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Heart Disease: Healthy Foods to Lower Your Risk

Heart Disease & Heart Healthy Foods

One in three women die every year ( one in every minute)  in American from a heart attack, stroke or another form of heart disease. It is the number one killer of women and more deadly than all cancers combined.

The good news is heart disease, cardiovascular disease rates have declined. However, in the United States heart disease continues to be the number one cause of death. There are, of course, contributing factors and it’s likely you or someone you know has one or more of these factors.

Risk Factors
High blood pressure Diabetes  High  blood cholesterol levels (including triglycerides and LDL)  Sedentary lifestyle and body fat : physical  inactivity and overweight  Smoke tobacco


The three leading factors are diabetes, high blood pressure and overweight.

In a previous post –>here, I’ve advocated for taking small steps when making lifestyle changes. There’s nothing like grand plans undermining your intentions and long-term goals. The steps can be so small they’re not noticed and do not produce mental anguish or bodily stress.  Add one heart healthy food at a time.

Healthy Foods

Heart healthy foods include:

  • High fiber foods such as steel-cut oats and whole grains
  • Omega-3 fats in flaxseed and wild salmon
  • Potassium-rich foods (bananas, oranges, kiwi)
  • Calcium (low-fat or no fat dairy products, broccoli and almonds)
  • Flavonoids (dark chocolate, tomatoes, berries and red wine)
  • Antioxidants in deep red, blue, orange and dark green fruits and vegetables


National Wear Red Day is February 5 and February is Heart Health Month. Red is the color to wear during February for matters of the heart. Heart disease is the number killer of females at the rate of one per minute. Heart disease kills before cancer.

Heart disease shortened my mother’s lifespan. Based on my family’s past medical history, I’m considered ‘at risk’ for heart disease. However, I’m on a mission to break the family cycle of heart disease.

You can be heart healthy at any age. What are you doing to protect your heart and the hearts of other women (and men)?

About Johnetta Miner NP

Johnetta is the CEO/Founder of Lifestyle Wellness Enterprise.
She is an Integrative, Holistic Healing and Women's Primary Care Nurse Practitioner. She assists business owners, healing arts practitioners and health professionals to attain optimal wellness in life and their business.