Unaware of the signs of a heart attack, many women often delay seeking medical care. But time is the best weapon when you’re having a heart attack. The sooner you can get treated, the better chance that you’ll survive.

A heart attack can occur when the blood supply to the heart muscle is cut off. When cells in the heart do not receive enough oxygen they begin to die. The more time that passes without treatment to restore blood flow, the greater the damage to the heart.

Having high blood pressure or high blood cholesterol, smoking, and having had a previous heart attack, stroke, or diabetes can increase your chances of having a heart attack. There is still a misperception, even among doctors, that heart attacks are not common in women. But heart disaease–the leading cause of heart attacks–kills more women than men each year. It’s important that you and your loved ones recognize the signs and insist on proper treatment and care if you suspect you’re having a heart attack. Your chances of survival are a lot higher if you receive emergency treatment as soon as possible.

Heart Attack Symptoms in Women

If you think you’re having a heart attack, act immediately by calling 9–1–1. While you wait for the ambulance to arrive, chew and swallow an aspirin. You should also stop all activity and try to remain calm.

As with men, a woman’s most common heart attack symptom is chest pain or discomfort. But women are also more likely to report “nontraditional” signs including fatigue, dizziness, abdominal discomfort, shortness of breath and back or jaw pain.

Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts for more than a few minutes, or goes away and comes back. The discomfort can feel like uncomfortable pressure, squeezing, fullness, or pain.

Discomfort in other areas of the upper body. This can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.

Shortness of breath. This often comes along with chest discomfort. But it also can occur before chest discomfort.

Fatigue. Unusual or unexplained fatigue.

Other symptoms. These may include breaking out in a cold sweat or feeling nausea, light–headedness, upset stomach or vomiting. Sleep disturbance is also commonly reported.

It’s important to remember that these symptoms may come and go. Heart attacks can progress slowly and the signs many present a few days, weeks or even months before an actual heart attack occurs.

Sources: Centers for Disease Control and Prevention; U.S. Department of Health and Human Services, Office on Women’s Health

This 96-page hardcover cookbook includes favorites from the first two issues of Healthy Soul Food Recipes magazine cookbooks. From soups to desserts, it features 50 tasty and healthful recipes that follow the American Heart Association’s dietary recommendations. Easy-to-make favorites include Chicken Soup with Mustard Greens and Tomatoes, Carrot-Pineapple Salad with Golden Raisins, Spicy Oven-Fried Chicken and Rich and Creamy Mac and Cheese.

The Best of Healthy Soul Food Recipes was created for soul food fans so they can enjoy tasty foods that can help reduce their risk for stroke and heart disease. The cookbook includes information about stroke risk factors, a personal risk assessment tool and recommendations for stroke prevention.

The cookbook is dedicated to the memory of Yolanda King, who was the first national Ambassador of the American Stroke Association’s Power To End Stroke, an aggressive education and awareness program for African Americans. Knowing about stroke is particularly important for African Americans because they have double the risk of having a first stroke compared to Caucasians. The cookbook is available for $12.99 at www.ShopPower.org.

Tempted? Try this spicy oven-fried chicken receipe from the cookbook:

Spicy Oven-Fried Chicken

Serves 4; 3 ounces chicken per serving

Vegetable oil spray
1/4 cup fat-free or low-fat buttermilk
1/4 cup cornflake crumbs
1/4 cup yellow cornmeal
2 tablespoons all-purpose flour
1 teaspoon salt-free extra-spicy seasoning blend
1 teaspoon garlic powder
1/2 teaspoon paprika
1/4 teaspoon cayenne
1/4 teaspoon salt
1/8 teaspoon dry mustard
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

Preheat the oven to 375°F. Lightly spray an 8- or 9-inch square baking pan or a baking sheet with vegetable oil spray.

Pour the buttermilk into a pie pan or shallow bowl.

In a large airtight plastic bag, combine the remaining ingredients except the chicken.
Set the pie pan, plastic bag, and baking pan in a row, assembly-line fashion. Put a piece of chicken in the buttermilk and turn to cover completely. Put the chicken in the plastic bag and shake to coat. Place the chicken in the baking pan. Repeat with the remaining chicken. Lightly spray the tops of the chicken with vegetable oil spray. Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp.

Nutrients per Serving
Calories 195
Total Fat 1.5 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 66 mg
Sodium 264 mg
Carbohydrates 16 g
Dietary Fiber 1 g
Sugars 1 g
Protein 28 g

Dietary Exchanges
1 starch
3 very lean meat
This recipe is reprinted with permission from The Best of Healthy Soul Food Recipes, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Available at ShopPower.org.

Quick Facts about the Study 

• Conducted over a two year period with 322 moderately obese Israelis
• Eighty-six (86%) of the participants were men – it is unknown how the results apply to women. Men have more muscle mass and generally less fat than women.
• Low-Carb diet in study was “based” on Atkins diet. Contrary to recommendations typically associated with Atkins, the low-carb group was encouraged to look for vegetarian sources of protein and fat and to avoid trans fat.
• Low-fat diet and Mediterranean diet – women were restricted to 1500 calories/day, men restricted to 1800 calories/day
• Study was partially funded by  Atkins Research Foundation

 
In the study, the Mediterranean diet group (moderate fat, restricted calories) ate the most dietary fiber and as a result, experienced more favorable glucose and insulin levels. In previous studies, the Mediterranean diet has been praised for its heart health benefits, emphasizing vegetables, nuts and poultry and fish over red meat. The low-carb group (non-restricted calories) consumed the least amount of carbohydrates and largest amounts of fat, protein and cholesterol, yet saw the greatest improvement in HDL (good) cholesterol. This finding shakes the now conventional wisdom about the effects of a high-fat, high-cholesterol diet.

The scientific evidence from multiple studies point to diets high in saturated and trans fat as major contributor to the development of heart disease and stroke. Writing in a Newsweek column, Dr. Dean Ornish, M.D., who has researched and written extensively on the benefits of a low-fat diet, cautions against taking the results of the study as reason to run out and start loading up on fat.

“Your body makes HDL to remove excessive cholesterol from your blood and tissues. Not everything that raises HDL is good for you. For example, if you increase the amount of fat and cholesterol in your diet (e.g. an Atkins diet), you may increase your HDL because your body is trying to get rid of the extra fat and cholesterol by increasing HDL.”

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Dr. Ornish also takes issue with the low-fat diet followed in the study. Based on the American Heart Association guidelines at the time, the low-fat diet in the study aimed for 30% of calories from fat, 10% of calories from saturated fat and an intake of 300 mg of cholesterol per day. “The one [low-fat diet] used in the NEJM study was not very low in fat. It was based on the American Heart Association (AHA) guidelines, which I have long criticized as not being enough of a change in diet to show much benefit.

However the AHA, in a statement about the study, notes that the low-fat diet used in the study was based on recommendations issued in 2000 and that the Mediterranean diet followed in the study reflects the organizations current guidelines issued in 2006. “A range of 25-35 % for total fat consumption is suggested for most people, not just those trying to lose weight.” The AHA’s current guidelines also calls for less than 7% of calories from saturated fats and less than 1% of trans fat to be consumed daily.

So how do you make sense of all these guidelines and percentages? The bottom line is that if you need to lose weight, you have options. Despite the never-ending quest for the “best diet,” the consensus is that whether you are looking for dietary options to help with weight loss or to support your overall healthy lifestyle, foods high in saturated and trans fat should be avoided while vegetables, fruits, whole grains and healthy fats such as those from fish, nuts and olive oil are encouraged. Whether it’s called Mediterranean, AHA or by some other name, these basic guidelines form the foundation of a healthy and sensible nutritional plan that can be maintained for a lifetime.

The study, conducted by a team of researchers from the Athens Medical School in Greece, shows that drinking tea improves blood flow and expands arteries, making it easier for the heart to pump blood.In the study, blood flow was measured after volunteers drank green tea, caffeine or hot water. Consuming green tea had an immediate short term effect (within 30 minutes) of improving the function of cells that line the circulatory system.

With its high flavonoid content, green tea has been previously shown to offer cancer-fighting and cardiovascular benefits. The same antioxidants found in red wine and dark chocolate, flavonoids are found in certain plant foods and can lower cholesterol, prevent inflammation and protect arteries from hardening.

While black tea also offers health benefits, green tea comes highly recommended as it is made from unfermented tea leaves and undergoes less processing. Green tea is also lower in caffeine and has higher antioxidant properties.

image credit: Green for Tea by Alexia

Topping the list of heart friendly cities for women include Minneapolis, Washington, DC and San Francisco. And the worst cities? With some of the highest female cardiac death rates in the country, Nashville, St. Louis and Detroit metro areas were among the most challenging places for women to lead a heart healthy lifestyle. In contrast, Minneapolis has the lowest female cardiac death rates, San Francisco women are among the thinnest and Washington, DC reported the lowest stress rates in the country.

The rankings were based on a number of factors. For instance, heart friendly cities had the lowest cardiac death rates for women, low hypertension and high exercise rates. The least friendly cities had high smoking and obesity rates and were not conducive to walking.

Top 10 Heart-Friendly Cities for Women

1.  Minneapolis—St. Paul-Bloomington
2.  Washington D.C.—Arlington, Va.—Alexandria, W.Va.
3.  San Francisco-San Jose-Oakland, Calif.
4.  Denver—Aurora, Colorado
5.  Boston—Cambridge—Quincy, Mass.
6.  Seattle—Tacoma—Bellevue, Wash.
7.  Portland—Vancouver—Beaverton, Ore.-Wash.
8.  San Diego—Carlsbad—San Marcos, Calif.
9.  Los Angeles—Long Beach-Santa Ana, Calif.
10.  Phoenix-Mesa-Scottsdale, Ariz.

Ten Least Heart-Friendly Cities for Women

1. Nashville-Davidson—Murfreesboro, Tenn.
2. St. Louis, Mo.
3. Detroit—Warren—Livonia, Mich.
4. Pittsburgh, Penn.
5. Dallas—Fort Worth—Arlington, Texas
6. Columbus, Ohio
7. Cincinnati—Middletown, Ohio—Ky.—Ind.
8. Las Vegas-Paradise, Nev.
9. Cleveland-Elyria-Mentor, Ohio
10. Indianapolis, Indiana

Source: American Heart Association; Fox News

 Current Heart Health Quick TIps

• You can lower your chances of getting heart disease. One way is to choose foods carefully. For a healthy heart, eat less fat, less sodium, fewer calories and more fiber.

 

• Want to lose weight? Eat smaller portions, stay away from high fat foods and stay physically active.

 

• Take time for yourself. Stress can raise your risk of heart disease. Practice yoga, meditate, take regular walks and explore other ways to combat stress.

 

• Need to lower your cholesterol? Eat a fiber rich diet that includes whole grains and fresh fruits and vegetables.

 

• If you smoke, quit. Quitting smoking is the one of the best ways to immediately improve your heart health.

 

• Yoga is good for your heart. A study of those practicing yoga showed a decrease in blood pressure, insulin and blood glucose levels.

 

• Researchers have found a link between lack of sleep and heart disease, so be sure to get your beauty sleep.

 

• Women who are depressed are two times more likely to develop heart disease. Reach out to friends and family and if appropriate seek treatment or psychotherapy.

A diagnosis of heart failure can trigger a flood of emotions including fear, anxiety and confusion. Fortunately, heart failure does not mean that the heart has stopped working. It does mean that the heart has been weakened and has to work harder.

Heart failure occurs when the heart is unable to pump adequate blood to the rest of the body. The two main types of heart failure are “systolic,” where the heart muscle is weakened and does not contract properly, and “heart failure with normal ejection fraction,”   (previously called “diastolic heart failure”) where the heart muscle contracts normally, but cannot relax properly, leading to shortness of breath. Read full article from WomenHeart April 2008 newsletter.

Kina won Doritos’ Crash the Super Bowl singing contest and now has a record deal. In his words, “since you’re all about the heart you might want to check that song out.” So it wasn’t a ringing endorsement, but it was enough to get me googling the song the next day. The lyrics to this song are absolutely beautiful. Naturally, I am attracted to this song because it’s all about honoring “your most devoted body part” that is always “taking blood and making art.” Kina offers a heart health message we all need hear. Please take a few minutes to view the video. This song will inspire your heart!  

While most of us recognize that there’s more to health than just our physical wellbeing, the emotional link to our heart health is often overlooked. But the reality is that our emotions have plenty to do with keeping our hearts in tip-top shape. The connection between the heart and our emotions isn’t a head in the cloud notion or fodder for romance novels. There is solid scientific research that the heart continuously sends signals to the brain that affect our perceptions, thinking and emotional processing.

Check yes if you’ve ever felt:

- Depressed
- Worried
- Anxious
- Frustrated
- Stressed

 It has been well documented that anxiety, depression, worry and loneliness are all linked to an increased risk of having a heart attack or dying early of heart disease. But don’t panic if you’ve checked the “yes” box next to any of these emotional states. Besides, who hasn’t worried, felt a bit anxious or depressed at some point in their lives? It’s human nature. The concern grows when we move from short periods of not-so happy emotional experiences to a chronic state of anxiety or depression.

The good news is that we have more power over our emotions and health than we often give ourselves credit. The new science of happiness is showing us that happiness is often a choice and even a muscle that can be flexed and developed by focusing on the positive things in life.

How does this all translate to a healthy heart? Researchers at The Institute of Heart Math have found that when we are anxious, angry or worried, the heart’s rhythm becomes erratic and contributes to the tension and tightness that we often feel in our chest area and other parts of the body when we’re stressed. But when we experience positive emotions, the reverse is true. Heart rhythms are more harmonious and balanced when we feel emotions such as love, gratitude and compassion.

So are you ready to start experiencing more of those warm and fuzzy feelings? Here are five tips from my book, The Heart of Living Well, to help you flex those happiness muscles and keep your precious heart in good shape.

1. Stop Worrying. Chronic worriers are two to five times more likely to have a heart attack. Anxious and fear-based thoughts and emotions also trigger stress hormones that weaken the immune system and sap our energy.

Tip: Instead of being swept away by your worries, try scheduling a time to worry. Write down your thoughts, doubts and fears and then determine what you can do about them. Acknowledging your worries in this way can stop the repetitive thoughts about them. Move toward the resolution of the ones you can take action on. The longer you remain in a state of inaction, the more you will worry. If the situation is beyond your control, move toward acceptance.
 

2. Be grateful. People who regularly appreciate the good things in life are happier and more resilient, sleep better and even spend more time exercising.

Tip: Make gratitude a habit. Keep a gratitude journal, say a prayer of thanks each morning, or reflect on three good things that occurred during the day every evening before you go to bed.

3. Think positively. In a Yale University study researchers found that people with an optimistic outlook on life live seven and half years longer than their more gloomy counterparts. In the study, the tendency toward positive thinking had more influence than blood pressure and cholesterol levels on an individual’s health and longevity.

Tip: Choose to see the opportunity when facing a challenging situation. Focus on the solution rather than the problem. Ask yourself: Is there a lesson here for me? How can I make the best of my present situation?

4. Forgive and Let go. Holding on to past hurts is detrimental to our health. The various emotions that block forgiveness, including anger, hostility, and fear, have all been linked to increased blood pressure, disruptive hormonal changes, impaired immune function and a higher risk of heart disease.

Tip: Develop a forgiving personality. Practice letting go of everyday gaffes (such as a friend showing up late or a stranger maneuvering into a parking spot at the mall despite the fact that you were there first). If you make a mistake, accept it as such, instead of beating yourself up about it. If you have been deeply hurt by someone else’s actions, take time to process the experience and your emotions. Be patient and compassionate with yourself. Remember, to err is human, but to forgive, divine.

5. Manage Stress. Chronic stress can pose a serious risk to your heart. Stress contributes to weight gain, lowers estrogen levels, increases the likelihood of developing depression and increases blood pressure.

Tip: Make self-care a priority. Commit to giving yourself a minimum of thirty minutes each day to connect with yourself through meditation, journaling, yoga or other forms physical activity. Create and honor your boundaries. Friends and family will be more likely to take your commitment to self-care seriously if you do. If guilt or feelings of selfishness creep up, remind yourself that self-care and stress management is about your health and livelihood.

Judy Lubin, MPH
Adapted from The Heart of Living Well: Six Principles for a Life of Health, Beauty, and Balance

Losing weight isn’t easy, but think of the benefits. Losing weight will help you feel better, make it easier to be physically active, and can improve blood pressure, cholesterol and blood sugar levels.

You can make losing weight a family project or set your own personal goal. Pick a day to begin. Focus on making simple changes on a daily basis. Make these changes slowly and stick to them. If you fall of the wagon for a day or two, don’t beat yourself up. We all have moments of weakness and days when it can be hard to stick to a healthy eating and exercise plan. The key is to quickly remember and recommit to your weight loss goal.

Follow the steps below to help you form habits that will that will bring you closer to reaching your weight loss goals.

Choose lower fat, lower calorie foods:

• Prepare food by broiling or baking instead of frying.
• Eat fewer breaded and fried foods. Breading and frying foods like fish, shrimp, chicken, and vegetables add fat and calories.
• Eat lean meat, fish, and poultry without skin. Choose poultry breasts and drumsticks more often than the wings and thighs.
• Eat more fruits, whole grain, and vegetables. If you are a nibbler, choose fruit and vegetables as snacks more often.
• Use the food label to choose lower calorie foods.
• Drink fewer alcoholic and high-calorie beverages.
• Drink six to eight glasses of water each day.

Limit your portion size:

• Eat smaller portions–do not go back for seconds.
• Try eating only one serving of high-fat, high-calorie foods like pizza, ice cream, or chips. Slowly cut back on your portion size. Substitute with lower fat, lower calorie foods during the rest of the day.

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Keep moving:

• Be physically active for at least 30 minutes a day, or as much as you can.
• Park your car a block or two away and walk.
• Get off one or two bus stops early and walk the rest of the way.
• Use the stairs.
• Dance. See if you remember those old school moves or learn some new ones.

Try to lose weight slowly. Lose about 1/2 to 1 pound a week until you reach a healthy weight. If you need help staying on track, seek support from friends and family and don’t be afraid to ask for help from your doctor or other health professional.

References: National Heart, Lung, and Blood Institute, NIH, U.S. Department of Health and Human Services