Heart Smarts for Women

Heart disease is often associated with Type A men, overachievers who spend too much time in the board room, bottling up their feelings and living on adrenaline and T-bone steaks. That profile isn’t surprising, given that the bulk of studies in the past have focused on men. But heart disease is also the number one killer of women. And even a single risk factor for heart disease can increase a woman’s chances of dying from it. If the risk factors are ignored, those chances steadily rise.

The American Heart Association recently released new guidelines specifically targeted to women. The guidelines, published in Circulation, the journal of the AHA, are based on new studies that conclude nearly all women are at risk of heart disease and should be encouraged more strongly to reduce their risks. The recommendations, many of which are lifestyle changes, include:

1. A minimum of 30 minutes, preferably longer, of brisk exercise, preferably every day. Since obesity is a factor in heart disease, overweight women should strive for 60-90 minutes of exercise most days. You don’t have to train for a marathon; a brisk walk, taken daily, will do the trick.
2. A high fiber, low sodium diet made up mostly of whole grains, fresh fruits and vegetables, and fish high in omega-3 fatty acids, like salmon. Aim to eat fish at least twice a week and consider taking omega-3 supplements too, especially if you already have heart disease.
3. If you’re 65 or over, or at high risk for heart disease, talk to your doctor about taking a daily aspirin. But please, don’t self-prescribe. Despite its over-the-counter friendliness, aspirin can cause serious internal bleeding and can also be dangerous for people with uncontrolled or undiagnosed high blood pressure. Although men often begin taking a daily aspirin around age 45, the greatest benefits for women are seen in those 60-plus.
4. If you do have high blood pressure, get it under control. If lifestyle changes are not effective alone, talk to your doctor about medication options.
5. Don’t smoke. If you are a smoker, use every means possible to quit, including counseling, group therapy and nicotine replacement therapy.
6. Although perhaps beneficial in other ways, supplements like folic acid, and anti-oxidants, like vitamins C and E and beta carotene should not be taken for heart disease prevention.
7. Likewise, estrogen and progesterone supplements and selective estrogen receptor modulators (SERMs), like raloxifene and tamoxifen, are not recommended as heart disease preventatives for women.

Maintaining a healthy heart is a lifetime—and lifestyle—investment. The return on that investment is priceless.

To learn more, visit these resource sites:

www.americanheart.org
www.goredforwomen.org
www.heartforwomen.org

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