Go Red For Women® https://www.goredforwomen.org Tue, 31 Mar 2015 15:22:27 +0000 en-US hourly 1 National Walking Day: Working Out Stress https://www.goredforwomen.org/live-healthy/stress_management/national-walking-day-working-out-stress/ https://www.goredforwomen.org/live-healthy/stress_management/national-walking-day-working-out-stress/#comments Mon, 30 Mar 2015 17:21:15 +0000 https://www.goredforwomen.org/?p=24127 Stress affects each of us in different ways. You may have physical […]

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Stress affects each of us in different ways. You may have physical signs (such as headaches, tense or sore muscles, or trouble sleeping), emotional signs (such as feeling anxious or depressed), or both. Healthy habits, including regular physical activity such as walking, can help reduce or prevent some of the harmful effects of stress.

We also respond to stress in different ways: sleeping too much or too little, eating less-than-healthy comfort foods, drinking more alcohol than usual, speaking and moving very fast, slowing down and procrastinating, or rushing around trying to do too many things at once.

Stress sets off a chain of events. The body reacts to it by releasing a hormone, adrenaline, that temporarily causes your breathing and heart rate to speed up and your blood pressure to rise. These physical reactions prepare you to deal with the situation by confronting it or by running away from it — the “fight or flight” response. When stress is constant (chronic), your body remains in high gear off and on for days or weeks at a time.

Does chronic stress cause high blood pressure or heart disease?

The link between stress and cardiovascular disease is not clear, but it can lead to unhealthy lifestyle choices that are associated with high blood pressure. While the exact causes of high blood pressure are unknown, contributing factors include being overweight, eating too much sodium (salt), lack of physical activity and drinking too much alcohol. Chronic stress can take a physical toll on you. It can weaken your immune system and cause uncomfortable physical symptoms like headache and stomach problems.

Regular physical activity can improve quality of life and relieve stress, tension, anxiety and depression. You may notice a “feel good” sensation immediately following your physical activity and also note an improvement in general well-being over time as physical activity becomes a regular part of your life.

Physical activity can:

  • release stress and calm you.
  • improve your mood and help you think clearly.
  • keep your mind off cigarettes if you’re trying to quit.
  • help control your appetite.
  • help you lose weight if you’re overweight, or stay at a healthy weight.
  • give you more energy and stamina.
  • lower your blood pressure.
  • increase your “good” HDL cholesterol level.
  • reduce your risk of developing heart disease and stroke.
  • help control blood sugar by improving how your body uses insulin.
  • improve your quality of sleep.
  • help you feel better about how you look.

Healthy Habits

Healthy habits can protect you from the harmful effects of stress. Here are 10 habits you may want to add to your lifestyle:

  • Do something physically active every day. Physical activity can be a great source of enjoyment. It doesn’t have to be “exercise.” Try walking, swimming, biking or dancing.
  • Eat a healthy diet including plenty of fruits, vegetables, whole grains, beans and legumes. Choose fats wisely. Limit sodium and added sugars. Drink enough water.
  • Connect with family and friends. Being part of a supportive community is great medicine. Visit, call or write friends and family often.
  • Give up bad habits. Too much alcohol, nicotine or caffeine can increase blood pressure. If you smoke, decide to quit now. If you drink alcohol, do so in moderation.
  • Slow down. Try to “pace” instead of “race.” Plan ahead and allow enough time to get the most important things done without having to rush.
  • Get enough sleep. Try to get six to eight hours of sleep each night. If you can’t sleep, take steps to help reduce stress and depression.
  • Get organized. Use “to do” lists to help you focus on your most important tasks. Approach big tasks one step at a time.
  • Practice giving back. Volunteer your time or spend time helping out a friend. Helping others helps you. Participate in community events for a good cause.
  • Remember to laugh. Laughter makes us feel good. Don’t be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you’re alone.
  • Try not to worry. The world won’t end if your grass isn’t mowed or your kitchen isn’t cleaned.

Remember, how you respond to stress is up to you. Taking steps to manage stress has a double benefit. The positive actions you take will help you feel less stressed right away and more in control of your life, which will ultimately give you a greater sense of wellbeing.

Take the first step to a healthier life by taking part in the American Heart Association’s National Walking Day on the first Wednesday in April. On this day, Americans are encouraged to lace up their sneakers and take 30 minutes out of their day to get up and walk. Register for your free toolkit today!

 

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Una mirada más de cerca a la diabetes https://www.goredforwomen.org/portucorazon/knowing-risk/una-mirada-mas-de-cerca-a-la-diabetes/ https://www.goredforwomen.org/portucorazon/knowing-risk/una-mirada-mas-de-cerca-a-la-diabetes/#comments Mon, 23 Mar 2015 18:06:11 +0000 https://www.goredforwomen.org/?p=24057 Un dicho popular en español dice que “ojos que no ven, corazón […]

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Un dicho popular en español dice que “ojos que no ven, corazón que no siente,” pero ignorar ciertos factores de riesgo para la salud no hará que desaparezcan.

De acuerdo con los Centros para el Control y la Prevención de Enfermedades CDC, casi diez por ciento de la población de Estados Unidos tiene diabetes, la cual fue considerada como la séptima causa de muerte en 2010; sin embargo, la tasa de diabetes entre los hispanos en este país es desproporcionada si la comparamos con la de la población en general. Se estima que 30 por ciento de los adultos hispanos sufre de diabetes, ¡pero cerca de la mitad no lo sabe!

No dejes que estas estadísticas te desanimen. La diabetes es tratable y puede ser prevenida si tomas acciones para elegir opciones de vida más saludables para ti y tu familia.

 

¿Qué es la diabetes?

 La diabetes es un enfermedad que causa que los niveles de azúcar en la sangre estén muy altos porque el cuerpo no puede producir insulina, un hormona que ayuda a convertir el azúcar en energía. Sin insulina, el azúcar se acumula en la sangre, lo que causa daño cardiaco, ataques cerebrales, enfermedades renales y sí, ceguera.

Hay dos tipos de diabetes:

La Diabetes tipo 1 ocurre cuando el cuerpo no produce insulina o produce poca. La gente con diabetes tipo 1 generalmente debe aplicarse diariamente inyecciones de insulina y ocurre de repente en niños pequeños.

La Diabetes tipo 2 ocurre cuando el cuerpo comienza a desarrollar resistencia a la insulina. Es la forma más común de diabetes y se relaciona con la obesidad y la falta de ejercicio. La diabetes tipo 2 se desarrolla posteriormente en la vida, aunque las tasas van aumentando entre niños y adolescentes.

Además del historial familiar de diabetes, algunos signos se advertencia para la diabetes tipo 2 incluyen sed y hambre, fatiga, visión borrosa y aumento de micción. Si experimentas cualquiera de estos síntomas, no esperes más y visita al doctor.

 

¿Corres riesgo de sufrir diabetes?

Hay diferentes riesgos que pueden llevar al desarrollo de diabetes tipo 2.

Hay factores de riesgo que no puedes cambiar como el historial familiar, la edad, la raza o contexto étnico y el historial de diabetes durante el embarazo. Los latinos mayores con un pariente consanguíneo que tiene diabetes tipo 2 deben hablar con el doctor, ya que tienen mayor riesgo de desarrollar la enfermedad.

Pero hay factores de riesgo que podemos cambiar, incluyendo el sobrepeso y obesidad, la falta de ejercicio, los malos hábitos alimenticios y la presión sanguínea alta. La buena noticia es que estos riesgos pueden disminuir con el tiempo si tomas decisiones más saludables sobre tu dieta y rutina de ejercicio.

Perder de cinco a siete por ciento de tu peso puede reducir el riesgo de desarrollar pre-diabetes a la mitad, y el riesgo disminuye aún más conforme pierdes más peso.

 

Manejando los factores de riesgo

Si tienes riesgo de desarrollar diabetes o si ya te diagnosticaron, hay varias acciones que puedes llevar a cabo para tener un estilo de vida más saludable. Comienza hoy a tomar decisiones para cuidarte mejor al elegir alimentos nutritivos e integrales y al fijarte la meta de ejercitarte con regularidad.

Adoptar un estilo de vida saludable como familia también te motiva a trabajar en equipo y hace que exista apoyo entre unos y otros para alcanzar sus metas y mejorar su salud.

Considera probar nuevas recetas con más verduras y granos integrales; invita a tus hijos a que te ayuden a cocinar y sal a caminar con tu familia después de la cena. Enseñarle a tus hijos con el ejemplo ayudará a que ellos bajen su riesgo de desarrollar diabetes pues tendrán dietas más sanas y se ejercitarán más cada día.

Busca versiones más sanas de tus recetas favoritas para reducir el azúcar y las grasas.

Si tienes riesgo de padecer diabetes, cerrar los ojos no hará que éste desaparezca; pero hablar con tu médico sobre tu historial familiar y llevar a cabo acciones para mejorar tu dieta y nivel de actividad puede hacer la diferencia.

La diabetes es una condición que puede manejarse con decisiones inteligentes. Con la ayuda de tu doctor, y al estar pendiente de tu salud, tranquilizarás tu mente y tu corazón.

 

 

 

 

 

 

 

 

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Los aguacates y la salud cardiaca https://www.goredforwomen.org/portucorazon/nutrition-recipes/los-aguacates-y-la-salud-cardiaca/ https://www.goredforwomen.org/portucorazon/nutrition-recipes/los-aguacates-y-la-salud-cardiaca/#comments Mon, 23 Mar 2015 17:45:43 +0000 https://www.goredforwomen.org/?p=24054 No hay duda de que los aguacates son un ingrediente popular en […]

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No hay duda de que los aguacates son un ingrediente popular en los platillos latinos, ¿pero sabías que comer un aguacate al día puede ayudarte a bajar el colesterol?

Los aguacates tienen altos niveles de grasas monoinsaturadas ¡y eso es muy bueno! Un estudio reciente muestra que incorporar un aguacate diario a la dieta ayuda a bajar los niveles de colesterol y reduce el riesgo de enfermedades cardiacas, especialmente en individuos con sobrepeso.

 

¿Qué es el colesterol?

Puede sorprenderte saber que tu cuerpo necesita algo de colesterol para funcionar bien. El colesterol tiene un papel importante en la capacidad del cuerpo para producir hormonas, vitamina D y ayuda con la digestión de grasa (otra cosa muy buena). Lo que debemos tener en mente es que nuestros cuerpos nada más necesitan una cantidad limitada de colesterol “bueno” o saludable para mantenerse sano, así que antes de sobrepasarte con el guacamole, ¡asegúrate de ponerle atención a las porciones!

El colesterol se puede encontrar en tu cuerpo y comida; tu cuerpo produce más colesterol cuando comes una dieta alta en grasas saturadas y trans, encontradas comúnmente en carne, productos lácteos enteros y aves.

Los Centros para el Control y la Prevención de Enfermedades reporta que 71 millones de adultos en Estados Unidos tienen altos niveles de colesterol “malo” y por lo tanto el doble de riesgo de sufrir un ataque cardiaco. Las tasas son especialmente altas entre latinos; más del 40% de hombres mexicanos-estadounidenses y más del 30% de mujeres mexicanas-estadounidenses tienen altos niveles de colesterol “malo”.
Es importante hablar con el doctor sobre el colesterol. Muchos latinos se están volviendo conscientes de los peligros del colesterol alto y están siendo revisados por sus médicos para asegurarse de tener una buena salud.
¿Cuál es la diferencia entre el colesterol “bueno” y el “malo”?

El colesterol “malo”, también conocido como lipoproteínas de baja densidad (LDL), contribuye a la placa que bloquea las arterias, además de endurecerlas y volverlas menos elásticas. Lo anterior puede ser dañino para la salud cardiaca pues aumenta el riesgo de enfermedades cardiovasculares, infartos y ataques cerebrales.

El colesterol “bueno” también es conocido como lipoproteínas de alta densidad (HDL) y es considerado como un tipo de colesterol más saludable pues ayuda a eliminar el colesterol LDL de las arteria y por lo tanto disminuye el riesgo de sufrir enfermedades cardiacas.

 

¿Cómo puedes incorporar aguacate en tu dieta?

La mejor manera para reducir el riesgo de sufrir enfermedades y obesidad es moderar los niveles de colesterol con grasas saludables y con una dieta rica en frutas y verduras, granos integrales y productos lácteos bajos en grasa. Reemplazar los alimentos con colesterol “malo” por aguacate es un gran paso para mejorar tu salud cardiaca.

Hay muchas maneras fáciles de incorporar aguacate en los alimentos; su textura cremosa y sabor hacen que los aguacates sean versátiles en una gran variedad de platillos, ¡así que no te limites al tan conocido guacamole que puedes encontrar en cualquier fiesta!

Aquí hay algunas ideas para recetas:

• Ponle aguacate a un smoothie con yogurt bajo en grasa y fruta fresca.
• Rebana aguacate y colócalo encima de una ensalada de espinaca.
• Haz una salsa cremosa para tu pasta integral.
• ¡El aguacate rebanado es una de las guarniciones favoritas para los platillos latinos! Sólo agrega unas rebanadas a un plato de arroz y frijoles y tendrás una manera fácil y deliciosa de agregarle colesterol bueno a tu dieta.

¡Compra unos cuantos aguacates esta semana para tener un corazón sano y un auténtico sabor latino!

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National Walking Day: 4 Weeks of Healthy Tips https://www.goredforwomen.org/live-healthy/national-walking-day-4-weeks-of-healthy-tips/ https://www.goredforwomen.org/live-healthy/national-walking-day-4-weeks-of-healthy-tips/#comments Fri, 20 Mar 2015 15:07:21 +0000 https://www.goredforwomen.org/?p=24047 Try one tip a day for four weeks to improve your heart […]

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Try one tip a day for four weeks to improve your heart health.

Week One

  • Park and walk. How many times have you circled the parking lot to find “ the” spot? Spare yourself the stress and gain more energy by parking far away (or even in a remote lot) and walking farther to your destination.
  • Shake up the after-school routine. Limit screen time, including TV and video games, to less than 2 hours a day. Join your kids for a bike ride or shoot some hoops before starting on their homework. They’ll feel better and think better!
  • Warm up before you work out. If you plan to run, start by walking. Then walk fast, and then speed up to a jog to increase your heart rate. When you aren’t active your muscles are cooler and tighter. Go easy on them by letting them get gradually loose and warmer instead of making them go straight from cold to hot.
  • Dance! Do it in a ballroom, at a club or even in your living room. Just clear some space, put on some upbeat music, and shake a leg. You’ll burn calories and gain a new skill.
  • Stretch after every workout to help prevent injury or strain. Pick two or three of your favorite songs to play while you stretch — and don’t stop until they’re over. The minutes will speed by and you’ll get all the stretching you need.

Week Two

  • Get active at work. Many adults spend the majority of their day at work. Add some physical activity to your work day by taking 5 minute stretch breaks throughout the day, scheduling walking meetings when possible, or standing during conference calls.
  • Don’t get stuck in a workout rut. Incorporate a new physical activity every few weeks to stay motivated and make sure your workout is working. Try different activities and sports to keep your body guessing and to improve your fitness.
  • Take the stairs. The elevator may go up — but it doesn’t make your heart rate climb. Take the stairs instead. You may huff and puff at first, but over time, your body will thank you.
  • Get busy when you travel for business. See the sights in new cities by walking, jogging or bicycling. If you’ll be spending a lot of time in an airport, walk while you wait! Many airports now have designated walking paths that travelers can use while they are waiting for their flights.
  • Keep it local. Join a fitness center near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a lunchtime workout.

Week Three

  • Water is your friend! The harder and longer you work out, the more you need. Make sure to replace whatever water you sweat out after each workout. Your body needs it.
  • Snack smart! For an easy pre- or post-workout snack that won’t leave you feeling heavy, try healthy, easily digested carbohydrates such as fruits and vegetables, whole-grain cereal (with low-fat or skim milk), whole-wheat toast (with a little bit of almond or peanut butter), oatmeal, or low-fat or fat-free yogurt.
  • Tune into fitness during TV time. Reject your inner couch potato. Walk, jog in place or use the treadmill at the gym while you watch your favorite 30-minute show.
  • Skip the cake, say goodbye to pie and take a walk after dinner. You’ll get a reward that’s sweeter than dessert: more family time.
  • Step it up! To increase your physical activity, wear a pedometer or fitness-tracking device to find out how many steps you take on average each day. Then every two weeks increase your daily average by 500 steps. Before you know it, you’ll hit 10,000 steps a day!

Week Four

  • Slow down and stress less. Try to pace instead of race. Plan ahead and allow enough time to get the most important things done.
  • Master the art of working while walking by using a treadmill desk, phone headset or dictation app. Be creative to fit in fitness while you work!
  • Get enough sleep and cut the stress. Try to get six to eight hours of sleep each night. If you can’t sleep, take steps to help reduce stress and depression. Getting more physical activity may also help you sleep better.
  • Give up bad habits. Too much alcohol, nicotine or caffeine can increase stress. If you smoke, decide to quit now.
  • Try the buddy system. Enlist a physical activity accountability partner. The coworker who always holds you to your deadlines can serve double duty by helping you reach your fitness goals.

Take the first step to a healthier life by taking part in the American Heart Association’s National Walking Day on the first Wednesday in April.

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National Walking Day: It’s Time To Get Moving https://www.goredforwomen.org/live-healthy/national-walking-day-its-time-to-get-moving/ https://www.goredforwomen.org/live-healthy/national-walking-day-its-time-to-get-moving/#comments Fri, 20 Mar 2015 14:59:32 +0000 https://www.goredforwomen.org/?p=24044 Being physically active is important for overall wellness. About 80 percent of […]

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Being physically active is important for overall wellness. About 80 percent of adults don’t get enough activity to maintain good health. Regular physical activity can help you:

  • lower your risk of heart disease and stroke.
  • maintain a healthy weight.
  • reduce or control blood pressure.
  • raise HDL (“good”) cholesterol.
  • reduce your risk of diabetes and some kinds of cancer.
  • sleep better.
  • have more energy to do the things you love.

Physical activity is anything that makes you move your body and burn calories! This includes things like climbing stairs, gardening, housework, shoveling snow, walking the dog, playing sports and dancing, as well as traditional aerobic activities like walking, running, swimming and biking. Strengthening and stretching exercises are also good for overall stamina and flexibility. The simplest change you can make to improve your heart health is to start walking. It’s fun, free, easy, social and great exercise. A walking program is flexible and can be done just about anywhere. It’s easy to make walking a regular and satisfying part of your life.

Moderate activity means your heart is beating faster and you’re starting to sweat. You can carry on a conversation, but you’ll be breathing heavier.

Vigorous activity feels more taxing. Your heart is beating much faster. You can carry on a conversation, but will find yourself pausing to take a breath.

How Much is Enough?

Most adults should get:

  • at least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes per week, OR
  • at least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes per week, OR
  • a combination of moderate and vigorous activity, AND
  • moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.

If you need to lower blood pressure or cholesterol, aim for an average of 40 minutes of moderate to vigorous aerobic activity 3 or 4 times per week. Kids should get at least 60 minutes of moderate to vigorous activity every day. Thirty minutes a day, five times a week (30X5) is an easy goal to remember. You’ll benefit even if you divide your time into two or three sessions per day of 10 to 15 minutes each. Moderate activity means your heart is beating faster and you’re starting to sweat. You can carry on a conversation, but you’ll be breathing heavier. Vigorous activity feels more taxing. Your heart is beating much faster. You can carry on a conversation, but will find yourself pausing to take a breath. It’s Time to Get Moving! You may not be able to achieve this time goal right away. But remember, something is always better than nothing! And everyone has to start somewhere. Even if you’ve been sedentary for years, today is the day you can begin to make healthy changes in your life. If you don’t think you’ll make it for 30 minutes, set a more reachable goal. You can work up toward your overall goal by increasing your time as you get stronger. Don’t let all-or-nothing thinking keep you from doing what you can every day.

No More Excuses

People give many reasons for not making physical activity a priority. Do any of these sound familiar?

  • “I’m so busy. I just don’t have time!” Many Americans live with a packed schedule. You can make your health a priority over life’s other demands. Even our nation’s president sets aside time to exercise! You don’t have to do your whole workout all at once. Get up 30 minutes earlier in the morning or set aside 15 minutes of your lunch break.
  • “I can’t afford a gym membership.” Walking is free! If it’s cold or rainy, head to a shopping mall to walk. Look for a low-cost gym or city rec center. Buy some workout DVDs on sale or borrow them from the library. You can even download exercise podcasts.
  • “I got bored with my workout routine.” Try something new! There are so many ways to be active. Try tennis with some friends, soccer or catch with your kids or even just switching from yoga to karate. Your body and mind will benefit from the change.
  • “I feel too tired after a workout.” Chronic or extreme fatigue may signal a health problem, but if your healthcare provider clears you for exercise, you may just need to pace yourself better. Walk before trying to run. Make sure you’re getting enough sleep each night and eating healthy foods that fuel your body and give you energy.
  • “I don’t like exercising alone.” Find a buddy! Introduce yourself to someone at the gym, join a team or a walking group, find a neighbor to walk with, or play with your kids. When you exercise with others, it’s easier to hold each other accountable – especially on those cold, rainy days!
  • “I’m too young” or “I’m too old.” Neither excuse is true. When you’re in your 20s and 30s, it’s important to regulate your body’s metabolism, strengthen your heart and prevent future disease. When you’re older, exercise plays a vital role in keeping you healthy and strong. Several studies have shown how regular exercise improves quality of life during the aging process.

How to Get Started

  • Assess yourself. Realistically, what can you do? Can you walk at a brisk pace for 20 minutes? Can you swim one lap? Can you touch your toes? Base your starting point on what you can do today. Try tracking your activity for a week. Use it as a place to start and build up to more as you are able.
  • Add on gradually. Gradually increase your workouts by using intervals. For example, after every five minutes walking at your usual pace, try pushing yourself to walk for one minute at a faster pace. Before you know it, the faster pace will be your new normal.
  • Seek out credible resources. Visit heart.org/physicalactivity for free tips and tools. Books, videos, podcasts and other resources are also widely available.
  • Take the first step to a healthier life by taking part in the American Heart Association’s National Walking Day on the first Wednesday in April.

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Alpha Kappa Alpha Joins AHA To Go Red https://www.goredforwomen.org/about-heart-disease/alpha-kappa-alpha-joins-aha-to-go-red/ https://www.goredforwomen.org/about-heart-disease/alpha-kappa-alpha-joins-aha-to-go-red/#comments Fri, 20 Mar 2015 14:36:40 +0000 https://www.goredforwomen.org/?p=24040 Alpha Kappa Alpha Sorority, Incorporated® (AKA) goes further back than any other […]

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Alpha Kappa Alpha Sorority, Incorporated® (AKA) goes further back than any other African-American sorority, but when it comes to fighting heart disease in women; they are also the most forward facing.  Founded in 1908, AKA became the nation’s first Greek sorority for African-Americans when nine young visionaries at Howard University in Washington D.C. banded together for the benefit of others.

Following in the tradition of its founders, over a century later International President Dorothy Buckhanan Wilson makes sure they live up to their motto: “Service to All Mankind.”  AKA maintains an active portfolio of service programs under the Launching New Dimensions of Service program platform, ranging from Educational Enrichment, Health Promotion, Family Strengthening, Environmental Ownership, and Global Impact.  Joining the American Heart Association’s Go Red for Women initiative was the perfect fit with their strategic ideals and passion for helping others.

The signature colors on their sorority crest are salmon pink and apple green, but AKA is going red in a big way.  They are stirred by the fact that minority communities tend to have higher rates of heart disease and stroke than the general population, yet they tend to be less aware of their risks.  AKA has been going red in cities all across America to fight the No. 1 killer of  women.

Over the next four years, AKA has committed to continue raising awareness of heart disease and stroke by designating every February as Heart Awareness Month.  The Sorority will also promote Community Impact Days for February 2015 and 2016 to champion AHA/ASA activities.

The members of AKA have only just begun to go red, and they are already having great success!  This past February, AKA members kicked off their community impact activities around the country and made a tremendous impression on social media and in their local communities.  In St. Louis, they hosted “Dance for Heart Health.” In Kansas City, they launched the “Pink Goes Red Beauty Shop Tour.”  In Houston, they educated minority communities with the “Pink Goes Red Women’s Health Symposium” where they encouraged women to get their cholesterol and blood pressure checked, and to adopt healthy eating and exercise programs for themselves and their families.  There were also many other activities in other cities where AKA members showed their support of AHA, Go Red for Women, and women’s health!

The members of AKA have worked hand-in-hand with another outreach of the American Heart Association called “Have Faith in Heart.” Working through local church congregations, they sponsor “Go Red Sundays” that encourage women to wear red and get the word out about heart disease.  They also sponsor health screenings, CPR training, tips on healthy eating, as well as offering materials on heart disease and how to prevent it.

As you can see, when AKA says, “Service to All Mankind,” they mean it!

To read more about the rich history of the Alpha Kappa Alpha Sorority and the positive impact they are making in many ways throughout the world, visit their website: aka1908.com

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Webcast: Change Women, Change the World https://www.goredforwomen.org/about-heart-disease/heart-disease-news/webcast-change-women-change-the-world/ https://www.goredforwomen.org/about-heart-disease/heart-disease-news/webcast-change-women-change-the-world/#comments Fri, 13 Mar 2015 21:55:34 +0000 https://www.goredforwomen.org/?p=23963 On March 9, we joined forces with WomenHeart: The National Coalition for […]

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On March 9, we joined forces with WomenHeart: The National Coalition for Women with Heart Disease for a discussion about how women can help lead the change to prevent heart disease in themselves, their families, and their communities. Moderating the webcast was Ob-Gyn, ABC News Senior Medical Contributor, co-host of The Drs, Dr. Jennifer Ashton with remarks from the nation’s top health official, Health and Human Services Secretary Sylvia Burwell and National Heart, Lung and Blood Institute Director Dr. Gary Gibbons who explained how when a woman changes herself, she can also help change her family, her community, and ultimately the world. If you missed it live, you can watch and listen to the webcast below.

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Tacos de Picadillo de Pavo https://www.goredforwomen.org/portucorazon/nutrition-recipes/tacos-de-picadillo-de-pavo/ https://www.goredforwomen.org/portucorazon/nutrition-recipes/tacos-de-picadillo-de-pavo/#comments Fri, 06 Mar 2015 17:18:26 +0000 https://www.goredforwomen.org/?p=23903 Porciones 4 | 441 Calorías | 419 mg de sodio | $4.92 […]

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Porciones 4 | 441 Calorías | 419 mg de sodio | $4.92 por porción


Comer sano no es únicamente cuestión de nutrición, se trata de crear una experiencia divertida y deliciosa que todos puedan disfrutar. Si quieres probar cocinar algo nuevo para la familia o estás tratando de impresionar a un invitado para la cena, no busques más. Compartimos contigo esta receta de picadillo de pavo ¡Buen provecho!

Ingredientes 

  • 1 lb. de pavo molido
  • 1 cucharada de aceite de oliva
  • 2 cebollas medianas, cortadas en piezas de ½ pulgada
  • 1/2 taza de pasas sin hueso, remojadas en agua y escurridas
  • 2 manzanas pequeñas sin pelar, sin corazón y cortadas en piezas de ½ pulgada
  • 1 lata de chile jalapeño picado
  • 1/2 cucharada de comino molido
  • 1/4 de cucharada de clavo molido
  • 10 aceitunas rellenas de pimiento, enteras y escurridas
  • 1/4 de col pequeña, alrededor de 2 tazas, cortada en tiras de ¼ de pulgada de ancho
  • 1 jitomate cortado en cuadros de 1/2 pulgada, o
  • 1/2 lata de jitomates enlatados en cuadros, sin sal añadida o bajos en sodio
  • 4 cucharadas de cilantro fresco picado
  • 2 onzas de queso jack rallado bajo en grasa, alrededor de ½ taza
  • 8 tortillas de maíz, calentadas en estufa, horno o microondas
  • 1/2 taza de almendras en finas rebanadas (opcional)

Información nutricional

(por porción)

  • Calorías 441
  • Grasa total 8.1 g
  • Grasa saturada 1.5 g
  • Grasa trans 0.0 g
  • Grasa poliinsaturada 1.3 g
  • Grasa monoinsaturada 4.2 g
  • Colesterol 74 mg
  • Sodio 419 mg
  • Carbohidratos 59 g
  • Fibra 9g
  • Azúcares 29g
  • Proteína 36 g

Instrucciones

    1. Saltear el pavo molido en un sartén a fuego medio hasta dorar, quitar la grasa y desecharla.
    2. Agregar el aceite de oliva al mismo sartén y después las pasas remojadas, las manzanas cortadas, los chiles jalapeños finamente picados, la canela, el comino, el clavo, las aceitunas, la mitad de la cebolla picada y en caso de así desearlo, las almendras.
    3. Reducir el fuego a bajo, cubrir y cocer por 25 minutos, después retirar del calor.
    4. Mientras se cuece el picadillo, poner la otra mitad de la cebolla picada en un recipiente pequeño o taza para usar como guarnición para los tacos.
    5. Cortar el jitomate y colocarlo en otro recipiente pequeño.
    6. Poner la col, el cilantro y el queso rallado en recipientes individuales.
    7. Cuando el picadillo esté listo, transferirlo a un recipiente para servir.
    8. Servir con tortillas calientes. Se pueden utilizar tortillas frescas o congeladas; se envuelven en un trapo de cocina y se meten al microondas o se calientan una por una en un sartén sin grasa.
    9. Mantener las tortillas calientes y suaves al envolverlas en un trapo de cocina y sacarlas una por una según se vayan necesitando.
    10. Permitir que cada quien se prepare sus tacos con jitomate, col, cilantro, queso y cebolla.

Consejos adicionales

      Mantenlo saludable: Sirve este platillo con arroz integral en lugar de con tortillas; además agrégale pimientos verdes o rojos picados para consumir otra verdura.

      Consejos: Siempre puedes hacer picadillo de más y congelarlo para una comida futura; puedes descongelar y calentar cuando lo desees y servir con tortillas calientes y las guarniciones antes mencionadas.

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Entendiendo los defectos cardiacos congénitos https://www.goredforwomen.org/portucorazon/knowing-risk/entendiendo-los-defectos-cardiacos-congenitos-2/ https://www.goredforwomen.org/portucorazon/knowing-risk/entendiendo-los-defectos-cardiacos-congenitos-2/#comments Mon, 02 Mar 2015 18:35:43 +0000 https://www.goredforwomen.org/?p=23832 Cualquier padre primerizo puede atestiguar que tristemente no hay manual para el […]

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Cualquier padre primerizo puede atestiguar que tristemente no hay manual para el trabajo más importante del mundo.

Especialmente para primerizos, la idea de ser responsables de otro ser humano puede ser abrumador— sin considerar la posibilidad de que el bebé pueda nacer con una condición que amenace su vida.

Hay más de 18 tipos diferentes de defectos cardiacos congénitos conocidos.

Hasta 1.3 millones de estadounidenses tienen hoy alguna forma de defecto cardiaco congénito, y solamente en Estados Unidos, aproximadamente 36,000 bebés nacen con un defecto cardiaco cada año.

Así que con una incidencia de defectos cardiacos congénitos alarmantemente alta en Estados Unidos, ¿qué pueden hacer los padres para ayudarle a un niño que ha nacido con un defecto cardiaco congénito?

Aunque es cierto que los defectos cardiacos congénitos son la causa principal de muerte en bebés con defectos de nacimiento, la mayoría de estos son tratables si se diagnostica a tiempo.

Aquí hay algunos consejos que podrán ayudarte a navegar en el poco familiar y a veces aterrador mundo de los CHDs, y que te permitirán sentirte cómodo como padre— y como el mejor defensor de tu hijo.

 

1) ¿Qué es exactamente un defecto cardiaco congénito? 

Un defecto cardiaco congénito, o CHD por sus siglas en inglés, ocurre cuando el corazón o un vaso sanguíneo cerca del corazón no se desarrolla de manera normal antes del nacimiento.

 

2) ¿Cómo se diagnostican los defectos cardiacos congénitos? 

Generalmente, las enfermedades cardiacas severas se vuelven evidentes durante los primeros meses de vida. Algunos bebés se ponen azules o tienen presión sanguínea muy baja después de nacer; otros defectos causan dificultad al respirar, problemas de alimentación o poco aumento de peso, así que hay que estar al pendiente de estos síntomas.

 

3) ¿Cómo se trata un defecto cardiaco congénito?

No todos los defectos cardiacos congénitos necesitan tratamiento, pero existen muchos tratamientos y procedimientos diferentes para los distintos CHDs. La cirugía y la cateterización cardiaca son dos tratamientos comunes para defectos cardiacos congénitos y algunos niños necesitan múltiples cirugías; otros únicamente requieren de seguimiento regular con su cardiólogo para asegurar su buena salud cardiaca.

 

4) ¿Qué es la pulsioximetría y cómo le hago la prueba a mi bebé?

La pulsioximetría consiste en sensores que se colocan en la mano o pie del bebé para monitorear los niveles de oxígeno en la sangre. Si sus niveles son demasiado bajos, se llevan a cabo pruebas adicionales. Hay investigaciones recientes que han concluido que el uso de la pulsioximetría puede ayudar a identificar más del 90 por ciento de los defectos cardiacos. Es una herramienta muy efectiva y útil para diagnosticar y monitorear estos defectos.

 

5) ¿Cuál es el pronóstico para los niños diagnosticados con un defecto cardiaco congénito?

Cada defecto cardiaco congénito es diferente y existen distintos tratamientos y cirugías para niños con CHD; sin embargo, muchos niños que nacen con un defecto cardiaco congénito pueden esperar tener una vida bastante normal y buena calidad de vida. Con un tratamiento y seguimiento adecuado, los niños pueden crecer y vivir vidas llenas y enriquecedoras (ver más adelante la historia de Betty de Aragon).

 

6) ¿Cuántos tipos de defectos cardiacos congénitos debo conocer?

Existen más de 18 tipos de defectos cardiacos congénitos reconocidos, cada uno con diferentes síntomas y tratamientos. El defecto puede ocurrir en cualquier parte del corazón, como en la aorta, alguna de las cámaras, el atrio, etc. Los defectos cardiacos pueden afectar el corazón, los pulmones y otros órganos del cuerpo; hay exámenes, tratamientos y diferentes regímenes de cuidado para cada uno.

 

7) ¿Qué tipo de pruebas puedo esperar si a mi hijo le diagnostican un defecto cardiaco congénito?

Hay una gran variedad de pruebas que se llevan a cabo tanto para diagnosticar un defecto cardiaco congénito, como para monitorear regularmente al paciente una vez diagnosticado. El cardiólogo pediatra de tu hijo es la persona ideal para determinar exactamente qué tipo de pruebas necesita tu hijo.

El cardiólogo de tu hijo tomará el historial médico de tu pequeño y realizará un examen físico.

Una de las pruebas más comunes para los problemas cardiacos es el electrocardiograma, o ECG o EKG, el cual mide la actividad eléctrica del latido del corazón. El cardiólogo utiliza esta prueba para medir cuánto tiempo le toma a una onda eléctrica pasar a través del corazón y también para medir la actividad eléctrica a través del músculo cardiaco. La prueba determina si la actividad eléctrica en el corazón es normal, lenta, rápida o irregular, además le dice al cardiólogo si hay partes del músculo cardiaco agrandadas o que han trabajado de más. Es una prueba no invasiva en la que se ponen electrodos en el pecho con derivaciones.

Otros exámenes que puede elegir el cardiólogo de tu hijo son: un electrocardiograma (ECG o EKG), radiografía de tórax, un ecocardiograma, una cateterización cardiaca y angiograma, una resonancia magnética (MRI por sus siglas en inglés), una tomografía computarizada del corazón (CT) o un monitor Holter por 24 horas. Por supuesto que el cardiólogo pediatra de tu hijo podrá determinar qué pruebas posteriores de necesitan tanto para diagnosticar al pequeño como para darle seguimiento en un futuro.

La mayoría de estas pruebas son mínimamente invasivas y algunas no lo son. Asegúrate de hablar con el doctor de tu hijo sobre cualquier preocupación que tengas al respecto.

 

8) A mi hijo le diagnosticaron un defecto cardiaco congénito, ¿qué hice mal?

¡Absolutamente nada! Desafortunadamente, muchos padres se culpan cuando descubren que su hijo tiene una enfermedad crónica o un defecto de nacimiento. Es importante recordar que amas a tu hijo y por lo tanto jamás harías algo para causarle daño de forma intencional, así que no puede ser tu culpa. Trata de dejar a un lado los sentimientos de culpa y remordimiento para que puedas enfocarte en ayudar a tu hijo a alcanzar su máximo potencial.

 

9) A mi bebé le diagnosticaron un defecto cardiaco congénito, ¿significa que será más propenso a sufrir enfermedades?

Es muy probable que tu hijo contraiga las mismas enfermedades comunes que la mayoría de los niños. Habiendo dicho eso, se debe tener cuidado extra con los niños que tienen un defecto cardiaco congénito para asegurarse de que las enfermedades no causen ninguna complicación para el corazón. La buena higiene, buena nutrición, ejercicio y hábitos de sueño saludables deben ser universales para todos los niños y son clave para prevenir y curar enfermedades.

Si al doctor de tu hijo le preocupa el riesgo de infección, trata de evitar los lugares abarrotados de gente. Además, asegúrate de estar al corriente con las vacunas rutinarias y los tratamientos preventivos; el doctor de tu hijo podría recomendarte vacunarlo anualmente durante la temporada de gripe.

 

10) Ser padre de un niño con defecto cardiaco congénito puede ser agotador y abrumador. ¿Qué puedo hacer para cuidarme a mi mismo?

Una de las cosas más comunes que ocurren cuando le diagnostican un defecto congénito o enfermedad cardiaca a un niño es que los padres descuidan de si mismos. Pero cuidarte a ti mismo es lo más importante que puedes hacer, tanto por ti como por tu hijo. Así como en el avión las instrucciones de seguridad dicen que te pongas primero la máscara de oxígeno antes de ayudar a otros, tienes que cuidarte a ti para poder estar ahí para tus seres queridos.

Tómate aunque sea 15 minutos para salir a caminar, jugar un juego relajante, escuchar música o hablar con un amigo en el teléfono, lo que te ayudará a cargar energía y refrescarte para estar al máximo tanto para ti como para aquellos a los que cuidas.

 

Sí, es cierto. Ser padre de un niño con un defecto cardiaco congénito puede ser abrumador, pero muchos padres se sienten motivados al leer historias sobre adultos que crecieron y han vivido de manera exitosa con un defecto cardiaco congénito; una de esas historias es la de Betty de Aragon, voluntaria de Go Red for Women, quien fue diagnosticada de niña, tuvo varias cirugías a corazón abierto y ahora ha tomado el control de su salud como adulto lo que es empoderante para cualquiera que viva con un defecto cardiaco congénito. Así que aunque tener un hijo con CHD no es lo que todos quieren como “normal”, tú y tu hijo encontrarán, así como lo hizo Betty, una nueva definición de “normal” que será natural para ustedes.

 

Sobre todo, confía en tus instintos para darle el mejor cuidado a tu hijo y no dejes que un diagnóstico le impida vivir una vida saludable y gratificante.

 

En heart.org puedes encontrar más información, recursos y consejos para cuidar a un niño con defecto cardiaco congénito.

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Red Dress Collection 2015 Models https://www.goredforwomen.org/get-involved/go-red-women-red-dress-collection/2015-celebrity-testimonials/ https://www.goredforwomen.org/get-involved/go-red-women-red-dress-collection/2015-celebrity-testimonials/#comments Wed, 25 Feb 2015 16:37:11 +0000 https://www.goredforwomen.org/?p=23781 Each year, celebrities join the American Heart Association’s Go Red For Women® […]

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Each year, celebrities join the American Heart Association’s Go Red For Women® Red Dress Collection™ 2015 presented by Macy’s to demonstrate their support for women’s heart health during Mercedes Benz Fashion Week. Founded by The Heart Truth®, the event reminds women of the need to protect their heart health and inspires them to make a change because heart disease and stroke is not just a man’s disease. Check out why each celebrity has joined the movement to end heart disease and stroke in women, and watch Red Dress Collection 2015 now!

Alexa Ray Joel

Family is why I Go Red. I know my numbers so that my family history of heart disease is just that—history. Losing my grandmother to heart disease was an eye-opener for me and my family. While heart disease runs in my family, I can take steps to prevent it by making simple lifestyle changes and by having regular checkups to always know my numbers – we’re talking about cholesterol (LDL and HDL), blood pressure, blood sugar and BMI. Start checking and tracking your blood pressure today at heart360.org. It could save your life.


Barbara Eden

The women in my life is why I Go Red. Heart disease is not just a man’s disease. In fact, 1 in 3 women will die of heart disease and stroke. The good news is, heart disease and stroke can be prevented with education and lifestyle changes. I’ve played some pretty remarkable roles on TV and the big screen. But I’ve teamed up with Go Red For Women to raise awareness about a serious, and very important issue – heart disease. How can you make a change? Stop smoking. Eat healthier. Walk more. Starting today.


Bethany Mota

My grandfather, who I lost to heart disease, is why I Go Red. And while heart disease runs in my family, I can take steps to prevent it by making simple lifestyle changes because 80% of cardiac events are preventable. My YouTube conversation with the President before his recent State of the Union address reminded me how important it is to advocate for what you care about. For me, that’s living a heart-healthy life. Join me by advocating for women’s heart health at YoureTheCure.org!


Carla Hall

The Chew family is why I Go Red. As a chef who hails from Nashville, I’m always excited to cook up delicious comfort food for my friends and family. While cooking and eating are two passions of mine, I’m also mindful of ingredients that are good for my heart. A pinch of salt, nothing more. Plus, lots of fruits and veggies! Through simple lifestyle changes, such as eating fruits and vegetables and reducing your sodium intake, heart disease can be prevented. Take the Pledge to cut your sodium intake.


Catt Sadler

The E! family is why I Go Red. I’ve done countless celebrity interviews both on and off the red carpet, and one thing’s for certain… nothing makes a bigger, bolder statement than a fabulous red dress! As a working mom, I know there’s a lot on our plates, but the American Heart Association recommends at least half of it be fruits and veggies.


Ciara

My son is why I Go Red. I was surprised to learn that heart disease is the leading cause of death among African American women, yet less than half are aware it’s their greatest health threat. As a mother, those stats really hit home. The more we know about the signs, symptoms and prevalence of heart disease and stroke, the more we can do to prevent it. The AHA says exercise can be as simple as walking 30 minutes a day. Join me and make a change.


Cynthia Bailey

My family is why I Go Red. Heart disease is the leading cause of death among African American women, yet less than half are aware it’s their greatest health threat. The more we know about the signs, symptoms and prevalence of heart disease and stroke, the more we can do to prevent it.


Dascha Polanco

My fans are why I Go Red. Heart disease is the leading cause of death for Hispanic women, yet less than half are aware it’s their greatest health threat. Fortunately, we can take steps to prevent heart disease and stroke by making easy lifestyle changes. Think of every meal as a way to better health: from lower salt intake (just a pinch!) to swapping out sugary drinks for water instead.


Donna Mills

My mother is why I Go Red. I lost my mother to heart disease, and sadly, she was even younger than I am today. It’s because of her, my daughter Chloe and the rest of my family that I support Go Red For Women in their fight to end heart disease in women.The facts show that family history is an important risk factor. You can take part in an innovative study that has the potential to transform our ability to treat and understand heart disease: The Health eHeart Study to create a legacy of heart health for our daughters.


Hoda Kotb

The women in my life is why I Go Red. Heart disease is not just a man’s disease either. In fact, 1 in 3 women will eventually die. The good news is, heart disease can be prevented by making simple lifestyle changes. Getting 30 minutes a day of moderate to vigorous physical activity doesn’t just improve heart-health, it improves overall health, too, staving off diabetes, hypertension and more. That’s why I support women’s heart health.


Irina Pantaeva

My mother is why I Go Red. I have a family history of heart disease and stroke, but it doesn’t have to be my fate. I know that diet and exercise are key to being truly heart healthy. That’s why I support women’s heart health.


Jennette McCurdy

My fans are why I Go Red. While I won’t ruin your day with a cloud of saddening statistics about the number of annual heart disease-related deaths or the types of heart disease, I will share with you one fact that sticks out to me the most: heart disease is highly preventable. One of those simple lifestyle changes is swapping those sugary drinks for water. That’s why I support Go Red For Women and their mission to save women’s lives.


Kristin Cavallari

My family is why I Go Red. As a wife and mother of two young children, I know how important it is to not only care for my family, but to make my health a priority as well. I was surprised to learn that 1 in 3 women die of heart disease and stroke, yet only 1 in 5 believe they’re at risk. Heart disease is 80 percent preventable with simple lifestyle changes. What’s one of those lifestyle changes, you ask? Stop smoking. Today.


Laverne Cox

My family is why I Go Red. Heart disease is the leading cause of death among African American women, yet less than half are aware it’s their greatest health threat. That’s why I am so proud to Go Red. The more we know about the signs, symptoms and prevalence of heart disease, the more we can do to prevent it. There’s power together to build healthy lifestyles for our families and loved ones. Get in the conversation through the AHA’s Empowered to Serve community at EmpoweredToServe.heart.org. Start checking and tracking your blood pressure today at Heart360.org. It could save your life.


Rosie O’Donnell

My family is why I Go Red. Coming back from heart disease wasn’t easy and I relied heavily on my network of friends and family members to help me not only recover, but get healthy. That’s why I support women’s heart health. Find your own network with the American Heart Association’s online patient support network supportnetwork.heart.org.


Star Jones

My open heart surgery is why I Go Red. In 2010, I was diagnosed with heart disease and I was told I needed open heart surgery to repair my aortic valve. And, yes, we’re talking the real kind where they crack your chest and take your heart out of your body. As a part of my recovery, I elected to do cardiac rehab and that was one of the best decisions of my life. I’m telling you cardiac rehab will rival any boot camp out there, but the intensity and hard work was so worth it in helping me get my strength back. Recovery from heart disease ain’t easy. We’ve got to get busy, especially in our underserved communities that fall below a certain socio-economic line if we plan to help ALL Americans. In those communities, we see spikes in heart disease partly because of a lack of awareness and partly because of financial constraints that prevent leading a heart healthy life. Addressing those larger, system causes of heart disease has the potential of drastically improving our odds of reaching our 2020 impact goal. One way you can do that yourself is by signing up for YoureTheCure.org to advocate for healthy equity for ALL Americans.


Thalia

My fans are why I Go Red. Heart disease is the leading cause of death for Hispanic women, yet less than half are aware it’s their greatest health threat. Heart disease also disproportionality effects the Hispanic community, particularly those without the financial means and access to live heart healthy. Awareness is our greatest weapon in this fight. One way you can do that yourself is by signing up for YoureTheCure.org to advocate for healthy equity for ALL Americans.


Tracy Anderson

My grandfather is why I Go Red. My life’s work is all about helping people enhance their physical health and wellbeing. But it’s important that women do not overlook one of their most important muscles, their hearts. Fortunately, we can take steps to prevent heart disease by making easy lifestyle changes, such as exercising regularly and eating well. Did you know the American Heart Association recommends 30 minutes a day, five days a week of moderate to vigorous physical activity? Get. It. In.


Zendaya Coleman

My fans are why I Go Red. Women are more likely than men to have heart disease or a stroke, but fortunately, we can help prevent heart disease by making easy lifestyle changes. Singing, dancing and acting are my passions. It’s what I live for and want to spend my entire life doing. And to do that, I need to make my heart health a priority now. After a great dance class in the studio, I always make sure to hydrate…and with the water, kick those sugary drinks to the curb.


Fifth Harmony

Our fans are why we Go Red. Heart disease is not just a man’s disease, but fortunately, we can help prevent heart disease by making easy lifestyle changes. In order to fulfill our passions for singing, songwriting and performing are among our greatest passions, we need to make our heart health a priority. Being physically fit and heart-healthy is required for what we love to do. And we couldn’t agree more with the American Heart Association’s recommendation of 30 minutes of physical activity a day, five times a week. That’s why support Go Red For Women and their mission to end heart disease and stroke in women – to encourage women everywhere to put their hearts first.

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