Heart
Disease Knows No Gender
Though
many women do not know it, it is their biggest health threat
Few
women would dare to skip regular mammograms after the age of 50. But
far too many fail to heed an even bigger health threat.
Heart
disease is the number one killer of women in the United States, according
to the American Heart Association. In sheer numbers,
more women than men will die of heart disease this year.
But
many women do not think of themselves at risk of heart disease, physicians
say. A recent American Heart Association survey found
that only 8 percent of women identified heart disease and stroke as
their biggest health threat.
"The
key thing women don't understand is that half of them will die of cardiovascular
disease or stroke, and many of them will die prematurely," says Dr.
Rose Marie Robertson, past president of the American Heart Association.
"They worry about cancer, but many more will die of cardiovascular disease."
Lack
of Knowledge Puts Women at Risk
The
lack of knowledge could be one reason why so many women are not taking
measures to protect themselves. An American Heart Association
survey of 521 women found that 75 percent are not following recommended
guidelines for diet and exercise.
The
survey revealed that only 28 percent of women eat a diet low in fat
and cholesterol. And only 31 percent exercise at least three times a
week for 30 minutes or more.
Before
menopause, a woman's hormones provide some protection from heart disease,
says Dr. Naveed Malik, a cardiologist at the Ochsner Clinic Foundation
in New Orleans. After menopause, "the incidence of cardiovascular disease
rises very rapidly and catches up with men," Malik says.
"Even
we as physicians need to be more vigilant about the presence of cardiovascular
disease in women," he says.
Still,
women are by no means immune from heart disease before they hit menopause.
Research has shown artery-clogging plaque buildups can begin in the
teens and 20s, setting the stage for heart attacks in middle age.
"There
are women in their 40s and 50s having heart attacks in this country
every day," Robertson says.
Risk
Factors for Heart Disease
Major
risk factors for heart disease include smoking, hypertension, diabetes,
high cholesterol, and obesity, Malik says.
And
obesity rates are soaring. About 60 percent of Americans are overweight.
Of those, about 30 percent are obese, according to recent statistics.
Because
a sedentary lifestyle puts you at risk for obesity and other ailments,
a key component of warding off heart disease is exercise, Robertson
says.
New
Exercise Guidelines Issued Earlier This Year
Earlier
this year, the federal government issued new exercise guidelines that
recommend adults and children spend at least an hour a day in moderately
intense physical activity to maintain maximum cardiovascular health.
However,
any exercise is better than not exercising at all, Robertson says: "We
worry that if people see it as an overwhelming job, they might not start."
Steps
to Reduce Your Risk of Heart Disease
To
increase awareness about the risk of heart disease in women, the American
Heart Association has launched a campaign called "Simple Solutions."
The aim is to teach women small steps they can incorporate into their
lives to decrease their risk of heart disease.
"Women
are very busy," Robertson says. "They're taking care of everyone else,
and they often forget to take care of themselves. We wanted to come
up with simple, practical steps they could do every day to lower their
risk."
Here
are 10 suggested steps:
1.
Buy the deepest color of ground beef you can find. The darker the red,
the less fat it contains.
2. Do your own yard work. Mow your lawn. Rake the leaves or grass. It
is great exercise for your arms.
3. When eating at a restaurant, split an entree. Portions at restaurants
tend to be large. Before eating a pizza, blot up the oil with a napkin.
4. Take the stairs whenever you can. Each flight burns 10 calories.
5. Do not use creamy dressings or croutons on your salad. If you
must have something crunchy on it, walnuts can be a good alternative
because they are high in omega-3 fatty acids.
6. When talking on the cordless phone, stretch your arms and legs or
do arm curls with a can of food in your hand.
7. Keep high-calorie, high-fat foods out of sight in your pantry. Put
raw vegetables and fruits in the front of the refrigerator so you see
them first.
8. Play with your children or pet. Play chase with the dog or take him/her
for a walk. Take the kids to a park for a game of tag or push them on
the swings. Badminton, volleyball, and swimming are fun things you can
do together.
9. Eat crunchy, healthy snacks such as carrots, celery, or rice cakes
instead of chips, cookies, and soda.
10. Walk as much as you can. Park you car at the far end of the lot,
and walk to the grocery store or the dry cleaners. When you take your
kids to soccer practice, spend the time walking around the field while
your kids play.
Always
consult your physician for more information.
Online
Resources
American
Heart Association
Centers
for Disease Control and Prevention (CDC)
National
Heart, Lung, and Blood Institute (NHLBI)
US
Food and Drug Administration (FDA)
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