Here’s What You Can Do to Help Lower Your Risk of Heart Disease
Heart disease, the leading cause of death for women in the United States, can be insidious, creeping up slowly and seemingly without warning. Often it can be “silent,” too, with no obvious symptoms at all—until a crisis or emergency, like a heart attack, strikes. “Fortunately, there are steps women can take to help prevent heart disease,” says interventional cardiologist Edward Wingfield, MD, Medical Staff President at Robert Wood Johnson University Hospital Hamilton, an RWJBarnabas Health facility. “Awareness is important, but it’s not enough to just be aware of risk factors. Women need to be proactive when it comes to their self-care and overall health care.”
Here are seven things women can do to help prevent or reduce their risk of heart disease:
1. Monitor Your Blood Pressure
“High blood pressure can lead to heart disease, so get your blood pressure checked regularly,” says Dr. Wingfield. “If it’s high, talk to your doctor about how to lower it. There are many ways to get those numbers down.”
2. Eat a Heart-Healthy Diet
Reduce sugar and salt and eat a diet that contains whole grains, lean proteins, fruits and vegetables, and that’s low in saturated fats and cholesterol. A Mediterranean diet is a healthy option to consider.
3. Avoid Overeating
In addition to causing weight gain, eating heavy meals and large portions causes your body to work overtime and increases your heart rate. Fatty meals are particularly taxing.
4. Exercise
Take a walk, ride a bike, swim, dance—just get moving, and aim for at least a half-hour of moderate exercise per day, incorporating strength training twice a week. “Be sure to check with your health care provider about a regimen that’s appropriate for your specific health needs,” advises Dr. Wingfield.
5. Quit Smoking
Just do it. After one year, your risk of developing heart disease will be cut by 50 percent.
6. Manage Stress
Stress can have a profound effect on your heart health by inducing the release of stress hormones such as cortisol and adrenaline, which in turn cause an increase in blood pressure and injury to the inner layer of your heart vessels (endothelium) leading to a heart attack. Yoga and meditation are just two things that can help with managing stress. Speak to your provider about other options.
7. Sleep Well
Sleep is important but it’s not just about getting enough sleep, which for most adults is about seven to nine hours per night. Getting enough restful, restorative sleep is what matters. Go to bed at about the same time every night; sleep in a cool, dark room; and turn off electronic devices like cell phones and tablets.
Though there is some overlap in the symptoms of heart attack in men and women, women have some different symptoms, many of which can be subtle or may be attributed to just aches and pains, the flu or heartburn. But if you think you’re having a heart attack, call 911:
- Jaw, neck or upper back pain
- Chest pain
- Chest tightness
- Pain in the shoulder or arm
- Nausea or vomiting
- Dizziness or fainting
- Cold sweats
- Shortness of breath
- Pain or pressure in the lower chest or upper abdomen • Indigestion
“Love Your Heart” Discussion Group
All are welcome to come out on Thursday, December 8, 10:00 a.m. to 11:00 a.m., as we explore the connection between food and mood, along with a recipe tasting and discussion. Unhealthy nutrition and difficult emotions, such as depression, can often put us at risk for heart disease. Hosted by Patti McDougall, Integrative RN, and sponsored by Robert Wood Johnson University Hospital Hamilton Community Education. Registration is required for this program. Register online or call 609-584-5900 and dial “1” to reach Health Connections.
Whoever your heart beats for, our hearts beat for you. To connect to a top cardiovascular expert at Robert Wood Johnson University Hospital Hamilton, call 888-723-7123. To learn more about Robert Wood Johnson University Hospital Hamilton, visit rwjbh.org/Hamilton or call 609-586-7900.