Surveys show that few women consider heart disease to be their biggest health threat. Unfortunately, heart disease is the leading cause of death in the United States, and women are its primary target. Heart disease accounts for more than one-third of women who die each year in the United States. In fact, heart disease kills more women each year than breast cancer.
Your risk of heart attack and stroke increases with age. This is especially true after menopause. But protecting yourself against heart disease can start early. A buildup of plaque in your arteries, called atherosclerosis, can lead to a heart attack or stroke. Atherosclerosis can start in your teens or twenties.
Check for risks
Talk to your healthcare provider about your cholesterol and blood pressure. Get both tested. The higher either is, the higher your risk of heart disease and heart attack. To check for cholesterol, you’ll have a blood test, usually after fasting. This test is done to measure the fats in your blood. It will tell you:
But cholesterol is only part of the story. Your health care provider will review your medical history. They’ll also ask about any family history of heart disease. This information helps them assess their personal risk of the disease. Your health care provider may determine that you need medication to lower your cholesterol. Or your health care provider may recommend that you make lifestyle changes before prescribing a medication.
Heart disease may be preventable for some women. The following lifestyle changes can help women reduce their risk of heart disease:
Maintain a healthy weight
Being overweight increases your blood pressure, cholesterol and triglyceride levels. It also increases your risk of developing type 2 diabetes. This condition also increases your risk of clogged arteries and heart attacks.
Losing weight can lower your cholesterol levels and blood pressure. It can also lower your chances of developing diabetes. Losing even 5% to 10% of your body weight can help. Talk to your healthcare professional about your weight.
Quitting Smoking
Smokers are more than twice as likely to have a heart attack as non-smokers. Chemicals in cigarette smoke constrict coronary arteries, reducing blood flow. Smoking also makes the lining of blood vessels sticky, which can lead to blood clots forming more easily and causing strokes.
Get Active
Aim to do at least 30 to 40 minutes of moderate to vigorous exercise 4 to 5 days a week. Exercise reduces the risk of heart disease. Exercise can increase good cholesterol and decrease bad cholesterol.
Change fat
Vary the fats in your diet. Avoid butter and other saturated fats. Instead, use liquid margarine, packaged margarine, olive oil, or canola oil. But use fats sparingly, as they’re all high in calories. Each fat contains about 100 calories per tablespoon. Too much dietary fat of any kind can lead to weight gain.
It also restricts:
Eat fruits and vegetables
Eat lots of produce. Moderately active women should eat at least 3 cups of vegetables and 2 cups of fruit each day. Studies have shown that a diet high in fruits and vegetables can help lower blood pressure and reduce the risk of heart disease.
Fiber Up
Soluble fiber helps reduce LDL cholesterol. Oatmeal, whole-grain bread, and other whole-grain foods are good sources of this nutrient. Adults should eat 6 to 9 ounces of grains per day. Half of this amount should be whole grains.
Drink alcohol in moderation
Women should limit their alcohol intake to one drink or less per day, which is the equivalent of 12 ounces of beer, 4 to 5 ounces of wine, or 1 1/2 ounces of 80-proof distilled liquor.
