Tips on how to love your heart
February 10, 2004 | 12:00am
When red roses sell for an astronomical P100 apiece, when you start to see an endless sea of bloody red and heart-shaped stuff (heart-shaped candles, heart-shaped cards, heart-shaped candies, heart-shaped chocolates and heart-shaped cookies in heart-shaped boxes, heart-shaped donuts, heart-shaped pizza, heart-shaped bread, and even heart-shaped pasta), surely Valentine’s Day can’t be far behind.
Romance is alive and well. A Valentine’s Day survey – released by Harlequin and conducted by Lieberman Research Worldwide among 2,035 men and women in the US and Canada – shows that 68 percent of North Americans celebrate Valentine’s Day. Of this number, 85 percent say they say it with a card, 75 percent surprise their loved one with a gift and 71 percent go out for a romantic dinner. The 2004 Harlequin Romance Report adds that 54 percent of the North American men surveyed agree that forgetting Valentine’s Day is an unforgivable offense in a relationship, compared with only 36 percent of women. According to the report, 73 percent of the male respondents are more likely to celebrate with someone special while 84 percent are more likely to buy a gift. So now you know who’s the more romantic sex.
And nay, the honeymoon ain’t over for a lot of married couples who still go out for dinner with or without candlelight on Valentine’s Day. Okay, maybe they don’t hold hands or stare into each other’s eyes anymore. Maybe they simply hold on to their wallets as they stare at their chunky bill (is this highway robbery or what?) at the end of an alleged romantic dinner for two.
Romance and all that schmaltz aside, February is literally heart month. Which brings us to some hearty revelations: Did you know that heart disease is now the leading killer in the country (according to the Philippine Heart Association)? That heart disease is the number one killer of women in the United States? That women’s risk of heart disease is far greater than their danger of having breast cancer and ovarian cancer combined?
An article, written by Christine Ong in this month’s issue of Me magazine, that’s so full of heart, gives women some fair warnings, to wit:
• Women of any age who have diabetes are more likely than men to develop heart disease. Diabetic women who have heart attacks also tend not to recover as well as men.
• Every year, more women than men die of heart attacks and cardiovascular disease. A study conducted by Women Heart, a national coalition for women with heart disease, reveals that 38 percent of women who have heart attacks die within a year compared to 25 percent of men.
• Women tend to develop heart disease later than men do because of decreased estrogen production at menopause. With the decline in hormones, women experience decreased good HDL cholesterol levels which protect against heart disease.
• While the number one symptom of CVD is chest discomfort that can lead to chest pain, women need to be aware that their heart attack symptoms may not be "typical." Instead, symptoms may be more subtle and include shortness of breath or difficulty in breathing, nausea, dizziness, light-headedness, weakness, fatigue, fainting spells, loss of consciousness, sweatiness, abdominal pain, indigestion, palpitations (the heart seems to be racing), and even jaw pain.
So, how should you love your heart? Let us count the ways, according to health experts:
1. Never smoke. If you do, quit now. Smokers have more than twice the risk for a heart attack as non-smokers. They are also 70 percent more likely to die if they suffer a heart attack. Quitting smoking can lower the risk of heart disease almost immediately.
2. If you’re overweight, lose it. Overweight people are at an extremely elevated risk of heart disease plus a host of other health problems.
3. Eat seaweeds. They have been proven to stabilize blood pressure, dissolve fatty buildups, strengthen the heart muscle and encourage a steady heartbeat.
4. Eat foods rich in beta-carotene. They cut your risk of stroke by a good 40 percent. Beta-carotene-rich foods include carrots, cabbage, sweet potatoes, dark leafy greens and, yes, seaweeds.
5. Eat garlic. Studies show that garlic lowers blood pressure, reduces cholesterol, reduces platelet clumping and clotting and stabilizes blood sugar levels. Several cloves of garlic – raw or lightly cooked – a day can keep the heart doctor away.
6. Eat a low-fat, low-cholesterol, low simple carbohydrate diet. The American Heart Association recommends limiting foods with a high content of saturated fat and cholesterol as well as limiting transfatty acids, as found in foods containing partially hydrogenated vegetable oil such as packaged cookies and crackers. Carbohydrates should come mostly in the form of complex carbo like corn, rice, flour, potatoes, legumes, fruits and vegetables.
7. Avoid restrictive diets. Frequent dieting, fasting, binging and purging cause imbalance in your electrolyte levels, thus weakening the heart muscle and damaging the heart.
8. Don’t skip breakfast. Breakfast is the most important meal of the day. Eating breakfast can help control hunger throughout the day, preventing snacking or overeating later.
9. Reduce, don’t eliminate certain foods. If the foods you love are high in fat, salt or sugar, cut down on how much and how often you eat these foods.
10. Increase your fiber. Fiber helps lower blood cholesterol. Try to eat 25-35 g fiber every day (as found in fruits, veggies, grains and legumes). Start your day with a bowl of high-fiber breakfast cereal (5 g fiber per serving).
11. Try to use monounsaturated fats. They help reduce blood cholesterol and raise the good cholesterol. Olive oil and canola oil are high in monounsaturates.
12. Take stock of what’s inside your fridge. Make sure you have more low-fat, high-fiber and low-sugar foods than other types. if not, gradually reduce the latter. Keep healthier foods up front and the less-healthy ones at the back – yes, like those sinful desserts for which you raid the ref at night. Remember that even calories taken in the dark count.
13. Think seafood (for those not allergic to it). A serving of 75-100 g of seafood once or twice a week increases the amount of healthy omega-3 fatty acids you eat and decreases your risk of heart disease. Tuna, mackerel, salmon and sardines are loaded with omega-3 fatty acids.
14. Take a brisk 30-minute walk at least five days a week. There’s a clear link between increased risk of CVD and lack of physical activity. You can walk the dog, if you have one – walking is good for both your hearts. Walk in the mall, join a walking club. Even cleaning the house helps – housework can be a real workout, too.
15. Take the stairs instead of the elevator or escalator. This tip will also keep you alive when there’s a fire.
16. Touch and be touched. Scientific studies have shown that people who were touched lovingly every day were less prone to heart problems than those who were not.
So, go ahead, reach out and touch someone! A happy, heart-healthy Valentine’s Day everyone!
Romance is alive and well. A Valentine’s Day survey – released by Harlequin and conducted by Lieberman Research Worldwide among 2,035 men and women in the US and Canada – shows that 68 percent of North Americans celebrate Valentine’s Day. Of this number, 85 percent say they say it with a card, 75 percent surprise their loved one with a gift and 71 percent go out for a romantic dinner. The 2004 Harlequin Romance Report adds that 54 percent of the North American men surveyed agree that forgetting Valentine’s Day is an unforgivable offense in a relationship, compared with only 36 percent of women. According to the report, 73 percent of the male respondents are more likely to celebrate with someone special while 84 percent are more likely to buy a gift. So now you know who’s the more romantic sex.
And nay, the honeymoon ain’t over for a lot of married couples who still go out for dinner with or without candlelight on Valentine’s Day. Okay, maybe they don’t hold hands or stare into each other’s eyes anymore. Maybe they simply hold on to their wallets as they stare at their chunky bill (is this highway robbery or what?) at the end of an alleged romantic dinner for two.
Romance and all that schmaltz aside, February is literally heart month. Which brings us to some hearty revelations: Did you know that heart disease is now the leading killer in the country (according to the Philippine Heart Association)? That heart disease is the number one killer of women in the United States? That women’s risk of heart disease is far greater than their danger of having breast cancer and ovarian cancer combined?
An article, written by Christine Ong in this month’s issue of Me magazine, that’s so full of heart, gives women some fair warnings, to wit:
• Women of any age who have diabetes are more likely than men to develop heart disease. Diabetic women who have heart attacks also tend not to recover as well as men.
• Every year, more women than men die of heart attacks and cardiovascular disease. A study conducted by Women Heart, a national coalition for women with heart disease, reveals that 38 percent of women who have heart attacks die within a year compared to 25 percent of men.
• Women tend to develop heart disease later than men do because of decreased estrogen production at menopause. With the decline in hormones, women experience decreased good HDL cholesterol levels which protect against heart disease.
• While the number one symptom of CVD is chest discomfort that can lead to chest pain, women need to be aware that their heart attack symptoms may not be "typical." Instead, symptoms may be more subtle and include shortness of breath or difficulty in breathing, nausea, dizziness, light-headedness, weakness, fatigue, fainting spells, loss of consciousness, sweatiness, abdominal pain, indigestion, palpitations (the heart seems to be racing), and even jaw pain.
So, how should you love your heart? Let us count the ways, according to health experts:
1. Never smoke. If you do, quit now. Smokers have more than twice the risk for a heart attack as non-smokers. They are also 70 percent more likely to die if they suffer a heart attack. Quitting smoking can lower the risk of heart disease almost immediately.
2. If you’re overweight, lose it. Overweight people are at an extremely elevated risk of heart disease plus a host of other health problems.
3. Eat seaweeds. They have been proven to stabilize blood pressure, dissolve fatty buildups, strengthen the heart muscle and encourage a steady heartbeat.
4. Eat foods rich in beta-carotene. They cut your risk of stroke by a good 40 percent. Beta-carotene-rich foods include carrots, cabbage, sweet potatoes, dark leafy greens and, yes, seaweeds.
5. Eat garlic. Studies show that garlic lowers blood pressure, reduces cholesterol, reduces platelet clumping and clotting and stabilizes blood sugar levels. Several cloves of garlic – raw or lightly cooked – a day can keep the heart doctor away.
6. Eat a low-fat, low-cholesterol, low simple carbohydrate diet. The American Heart Association recommends limiting foods with a high content of saturated fat and cholesterol as well as limiting transfatty acids, as found in foods containing partially hydrogenated vegetable oil such as packaged cookies and crackers. Carbohydrates should come mostly in the form of complex carbo like corn, rice, flour, potatoes, legumes, fruits and vegetables.
7. Avoid restrictive diets. Frequent dieting, fasting, binging and purging cause imbalance in your electrolyte levels, thus weakening the heart muscle and damaging the heart.
8. Don’t skip breakfast. Breakfast is the most important meal of the day. Eating breakfast can help control hunger throughout the day, preventing snacking or overeating later.
9. Reduce, don’t eliminate certain foods. If the foods you love are high in fat, salt or sugar, cut down on how much and how often you eat these foods.
10. Increase your fiber. Fiber helps lower blood cholesterol. Try to eat 25-35 g fiber every day (as found in fruits, veggies, grains and legumes). Start your day with a bowl of high-fiber breakfast cereal (5 g fiber per serving).
11. Try to use monounsaturated fats. They help reduce blood cholesterol and raise the good cholesterol. Olive oil and canola oil are high in monounsaturates.
12. Take stock of what’s inside your fridge. Make sure you have more low-fat, high-fiber and low-sugar foods than other types. if not, gradually reduce the latter. Keep healthier foods up front and the less-healthy ones at the back – yes, like those sinful desserts for which you raid the ref at night. Remember that even calories taken in the dark count.
13. Think seafood (for those not allergic to it). A serving of 75-100 g of seafood once or twice a week increases the amount of healthy omega-3 fatty acids you eat and decreases your risk of heart disease. Tuna, mackerel, salmon and sardines are loaded with omega-3 fatty acids.
14. Take a brisk 30-minute walk at least five days a week. There’s a clear link between increased risk of CVD and lack of physical activity. You can walk the dog, if you have one – walking is good for both your hearts. Walk in the mall, join a walking club. Even cleaning the house helps – housework can be a real workout, too.
15. Take the stairs instead of the elevator or escalator. This tip will also keep you alive when there’s a fire.
16. Touch and be touched. Scientific studies have shown that people who were touched lovingly every day were less prone to heart problems than those who were not.
So, go ahead, reach out and touch someone! A happy, heart-healthy Valentine’s Day everyone!
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