Heart disease affects an estimated 60 million Americans.  With a death rate of 235 per 100,000 people, heart disease is the leading cause of death in the U.S.  Since 1984, more women than men have died of heart disease, stroke and other cardiovascular diseases. 

During an average lifetime, the human heart will beat more than 3 billion times – pumping blood to fill about 1 million barrels.  Certain lifestyle choices stress this hard-working muscle and contribute to the development of heart disease.

Lose weight
If you are overweight, lose those extra pounds.  About 250,000 deaths per year – about 12 percent of total U.S. deaths – are due to a lack of regular physical activity.  “Women who are less physically fit have a 30 to 50 percent greater risk of developing heart disease,” said Cardiologist Dr. Molly Szerlip, MCG Cardiovascular Center.  Women who are sedentary or are overweight by 30 percent or more are particularly at risk.

Low-to-moderate intensity activities, when done for as little as 30 minutes a day, bring benefits.  These activities include pleasure walking, climbing stairs, gardening, yard work, moderate-to-heavy housework, dancing and home exercise.  More vigorous aerobic activities – brisk walking, running, swimming, bicycling, roller-skating and jumping rope – are best for improving heart and lung fitness.

Eat healthy
Better eating habits and wiser food choices can help you maintain greater heart health.  “Women should eat a balanced diet rich in fruits, vegetables, grains, fish, poultry, lean meat and low-fat dairy,” advised Dr. Szerlip.  “Avoid processed foods that are high in saturated fat, cholesterol and trans-fatty acids.”

The American Heart Association suggests:

• Eat five or more servings of fruits and vegetables per day.
• Choose six or more servings of grain products per day.
• Consume fats and oils with less than two grams of saturated fat per tablespoon.
• Include fat-free and low-fat dairy products, fish, legumes, poultry and lean meats.
• Eat at least two servings of fish per week.

Maintain healthy cholesterol levels
High cholesterol is a leading risk factor for heart disease.  “Cholesterol is a fat-like substance in your blood that can build up in the walls of your arteries and, over time, restrict blood flow,” said Dr. Szerlip. 

Your total cholesterol level includes LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides, another form of fat in the blood.  “Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood.  You want to keep your total cholesterol level at less than 200 mg/dL, your LDL level at less than 100 mg/dL and your HDL level at 60 mg/dL or higher.”

Women with inherited or acquired low levels of HDL or high levels of LDL blood cholesterol are most at risk for heart attack.

Reduce Blood Pressure
Nearly one in three U.S. adults has high blood pressure, many of whom don’t even know it.  “High blood pressure is called the ‘silent killer’ because symptoms are nonexistent.  The only way to know that you have it is to have your blood pressure checked,” Dr. Szerlip said. “That is why it is so important to have your blood pressure checked at least once a year.”

To help you maintain a normal, healthy blood pressure – 120/80 mm Hg or less – limit salt intake to less than 2,400 mg of sodium per day.  Also, women should limit alcohol consumption to no more than one drink per day.

“Diseases of the heart claim the lives of more than 500,000 women every year – more than the next 16 causes of death combined.  Heart disease is often controllable.  With the right lifestyle -- diet, exercise, weight control, and healthy blood pressure and cholesterol levels – women can greatly reduce their risk of heart disease,” Dr. Szerlip said.

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For more information,
visit goredforwomen.org