Make a Plan

Jeanne Pinnow, RN, Meriter Heart Hospital cardiovascular nurse who regularly counsels patients on reducing their heart disease risk factors, says the most important steps for women to take are:

1. Stop smoking or better yet, don't start
Cigarette smoking has been described as "the most important health risk in the United States." Female smokers have more than twice the risk of heart attack than female nonsmokers. The toxins in cigarette smoke can shrink coronary arteries, making it tough for blood to circulate.

2. Get moving
You can reduce your chance of heart disease by 30 to 50 percent just by exercising. At least 30 minutes of moderate physical activity most days of the week does more than help you burn calories. Exercises helps you control your weight, and also reduces your risk of developing high blood pressure, high cholesterol and diabetes. "Besides, it helps us manage our stress, which in general makes us feel better," Jeanne reminds us.

3. Eat a heart-healthy diet
Eat a diet low in saturated fat (like low-or no-fat dairy products) and high in fruits, vegetables (at least five servings per day) and whole grains (like rye bread or whole wheat spaghetti). Check food labels for saturated fats and trans fats. These two fats increase the risk of heart disease by raising blood cholesterol levels. (Dr. Jaya recommends the American Heart Association's www.deliciousdecisions.org Web site for nutrition information and meal ideas.)

4. Know Your Numbers
Make an appointment with your health care provider for regular blood pressure and cholesterol tests. Many women with heart disease experience no symptoms at all, which is why regular checkups are so important.

High blood pressure, or hypertension, increases the heart's workload, causing the muscle to enlarge and weaken over time. Uncontrolled high blood pressure can lead to stroke, heart attack, congestive heart failure, and kidney failure. Often referred to as "the silent killer" because it has no outward symptoms.

Total cholesterol is the sum of all the cholesterol in the blood. The higher your total cholesterol, the greater your risk of heart disease. Not all cholesterol is bad. There are three types that you want to track:

• HDL – "good cholesterol" – aids in the removal of cholesterol from the blood.
• LDL – "bad cholesterol" – forms dangerous plaques.
• Triglycerides – undesirable fats made from excess calories.

"Knowledge is power. Women should know their blood pressure and cholesterol status. Abnormal readings can lead to early, effective treatment," says Dr. Jaya.

Educate Yourself on Heart Attack Symptoms

In recent years more attention has focused on how symptoms of heart attack can be different for women. Dr. Jaya advises that women know the symptoms and get prompt treatment. "It can literally mean the difference between life and death," she warns.

For both women and men, common warning signs include:

• Chest pain – or discomfort, pressure or squeezing sensation
• Shortness of breath
• Abnormally weak and/or fast pulse
• Feeling faint or dizzy
• Sweating, often heavy and cold
• Nausea or upset stomach
• Anxiety
• Fatigue

An important difference is that women are more likely to feel the subtle symptoms and less likely than men to feel severe chest pain. Women are more likely to report feeling severe heart burn in the upper abdomen or pain in the breast. Sometimes women have back or shoulder pain, or an overall feeling that something is wrong.

With a heart attack, every minute of symptoms is one minute of dying heart muscle. When experiencing any of these warning symptoms: Call 911. Emergency transport can get you to a hospital in minutes.

"Lack of knowledge can have fatal consequences," says Dr. Jaya. "While women focus on breast cancer, only 1 in 25 women die due to breast cancer. One in two women will die from cardiovascular disease. Women need to know that heart disease should be their major health concern."

6/23/2008