Go Red for YOUR Heart

February is American Heart Month.

Did you know that Heart Disease is the number one killer of women in the United States, not Breast Cancer, and Heart disease strikes more women than men?

Think about this.

Heart Disease is the cause of one out of 3 deaths of women each year, one woman every minute, while one in 31 women dies from breast cancer each year.

Make a powerful statement and wear RED Throughout February.

Heart Disease is more deadly than all forms of cancer combined. Yet, only 44% of women recognize that CVD is more of a threat than all cancers, including Breast Cancer.

"Now, that is scary, to say the least."

On a positive note, Heart Disease awareness has increased due to more research, educational resources, and social media bringing awareness to the forefront.

Heart disease is preventable and manageable. With that said, many contributing factors can or could play a role in developing CVD such as genetics, gender, and ethnicity, but at the end of the day, lifestyle is the primary culprit.  

The fact is heart disease is the number one killer of women. Ladies, we need to think of Red like our Heart, educate ourselves and others, take personal responsibility, and commit to adopting and living a healthy lifestyle. 

Jointly, we can attack this silent killer with great vengeance.

Below are my Top 10 valuable tips that can help reduce the risk of developing heart disease. 

Visit www.heart.org for more information regarding Heart Disease.

Before you get started, Be Smart.

If you have been sedentary for the last three months, over 55, and there is a family history of cardiovascular disease, high blood pressure, diabetes, or hypertension, visit your physician for a medical clearance before engaging in any physical activity.

Top 10 Tips

1. Reduce Stress by disconnecting from social media for 1 hour daily.

2. Incorporate mental health breaks with 15 minutes of silence and reconnect with yourself.

3. Incorporating 150 minutes of moderate physical activity (walking, rowing, swimming, yard work, aerobics) and 30 minutes of strength training 2x weekly will impact your wellness.

4. Maintain a physically strong body and healthy weight.

5. Maintain a well-balanced nutritional menu rich in fruits and vegetables, whole grains, and lean proteins, such as beef, chicken, and fish.

6. Reduce or consume sparingly high-fat foods, sodium, sugar, pre-packaged foods, and alcohol daily.

7. Cook meals at home more frequently instead of eating out.

8. Know your Healthy Numbers.

9. Get an Annual Physical and Mammogram.

10. Most Importantly, get 6-9 hours of nightly sleep. Create a sleep hygiene routine one hour before bed, and incorporate tips 1 and 2 within that hour.