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February 2007
The Heart of a WomanFour proven—and easy!—ways to cut your risk of cardiovascular diseaseIf you’re like most women, you probably think breast cancer is your greatest health risk. “The truth is more women die of heart disease than breast cancer – in fact, more women than men die of heart disease,” says Deborah Sundlof, D.O., Lehigh Valley Hospital and Health Network cardiologist. The problem is more severe if you’re a woman with diabetes: “You’re three to four times more likely to develop heart disease than a woman without diabetes,” Sundlof says. But, Sundlof says, you can prevent 82 percent of all heart disease if you follow these four steps:1. QUIT SMOKINGSmoking is a major risk factor for heart disease. Cigarette for cigarette, this nasty habit presents more health dangers to women than to men: “Our bodies metabolize the nicotine in fat tissue, and women have a higher percentage of body fat than men,” Sundlof says. “It takes most people an average of three tries before they quit for good, so keep trying.”2. EXERCISEExercise strengthens your heart muscle, and if you have diabetes, acts like insulin to lower blood sugar levels. Exercise is easier to fit in than you may think: “The American Heart Association recommends 30 to 40 minutes of aerobic activity more days of the week than not,” Sundlof says. “You can break that up into two 15-minute walks twice a day.” Just choose an exercise that revs up your heart rate and keeps it there for the duration of the exercise.3. MAINTAIN A HEALTHY WEIGHTBeing overweight contributes to high blood pressure, heart disease and high cholesterol—all diabetes risk factors. “Even if you’re overweight, as long as you exercise and don’t gain weight from year to year, you’re ahead of the game,” Sundlof says. “But if you can lose weight, that’s even better.” Set a reasonable goal, like walking with a friend four days a week. “Even moderate exercise can lower your heart disease and diabetes risk,” Sundlof says.4. EAT A HEALTHY DIET“The perfect heart-healthy diet is rich in fruits, vegetables, olive oil, fish and whole grains,” Sundlof says. “Choose foods that are as close to their original source as possible, and avoid sweets and processed foods.” Find your own “perfect diet” by using the new “MyPyramid” Food Guide System.This page last updated 2/12/08 04:08 PM
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