More women die from heart disease than breast cancer; in fact, it is estimated that one out of every four American women die from this condition.[1] It is the number one killer in women, which is why the American Heart Association’s “Go Red for Women” program is out there to make this fact known on their National Wear Red Day during February’s American Heart Month.
What is heart disease?
Heart disease, also known as coronary heart disease, adversely affects the heart’s blood vessels, thus leading to a myocardial infarction (heart attack).
What are the contributing risk factors associated with heart disease?
Women with the following risk factors are apt to developing this condition:
- Smoking
- Obesity
- Lack of physical exercise
- Positive familial history
- Age
- Diabetes
- Hypertension
- Hypercholesterolemia
- Race
- Postmenopausal
- Polycystic ovarian syndrome (PCOS)
It is quite sobering to learn that 80% of women, aged 40-60, typically have at least one risk factor, particularly after age 55.[2] Furthermore, according to research conducted by the National Heart Lung and Blood Institute, “having just one risk factor doubles your chance of developing heart disease.”
Some women have the opportunity to lower their heart disease risk
Unfortunately, some risk factors such as PCOS, race, genetics and age cannot be changed; however, simple lifestyle changes can reduce a woman’s risk of developing this disease. If she smokes, she can obtain the necessary support she needs to quit. An overweight or obese female can seek the advice of her health care provider with regard to healthful ways to reduce her weight, such as implementing a heart-healthy diet plan and exercise regimen.
Simple dietary modifications can make a world of difference, although it may take time to become acclimated to these changes.
- Limit saturated and trans fats, while incorporating monounsaturated fats, such as olive or canola oils, or polyunsaturated fats. Be aware that although a product may claim that it is reduced or low in fat, trans fat may be hidden within its ingredient list as “partially hydrogenated.”[3]
- Select fat-free or low-fat protein choices, such as skinless chicken breasts, fish, skim or 1% milk, soy products, legumes, lean meat, egg whites or substitutes.
- Incorporate fresh fruits and vegetables into daily menu.
- Eat whole grains, such as brown rice; oatmeal; flaxseed; whole-wheat breads, pasta, and flour.
- Decrease sodium intake to no more than 2,300 milligrams daily.[4] Avoiding canned or processed foods is highly recommended due to the high amount of sodium. Fresh foods are always best.
Have a heart. Save a life with the above information by passing it along and showing your support by wearing red on National Wear Red Day this February.
Disclaimer: The above information is provided for educational purposes.
Sources:
- National Heart Lung and Blood Institute: National Institutes of Health website. Lower Heart Disease Risk. Accessed December 28, 2010.[1,2]
- Mayo Clinic website. Heart-healthy diet: 8 steps to prevent heart disease. Accessed December 28, 2010.[3,4]
- National Heart Lung and Blood Institute: National Institutes of Health website. What is Heart Disease? Accessed December 28, 2010.
- Go Red for Women website. National Wear Red Day. Accessed December 28, 2010.
- National Heart Lung and Blood Institute: National Institutes of Health website. What are the Risk Factors for Heart Disease? Accessed December 28, 20
Sarah Mitchell - The author has had the love of the written word since she was a young child, and one could usually find her with a book between her hands. ...
