The Best Ways to Prevent Heart Disease

By Robin Westen

Every minute another woman in the United States dies from cardiovascular disease. But it doesn’t have to be this way. All women -- even those who have no family history of heart disease -- should be screened regularly by a doctor and follow these essential steps offered by the American Heart Association.

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The advantage women have when it comes to cardiovascular disease is time. Because of the protective effects of naturally-occurring estrogen, women begin to be at increased risk of cardiovascular disease 10 years later than men (45 vs. 55). Take advantage of those extra years to change the risk factors that can be controlled.

Say Absolutely No to Smoking This nasty habit triples your risk of dying by boosting blood pressure and making blood more prone to clot, which can lead to heart attacks and strokes. Within a year of quitting, you’ll decrease your risk of a heart attack by 50 percent.

Keep An Eye on Your Middle If you have a big belly, you are more likely to have fat in and around your abdominal organs, where it can be released into the bloodstream as dangerous fatty acids that contribute to clogged arteries. For most women, a waist size more than 30 inches is an unhealthy zone. Balance the calories you take in with the calories burned by physical activity, and pay special attention to your waist.

Move It Aim for at least 30 to 60 minutes of physical activity daily. No matter what exercise you choose, it will help to lower your blood pressure, reduce stress and boost your “good” cholesterol.

Sprinkle with Herbs You want to keep your blood pressure at 120/80 mmHg or below. You can reach this goal by slashing salt from your diet and substituting a shake of pepper or other tasty herbs. FYI: Women over the age of 50 should cut sodium intake to 1,500 mg a day. If you already have high blood pressure (140/90 mmHg), take all your medications as prescribed.

Reduce Saturated and Trans-Fats These ingredients are still finding their way into plenty of processed foods from cookies to chips. Both unhealthy fats can contribute to high cholesterol, which causes fatty plaques that can clog arteries or rupture and form clots that can block arteries, causing heart attack. Keep total cholesterol below 200 mg/dl.

Opt for Color Keep your plate with as many colorful foods as possible and you’ll be in the good heart zone. Fruits and vegetables such as spinach, carrots, peaches and berries are high in antioxidants and fiber. And choose red over white wine. Antioxidant substances in red wine have proven to help protect the heart. Limit your wine intake to one drink per day to avoid increasing your blood pressure and triglycerides.

About the Author

Robin Westen is ThirdAge's Medical Director. Check for her daily updates. Her latest book, co-authored with Dr. Alyssa Dweck, is "V is for Vagina."