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Ways for Women to Ward Off Heart Disease
Nearly two-thirds of women
who die suddenly from
heart disease have no previous
symptoms. For this and other
reasons, it's critical to prevent heart
disease in the first place.
"Many women may meet one or
more risk factors for heart disease
and heart attack, but just don't realize
it," says Rita M. Watson, M.D.,
a cardiologist with Jersey Shore
University Medical Center. Dr.
Watson also spearheads Meridian
Health's involvement with Women's
HeartAdvantage. "Knowing your
risk factors allows you to take the
right steps to reduce risks and
prevent heart attacks."
The American Heart
Association prevention recommendations
involve lifestyle
changes, including the following
top priorities:
- Don't smoke. Smokers who
quit can cut their heart disease
risk in half after one year.
- Be active for at least 30 minutes
on most, if not all, days
of the week. To lose weight or
maintain weight loss, aim for
60 to 90 minutes.
- Eat a diet low in saturated fat
and high in fruits, veggies,
grains, low-fat dairy, and lean
sources of protein. Try to eat
fish at least twice a week.
- Balance your activity level
with what you eat to maintain
a healthy weight. If you're
overweight, losing extra pounds
can help lower your risk. If you
need help losing weight, a doctor
can help you build a plan to
slim down.
The guidelines for women
also recommend keeping blood
pressure, cholesterol, and blood
sugar in check. "We can't stress
how important it is to know your
numbers," says Dr. Watson. "If
you've never been screened for
these factors, or it's been more
than a year, ask your doctor to
check them out."
Your doctor can help you find
several options for controlling
these numbers, such as the
simple behavior modifications
discussed above or using medical
interventions, like prescription
drugs designed to lower blood
pressure or aspirin.
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