A couple of the most common myths are that heart disease is more common in men than women, and that the first signs of a heart attack are the same for both men and women, says Dr. Mary Ann McLaughlin, medical director of the cardiac health program at The Mount Sinai Medical Center in New York.

Heart disease remains the leading cause of death in men and women in the United States, affecting both sexes relatively equally. “Women are more afraid of dying from cancer,” says McLaughlin. “But in fact, they are much more likely to die from heart disease.”

Also, the first signs of a heart attack can manifest themselves in different ways between men and women. While both men and women can experience the more well-known symptoms like chest pain or tightness and a shooting pain in the left arm, here are the most common differences in symptoms by sex, according to McLaughlin.

The more obvious symptoms are more prevalent in men, which might be why research shows that men go to the emergency room with symptoms much earlier in than women.

More subtle symptoms are more likely in women. These include shortness of breath, sweating or dizziness, nausea, severe fatigue, sudden sleep disturbances, pain radiating through the jaw, small of the back or between the shoulder blades.

“Women with diabetes are about twice as susceptible to heart attacks as men with the condition,” says McLaughlin. “Increased risk factors for women also include having an autoimmune disorder and a history of gestational diabetes or preeclampsia during pregnancies.”

Knowing the first signs of a heart attack is important, but reducing your risks for heart disease is the best way to avoid experiencing one. McLaughlin offers the following tips for a healthy heart:

* Limit your consumption of processed foods. They are often high in salt that has not been iodized, giving you more salt, but without the essential nutritional element of the added iodine.

* Choose your fats wisely. Use olive oil instead of butter, snack on nuts instead of other sugary and high-fat snacks, and take supplements like flax seed oil that can boost your levels of omega-3 fatty acids, which can reduce artery inflammation. Consuming more omega-3s can also help you reduce your LDL (bad cholesterol) levels.

* Get regular exercise. A good rule of thumb is when balanced with a proper diet, 30 minutes of exercise a day will help you maintain your current weight, while 60 minutes will help you lose weight. If that seems like a lot, try to work exercises in to your daily tasks by taking the stairs instead of the elevator or walking or biking to work. Maintaining a healthy weight lowers your risk for cardiovascular disease.

* Ask your doctor whether a daily regimen of low-dose aspirin would be appropriate for you, as it could lower your risk of a heart attack.

* Maintain a daily intake of 1,000 mg of vitamin D, which can be found in some of the same fatty fish that contain high levels of omega-3 fatty acids. Vitamin D supplements can also help you achieve this, as low levels are associated with heart disease and high blood pressure. Exposure to sunshine also helps your body produce vitamin D, but don’t forget your sunscreen.

* Know your numbers. Your doctor can help you get your readings and give you advice on how to meet the following goals for optimum heart health:

Total cholesterol: less than 200
LDL (bad cholesterol): less than 100
HDL (good cholesterol): greater than or equal to 40
Total cholesterol to HDL ratio: less or equal to 4.4 for women and less than or equal to 5 for men
Triglycerides: less than 150
Blood pressure: less than 120 systolic and less than 80 diastolic
Non-fasting glucose: less than 120
Fasting glucose: less than 100
Hemoglobin A1c: less than 7

To learn more about heart disease and care, and to hear stories from patients who have experienced heart disease, visit www.mountsinai.org/heart.

The post Heart Disease: Different First Signs for Men and Women first appeared on The How Do Gardener.

More than half a century later, many Americans are more particular about the foods they choose for themselves and their families. In fact, people are seeking out the added health benefits that can be provided by functional or “super” foods. According to the 2011 IFIC Functional Foods Survey, as many as 90 percent of Americans can match at least one food with its associated health benefit. Popular functional foods like fruits and vegetables, fish and fish oil, whole grains, tea and green tea were among the foods Americans look to the most to maintain or improve their health.

This apparent increase in the awareness of good nutrition bodes well for the future, and may partly explain the recent uptick in discussions about health-related concerns. However, while knowledge of functional foods is increasing, health care costs and astronomical obesity rates seem to demonstrate that knowledge doesn’t always reflect action.  

“The good news is that nutrition education is working to raise awareness of the health benefits of nature’s ingredients, but the ongoing challenge is to translate awareness into behavior modification,” says registered dietician Ashley Koff, whose nonprofit tool, “Ashley Koff Approved”, helps people identify products that meet a high standard of nutrition and marketing integrity. “A major impediment to making change continues to be the perception that it will require an expensive and complicated total diet overhaul. I strive to communicate that dietary improvements are very simple, affordable and enjoyable. For example, add a cup of tea to your day – all you need is water and a tea bag.”

Koff’s easy-to-follow tips for improving wellness through dietary habits include:

* Minimize the added sugar – Many products that you may not expect like tomato sauce and breads have added sugars, so make sure to check the label before you make a purchase.

* Start your day off right – Eat a complete, well-balanced breakfast and try adding a cup of tea – white, green, black, oolong or herbal – for antioxidants (nature’s clean-up crew) and other health benefits. Celestial Seasonings offers a variety of green teas and wellness teas that are delicious, natural and healthful.

* Focus on a balanced diet – The best bet for optimal energy is a nutrition plan comprised of four pillars: quantity, quality, frequency and balance.

* Think evolution, not revolution – It will seem less stressful to think about making exchanges rather than omissions to your diet (and stress reduction puts another check on your health report). You get the biggest health benefits by improving the quality of the items you consume most frequently, so focus on upgrading your daily staples. For instance, select items that do not use potentially harmful pesticides, choose to eat raw, whole (versus processed) vegetables, drink water with lemon or eat a piece of fruit instead and limit fruit juices.

* Incorporate color – Count the colors you consume and challenge yourself to see how many colors you can include in a single meal. Of course, it’s important to remember that the good colors are those found naturally in fruits and vegetables.

It’s safe to say that Americans will occasionally indulge in nutrient poor meals this year. But perhaps we’ll be enjoying more healthful foods, too, as many of us strive to achieve a more optimal wellness level.  

For more information about Celestial Seasonings teas, visit Facebook.com/celestialseasonings.

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