It is American Heart Month. One that is important for all to recognize, especially for women. In the United States, heart disease is the leading cause of death for women. Having medical conditions such as high blood pressure and diabetes put you at a greater risk of having heart disease. The symptoms women experience are different from men as well. They include shortness of breath, unusual tiredness, ache between shoulder blades, stomach ache, and sharp pains in the upper body. For Black women, about 50% have the disease and are more likely to die from it at a younger age. So many factors contribute to these numbers including chronic stress such as when putting others before oneself, low access to proper healthcare, decreased access to healthy food, and crowded/poor living conditions amongst other reasons.
We only get older each day and it’s never too early to think about our heart health. It is of importance and can be something to teach young children now to prepare for their future. There are many foods that can help us reach this goal. Some of the foods are:
- Leafy Green Vegetables: whether spinach, kal, or my favorite collard greens, these chooses are great in obtaining Vitamin K to protect our arteries and blood clotting abilities.
- Berries: Strawberries, blackberries, and blueberries, oh my. Any berry is a great antioxidant which prevents oxidative stress that can cause inflammation in the blood vessels.
- Beans: Eating this can decrease the LDL or bad cholesterol which contributes to a lower blood pressure value.
- Avocado: Another food that can decrease LDL cholesterol as well as improve vascular function.
- Tomatoes: Helps to raise the HDL (good) cholesterol which helps in removing plaque from arteries.
- Olive Oil: An antioxidant reducing inflammation helping to prevent high blood pressure.
- Whole Grains: Quinoa, Whole Wheat, and Brown Rice are examples of this which helps prevent or manage high blood pressure.
It has been researched that Black and Brown Americans are more likely to die from cardiac arrest away from the hospital setting and this is very alarming. Another thing to think about is learning how to administer CPR (Cardiopulmonary Resuscitation). I was first certified in CPR in 2009. I’ve been consistent with it since the year 2012. It’s not something I want to have to do on someone, but it’s one I’m prepared for in the case of a real emergency. Working in my profession as an Occupational Therapist, I’m required to maintain my certification. In recent years, there has been a push to educate the community with hands only CPR. This entails only the chest compressions to prevent the spread of the disease with mouth to mouth.
I want us all to live to an older age and yes we are not in control of the day, but we can educate ourself to do the best to keep our heart alive. In honor of this month of love, I Heart You!
American Heart Association Black History Month CPR Playlist