Cardiovascular disease is the umbrella term for all types of diseases that affect the heart or blood vessels, including coronary heart disease (clogged arteries due to buildup of fat, cholesterol, and other substances), which can cause heart attacks, stroke, heart failure, and peripheral artery disease.
There is a lot that we, as women, can do to protect our hearts and stay healthy. Here are a few measures that you can take to live a heart-healthy lifestyle.
1. Know your risk
It is important to understand your risk of cardiovascular disease. Some risk factors are not preventable such as your age, sex, and family history. However, most risk factors are preventable including smoking, alcohol consumption, obesity, unhealthy eating habits, lack of regular physical activity, etc. Your risk is also higher if you have high blood pressure, high cholesterol, and diabetes. Knowing your risk and making the effort to change the ones you can, can greatly improve your overall health.
Did you know that
More than 800,000 people die of cardiovascular disease every year in the USA.
2. Recognize the symptoms for cardiovascular emergencies
Every woman should be able to recognize symptoms for cardiovascular emergencies such as:
– Myocardial infarction (heart attack): sudden chest pain or discomfort, chest burning or indigestion, upper back, neck or jaw pain, dizziness, shortness of breath, nausea
– Heart arrhythmia (irregular heartbeat): palpitations or fluttering feelings in the chest
– Heart failure: shortness of breath, fatigue, and swelling in the ankles, feet, legs, abdomen, or neck veins.
Some of these symptoms may happen with increased physical activity such as walking or other daily activities, or at rest with more severe disease.
3. Get your blood pressure, cholesterol, and HbA1c checked
Preventative care is important! Annual visits to your primary care physician and regular screenings can help to identify your risk for cardiovascular disease. Your HbA1c measures your body’s ability to process glucose (sugar). Talk to your doctor about checking your cholesterol, body mass index (BMI), and blood pressure. If you are already diagnosed with diabetes and hypertension, then be sure to check your blood pressure and blood sugar at home daily.
Did you know that
Women generally get heart disease about 10 years later than men do, but it’s still women’s #1 killer.
4. Maintain a healthy weight
Your body mass index (BMI) is used to determine whether you are at a healthy weight. Always talk to your healthcare provider about what BMI is right for you. You can also use an online calculator to find out your current BMI.
Incorporating at least 30 minutes daily of aerobic exercises such as brisk walking, running, biking, jump rope, and swimming can significantly reduce your risk of heart disease. Your health provider can assist you with finding out what types of physical activities are safe for you, especially if you already have existing medical conditions.
The U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans recommends that each week, adults get at least:
- 2 hours and 30 minutes of moderate-intensity aerobic activity (for example, 30 minutes 5 days a week), or
- 1 hour and 15 minutes of vigorous-intensity aerobic activity (for example, 25 minutes 3 days a week), or
- A combination of both moderate-intensity and vigorous-intensity activity.
You can also set simple goals such as taking more computer breaks to stretch or walking short distances instead of driving.
Did you know that
If most of your fat is around your waist rather than at your hips, you are at a higher risk for heart disease and type 2 diabetes. This risk may be high with a waist circumference that is > 35 inches for women or > 40 inches for men.
5. Avoid smoking and alcohol
Smoking and alcohol consumption are two significant risk factors for heart and other chronic diseases.
If you don’t smoke – don’t start! If you do smoke or vape, even small cutbacks in smoking go a long way in preventing serious disease. Set a quit date, get support from family and friends, and stay busy and active. Avoid things like caffeine that trigger cravings, enjoy healthy meals and snacks, and track your progress. Avoid secondhand smoke as much as possible. If you have trouble quitting smoking on your own, consider joining a support group. Your healthcare provider can also assist with providing medications that can help.
Limit alcohol intake to ≤1 drink per day for women, and ≤2 drinks per day for men.
6. Reduce your salt & sugar intake
“Eat a balanced diet” – an easy saying to repeat but a hard habit to maintain if you’re not used to it. Pay attention to the sodium content listed on the nutrition label on the foods you purchase. Make an effort to reduce sodium, saturated and trans fats, and added (refined) sugars. Increase the fruits, vegetables, and whole grains in your diet. Try growing your own fresh produce and eating more home-cooked meals.
7. Manage stress
The past few years have been an especially stressful time for most individuals. Learning how to manage stress and healthy ways to cope with problems can improve your mental and physical health. Try incorporating a few stress-reducing techniques into your routines such as aromatherapy, meditation, yoga, breathing exercises, counseling/therapy, and spiritual activities. You can request more support from your health provider.
Understanding how heart disease impacts women is the first step in making a management plan to lower your risk of heart disease. Make a pledge today to engage in healthy heart-living and maximize your ability to enjoy life.