Heart Smarts for Women

Fitness
Keep your heart pumping. When combined with diet and weight management, regular cardiovascular activity can increase good cholesterol levels and decrease bad cholesterol levels, reducing your risk of heart disease. Remember that the heart is a muscle, and just like other muscles in your arms and legs, it needs regular, prolonged activity in order to function at its best. Aim for 20 minutes of continuous cardiovascular exercise such as walking, running, biking, rollerblading or other aerobic workouts that involve your full body in motion. Over time, your heart will work more efficiently during exercise and at rest, and your overall endurance will improve.

Before starting any new exercise program, get clearance from your physician.

Fat
Aim for moderation. Remember that too much of any type of fat can add excess calories to your diet. Emphasize unsaturated fats such as those found in most types of fish, nuts and vegetable oils (especially olive and canola oils) as they do not raise blood cholesterol levels. Go easy on saturated fats and dietary cholesterol. Decrease the amount of fat you add during cooking and at the table and choose lower-fat versions of your favorite foods. Try an original Boca Burger instead of a ground beef patty, and reduced fat versions of salad dressings and dairy products.

Fiber
Don't forget the fiber! Many people only get about half the recommended amount of fiber, which is 25 grams per day for women aged 19 to 50. In addition to helping the digestive tract work smoothly, fiber, when eaten as part of a healthful diet low in saturated fat and cholesterol, may also help lower blood cholesterol levels. Plant foods such as whole grains (including whole-grain breads and cereals), vegetables (including beans, peas and lentils) and fruits supply fiber.

Watching fitness, fiber and fat levels will get you off to a great start. Check the nutrition information on the following great-tasting food ideas to see how they can fit into your heart-healthy plan.

spotlight on walking

Brisk walking is a great way to stay fit. It’s low impact and doesn’t require a huge investment to get started. Once you’ve realized that walking is for you, consider going that “extra step” by using one of these methods to keep you motivated.

Invest in a pedometer (available in sports stores). This little device that you strap on your shoe or clip on your waistband keeps track of every step you take. Wear it for a week and note your total steps. Aim for 10,000 steps per day. If you don’t get there right away, work towards your goal by increasing your steps five to 10 percent per week.

Despite your best efforts, it may be tough to keep up your regular walking habits on cold winter days. To help keep you moving, dress in layers for cold weather, use a treadmill inside or walk to a video designed for such an occasion.

Attach a walking calendar to the fridge and give yourself a silver star for every day you walked at least 20 minutes continuously. Give yourself a gold star for any day that you had 45 to 60 minutes of total physical activity.

Heartache, joy, love - “ for centuries the heart has been the number one symbol for all of our emotions, while its most important role as blood-pumping life-giver is often taken for granted. Many recognize heart disease as the leading cause of death in North America, but few realize that it claims more women's lives than men's.

So, as a woman, taking care of your heart is key to overall good health. The sooner you begin the better, so now is a great time to start working towards heart health. The good news is that some small adjustments to your daily routine can get you off to a great start. We've summarized a few focus areas in three F's - fitness, fat and fiber. Each plays an important part in keeping the heart happy and healthy. So, take the time to do something good for yourself.

Your heart will thank you.

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