We ‘HEART’ what we eat.

Did you know that there’s a stark difference between the health outcomes of women and men when it comes to our heart health?

It's not just a minor difference, it's a significant one.

When it comes to heart attacks, a shocking 50% of women pass away within 5 years, compared to 36% of men.

Now, that's something to sit up and take notice of.

And here's the kicker - a recent study has found that women in their early 40s with slightly elevated blood pressure are twice as likely to have a heart attack in their 50s, compared to women with normal blood pressure.

See study → 

Can you believe it?

Our future heart health is being shaped right now, in this very moment.

It's time to pay attention to the physical activity we engage in and the food we nourish our bodies with, because the choices we make today and this coming week can have a profound impact on our future well-being.

This is what we we’re discussing in The Bolder Woman today.

But before we dive in ...

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Did you know?

The symptoms of heart disease are different for women.

While chest pain is a common symptom of a heart attack, it's important to know that only about half of all women who have a heart attack actually report chest pain.

Instead, women experience symptoms such as back, neck, or jaw pain, or more of a reflux sensation, and this is why they don’t think it’s their heart.

It's crucial for women to be aware of these unique symptoms and seek medical attention if they experience any concerning signs.

See study →

Deep Dive: We ‘HEART’ what we eat.

As women with parents, we find ourselves navigating the complexities of managing situations where our parents are dealing with age-related diseases like cardiovascular disease and diabetes.

It's a tough spot to be in, and it often leads us to worry about our own future and the possibility of following in their footsteps.

And just when we thought life couldn't get any more complicated, we realize that we need to make lifestyle changes to prevent ourselves from falling into the same health problems as our parents.

So, what can we do to ensure a different path for ourselves?

The answer lies in taking a proactive and personalized approach to nutrition, exercise, and stress management.

By doing so, we can significantly reduce the likelihood of developing the same diseases that our parents face.

It's time to take control of our own destinies and pave the way for a healthier future.

The Update on Diet and Heart Disease

The anti-inflammatory diet is like a superhero for our heart health, swooping in to save the day and reduce our risk of heart disease.

It's packed with whole foods, good fats, and an abundance of vegetables, making it one of the healthiest diets we can embrace.

As we enter perimenopause, our estrogen levels start to decline, and with that decline comes a loss of the protective effects it usually has on our heart health.

But the anti-inflammatory diet buffers those cellular changes and keeps our heart strong and thriving.

How to eat an anti-inflammatory diet?

This diet is based on the Mediterranean diet.

Let's start off by putting lean protein at the top of our list.

We're talking about the good stuff, like fatty fish, specifically salmon.

Not only does salmon pack a punch when it comes to protein, but it also brings along some omega three fatty acids that are like superheroes for our heart health.

These become part of our cell membranes and help kick inflammation to the curb.

Next up, let's load up our plates with a rainbow of fruits and veggies. We're talking about the colorful ones that are bursting with antioxidants.

These little powerhouses are like the bodyguards for our cells, neutralizing those free radicals that can cause some serious damage and up our risk of heart disease.

So, in a nutshell, prioritize that lean protein, like salmon, and make sure your plate is a vibrant canvas of fruits and veggies.

It's all about giving our body the fuel it needs to thrive and keeping our hearts happy and healthy.

Let's talk about the power of fruits and vegetables.

These little wonders are not only packed with essential nutrients, but they also come with a bonus feature called "phytonutrients" that offer some serious antioxidant effects, keeping our bodies in tip-top shape.

We need to make sure we're getting our fair share of veggies and salads.

I'm talking at least 2 cups at lunch and dinner, or if you prefer, half of your plate. Trust me, your heart will thank you for it.

And we can't forget about the fats that have our back. Extra virgin olive oil, avocados, and nuts and seeds are great for heart disease prevention.

Now, let's talk carbs. I know they've gotten a bad rap lately, but …

Carbohydrates are like the fuel for our muscles and brain. And when it comes to carbs, whole grains are the way to go. Think brown rice, oats, and quinoa.

Pair them up with legumes and starchy vegetables, and you've got yourself a winning combo for weight management and heart disease prevention.

A word of caution: Portion control is key. Keep your wholegrain carbs, legumes, and starchy vegetables to a modest half cup as this will help with weight management.

So, remember get some lean protein on your plate, load up on those fruits and veggies, embrace the healthy fats, and choose your carbs wisely. Your heart will thank you.

Fish or Krill Oil

To optimize your health, it is highly recommended to eat fish at least three times a week.

However, if you don’t eat fish or have it less frequently, it is advisable to supplement with a high-quality fish oil or krill oil.

Krill oil, in particular, offers enhanced bioavailability, making it an excellent alternative to consider.

Omega-3 fatty acids play a crucial role in protecting not only your heart but also your muscle and brain health.

Among the various types of omega-3 fatty acids, the two key players are DHA and EPA.

To ensure you are getting an adequate amount, it is recommended to supplement with 800mg or more of combined EPA and DHA.

By incorporating these essential fatty acids into your routine, you are providing your body with the necessary nutrients to support overall well-being.

Remember, your health is your greatest asset, and taking proactive steps to protect it is so important.

So, whether it's through dietary choices or supplementation, prioritize your omega-3 intake and reap the benefits of a healthier you.

Bite Size Snacks

Younger women at risk of heart attack → European Heart Journal

Reduce your risk of cardiovascular disease→ A study of healthy adults showing up to a 76% reduction in risk.

Increase your healthspan with these meal plans → Special offer by Award Winning Dietitian, Rhoda Lucas

MEME of the Day

Ready to Change the Things You Can Change?

Our muscles and bones are the powerhouses of our existence, the driving force behind every movement, every action.

And at the center of it all is our heart, the mighty muscle that fuels our entire being.

So, how can we ensure the health and vitality of our muscles and our heart?

One crucial step is to boost our protein intake, and what better way to do that than by indulging in the wonders of fish?

Fish, with its abundance of lean protein, is a delectable option that not only nourishes our muscles but also supports the health of our heart.

It's a simple change that can yield long-term rewards, ensuring the strength and vitality of our muscles and the beating rhythm of our heart.

Reflection (to ask yourself)

When was the last time I had a physician do my blood work and check my blood pressure? Do I need to book in…?

Bolder Women

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