Women, Diet, and Heart Disease

As promised, I have continued my research into menopause and its many effects on women (and their loved ones!) as they age. Although you may not be aware of this, heart disease is the leading cause of death in women, more than all other causes of death combined. With age, approximately 50% of women will die of heart disease.

My information and statistics today are being taken from What Your Doctor May Not Tell You about Menopause by John R. Lee, MD. The book is densely packed with facts about menopause, hormone replacement, diet, and all the various factors that go into surviving this time of life. All quotations have been taken from this text.

Back to heart disease.

Women are also more likely to die of a first heart attack, while two-thirds of these women have had NO previous symptoms. (Half of men have no previous symptoms.) One year after a heart attack, 44% of women have died, as compared to 27% of men.

And the cause? "Obesity and high insulin levels are the root cause of the leading chronic degenerative diseases of our time, including heart disease and diabetes." ( p. 202) And where does this obesity come from? "Misuse and abuse of sugars is where most Americans get their fat and their chronic disease."

Researchers now estimate that as much as 60% of heart disease in women is caused by insulin resistance, a state in which glucose builds up in the blood stream, along with excess insulin that the body's cells no longer respond to. The result is higher triglycerides, high blood pressure, and eventually clogged arteries. In fact, when a person is insulin resistant, the only cells that benefit from that excess sugar are cancer cells, which use it for energy and growth.

The exact mechanisms that cause insulin resistance are not completely clear, but we know that big surges of glucose in the blood stream are at the foundation of obesity and heart disease. It appears that chronic stress (causing higher cortisol levels) along with "a sugar-laden diet are the common threads of insulin resistance." (p. 205) And by the way, you do not have to be fat to be insulin resistant.

What can women do to avoid this potentially life-threatening problem? "The most obvious answer is to not eat sugar and refined carbohydrates." (p. 205) In addition, getting enough high quality protein and good fats will slow down the rise in blood sugar levels after a meal or snack. Women should avoid all trans-fats (partially-hydrogenated vegetable oils) as these fats have been directly linked to heart disease. They appear to be one cause of the spasms in the arteries surrounding the heart which are responsible for more heart attacks in women. (In men, arterial blockage is much more of a factor.)

Specific foods which should be eaten daily in order to protect your heart include: fresh fruits and vegetables high in vitamins C, A, E, and all the carotenes; high quality protein and B vitamins found in meats, fish, and eggs; plus garlic and onions, which specifically help the heart and arteries by making the blood more "slippery". And don't forget your omega-3 fish oils.

Of course, all of the above suggestions apply to men as well as women. But men have been aware of the dangers of heart disease for much longer. Meanwhile, the rate of heart disease and heart attacks in women has risen, along with increases in obesity, insulin resistance, and diabetes. Avoid the trap of the sugary crap and keep your heart healthy!