Here are some ways you can lower your risk of heart disease:
Know your heart disease risk factors: It’s important to have a conversation about your lifestyle and medical history with your clinician.
Manage blood pressure: High blood pressure is called the “silent killer” because it often causes no symptoms but can lead to heart attacks, strokes, kidney disease and premature death if left uncontrolled.
Control cholesterol: A cholesterol test can help determine your risk of heart disease and whether a change in diet or medication is warranted.
Reduce blood sugar: Women with diabetes are twice as likely to have heart disease as women without diabetes are; moreover, the disease occurs at a younger age than it does in women without diabetes. Maintaining a healthy diet, exercising and taking diabetes medication can help avoid or reduce these complications from diabetes.
Get regular physical activity: Physical activity can lower blood pressure, cholesterol and blood sugar. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week for adults and 60 minutes of daily physical activity for children and adolescents.
Choose healthy foods and drinks: Overall, diets that are more plant-based and include whole grains, fruits, vegetables, limited or no meat and low-fat or no dairy can lower the risk of developing several conditions, including heart disease.
Avoid smoking or vaping: Toxic chemicals in tobacco can injure the heart. If you do smoke, quitting lowers your risk of heart disease no matter how much or how long you have smoked in the past.
Focus on mental well-being: Positive psychological states, such as feeling happy, optimistic and mindful, are associated with a decreased risk of heart disease. For example, practice good sleep hygiene, mindfulness techniques such as meditation, and mood-boosting activities, such as bonding with family and friends (even four-legged ones!).
You can take charge of your cardiovascular health. More than 80% of heart disease can be prevented with knowledge and action. Talk to your clinician about your risk, no matter which stage of life you’re in. Encourage the other women in your life to do so as well. Together, we can improve women’s heart health.
