Heart disease and stroke are the No. 1 and No. 3 killers of women. They are two of the many cardiovascular diseases that kill nearly 500,000 women each year. Most women have gotten the message about cancer. PAP Smears, breast self-exams, mammograms - all have become a part of their healthcare routine. What far too many women don't know is that they are in much greater danger from heart disease. Nearly twice as many women die of cardiovascular disease as from all forms of cancer. Fortunately, you can do a lot to prevent these killers by taking positive action to reduce your risks. Being aware of personal risk factors such as high blood pressure, high cholesterol, smoking and obesity is the first step. Knowledge of these risk factors, as well as treatment options, can empower a woman to live a long and healthy life.
The first step in lowering your risk requires assessing - or measuring your risk. You or your doctor can use a tool called the Framingham Risk Assessment Calculator to rank your personal heart disease risk as high, intermediate or lower.
Once you've assessed your risk of developing heart disease and identified the factors that put you at risk your next line of defense is to implement the needed lifestyle changes:
- Stop smoking and avoid secondhand tobacco smoke.
- Get at least 30 minutes of physical activity each day.
- Eat a healthy diet that includes fruits, vegetables, grains, low-fat or nonfat dairy products, fish, legumes, and sources of protein low in saturated fat (such as, poultry, lean meats, and plant sources). Limit intake of trans fatty acids such as those found in hydrogenated oils.
- Maintain a healthy weight, balance the calories you eat with the amount you burn each day. Enroll in a formal weight-loss program if needed.
- Start a cardiac rehabilitation program if you've recently been hospitalized or had a procedure for heart disease.
Overwhelming evidence suggests that heart disease can be prevented in both women and men. Every woman should know what her risk level is and talk to her doctor about her prevention goals and the best way to reach them.
