Stress is a known risk factor for developing heart disease in women and for acute heart attacks. Most of the earlier evidence was on severely, acutely stressful events (like earthquakes) but it is now known that chronic, everyday stress can accelerate heart disease. Women can't always control the stress that comes their way, so they have to try to manage their reaction to it. Women should be encouraged to find their "go to" stress reliever. It may be exercise, yoga, meditation or something else. But women need to find their own special stress reliever. 

 KICK THE BAD HABITS

Consuming too much alcohol can increase your risks of high blood pressure and heart disease. Although some studies suggest that a glass or two of wine each day might improve heart health, consuming alcohol in excess can negatively affect your heart. Smoking is another risk factor of heart disease. The chemicals in cigarette smoke damage blood vessels, causing them to clog and harden, making smokers more susceptible to heart attacks. Drop the booze and stomp out your cigarette addiction, and you’ll be on your way to reducing your risk of heart disease.

DITCH THE MEAT

Your consumption of fat directly affects your heart. A diet that is high in bad fats can increase cholesterol and clog arteries, leading to heart disease. According to Ornish Lifestyle Medicine™, those trying to reverse heart disease should included more of a plant-based nutrition plan and eliminate animal protein from meat, poultry and fish. Red meat is a particularly big contributor to heart disease, because it’s high in saturated fats and cholesterol. Opt instead for plant-based proteins like beans, legumes and tofu.

LIMIT TOTAL FAT

What you exclude is as important as what you eat. Ornish Lifestyle Medicine recommends consuming less than 10 percent of your daily calories from fat and no more than 10 milligrams of cholesterol a day. To do this, the lifestyle recommends eliminating high-fat foods like animal products, and added oils. You’ll get your healthy fats from foods like beans, grains and vegetables, and small amounts of nuts and seeds.

What does a nut serving look like?

• 5 almonds
• 9 pistachios
• 1.5 teaspoons pumpkin seeds
• 6 peanuts

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