Keep your heart healthy

If you are 45 or over make sure that you have your cholesterol checked at least every five years.

When asked to name their greatest health threat, many American women cite breast cancer. In fact, heart disease is the leading cause of death among women. Happily, there are steps you can take to reduce your risk of getting this disease.

Heart disease has long been viewed as a "man's illness." Yet, in the United States, more than 300,000 women die each year from this disease. So, what can you do to reduce your risk of getting heart disease? The main course of action is to make lifestyle changes: For example, change your diet, give up smoking and squeeze exercise into your daily routine. You should also arrange regular blood pressure and cholesterol checks.

What causes heart disease?

One of the most common causes of heart disease is coronary artery disease. This is where the arteries that supply the heart with oxygen and nutrients become narrowed by the buildup of plaque, restricting the supply of blood and oxygen. Plaque is a fatty substance caused by too much bad  cholesterol being present (see box on the following page). Over time, plaque causes the arteries to harden and narrow (called atherosclerosis), which can begin when you are young but take decades before signs of heart disease appear. Atherosclerosis can lead to a heart attack.

If you are 45 years or older, make sure you have your cholesterol checked at least every five years (or more often if you have risk factors for heart disease). To reduce your total cholesterol level (total of LDL and HDL), cut down the amount of saturated fats in your diet. Saturated fats include animal fats and some vegetable fats, and are found in products such as red meat, butter, lard, cheese and whole milk. Also include more fiber into your diet, such as oats, beans, fruit and vegetables, to reduce your total cholesterol level. Exercise, weight control and not smoking can also help. If these diet and lifestyle changes don't lower your cholesterol enough, your doctor may also suggest medication.

Control your weight

Obesity increases your risk of heart disease, high blood pressure and diabetes. You are obese if you are more than 30% above your ideal weight. If you are not sure of your ideal weight, use the body mass index (BMI) chart, which can be found at www.acog.org. See our article on weight control for tips on how to lose weight.

Talk with your doctor about a diet and exercise plan that works for you. Plan your exercise program to suit your interests and lifestyle. If you choose activities that you enjoy, you are more likely to stick at it. There are also plenty of everyday activities that are not perceived as exercise but are of moderate physical intensity–for example, gardening or washing the car.

Lower your blood pressure

When arteries are narrowed by plaque, blood pressure increases. If high blood pressure is left untreated, this can also lead to heart disease so it's important to get your blood pressure checked regularly by your doctor. A blood pressure reading includes two numbers that measure the force of blood in your arteries when your heart contracts (the systolic or first number) and relaxes (the diastolic or second number). A blood pressure reading of less than 120 over 80 is considered normal. High blood pressure is a blood pressure reading of 140/90 or higher.

If regular exercise, weight control and not smoking fail to keep your blood pressure within the normal range, you may need to take medication.

Finally …

Thankfully, women are becoming more aware of the risks for developing heart disease and are taking steps to reduce them. The good news is you have a lot of power to prevent heart disease–why not start today?