Wichita, Kansas | February 2010
heart disease, women’s health, exercise, stress, cooking
Writtn by: Chandra Stauffer

It may surprise you to learn heart disease is the No. 1 killer of women in the United States. That’s even more than breast cancer. According to the U.S. Department of Health and Human Services, one in four women die of heart disease, while one in 30 die of breast cancer. That’s a staggering statistic. The next time you get together with three of your girlfriends from college or your sisters and sisters-in-law, think about that number—one out of four.

February has been American Heart Month since 1963, and the message is still important today. Heart disease is killing our friends, sisters and mothers, but we don’t have to let it. There are steps you can take now that can help beat the odds and change the statistics.

Sure, some of these tips are going to sound familiar. Of course you need to watch what you eat and get your body moving, but what if you looked at caring for your heart with a new perspective? Think about how each measure can be a treat instead of a burden.

Active

Getting active does not mean you have to chain yourself to a treadmill or endure complicated aerobic classes. Maybe you’ve always wanted to take a ballroom dancing class or learn how to ice skate. Pick something you’ll enjoy so you’ll actually do it. Physical inactivity raises your risk of heart disease and boosts chances of developing heart-related problems even if you have no other risk factors.

Smoke-free

After you put down the smokes, you’re going to have extra spending money. If you smoke half a pack a day, you’ll save about $900 in one year. That’s enough for several pairs of new boots or a fantastic jewelry splurge. Women who smoke are two to six times more likely to suffer a heart attack than nonsmoking women. Becky Bailey, a registered nurse at Via Christi Health System, said quitting smoking can do wonders for your heart and lung health as well as reduce your risk for cancer. “There are no benefits to smoking,” she says. “Quitting can actually reduce your risk for coronary artery disease. Not to mention improve your lung function, which can also make exercising easier.”

Well-fed

A broiled chicken breast and steamed broccoli does not typically conjure up images of an exciting meal, but with no more effort, you can create something much more interesting. The American Heart Association recommends a diet rich in fruits and vegetables, oily fish and whole grains. Dinner can become grilled salmon steaks, roasted cauliflower, whole-wheat dinner rolls and a blueberry smoothie for dessert. Bailey said diet modification can be an easy way to be healthier. “It doesn’t have to be a bad change,” she says. “I tell my patients low fat, low cholesterol, low sodium doesn’t have to mean low taste.”

Stress less

The most commonly reported “trigger” for a heart attack is an emotionally upsetting event, particularly involving anger. One way to reduce stress is by practice. Sarah Wagner Yost, owner of Breathe Massage and Yoga, says by practicing the postures and breathing exercises in yoga, a woman trains her mind to calm down so that when she finds herself in stressful situations, she has a reference point of calm. “It’s much easier to return to calm when we practice it regularly in a non stressful situation,” she says.

Model it

The best way to reduce this disease’s startling death rate is to be an example so the next generation will know better. Spend time in the kitchen with your kids to get them familiar with cooking techniques. Children with basic cooking skills appreciate food and are more likely to try new dishes. Instead of spending Saturday afternoon at the movie theater, go to the park and toss around a football or Frisbee. As an added bonus, you’ll probably talk to each other more, which could lead to a healthier family dynamic, too.