Vicki Kobliner MS RD CD-N
It is not breast cancer but heart disease that claims the lives of the greatest number of women every year. While many people believe that heart disease predominantly affects men, this is simply not true, yet most of the information we hear and read is specific to men. A woman might experience different signs and symptoms of a heart attack than a man, and her response to treatment also may vary, so it is essential to know the details of cardiovascular disease that are unique to women.
Signs and Symptoms
The crushing chest tightness and numbness that we have been told indicates a heart attack occurs in fewer than 30% of women. Instead, unusual fatigue is the most frequent symptom, and is reported in more than 70% of cases. Another surprise is that abdominal and back pains are common indicators. For women, the clues are more variable, and easily attributed to other causes, but include the following:
- Shortness of breath
- Trouble sleeping
- Indigestion
- Anxiety
- Dizziness
- Achy, heavy, tight or burning chest which may spread upward
- Pain in the back, between the shoulders
- Pain in the belly, above the belly button
Prevention
It is estimated that 80% of cardiac events in women could be avoided with preventive lifestyle changes such as exercise and smoking avoidance, especially in women who take oral contraceptives. Controlling blood pressure and blood sugar is essential in those who suffer from hypertension and diabetes. Stress management is a key factor in cardiovascular health as stress and anxiety increase the risk of heart attack.
The Role of Nutrition
Maintaining a healthy weight and making positive food choices go a long way toward protecting our most important pump, but the role of nutrition goes well beyond eating lean meat and adding vegetables. First, the common belief that a low-fat diet is desirable for heart health is not based on sound science. While certain fats, such as trans fats, are definitely harmful, many others are not. In fact, since the widespread promotion of low-fat diets in the United States, heart disease rates have escalated. At the same time, sugar consumption has increased, in part due to the extra sugar added to low-fat products to increase palatability. Unfortunately, sugar, high fructose corn syrup and processed carbohydrates are a potent cause of cellular inflammation which is the real root cause of poor heart health. Other contributors to inflammation include chemicals and toxins in our food supply, as well as smoking. To further compound the problem, the typical American diet includes too few fruits and vegetables—the very foods that are rich in the antioxidants and other agents which have the greatest protective affects against this dangerous inflammation. Simply put, a diet based on clean, non-toxic plant foods such as fruits, vegetables, legumes, nuts, and seeds, with moderate amounts of healthy animal protein and fat, and with limited processed carbohydrates, is the best choice for cardiovascular health. Herbs and spices, such as rosemary and turmeric, also are full of anti-inflammatory compounds and should be used generously.
In addition to general diet principles, certain foods and nutrients play particularly powerful roles in preventing heart disease.
Omega 3 fatty acids: The Omega 3 oils found in fish are heart protective. While a recent study called into question the strength of these essential fatty acids in treating heart disease, it did not discount their preventive effect. Fish oil contains powerful anti-inflammatories, which reduce atherosclerosis and help control blood pressure.
Garlic: Allicillin, a compound found in garlic, helps to relax blood vessels and reduce inflammation. Fresh garlic is more effective than dried or powdered varieties.
CoEnzyme Q10: This nutrient is essential for the function of every one of our cells, and helps produce the energy needed for all the body’s work, including the pumping of the heart. Many statin drugs, designed to reduce cholesterol, actually diminish the levels of CoQ10 in the body, thereby weakening the very organ they are designed to protect. CoQ10 also has antioxidant properties, making it an even more important weapon in the arsenal against heart disease.
L-carnitine: This nutrient works hand in hand with CoQ10, helping to bring energy into cells.
Vicki Kobliner MS RD, CD-N is a Registered Dietitian and owner of Holcare Nutrition (www.holcarenutrition.com). Vicki works with infants, children and adults with digestive disorders, food allergies, ADHD, autism and other chronic illness, and provides fertility and prenatal nutrition counseling. Vicki has extensive experience in using dietary modification, appropriate supplementation and functional lab testing to achieve optimal wellness. She can be reached at 203.834.9949 or vicki@holcarenutrition.com.