Heart Smart Part 2

Author: Sarah Marshall, HBSc, CPT
10 Tips for a Heart-Healthy Refrigerator:
1. Take stock of what’s inside: Once a month, make sure that you are stocking more low-fat, high fiber, and low sugar foods.
2. Hide Desserts: Stow away the desserts and other indulgent foods so that they are out of sight and out of mind. Keep fruits and veggies available.
3. Organize by “more” and “less”: Divide your refrigerator into different sections of “choose more often” and “choose less often”.
4. Substitute lower-fat foods for higher fat ones: Use skim milk, soft margarine instead of butter, lean meats like chicken and fish.
5. Make healthy eating fun: use heart stickers – use green for heart-healthy and red for unhealthy, etc…
6. Make healthy food appealing: Keep indulgent toppings close to healthy foods and be creative.
7. Prepare leftovers as a meal for the next day: Put the entrée with the vegetables and other side items on a plate and cover.
8. Prepare food as “ready to eat” meals: Cut up veggies and fruit for the next day’s lunch and create your own healthy tv dinners.
9. Freeze food in portion sizes: thaw out for a quick and healthy meal.
10. Freeze fruit for fun
: Offer kids frozen fruit as toppings instead of high calorie syrups and sauces.

Facts you should know about heart disease!
1. 80% do not know that heart disease is the leading cause of death in women.
2. 70% believe heart attack signs are the same for women as they are for men, when actually, they are very different. (See below)
3. Only 50% know that menopause increases the risk for heart disease.
4. If a woman suffers from a heart attack she is one-and-a-half times more likely to die from it than a man.
5. Women are more likely to die from heart disease than they are from breast cancer.

Women and signs of a heart attack
A heavy feeling or chest pain is a well-known sign of a heart attack in progress, however women do not experience chest pain. Instead they will experience shortness of breath or have an odd feeling in their arms. Women, on average, take longer than men to get to the hospital when experience symptoms of heart attack, resulting in a higher mortality rate. This may be due in part to women experience symptoms which are not always associated with heart attack. When in doubt or unsure, always phone 9-1-1.