The Menopause At Work Series

Not to take the place of medical care, heart-healthy herbs are supportive nutritive foods for the cardiovascular system.

Eat small, regular meals to avoid hypoglycemia,

Limit fats to only healthy oils;

Eat ample amounts of fresh, cold water fish, leafy greens, whole grains, legumes, nuts and seeds, fresh fruit and a wide variety of fresh vegetables — especially those rich in flavonoids; healthy fats (olive oil, canola oil, avocado, wheat germ, nuts and seeds), garlic and onions daily, low-fat organic yogurt

Eat a minimal number (2-3 servings) of organic, free range eggs and organic meats weekly,

Eat a high fiber diet, water,

Drink green tea, herb tea,

Maintain a lowsodium Mediterranean diet would be ideal for overall health and specifically heart health promotion.

Minimize: caffeine, sugar, sodas, animal fats, partially hydrogenated and hydrogenated fats, high salt foods, artificial ingredients, alcohol

Maintain: a healthy BMI, avoiding obesity as well as being underweight to minimize heart and bone disease and maximize health.

Exercise Aerobic exercise for 1 hour 3-5 times/week is optimal for the prevention of heart disease; even a brisk walk for 30 minutes daily or 5 times weekly is beneficial.

Stress Reduction choose how we respond to stress and work toward, create a supportive lifestyle – spirituality, meditation, talking with friends, therapy,

The DASH Diet: Dietary Approaches to Stop Hypertension The DASH diet is one of the most effective strategies for reducing hypertension in a healthy way, and has been shown to lower blood pressure significantly in as quick as two weeks. It is a low-fat/non-fat dairy diet rich in fruits and vegetables and it is relatively simple to follow. Guidelines for the DASH diet can be found at http:// www.dashdiet.org/