Women's Heart Health

You see it everywhere—pink cleats in a football game, pink lighting on the white house, and pink shirts with the familiar pink ribbon on them. It is true that breast cancer is becoming more frequent and that 1 in 8 women will develop invasive breast cancer. Yes there is a need of support, but too often it tends to overshadow the bigger issue. (Cancer is the second leading cause of death for women but heart disease is the number one cause for death for women and has been for the past decade (Go Red for Women).)

As the occurrence of obesity rises so does the frequency of heart disease. Although the occurrence of heart disease occurs more often in men than women, the effects are more severe for women. Women tend to fare worse than men during a heart attack. After the age of 55, women are more likely to have poorer physical and mental functioning, more chest pain, and worse physical limitations post-heart attack than men (CDC). With the rise and severity of heart disease in women it is important that you take action now. 

Know the Risks and Red Flags

Here are some basic risks that can increase the chances of heart disease and some red flags that can tell you if you may have heart disease already. 

• Low or no physical activity especially cardio exercise. 
• High cholesterol
• High Blood Pressure 
• Smoking
• Diabetes
• Diet high in saturated fats 
• Diet low in vegetables and fiber
•  High weight coupled with a high body fat percentage 

What Can you Do for yourself and Others?

Here is a list of things you can do or encourage others to do to help with their heart health; 

• Eat good fats such as unsaturated or polyunsaturated
• Avoid fats such as trans fats and saturated fats
• Get plenty of sleep preferably between 7 and 9 hours 
• Eat a low sodium diet
• Reduce added sugars in your diet
• Eat a diet high in vegetables
• Manage your weight and body fat percentage
• Be physically active in various cardio exercises such as walking, running, biking, or swimming 
• Take time to relax and don't let yourself get too stressed
• Keep an eye on your cholesterol and blood pressure 

Resources:

Breast Cancer. (2014) "U.S. Breast Cancer Statistics. Breast Cancer. Retrieved from http://www.breastcancer.org/symptoms/understand_bc/statistics 

CDC. (2014) "Leading Causes of Death in Females 2010" CDC-Womens Health. Retrieved from http://www.cdc.gov/women/lcod/2010/index.htm
Go Red for Women. (2014) "About Heart Disease" American Heart Association. Retrieved from https://www.goredforwomen.org/home/about-heart-disease-in-women/