Heart disease is the top health threat for women

Kathy Smith, Democrat Columnist

According to the American Heart Association, heart disease, stroke and other cardiovascular diseases are the number one cause of death in American women. It is estimated that more than 455,000 American women die from heart disease each year. That is one death each minute. Cardiovascular diseases claims more lives than the next five causes combined including cancer and diabetes.

Recent research suggests that the coronary heart disease death rate for women ages 35 to 44 actually increased between 1997 and 2002. Women age 40 and older are less likely than men of that age group to survive a year after their first heart attack.

Cardiovascular heart disease is preventable. One study found that if women adherer to healthy lifestyle choices, 82 percent of the coronary problems can be prevented.

Better lifestyle habits can help women as well as men reduce the risk for heart attack. These lifestyle habits include:

n Better eating habits. You are what you eat and making better food choices can help you reduce your risk of a heart attack. Take the simple steps in eating for long-term benefits to your health and your heart.

Eat a variety of nutritious foods from all the food groups. You may be eating plenty of food, but your body may not be getting the nutrients it needs to be healthy. Nutrient-rich foods have vitamins, minerals, fiber and other nutrients but are lower in calories. To get the nutrients you need, choose foods like vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often. Eat less of the nutrient-poor foods.

The right number of calories to eat each day is based on your age and physical activity level and whether you’re trying to gain, lose or maintain your weight. You could use your daily allotment of calories on a few high-calorie foods and beverages, but you probably wouldn’t get the nutrients your body needs to be healthy. Limit foods and beverages high in calories but low in nutrients, and limit how much saturated fat, trans fat, cholesterol and sodium. Read labels carefully — the Nutrition Facts panel will tell you how much of those nutrients each food or beverage contains.

n Manage your weight. If you are overweight or obese the risk of having a heart attack is greatly increased. By losing even 10 pound, you reduce the risk of having a heart attack. The American Heart Association web site at www.americanheart.org has a body mass index calculator. You put your weight and height in and it tells you your score and your status. It can be a real motivator to help you lose weight.

Use up at least as many calories as you take in. Start by knowing how many calories you should be eating and drinking to maintain your weight. Don’t eat more calories than you know you can burn up every day. Increase the amount and intensity of your physical activity to match the number of calories you take in. Aim for at least 30 minutes of moderate physical activity on most days of the week or — best of all — at least 30 minutes every day. Regular physical activity can help you maintain your weight, keep off weight that you lose and help you reach physical and cardiovascular fitness. If you can’t do at least 30 minutes at one time, you can add up 10-minute sessions throughout the day. more

n Exercise and Fitness. Swimming, bicycling, skiing, dancing walking, gardening and many other activities are good exercises that can help your heart. Whether it is included in a structured exercise program or just your daily routine, all physical activity adds up to a healthier heart. Target to exercise at least 30 minutes every day. You don’t have to do it all at once as you can divide that out to two 15 minutes of exercise or three 10 minutes of exercise. You eat everyday and bathe everyday, everyday you need to exercise.

By following these tips you can work towards a healthy heart. More more information about your heart and preventing heart disease go to the American Heart Association’s web site at www.americanheart.org

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Kathy Smith is the Parker County extension agent. Her column appears Sundays. She may be contacted at (817) 598-6168.