FACTS ABOUT WOMEN AND HEART DISEASE
 Heart disease and heart attacks remain the #1 cause of
death in the United States, and the #1 killer of women (more than all cancers
combined). Many women believe their biggest health threat is breast cancer but heart
disease kills 6 times as many women as breast cancer.
Heart disease is not just a disease of older women. It is the leading cause of death
for women aged 35 and older - just because coronary heart disease is less common
in women before menopause does not mean that it never happens!
Many of those who die do so because they delay getting care early after the
onset of symptoms. If a woman does not realize heart disease is a health threat,
she will not make heart healthy changes or respond to symptoms once they occur.
In addition, there are several myths surrounding heart disease held by many women
and possibly their physicians.
Myth: "I do not have a history of heart disease in my family,
so I must be safe from ever getting it."
Fact: Family history is one of only several risk factors
for this disease. You may also be at risk for heart disease if you:
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are female and over age 55
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have a father or other close relative who had a heart attack before age 55
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have high blood pressure (140/90 or higher)
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have a total cholesterol level > 200 mg/dL, HDL < 40 mg/dL, LDL > 130 mg/dL, or
Triglycerides > 150 mg/dL
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are overweight
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are inactive
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have diabetes
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have a stressful lifestyle
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Myth: "Pre-menopausal women are immune to heart disease.
I only have to worry as I age and go through menopause."
Fact: The loss of natural estrogen as women age may
contribute to the higher risk of heart disease after menopause. However, the multiple
risk factors listed above can all come into play earlier in life. Women should not
falsely assume that they have no cause for concern prior to menopause.
Myth: "I know fat intake plays a role in heart disease.
All fats are basically the same, and I need to limit or avoid them all."
Fact: The American Heart Association recommends limiting
total fat to no more than 30%. However, you can go too far! Extremely low fat diets
(<15% of calories) may actually elevate blood triglycerides and reduce high-density
lipoproteins (HDLs…the "good" cholesterol).
The type of fat consumed may have a greater effect on cholesterol level than total
fat intake. Saturated fats (primarily animal fats) and trans-fatty acids (found
in many margarines), tend to increase blood cholesterol, so it is important to monitor
your intake of those.
You might consider replacing some of those types of fats with polyunsaturated (corn,
safflower and soybean oils) and monounsaturated fats (olive and canola oils) which
may help lower your blood cholesterol level.
Myth: "If I'm at risk for heart disease all I need
to do is cut the fat and cut the calories."
Fact: In addition to a balanced diet, there is some
evidence these steps could also lower your risk for heart disease:
Eat more foods with soluble fiber - found in peas, beans, oats, barley and
some fruits and vegetables (apples, oranges and carrots) soluble fiber may help
lower blood cholesterol by inhibiting digestion of fat and cholesterol. This is
the basis of the health claim you will find on some cereal products.
Eat more foods with omega-3 fatty acids - most commonly found in fish, may
benefit heart health and reduce heart disease risk. Experts recommend eating fish
at least twice a week. Oily fish like mackerel, lake trout, herring, sardines,
albacore tuna and salmon are high in omega-3 fatty acids.
Other ways to add omega-3 fatty acids to your diet include:
- Use canola or soybean oil in place of other vegetable oils.
- Try flaxseed, a small nutty-tasting seed that is rich in
omega-3s. Small amounts of whole flaxseed can be sprinkled over salads or cereals,
or added to baked goods, pancakes, or waffles.
- Add small amounts of chopped walnuts to salads or toss with
cooked vegetables.
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Select foods rich in B vitamins - such as - folate, B12 and B6 - help keep
homocysteine at safe levels. A folate-rich diet, in particular, that includes foods
like dark green leafy vegetables can reduce blood levels of homocysteine--a step
that may benefit heart health.
- Folate is found in orange
juice, dark green leafy vegetables, dried beans and peas, and most breads and dry
cereals.
- Vitamin B6 is found
in poultry, fish, bananas, and potatoes..
- Vitamin B12 is found
in animal foods including fish, milk and milk products, eggs, meat, poultry and
fortified breakfast cereals.
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Alcohol - moderation consumption may be beneficial in preventing heart disease.
For a woman, that means an average of one drink each day. Since alcohol affects
other health conditions, you should discuss this with your health care provider
before making a decision to consume alcohol for health reasons.
Engage in physical activity ... as a way of life!
Even moderate, regular physical activity helps lower your risk of heart disease.
Examples are pleasure walking, gardening, yard work and dancing - and every little
bit can help your life and your health.
Source: American Heart Association and Women's Heart Foundation
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