By Barbara C. Bourassa
With Valentine's Day this month, you may already be thinking about your heart--but February is also a great time to understand your risk of heart disease, and learn more about what you can do to keep your heart healthy. This is especially important, as the risk of cardiovascular disease increases as you age.
The numbers are sobering: In 2004, the latest year for which statistics are available, cardiovascular disease caused one of every five deaths in the United States, according to data from the American Heart Association.
To clarify, the term "cardiovascular disease" includes heart disease, stroke, high blood pressure, heart failure, and congenital cardiovascular defects. Furthermore, when compared to other women's diseases, the numbers are even more shocking: while 1 of every 30 female deaths in 2004 was attributed to breast cancer, 1 in 6 was from heart disease, says the American Heart Association.
But there's good news to report: while certain risk factors, such as age and family history, can't be changed, others can. The methods for preventing heart disease are not only well known, but should be familiar to any woman striving to live healthfully: quit smoking, improve eating behaviors, maintain a healthy weight, exercise regularly, manage stress levels, and make lifestyle adjustments as needed to control possible high blood pressure, diabetes, or high cholesterol.
These preventive measures are important for women of all ages, but especially for women who are entering, or are already in, menopause. This is because "heart disease rates in post-menopausal women are two to three times higher than in pre-menopausal women of the same age," say experts at the American Heart Association.
The reasons for this are still unfolding. Some researchers suggest that the drop in estrogen levels brought on with menopause may contribute to a higher risk of heart disease, while others say the way fat is stored in the bloodstream changes after menopause.
So what can you do to reduce your risk of heart disease? Follow these guidelines put together by leading heart disease specialists:
Avoid tobacco smoke. Cigarette smoking results in a two- to threefold risk of dying from coronary heart disease, according to the heart association. This is because the toxins found in tobacco may cause or speed up atherosclerosis, the narrowing or hardening of the arteries that is linked to heart attack and stroke.
Eat healthfully. This means avoiding foods high in saturated fat and cholesterol, eating a balance of nutritious foods from all food groups, and avoiding foods high in nonessential nutrients, such as sugary snacks.
Lose extra weight, especially if it is located around the middle or waist area. Studies show that the excess fat within these areas are linked to higher incidence of certain diseases.
Follow a regular exercise program. The heart is a muscle that benefits from being used – so don't be afraid to exercise it! Regular physical activity can help reduce blood pressure, relieve stress, and assist in weight management. Be sure to consult with your physician or medical practitioner before starting any exercise program.
Manage stress levels. Stress is linked to heart disease in several ways, according to experts at the Texas Heart Institute. During times of stress, the body releases extra stress hormones, such as adrenaline. Over time, these hormones can raise blood pressure or injure the lining off the arteries.
When the arteries heal, the walls may harden or thicken, making it easier for plaque to build up, institute experts say. The build up of plaque is closely linked to heart attacks and strokes.
Have regular medical exams, and talk to your doctor or other medical expert about whether you have high blood pressure, diabetes, or high cholesterol, and if so, how to best treat it.
For more information about heart disease, visit the American Heart Association, www.americanheart.org, or the Texas Heart Institute, www.texasheart.org/HIC/his.cfm.
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