| Each year, more than 16 million people die from | | | | Association does recommend that people get at |
| heart disease, and 40% of all adult deaths are | | | | least one half hour of exercise daily. This doesn't |
| from heart disease. Although women have a | | | | have to be any kind of structured exercise. |
| tendency to have heart disease later in life than | | | | Walking is great exercise, and if you want to |
| men do, it is more severe and more likely to be | | | | make it more fun, why not try mall-walking with a |
| fatal, with more women dying from heart disease | | | | group of friends. No matter what kind of exercise |
| than breast cancer. | | | | you do, it is important that you start out slowly if |
| Metabolic Syndrome and Heart Disease | | | | you are not used to it. Of course, you should also |
| A group of three or more specific problems, | | | | consult with your physician before starting any |
| including obesity centered around the waist (an | | | | kind of exercise program. |
| apple-shaped figure), high blood pressure, low | | | | The Importance of a Healthy Diet |
| levels of good cholesterol, high levels of | | | | A healthy diet is important, no matter what. And |
| triglycerides and sugar metabolism problems can | | | | there are a number of healthy diets out there, |
| lead to a condition known as metabolic syndrome. | | | | including the DASH (Dietary Approaches to Stop |
| Another risk of this condition is high levels of | | | | Hypertension) diet program, which is |
| C-reactive protein, a chemical created in the liver | | | | recommended by the American Heart Association. |
| in response to inflammation. A person with a level | | | | This diet is fruit and vegetable-based, and limits |
| of one to three milligrams of C-reactive protein | | | | the amount of saturated fats and sodium that |
| per liter of blood is at risk for metabolic | | | | are ingested. This type of diet is very healthy for |
| syndrome and heart disease. | | | | a number of reasons, including the fact that |
| Heart Disease Risk Factors | | | | having a diet that is high in protein will make you |
| In addition to women being at higher risk for | | | | feel fuller and more satisfied without overeating |
| heart disease, there are also a number of risk | | | | or eating the wrong kinds of foods. |
| factors that can increase their chances of having | | | | Even though you may hear a lot of bad things |
| heart disease, including: | | | | about carbohydrates, it is actually essential that a |
| -Smoking: Smoking is bad for your health anyway, | | | | normal diet be around 50% carbohydrates, with |
| but it is a major risk factor for women and heart | | | | 25-35% coming from protein and the final 15-25% |
| disease. Women who smoke are five times more | | | | from fats. |
| likely to develop heart disease than women who | | | | Carbohydrates: not only do carbohydrates provide |
| don't smoke. | | | | energy, they are the only source of energy |
| -Weight: Being overweight is another risk factor | | | | accepted by the brain, which without energy, will |
| when it comes to heart disease. Women with a | | | | slow down bodily systems and cognitive functions. |
| body mass index of 27 or more are at a higher | | | | Simple carbohydrates are quickly and easily |
| risk for developing heart disease. | | | | digested, while complex carbohydrates are slower |
| -Lack of Estrogen: Women who are | | | | to digest. Complex carbohydrates do not cause a |
| post-menopausal need to have an estrogen | | | | spike in insulin levels, which in turn leads to weight |
| replacement, and without it, their risk of | | | | gain. |
| developing heart disease increases greatly. | | | | Fats: We need fats in our diets, but we need |
| -Hypertension: Plaque deposits can be caused by | | | | good fats. Bad fats can lead to an increased risk |
| high blood pressure, adding stress to the arterial | | | | of inflammatory response, while good fats reduce |
| walls, which can lead to heart disease. | | | | inflammation. Some excellent sources of good |
| -Diabetes: Uncontrolled diabetes can lead to a | | | | fats include salmon and other fatty fish, olive oil |
| number of health issues, including heart disease, | | | | and nuts. |
| by raising cholesterol and damaging arteries. | | | | Protein: Protein is absolutely necessary for survival |
| -Lack of Exercise: Just like the rest of the | | | | and is important for muscle growth and recovery, |
| muscles in your body, the heart needs exercise | | | | and also plays an important role in good health. |
| to be healthy, and when you don't exercise, you | | | | Protein is essential for good digestion, healthy |
| increase your chance of other risk factors, such | | | | eyesight, ovulation and even sleep. But it is also |
| as obesity, hypertension and diabetes. | | | | important that protein be used properly, because |
| -Family History: This is something you have no | | | | some high-protein foods are also high in calories |
| control of, but if there is a history of heart | | | | and cholesterol. Some delicious and healthy choices |
| disease in your family, you may be at risk | | | | for sources of good protein include lean red meat, |
| yourself. | | | | poultry, eggs, brown rice, nuts and beans. |
| If you find yourself in any of the above | | | | It is important that we all have a well-balanced |
| categories, you can take steps to become | | | | diet, with protein playing an important role. But it is |
| healthier. A change in diet will help, along with | | | | also important to remember that too much |
| becoming more active. This will lower your risk | | | | protein can have effects opposite of what you |
| for a number of health conditions, including heart | | | | are looking for, including weight gain, kidney |
| disease. | | | | damage and digestive troubles. One great way to |
| The Importance of Exercise | | | | get the right amount of protein is by using |
| One of the first things to do if you want to get in | | | | Profect, by Protica, a 100-calorie drink that is less |
| better shape and reduce your risk of heart | | | | than three ounces but offers 25 grams of protein. |
| disease is to start exercising. This doesn't mean | | | | Profect is low in carbohydrates and is available in |
| that you have to work out at the gym for three | | | | delicious fruit flavors. |
| or four hours every day, but the American Heart | | | | |