For Your Heart’s Sake

Women be aware: About six million American women have coronary heart disease (one in 14 women aged 45-64 and one in six for women over age 65), and one in three women will eventually die from it, according to the National Heart, Lung and Blood Institute (NHLBI).

WHAT IS HEART DISEASE?
According to the NHLBI, coronary heart disease, often referred to simply as ‘heart disease,’ is a disorder of the blood vessels of the heart that can lead to heart attack. (A heart attack happens when an artery becomes blocked, preventing oxygen and nutrients from getting to the heart.) It is one of several cardiovascular diseases, which are diseases of the heart and blood vessel system. Other cardiovascular diseases include stroke, high blood pressure, angina (chest pain) and rheumatic heart disease.

WHAT ARE THE RISK FACTORS?
Risk factors (conditions or habits that make a person more likely to develop a disease) for heart disease include: High blood pressure High blood cholesterol Diabetes Smoking Being overweight Being physically inactive Having a family history of early heart disease Age (55 or older for women)

Risk factors, such as age and family history of early heart disease, can't be changed. If your father or brother had a heart attack before age 55, or if your mother or sister had one before age 65, you are more likely to get heart disease yourself.

For women, age becomes a risk factor at 55. After menopause, women are more apt to get heart disease, in part because their body's production of estrogen drops. Women who have gone through early menopause, either naturally or because they have had a hysterectomy, are twice as likely to develop heart disease as women of the same age who have not yet gone through menopause, reports the NHLBI.

While you may not have control over your age or family history, there are other risk factors you do have control over and you can still lower your risk of heart disease. In fact, protecting your heart can be as simple as adopting a more nutritious diet, adding an exercise program to your daily routine if you are inactive, and maintaining a healthy weight.

Make lifestyle changes gradually. It is also important to address each risk factor you have because each risk factor independently increases a woman's chance of developing heart disease. And having more than one risk factor is especially serious.

TIPS FOR HEART HEALTH
No doubt, the message is clear: If you are a woman, you need to take your heart disease risk seriously – and take action now to reduce that risk. Here are some tips from the NHLBI to help you do so:

Don't smoke, and if you do, quit. Women who smoke are two to six times more likely to suffer a heart attack than non-smoking women. Smoking also boosts the risk of stroke and cancer.

Aim for a healthy weight. It's important for a long, vigorous life. Being overweight or obese cause many preventable deaths.

Get moving. Make a commitment to be more physically active. Aim for 30 minutes of moderate-intensity activity, such as a brisk walk, on most, preferably all, days of the week.

Eat for heart health. Choose a diet low in saturated fat, trans fat and cholesterol, and moderate in total fat. Select healthy fats, such as olive oil. Also include plenty of fruits and vegetables along with whole grains, such as oat bran, in your diet.

Know your numbers. (A survey sponsored by the Preventive Cardiovascular Nurses Association of 2,700 women found that over 80 percent of respondents DID NOT know their cholesterol numbers). Ask your doctor to check your cholesterol (total, HDL, LDL, triglycerides) along with your blood pressure and blood glucose levels.

Work with your doctor to improve any numbers that are not normal.

In addition to the above, I recommend going a step further by taking nutritional supplements that have been scientifically proven to support the health of your heart – such as folic acid, vitamins C and E, magnesium, coenzyme Q10, omega-3 fatty acids (found in cold-water fish, such as wild salmon), psyllium seed, garlic and grape seed extract. (You can find these nutrients, along with other heart-healthy ingredients in my Cardiovascular Support and Basic Nutrient Support formulas.)