Although many women worry about their risk of getting breast cancer,heart disease is actually the leading killer of females in America (1). Not only does heart disease kill more women,but the women who do survive a cardiac event recover much worse than their male counterparts. Women and their physicians often fail to realize the tole that cardiovascular disease can take on the female body. As a result preventive lifestyle recommendations are not strongly adhered to on a daily basis. Latest research supports the importance of lifestyle modifications when it comes to preventing cardiovascular disease.
All women should be encouraged to follow the following guidelines:
- Quit smoking
- Aim for a healthy body mass index.A BMI of between 18.5 and 24.9 is considered optimal.Weight loss of 5%-10% also reduces your risk of CVD.
- Engage in regular exercise. I recommend at least 30 minutes of moderate intensity aerobic activity daily.If weight loss is a concern 60-90 minutes. Try to incorporate enjoyable activities into your daily routine.A brisk walk with your dog or a friend counts.
- If you have a history of diagnosed CVD participate in a hospital based cardiac rehab program.
- Eat a healthy diet.Think fruits, vegetables, whole grains high fiber and lean sources protein.Consume fish ( in particular oily fish like salmon,trout and tuna) at least twice a week.Limit sodium,alcohol and saturated fat .Avoid trans fat at all cost.
- Seek help for depression.Depression plays havoc with our heart and arteries.
All these strategies may sound straight forward,3% of all americans eat healthy,engage in physiacl activity, and maintain a healthy weight. This leaves a lot of room for all of us to work towards this worthy goal.
