Take Charge! Knowing—and Managing —Risk Factors
Being more “heart aware” doesn’t just involve knowing the signs that might mean you have cardiovascular disease (CVD). It’s also about understanding the factors that can increase your risk of heart disease. The reality: There are many different things that can contribute to CVD. But there are also a lot of things you can do to help lower your risk and help prevent heart disease.
Blood Pressure – Your risk of developing high blood pressure—and in turn, heart disease—increases if you are overweight, have an unhealthy diet (including excessive alcohol consumption) and don’t exercise regularly. High cholesterol, diabetes and a family history of high blood pressure can also raise your risk.
Take Charge!
You can lower your blood pressure significantly through a healthy diet, including reduced saturated fat, salt and sodium in the foods you eat. Maintaining a healthy weight, being physically active, limiting the amount of alcohol you drink and not smoking can also lower your blood pressure.
High Cholesterol – Women with high total cholesterol are twice as likely to develop heart disease.1 Specifically, women with the highest level of bad cholesterol (LDL) are three times more at risk2, and those with the lowest level of good cholesterol (HDL) have a six-fold risk.3 Bad, LDL cholesterol steadily increases after menopause due to the drop in estrogen.4 In addition, high triglycerides may increase a woman’s risk of heart disease more than a man’s.5
1. Lloyd-Jones DM, et al. (2003). Arch Intern Med;163:1966-1972
2. Gordon DJ, et al. (1989). Circulation;79:8-15
3. Lloyd-Jones, D., et al. (2009). Circulation, 119:e21-e181
4. Shai I, et al. (2004). Circulation;110:2824-2830
5. Austin MA, et al. (1998). Am J Cardiol; 81:7B-12B
Take Charge!
To reduce cholesterol and triglycerides levels, eat a diet low in saturated fat, choose fresh fruits and vegetables, limit the amount of animal fats, dairy products and hydrogenated vegetable oils (fats that are solid at room temperature) you consume, and add more fish to your diet. Regular exercise also contributes to healthy cholesterol levels. And if you smoke, quit.
Stress & Mental Health Issues –Psychological distress can also be a risk factor—for example, women with symptoms of depression are 50% more likely to die of heart disease.1 Women are also more prone to depression than men after a heart attack1, which can then increase their risk of having another attack.
1. Whang W, Kubzansky LD, et al. (2009).J Am Coll Cardiol; 53:950-8
Take Charge!
There are many strategies and resources that can help you manage stress in your life, as well as sources of support and assistance if you feel that you suffer from depression. Health professionals can also provide screening for depression and offer referrals or treatment.
Smoking – The serious health effects of smoking are many: It causes plaque to form in blood vessels and may cause clots to form. It reduces good, HDL cholesterol. It increases blood pressure and may cause irregular heart rhythms that could lead to cardiac arrest. The bottom line—women who smoke are at a much higher risk of developing heart disease.
Take Charge!
Smoking is the single most preventable cause of death in the U.S. Your risk of developing heart disease decreases by 33% just two years after you stop smoking. And your risk is lowered to the same level as a non-smoker in 10-14 years after you quit. Counseling, smoking cessation programs, nicotine replacement treatments and other resources are available to help you stop smoking.
Obesity & Inactivity – Overweight individuals are at greater risk of developing heart disease—even if they don’t have other risk factors—and obesity can contribute to high blood pressure, diabetes, high cholesterol and stroke.1,2 The risk is greater if the excess weight is around the stomach instead of around the hips (“apple” versus “pear” shape)1; for women, a high-risk waistline is more than 35 inches. Another measure of body fat is your BMI—Body Mass Index. To calculate your BMI, multiply your weight by 705, divide by your height in inches, then re-divide by your height in inches. A BMI of 25 or more is considered overweight.
1. AHA Heart and Stroke Facts, 2002
2.
American Heart Association. Heart Disease and Stroke Statistics; 2004 Update
Take Charge!
Even minimal weight loss—just 5-10% of body weight—helps reduce the risk of heart disease, as well as controlling diabetes. Women should maintain or lose weight through an appropriate balance of physical activity, caloric intake and support programs. In terms of exercise, 30 minutes of moderate-intensity physical activity (like a brisk walk) every day can help you lose weight, and keep it off.
Other Tips & Information
Know Your Numbers…
If you don’t know your blood pressure, cholesterol levels and other important numbers, find out. It’s easy, and can help you take control of your heart health.
| Optimal | Abnormal | |
| Total Cholesterol | <200 mg/dl | >240 mg/dl |
| Cholesterol LDL-C | < 100 mg/dl | >160 mg/dl |
| Cholesterol HDL-C | > 60 mg/dl | < 40 mg/dl |
| Triglycerides | < 150 mg/dl | > 150 mg/dl |
| Blood pressure | < 120/80 mmHg | >140/90 mmHg |
| Fasting blood sugar | < 110 mg/dl | 110 mg/dl or higher |
| BMI | 18.5 to 24.9 | > 24.9 |
…And Talk To Your Doctor
The best source of information about heart health is a discussion with your doctor or healthcare provider. Here are a few questions to ask:
- What is the difference between heart disease, heart attack and heart failure?
- What are my personal risk factors for heart disease?
- What kind of physical exercise is right for me?
- Based on my history and risk factors, what specifically should I do to lower my risk of heart disease?
- What kinds of tests are used to diagnose heart disease?
- What are my treatment options?
If you have symptoms, insist on treatment. And if you feel your symptoms are not being treated aggressively enough, seek additional medical opinion. Take charge of your health.
AP2930800 Rev. A