What women need to do to be heart healthy
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Throughout their lifetime, women often focus on preventing breast cancer or osteoporosis as they are touted more as being a “woman’s disease.” But for a woman living in the United States, heart disease is the leading cause of death and the earlier in her life a woman takes steps to reduce her risk, the less likely she’ll face that scenario.
Before menopause, a woman has more protection from developing heart disease than after the change of life occurs. Studies have shown that after menopause, the risk of heart disease goes up due to decreasing levels of the female hormone estrogen. Estrogen is associated with higher levels of high-density lipoprotein (HDL or “good” cholesterol) and lower levels of low-density lipoprotein (LDL or “bad” cholesterol). Once natural estrogen decreases, the HDL levels decrease and the LDL levels increase raising the risk of heart disease.
A woman’s life expectancy in the United States is 79 years so women can expect to live a large part of their lives with an increased risk of heart disease. Currently, 1 out of 4 women older than 65 has some form of identified heart disease.
There are several steps a woman can take to help reduce this risk over her lifetime helping her to live a long, healthy life:
1. Maintain a healthy body weight
Staying within her ideal body weight range over her lifetime can be a big plus in reducing the risk of heart disease. Excess adipose tissue, particularly in the central abdominal area (belly fat), can increase the risk of a heart attack or stroke.
2. Regular physical exercise
Keeping oneself fit and active is a huge step in controlling body weight. Find an exercise activity you enjoy doing and will stick with in the long-run. It’s never too late to start.
3. Don’t smoke
4. Eat a heart-healthy diet
A diet rich in fruits, vegetables, nuts, whole grains, seeds, lean protein, fish and lowfat dairy will feed your body the nutrients it needs while protecting your heart. The Mediterranean Diet is a good example of a heart healthy meal plan to try.
5. Control any current risk factors
If you already have high blood pressure, diabetes, or high cholesterol, it’s important to manage these health conditions. Work with your doctor to find an effective treatment plan suited for you.
6. Avoid excessive alcohol intake
Drinking excessively has many risks including contributing to obesity, raising triglycerides and blood pressure, and can lead to a stroke. If you choose to drink alcohol, keep it in moderation of no more than one drink per day as a woman.
7. Manage stress
Stress will always be present throughout our lives but it’s how we deal with it that matters. Find ways to cope with stress helping to reduce its affects as it is considered to be a contributing factor for heart disease.
8. Talk with your doctor about aspirin
Discuss with your doctor if you would benefit from a daily dose of aspirin. It is not for everyone and never begin taking it without consulting with your doctor first.
9. Know the symptoms of a heart attack
Heart attacks are more severe in women than in men. In the first year after a heart attack women are more than 50% more likely to die than men are. In the first 6 years after a heart attack, women are almost twice as likely to have a second heart attack.
Women have different symptoms of a heart attack than men. Many women who have a heart attack do not know it. Women tend to feel a burning sensation in the upper abdomen and may experience lightheadedness, an upset stomach, shortness of breath, sweating, and an ache or feeling of tightness in the chest, arm, neck, jaw, or abdomen. Because they do not feel the typical chest pain, many women ignore symptoms indicating they are having a heart attack. Always call 911 if you experience those symptoms and you suspect it is a heart attack.