Five-Step Approach to Reduce Heart Disease Risk
“Red alert,” says the American Heart Association. Heart disease is not just a man’s disease.
About one of every 2.5 women die of heart disease, stroke and other cardiovascular diseases.
Heart disease is the No. 1 killer of women over the age of 25.
Every year since 1984 more women than men have died of heart disease, stroke and other cardiovascular diseases. To reduce your chances of becoming one of these statistics, the American Heart Association encourages women to…
Light a candle. Make a date! For your birthday each year make an appointment with your doctor to evaluate your risk factors. Get your blood pressure, cholesterol and glucose levels checked. Ask your doctor to help you reach or maintain a healthy weight.
Kick butts. If you smoke, quit.
Get physical. Step, march or jog in place for a least 15 minutes a day while watching TV. Increase this exercise by five minutes each week until you’re getting at least 30 minutes of this exercise on most days.
Don’t let candy bar the way! If you eat 200-300 calories (about one candy bar) less and exercise at least 30 minutes on five or more days of the week, you’ll steadily get closer to your goal and you’re more likely to keep the weight off. Avoid fad diets. They don’t work long term.
Say, “Yea for Me!” Keep track of your successes in exercising, losing weight or quitting smoking. When you reach a goal, reward yourself by doing something you enjoy. It’s not easy to change.
For more information on staying heart healthy and the American Heart Association’s Go Red for Women campaign, go to www.americanheart.org/red or call 1-888-MY-HEART.
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Heart disease risk factors
The American Heart Association outlines the factors that increase the risk of coronary heart disease and heart attack.Risk factors you cannot change
• Increasing age: More than 83 percent of people who die of coronary heart disease are 65 or older.
• Male sex: Men have a greater risk of heart attack than women, and they have attacks earlier in life. • Heredity: Children of parents with heart disease are more likely to develop it themselves. Groups that have a higher risk of heart disease include African Americans, Mexican Americans, American Indians and some Asian Americans.
Risk factors you can change
• Smoking: Smokers’ risk of getting coronary heart disease is two to four times that of nonsmokers.
• High blood cholesterol.
• High blood pressure. It increases the heart’s workload, causing the heart to thicken and become stiffer.
• Physical inactivity. Exercise can help control blood cholesterol, diabetes and obesity, as well as help lower blood pressure in some people.
• Obesity and overweight: People who have excess body fat, particularly if much of it is at the waist, are more likely to develop heart disease and stroke.
• Diabetes mellitus: Even when glucose (blood sugar) levels are under control, diabetes increases the risk of heart disease and stroke.