Strategies To Prevent Heart Disease In Women
Your actions today can help to prevent, delay or minimize the effect of heart disease. The key strategy is controlling risk factors.
True, you cannot control every risk factor. For example, family history of heart attack is a risk factor for heart disease. In other words, heart disease tends to run in families. However, for some families this is partly due to behavior not just due to genetics. Family members tend to eat the same foods, and whether a person chooses to be physically active or to smoke can depend on the home environment and the example of other family members.
Age and gender also influence your risk of heart disease. The good news for women is that they develop heart disease later in life than do men. The risk for a heart attack increases steeply after the age of menopause. Experts used to think that the change in estrogen levels after menopause might be the reason for this steep increase in heart disease risk. This is no longer thought to be true, since we know estrogen replacement after menopause doesn't help a woman's heart risk.
Major Risk Factors
Here is a review of key risk factors for heart disease.
Cholesterol and triglycerides are types of lipids. Like other lipids, they are soft, fatlike substances that serve as a source of fuel. If you have too much cholesterol it can buildup inside your arteries, forming a deposit that is called a "plaque." A plaque in your artery can interfere with smooth blood flow and encourage blood clots to form. This is how a plaque — also called atherosclerosis — can lead to a heart attack.
To circulate through your blood, cholesterol and triglycerides combine with proteins to form lipoproteins.
There are four types of lipoproteins, differing in the ratio of protein to triglyceride and cholesterol. The two most important types are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL cholesterol, the so-called "bad" cholesterol, is transported to sites throughout the body. LDL cholesterol does serve useful purposes. It can be used by your body to repair cell membranes or to make hormones. LDL cholesterol, however, can accumulate in the walls of your arteries as plaque, so too much of it is a bad thing.
HDL cholesterol, the so-called "good" cholesterol, transports excess cholesterol (including cholesterol from artery plaques) to the liver. In this way, HDL does you a good service. In the liver, excess cholesterol can be altered and removed from the body.
Every woman should know her total cholesterol, LDL cholesterol, HDL cholesterol and triglyceride levels. All four values help create your lipid profile, and this profile helps define your heart disease risk.
Women tend to have higher HDL levels than men, but after menopause this difference becomes less marked. The HDL level can begin to drift down and the LDL level can go up. Diet, exercise and one drink of alcohol per day (for women who already drink) all help to keep a healthy balance of HDL and LDL cholesterol. Cholesterol-lowering medications, especially drugs called statins, continue to provide great results for women with heart disease and women with an increased risk of heart disease.
Normal blood pressure level is defined as less than 120 millimeters of mercury (mm Hg) for systolic blood pressure (the top number in the blood pressure ratio) and less than 80 mm Hg for diastolic blood pressure (the bottom number in the blood pressure ratio). Mildly elevated blood pressure (120 to 139 mm Hg for systolic pressure, or 80 to 89 mm Hg for diastolic pressure) is called "prehypertension." People with prehypertension usually develop hypertension as they grow older. The higher the blood pressure, the more likely it is to take a toll on the heart and on the brain. High blood pressure is strongly associated with stroke, as well as with heart failure and kidney failure.
How frequently should you get your blood pressure checked? The answer depends on whether or not your levels are high. If your blood pressure is normal, get it checked at least once every two years. If it is high-normal, get it checked once a year. If it's extremely high, you should get immediate care. Because blood pressure varies, it's important to get multiple measurements to know if a high level is sustained over time.
Another risk factor for heart disease is diabetes, a chronic disease of insulin deficiency or resistance. Diabetes is a contributing factor in a significant percentage of heart attacks and strokes. Type 2 diabetes, the most prevalent type, is commonly associated with obesity and can in many cases be prevented by maintaining ideal body weight through exercise and balanced nutrition. If you have a first-degree relative with type 2 diabetes, your risk of developing the disorder is especially high.
Tips For Controlling Risk
Lifestyle modification is helpful for controlling high blood pressure, moderating lipid levels and managing or preventing diabetes.
Here are guidelines for lowering your risk of heart disease.
Don't start smoking. If you smoke, do everything you can to stop. It is the single most important thing you can do for yourself. And not just because of its effect on your heart and your blood vessels. The effect of smoking on your lungs aggravates almost every other medical condition.
Routine physical activity is highly recommended and helpful in controlling obesity. Try to perform at least 30 minutes of moderate physical activity every day. If you need to lose weight, aim for 45 minutes or more of daily dedicated exercise time. Fast walking is one of the best things you can do. You may enjoy it more if you walk with a companion or listen to music on a portable stereo.
Keep in mind that if you can lose even a small amount of weight, five pounds for example, it may have a positive effect on lipid levels and blood pressure.
Limit Alcohol Consumption
Limit daily alcohol intake to three ounces or fewer. People who drink large amounts of alcohol (defined as six to eight ounces a day) tend to have higher blood pressure. Alcohol may also aggravate triglyceride levels, as well as make it harder to control diabetes.
Watch What You Eat
Here are common guidelines for eating healthy.
- Eat five servings of fruits and vegetables daily.
- Maintain adequate dietary potassium, calcium and magnesium intake.
- Reduce saturated fats and cholesterol.
You should also be aware of your salt sensitivity. Women who are salt sensitive retain salt and water as part of the cycle of estrogen. Before your menstrual period, you may notice that your shoes don't fit quite so well, your rings get tight and you feel bloated. Salt and water retention may be associated with high blood pressure.
Women with high blood pressure should reduce salt intake to less than six grams a day.