• Women, Take Charge of Your Heart
• Food for Heart Health
• Short Workouts Can Be Good for Your Heart
• How to Tell if It's a Heart Attack
• Dr. Oz video: Tips to Lose 5 Pounds
• Source4Women: Smart Fitness: Fueling Your Exercise Goals
• Monthly Health Tip
• Monthly Recipe

Women, Take Charge of Your Heart

You may think of it as a man's disease, but more women than men die of heart disease. Learn more about your risks.

Heart disease. Isn't that a man's problem? Many women mistakenly think so. But did you know that heart disease and stroke are the number one killers of American women? In fact, more women than men die of heart disease.

Risk factors for heart disease

Some risks can't be controlled, such as:

• Family history. Heart disease can be hereditary.
• Ethnicity. Women of African American, Hispanic or Asian/Pacific Islander descent are more prone to heart disease than are white women.
• Diabetes. Women with this condition are two to three times more likely to have heart attacks than are
  other women.

Risks that can be controlled include:

• Smoking. This is a major cause of heart disease and stroke among women. Women who smoke tend to
  have heart attacks 19 years earlier than women who don't smoke.
• High blood pressure. Women on oral contraceptives, especially if they are overweight, are at increased risk for high blood pressure.
• High cholesterol and triglyceride levels. Eating foods low in saturated fats and cholesterol can help lower your risks.
• Lack of exercise. Even moderate physical activity can lower your risks.
• Being overweight. Too much fat, especially in the waist area, is linked to heart disease, stroke and many other health problems.
• Drinking alcohol excessively. Alcohol should be limited to no more than one drink a day.

Food for Heart Health

Heart-healthy eating involves more than slashing fat and cholesterol.
Learn what foods can help keep you healthy.

You want to eat well to protect your heart. You start by limiting certain foods you know can cause trouble, such as butter, red meat, cheese and fried foods. But did you know that one of the keys to heart-healthy eating is to concentrate on what to add to your meal plan?

Reducing saturated and trans fats, cholesterol and sodium in your diet is a good start, but there is a lot more to heart-healthy eating. The following guidelines will help you tackle the rest of your meal plan.

Eat a variety of fruits, vegetables, beans (legumes) and whole-grain products. These foods are naturally free of cholesterol and saturated fat. Also, they are loaded with vitamins, minerals and antioxidants. And they are the only category of foods that will provide heart-healthy fiber.

• Aim for a minimum of five servings of fruits and vegetables a day. Variety is the key, and the more colorful, the better. Use red peppers, yellow squash, orange carrots and purple cabbage.
• Aim for six servings of grains a day. Focus on whole grains for extra fiber and nutrients. Try brown rice, barley, whole-grain breads, cereals, crackers and pastas.

Include healthy fats in your meal plan. Typically, the first thing to go on a low-cholesterol diet is the fat. Cutting out all fat is not required, though, and can even work against you. Some types of fat can be harmful, but others have proven to be beneficial.

• Saturated fats should be limited. They can raise the level of cholesterol in your blood. These fats are found in red meat, bacon, hot dogs, poultry skin, butter, high-fat dairy and products made with butter or cream.
• Polyunsaturated fats such as corn, safflower and sunflower oils can be eaten in moderation, but should be limited in favor of monounsaturated fats and omega-3 fats.
• Monounsaturated fats are thought to be heart healthy. These include olive and canola oils, avocado and most nuts and seeds.

• Omega-3 fats are good for the heart and usually lacking in the American diet. Good sources are fatty fish (salmon, mackerel, sardines), flax oil and flax seeds, walnuts and some green leafy vegetables. The American Heart Association says to eat two servings of fatty fish per week.

Choose fat-free and low-fat dairy products, fish, poultry and lean meats. All animal foods contain cholesterol. However, lean and low-fat choices will contain very little saturated fat. Vegetables, grains and beans should make up the bulk of your meal plan, rounded out by low-fat, lean animal foods.

• Choose skim or 1% milk and yogurt over whole or 2%.
• White meat chicken, turkey and fish are all good choices. Keep portions to no more than 3 to 6 ounces per day.
• Lean meat can also be part of a heart-healthy diet. Limit portions to 3 to 4 ounces, twice a week.
• Soy foods, such as tofu, tempeh and edamame can be a great substitute for meats high in saturated fat or other unhealthy foods.

Remember that a healthy diet can include the foods you love. And watching what you eat may keep you around longer for the people you love.

Short Workouts Can Be Good for Your Heart

Don't avoid exercising because you're short on time. Even quick workouts can benefit your health.

How much exercise do you need to help prevent heart disease? Do you need an hour breaking a sweat at the gym? Or will a walk around the block suffice? Most people know that exercise is important to health. The American Heart Association recommends that all adults do some form of physical activity for at least 30 minutes most days of the week. Thankfully, you can break up this activity into 15-minute sessions if that works better for you, fitness experts say. It's true that exercise such as brisk walking or aerobics may yield great health benefits. But even moderate intensity activities like walking for pleasure, doing yard work or dancing may help you lower your risk for heart disease.

How 15 minutes can help
You don't need to be an athlete to enjoy the health benefits of exercise. Short bursts of activity can help your heart, too. And most people should be able to carve out 15 minutes a couple times a day to be active. Doctors aren't exactly sure why exercise helps, but it has been shown to raise the level of HDL cholesterol — the so-called good kind — in the blood. High HDL levels have been shown to help protect against heart disease. Exercise is also thought to make the endothelial cells that line our arteries healthier. These cells are vital in preventing the clogging and hardening of the arteries. Always check with your doctor before you start any kind of exercise program, though.

Making quick workouts count
Aerobic exercise is what hearts like best. It helps the heart become stronger and work more efficiently. You can get an aerobic workout from numerous activities, such as:

• Biking
• Brisk walking, jogging or running
• Swimming
  
• Dancing
• Jumping rope
• Using exercise machines like the treadmill, stationary bike, rowing machine or stair climber

What's most important is simply that you get moving! It can be overwhelming to know where to start if you haven't exercised much before. So talk with your doctor to find a level of activity that is safe for you. In addition to doing what you typically think of as "exercise," you can also get aerobic workout benefits in your daily life. House cleaning or gardening can raise your heart rate. Seasonal recreational sports like ice skating, soccer and beach volleyball can also help get your heart pumping while you're doing something fun at the same time.

How to Tell if It's a Heart Attack

Heart attacks are a major cause of premature death. Know the signs.

You'll know when you're having a heart attack by that telltale elephant-sitting-on-your-chest feeling, right? Maybe, but not always. Some heart attacks start slowly. You may have some mild chest pain or discomfort. You may not think you're having a heart attack and may wait too long to get help.

Heart attack symptoms

• Chest pain or discomfort, usually in the center of your chest. It may last longer than a few minutes, or it may go away and come back. You may feel pressure, squeezing, pain or fullness.
• Pain or discomfort in other areas. You could have pain in one or both of your arms, neck, jaw, back or stomach.
• Shortness of breath. You may have this with or without chest pain or discomfort.
• Other symptoms, such as nausea, breaking out in a cold sweat or feeling lightheaded.

In women, like men, the most common symptom is chest pain or discomfort. But women and some people with diabetes are more likely than men to have other symptoms, including:

• Indigestion, nausea or vomiting
• Shortness of breath
• Neck, back or jaw pain
• Stomach pain or heartburn
• Lightheadedness or unusual tiredness
• Breaking out in a cold sweat

What you should do if you think you're having a heart attack

• Call 9-1-1 right away. Tell the operator you may be having a heart attack. Don't hang up. It may help emergency workers find your address if you pass out.
• If you are not allergic to aspirin, chew one (any dose) while waiting for help to arrive. (Never give aspirin to anyone under age 20.)
• Stay calm. Sit or lie down.
• If your doctor has prescribed nitroglycerin medicines, take as directed.
• Do not drive yourself to the hospital.
• Do not delay getting medical treatment, even if you're not sure it's a heart attack.

Better Health with Dr. Oz: Cardiovascular Workouts

The best way to improve heart function is to sweat. That means get your cardio – any exercise that raises your metabolic heart rate. View this video for more information!

Visit Source4Women.com!
Learn more about health and wellness for you and your family, and find new ways to stay healthy. Source4Women offers complimentary online tools, resources, seminars and events focused on keeping you and your family healthy. Visit www.uhc.com/source4women and register to attend any of the complimentary one-hour seminars, held the second Tuesday of each month at 12:30 p.m. (ET).
The interactive seminars feature health and wellness experts, as well as time for questions with the speakers.

Source4Women Seminar:
February 12: Smart Fitness: Fueling Your Exercise Goals
Kathleen Zelman, MPH, RD, LD - 12:30 p.m. ET, 11:30 a.m. CT

To register for an upcoming Source4Women online seminar, visit www.source4women.com and click on "Online Seminars & Events." All seminars are recorded and archived for viewing after the live seminar date.

February Health Tip: Prolonged Sitting Boosts Bad Health

Sitting for long periods may be hazardous to your health.

Recent evidence has shown that sitting in front of the TV or at a desk for hours at a time can raise your risk of early death from heart disease.  Take breaks often to go upstairs, stand while taking phone calls, walk around the house, stretch, etc. to avoid staying in one position for a prolonged period of time.

February Healthy Recipe: Mexican Chicken Stew

If you crave the great taste of Mexican food, often high in fat and dripping with cheese, opt for this full-flavor stew loaded with fiber and antioxidants.

Ingredients:
1 lb boneless, skinless chicken breasts, cut into bite-size chunks
1 1/2 Tbsp flour
2 tsp olive oil
1 lb sweet potatoes, peeled, cut into bite-size chunks
1 yellow pepper, diced
1 cup chopped onion
2 cups water
1 can (28 oz) diced tomatoes
2 1/2 Tbsp salt-free chili powder blend
1 Tbsp minced garlic
1 tsp dried oregano
1 cup frozen corn
1 can (16 oz) kidney beans, rinsed
1/2 cup chopped cilantro

Directions:

Sprinkle chicken with flour; toss to coat. Heat 1-1/2 tsp of oil in a nonstick Dutch oven. Add chicken; saute 5 minutes until cooked through. Remove chicken from Dutch oven and set aside. Heat remaining 1/2 tsp oil in the Dutch oven. Add sweet potatoes, pepper and onion; cover and cook 7 minutes, stirring often, until lightly colored. Add water, tomatoes, chili powder, garlic and oregano. Reduce heat; cover and simmer 10 minutes until vegetables are almost tender. Add corn and beans; simmer 2 minutes until vegetables are tender. Remove from heat; stir in cilantro.

Yield: 6 servings

Nutrition Facts:
Calories: 305 - Fat: 3 g

Saturated Fat: 1 g - Cholesterol: 44 mg
Carbohydrate: 44 g - Protein: 25 g
Sodium: 514 mg - Dietary Fiber: 10 g