The number-one killer in America (for both men and women),
heart disease is the result of the narrowing of the arteries that supply the
heart with blood, oxygen, and nutrients. This process, called coronary artery
disease, can generally be traced to a condition called atherosclerosis, the
build-up of cholesterol-rich fatty deposits, or plaques, on the inside of
arterial walls. As these deposits accumulate over time, the coronary arteries
narrow to the point that the flow of oxygenated blood to the heart is impeded.
(Arterial spasms — triggered by smoking, extreme emotional stress, or exposure
to very cold temperatures — may also cause coronary arteries to narrow suddenly
and dangerously.)
The Risk Factors — and How You Can Reduce Yours
Major risk factors for cardiovascular disease include
cigarette smoking, high blood pressure, high cholesterol and/or triglycerides,
diabetes mellitus, obesity, sedentary lifestyle, and poor nutrition. Prevention
and treatment centers around these risk factors — and these approaches will
help you lower risk for many other types of illness, as well as helping you
feel great and have more energy overall.
1. Don't smoke.
Cigarette smoking remains the leading preventable cause of
cardiovascular disease in women, with more than 50 percent of heart attacks
among middle-aged women attributable to tobacco. Risk of cardiovascular disease
begins to decline within months of smoking cessation and reaches the level of
persons who have never smoked within 3 to 5 years.
2. Lower your cholesterol.
High blood cholesterol is a condition that greatly increases
your chances of developing coronary heart disease. Extra cholesterol in the
blood settles on the inner walls of the arteries, narrowing them and allowing
less blood to pass through them to the heart. Aim for total cholesterol below
200 mg/dL; LDL cholesterol below 130 mg/dL and HDL above 35 mg/dL.
3. Maintain a healthy weight.
Obesity and sedentary lifestyles are epidemics in the United
States that contribute to increased risk of cardiovascular disease. The
prevalence of obesity has increased among both men and women in the United
States in the past decade; currently about one third of adult women (or 34
million) are classified as obese. Also, 60% of both men and women get no
regular physical activity. Obesity, especially abdominal adiposity, is an
important risk factor for cardiovascular disease in women.
4. Exercise regularly.
Recent evidence suggests that even moderate-intensity
activity, including brisk walking, is associated with substantial reduction of
cardiovascular disease risk. These findings support the 1995 federal exercise
guidelines endorsing 30 minutes of moderately intense physical activity most
days of the week, a program that should be feasible and safe for most of the
population. Regular exercise and maintenance of healthy weight should also help
reduce insulin resistance and the risk of non–insulin-dependent diabetes
mellitus, which appears to be an even stronger risk factor for cardiovascular
disease in women than in men. Diabetes is associated with a threefold to
sevenfold elevation in cardiovascular disease risk among women, compared with a
twofold to threefold elevation among men. Approximately half of all deaths in
patients with non–insulin dependent diabetes mellitus are due to heart disease.
5. Eat less saturated fat, more produce & more fiber.
Diets low in saturated fat and high in fruits, vegetables,
whole grains, and fiber are associated with a reduced risk of cardiovascular
disease. Also, a recent study reported in the Annals of Internal Medicine
journal confirmed that eating fruits and vegetables, particularly green leafy
vegetables and vitamin C-rich fruits and vegetables, seems to have a protective
effect against coronary heart disease. You may even think about moving toward
more flexitarian or vegetarian eating habits: A vegetarian diet reduces the
risk of coronary artery disease, and may even reverse existing coronary artery
disease when combined with other lifestyle changes. A Mediterranean diet that
uses olive oil can reduce the risk of coronary artery disease. Read More
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