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Heart-Healthy Lifestyle
A heart-healthy lifestyle doesn’t just happen….it takes planning.
Today, about 33% of all women in the U.S. live with cardiovascular disease. What’s
more, their lifetime risk of dying from the disease is nearly as high.
It is important to make heart disease prevention a part of your lifestyle.
The American Heart Association’s 2007 “Guidelines for Preventing Cardiovascular Disease (CVD) in Women” offer many ways to have a healthier lifestyle and reduce your risk. They provide advice about nutrition and exercise. They also help clarify the role of hormones, aspirin and vitamins in disease prevention. The following is a summary of the Guidelines’ key points:
- Manage your blood pressure. Eat fresh fruits, vegetables and low-fat dairy products.
- Quit smoking: Seek out counseling, nicotine replacement and other forms of therapy.
- Get active: Get 60-90 minutes of moderately intense physical activity on most, but preferably every day for weight loss or to sustain weight loss.
- Eat omega 3 fatty acids: Eat oily fish at least twice a week.
- Avoid hormones, antioxidants, folic acid. They are not recommended to prevent CVD.
- Consider aspirin therapy if you’re 65+; Ask your doctor which dosage is right for you.
You can reduce your risk for heart disease….Start with small, simple
actions like these:
- CELEBRATE WITH A CHECKUP: Let each birthday remind you that it’s time for your yearly checkup and talk with your doctor about how you can reduce your risk for heart disease.
- GET UP OFF THE COUCH: Step, march or jog in place for at least 30 minutes most days of the week – you can even do it while watching TV. Take the steps instead of the elevator. Park away from the store so you will have to walk.
- QUIT SMOKING: Can’t quit cold turkey? Cut the number of cigarettes you smoke each day in half; then cut that number in half; cut in half again; finally, cut down to zero.
- DROP A POUND OR TWO: Cutting out just 200 or 300 calories a day – about one candy bar’s worth – can help you lose up to two pounds per week and gradually bring you closer to a heart-healthy weight.
- BECOME A SALT DETECTIVE: Check out the nutritional facts panel on packaged foods to see how much sodium (salt) they contain. Aim for a total intake of no more than 2,300 milligrams (about a teaspoon of salt) per day.
By listening to your own heart, and loving your heart, you can save it. When women learn to love their hearts, they can appreciate their health, their life and their loved ones. If women make and keep a promise to be heart-healthy, we can wipe out heart disease.