Cardiovascular Disease in Women: Heart Health Tips

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Heart disease is the leading killer of women in the United States, even more so than breast cancer. 1 out of 3 women dies from Heart Disease each year. That is one woman every minute!

Heart Disease is more deadly than all forms of cancer combined. Yet, only 44% of women acknowledge that CVD is more of a threat than all cancers, including Breast Cancer.

Think about that for a moment.

In recent years, awareness of heart disease has grown, advancement in research has increased, more available educational resources, and social media influence.

Heart disease is preventable and manageable. It is time to prioritize our heart health.

Here are three simple tips to significantly improve your overall health and reduce the risk of developing heart disease. Visit www.heart.org for more information about heart disease.

Start Walking

Walking is the cheapest form of exercise. Incorporating 150 minutes of moderate physical activity for health benefits, and 300 minutes or more for added health benefits and weight loss is recommended by the American College of Sports Medicine.

I am going to break it down.

• 30 minutes of continuous movement a day for 5 days.

• 10-minute session 3x a day, which equals 30 minutes for the day

The goal is to get your body moving and not be sedentary all day.

Eat Well

Eating healthy is by far the hardest for people to do. We are so addicted to highly processed food that it blows my mind.

HPF is not healthy for our mind, body, and soul.

Cook meals at home more frequently instead of eating out. You might be surprised how much money you will save eating out at home. Also, you know exactly how your meals are prepared and cooked.

Incorporate a well-balanced nutritional menu rich in fruits and vegetables, whole grains, and lean proteins, such as beef, chicken, and fish.

To get started, reduce 1 day of eating out with a meal at home. Slowly add more meals at home until you and your family eat more frequently at home than at the local restaurant.

Reduce Stress by disconnecting from social media for 1 hour daily.

Know Your Numbers

Blood Pressure

1 in 3 Americans have high blood pressure, which is the primary culprit for heart disease, stroke, congestive heart failure, and kidney disease.

• Normal blood pressure is below 120/80

• Pre-hypertension is 120 to 139 (systolic) and 80 to 89 (diastolic)

• Hypertension – also known as high blood pressure -- is 140 or higher (systolic) and 90 or higher (diastolic)

Cholesterol

There are no symptoms of high cholesterol. So many people have never had their cholesterol checked and are unaware they are at risk. High cholesterol can lead to heart disease, stroke, or heart attack.

A simple blood test can tell you your cholesterol level.

There are two types of cholesterol: HDL (happy)cholesterol and LDL (lethal) cholesterol. When measuring cholesterol and blood fats, there are three numbers: HDL, LDL, and triglycerides.

Although these three numbers combine to give an overall lipid profile score, the individual scores for each are the most important.

• A healthy cholesterol level is below 200 milligrams

• HDL (happy) High-Density Lipoprotein 40-59mg/dl

• LDL (lethal) Low-Density Lipoprotein 0-99mg/dl

• Healthy Triglycerides level 0-149mg/dl

Glucose

There are two types of diabetes. Type 1 is insulin-dependent (non-insulin production), and type 2 is non-insulin-dependent (lifestyle choice).

Glucose or sugar is the product of food. When you eat, food breaks down into glucose. Glucose is immediately used or stored for future energy.

Too much glucose or sugar in the bloodstream can cause damage to some body organs, and too little glucose in the bloodstream may lead to shakiness, confusion, and a diabetic coma.

• Healthy Glucose level 65-99mg/dl

Before you get started, if you’ve been sedentary for the last 3 months, over 55, and there is a family history of cardiovascular disease, high blood pressure, diabetes, or hypertension, visit your physician for a medical clearance before engaging in any physical activity.