an important risk factor to consider. But there are certain foods that promote women's heart health. 

A healthy diet and lifestyle can reduce your risk for conditions such as:
  • Heart disease
  • Heart attacks
  • Stroke   

Or other chronic health problems like:

  • Type 2 diabetes
  • Osteoporosis
  • Some forms of cancer

And conditions that lead to heart disease, such as:

  • High cholesterol
  • High blood pressure
  • Obesity

By incorporating certain foods into your diet, you can protect yourself against a wide range of chronic conditions. So, here’s a look at foods that promote women's heart health, how much you should eat and why they’re so good for you.

Low-Fat Yogurt

A recent study found a link between men and women who eat low-fat yogurt and a decreased risk for heart disease. Yogurt may also help reduce the risk of stomach ulcers and vaginal infections. The key is to choose a low-fat yogurt with live cultures. 

Fatty Fish

If you're putting together a diet to promote women's heart health, fatty fish should be on the menu. These include: 

  • Salmon
  • Sardines
  • Mackerel
They promote women's heart health because fish are rich in omega-3 fatty acids — specifically two types known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). They protect against heart disease, stroke, high blood pressure, depression, joint pain, and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis. They may even offer some protection against Alzheimer’s disease.

Beans

Beans are high in minerals and fiber without the saturated fat found in some animal proteins. They promote women's heart health by lowering your cholesterol. 

Tomatoes

Tomatoes are rich in anti-oxidants, vitamins A and C, folic acid and beta-carotene. They're also high in lycopene, which not only gives a tomato its red color, but boosts your body's natural antioxidant defense. Watermelon, red grapefruit, red navel oranges are also high in lycopene if you're not fond of tomoatoes. 

Nuts

A recent study found people who ate one ounce of nuts five or more times per week had a 14 percent lower risk of cardiovascular disease and a 20 percent lower risk of coronary heart disease.

Berries

Berries (blueberries, strawberries, raspberries, cranberries) are a good source of polyphenols, micronutrients and fiber. There's emerging evidence promoting their impact on women's heart health. 

By making subtle changes to your diet and adding a few of these foods, you can make progress in improving your overall health and in preventing heart disease.

Another important part of a heart-healthy diet is trying limit the amount of fast food you eat. Our interactive infographic "Scary Fast Food Nutrition Facts" explains why. 

fast food nutrition facts