1. Know your numbers!!
Blood pressure & Waist circumference
*Check your blood pressure - high blood
pressure is silent and can damage kidneys and
eyes and lead to heart disease. Normal blood
pressure is less than 120/80. Periodic
blood pressure screening and early treatment
if necessary
*Waist circumference - women should have a
waist circumference of <35 inches. Larger
waists are linked to heart disease.
Cholesterol & blood sugar
* Cholesterol values - total cholesterol &
HDL to start, LDL and triglycerides if any
problems are found. Rescreen every 5 years
even if everything is normal
*Blood sugar - High blood sugar in diabetes
damages the blood vessels and leads to heart
disease. Rescreen every 3 years.
2. NO smoking - NO smoking - NO
smoking. Got it, good!
3. Maintain a healthy body weight.
Obesity is a risk factor for coronary artery
disease and other illnesses and diseases.
Don't feel overwhelmed about losing weight,
even a modest weight loss can have serious
positive effects.
4. Regular exercise - 30 minutes, five
days a week will keep your heart happy.
5. Limit alcohol consumption - there
is no "safe" level of consumption. Various
studies report that drinking moderate amounts
of alcohol can reduce heart disease; however,
a recent study conducted in the UK states
that alcohol can increase the risk of
cancers. If you drink alcohol, be sure to
drink it in moderation
6. Be aware of warning signs for heart
problems in women, which are very
different than in men. Most men complain of
chest pain; however only about half of women
experience this - women may tend to feel pain
in the arm, jaw or neck. In addition, women
complain of stomach upset, indigestion,
dizziness, sweating and shortness of breath.
7. Eat more cardiac friendly-foods -
such as garlic, berries, colorful vegetables,
citrus fruits, coldwater fish (salmon,
sardines, and herring), turmeric and teas.
These foods will also help you maintain a
healthy weight.
8. Keep stress levels low - obviously
this is easier said than done. NPWH
recommends setting a few minutes aside each
day for "alone" or "down" time. Exercise or
practice yoga. Read a few pages of a book to
decompress. Make friends laugh often and you
will too. Stress and anxiety lead to
increased blood pressure, increasing your
risk for heart problems.
9. Know your family history.
Individuals who have a strong history of
heart disease in their family are more likely
to develop it themselves, so talk to your
family members.
10. Be aware that women have heart attacks
later in life than men; however, by
taking steps to while you're young, you can
ward off some of the precursors to heart attacks.
While you are still young and healthy,
establish a relationship with a health care
provider to determine baseline risks and
begin screening for problems.
Health problems found early are treatable and
early treatment can prevent the development
and progression of heart disease. More tests
may be needed if heart disease risk factors
are present (obesity, high blood pressure,
diabetes, family history of problems)
