Women and Heart Disease
 
 


Heart disease and stroke are not just diseases seen in men. In fact, heart disease is the leading cause of death among women over the age of 65. American women are 4 to 6 times more likely to die of heart disease than from all forms of cancer combined, including breast cancer.

What can I do to reduce my risk of heart disease?

Determine your risk factors for heart disease on the chart below and begin lifestyle modifications.

My total cholesterol is:

 Less than 200 mg/dl   Low Risk  Maintain healthy weight, diet & exercise
 200-239 mg/dl  Borderline  Decrease saturated fat, increase exercise
 Greater than 240 mg/dl  High Risk  Modify diet & exercise, start medication

  

 

My LDL is:

 Less than 100 mg/dl   Low Risk  Maintain healthy weight, diet & exercise 
 100-129 mg/dl  Less than Optimal  Decrease saturate fat, decrease cholesterol
 130-159 mg/dl  Borderline High  Modify diet & exercise
 160-189 mg/dl  High Risk  Weight management, start medication
 Greater than 190 mg/dl  Very High Risk  Start medication, reduce other risk factors

 

 

 

 

My HDL is:

 Less than 40 mg/dl  Increased Risk  Exercise, reduce saturated fats, lose weight
 Greater than 40 mg/dl  Low Risk  Maintain healthy weight, diet & exercise

 


 My triglycerides are:

 Less than 150 mg/dl  Normal  Maintain healthy weight, diet & exercise
 150-199 mg/dl  Borderline High  Increase exercise, lose weight
 200-499 mg/dl   High Risk  Modify diet & exercise, reduce carboyhydrates, start medication

 

 

 

Some other factors to consider:

Stop Smoking!  Smoking puts you at a much higher risk of developing heart disease and stoke, yet it is the most preventable risk factor. Also, if you are taking a Birth Control Pill, you should not smoke. Talk to your medical provider about using an alternate method of birth control… or better yet, quit smoking!

Control Your Blood Pressure.  High blood pressure is a major risk factor for both stroke and heart disease. Losing even a few pounds can help reduce your blood pressure to normal.

Lose Weight.  If you are overweight, begin a moderate exercise program and institute dietary changes. Extra weight can increase your risk for high blood pressure, stroke, heart attack, diabetes, arthritis, and has also been linked to higher rates of breast and colon cancer.

Exercise.  Even small amounts of exercise can reduce your risk of heart disease, diabetes and help lower your blood pressure and cholesterol.

DIETARY MODIFICATIONS FOR HEALTHY HEART LIVING

 Saturated Fats 1     Less than 7% of total calories
 Polyunsaturated Fats  Less than or equal to 10% of total calories
 Monounsaturated Fats  Less than or equal to 20% of total calories
 Total Fat  23-35% of total calories

 

 

 

¹ keep trans fats minimal

 Carbohydrates 2  50-60% of total calories
 Fiber  20-30 grams per day
 Protein  15% of total calories
 Cholesterol  Less than 200mg per day
 Total Calories  Varies with individual goal of weight loss/maintenance 3

 

 

 



2 carbohydrates should be primarily complex grains, fruits, and vegetables
3 moderate activity should be included several times per week

Adapted from National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III), JAMA 2001. 285: 2486-2497

FOR WEIGHT LOSS*

  1. Reduce carbohydrates to 40-50% of total calories and keep your total fat intake under 30%. Reduce foods high in sugar and replace with whole grain, complex carbohydrates high in fiber. Avoid “trans-fatty” foods: packaged baked goods, restaurant fried foods, solid margarines, and shortening.
  2. Begin a regular exercise program. Start slow, even 10 minute intervals several times per day can help. There is an exercise for everyone! If you need help finding the right activity, check with your health care provider.
  3. Avoid “fad diets.” Most of these don’t work long term and contribute to “yo-yo dieting.”
  4. Watch for hidden calories. “Low fat” foods may have high sugar content, and this can mean more calories. Get used to reading labels and know how many calories and fat grams you are eating.
  5. Watch your portion size. “Super-sized” portions can lead to hundreds of extra calories a day.
  6. Keep a food diary. This helps you learn what you are really eating and makes it easier to modify your eating habits.

* Women are considered overweight if your BMI (Body Metabolic Index) is more than 25, your waist measurement is greater than 35 inches, and/or your Body Fat measures more than 30%.



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