Lynne T. Braun, PhD, CNP, FAHA, FAAN

Lynne T. Braun, PhD, CNP, FAHA, FAAN, is a nurse practitioner with the Rush Heart and Vascular Institute, the Preventive Cardiology Center and Heart Center for Women. She has been on the faculty and has held a practice position at Rush University Medical Center since 1980.

**Join Lynne on February 13^th at Rush Medical Center and learn more about improving your heart health at The Culture of a Woman’s Heart.

With its constant beating and pumping your heart deserves some TLC. It works hard day and night to keep you moving, but it needs care and attention to work properly. You might not know it, but heart disease kills more women than all cancers combined, and one in three women has some form of it.  Heart disease includes coronary heart disease, heart attack, congestive heart failure, and congenital heart disease, and having just two risk factors can double a woman’s chance of developing it. 

Here are 5 major risk factors to be aware of and what you can do to keep your heart pumping happily away:

1. High Blood Pressure

The problem with high blood pressure, or hypertension, is that you can have it without even knowing it because it causes no symptoms—and the higher your blood pressure, the higher your risk for heart attack and stroke. Major contributors are a family history of the disease, being overweight, and eating a high-sodium diet. Lifestyle changes like losing weight, exercising regularly, quitting smoking, and moderating alcohol consumption can help you manage high blood pressure. Even a small amount of weight loss can make a major difference in lowering or preventing the disease. Also, adhering to a diet like DASH, can help you lower blood pressure. It’s an eating plan that emphasizes fruits, vegetables, fat-free or low-fat milk and milk products, whole-grain products, fish, poultry, beans, seeds, and nuts. It also contains less salt/sodium, sweets, added sugars, sugar containing beverages, fats, and red meats than the typical American diet. Seeing your healthcare provider regularly and having your blood pressure monitored can help ensure that it doesn’t go unchecked causing lasting damage.

2. High Cholesterol

The higher your blood cholesterol level, the greater your risk is for developing heart disease or having a heart attack. When there is too much cholesterol (a fat-like substance) in your blood, it builds up in the walls of your arteries. This is called “plaque”.  Over time, the buildup of plaque causes arteries to narrow and blood flow to the heart is slowed down or blocked. In some cases, a plaque deposit and rupture can cause a sudden cardiac event.  The blood carries oxygen to the heart, and if enough blood and oxygen cannot reach your heart, you may suffer chest pain. If the blood supply to a portion of the heart is completely cut off by a blockage, the result is a heart attack. Unfortunately, you won’t know you have high cholesterol unless you have it checked. And if you’re a woman between 45 and 55, your levels begin to rise higher than a man’s. Diet and exercise are the best ways to lower cholesterol. The American Heart Association recommends a diet low in saturated fat and cholesterol, and no trans-fats with lots of fruits and vegetables and lean meats.

3. Smoking

We all know how bad smoking is for you; or at least we think we do. It causes lung disease, cancer, and even cataracts. But did you know women who smoke are two to six times more likely to suffer a heart attack than nonsmoking women? And that risk increases with the number of cigarettes smoked each day. Among other things, smoking also increases blood pressure (another risk factor). Quitting smoking is one of the most difficult things for a person to do—its addictive pull has been likened to that of heroin—but it can be one of the most beneficial. The American Cancer Society’s tips to quit include medications to help reduce cravings, nicotine replacement products, and support programs and self-help materials. But the first step is realizing how smoking can damage every organ in your body and make that commitment to break the habit.

4. Obesity

Being overweight causes a host of risk factors for heart disease. Excess fat, especially around the waist, can cause high blood pressure, diabetes, increased blood cholesterol, and heart disease—the more overweight a woman is, the higher her risk for heart disease.

Lifestyle choices can play a big part in obesity. As more people eat out, lead more sedentary lives, and rely on prepackaged foods that are high in fat and cholesterol, obesity rates have soared. And as we age, losing even a few pounds can seem insurmountable. The Cleveland Clinic recommends setting a goal and starting small. Go for walks, making them longer and brisker over time. Cut out fried foods and sodas and drink more water. Lift light weights; those cans of soup in the cupboard will work! The more you move and healthier you eat, the more you’ll want to keep it up.

5. Diabetes

Women with diabetes are at especially high risk for a heart attack. The risk of type 2 diabetes rises after the age of 45 and you are much more likely to develop it if you are overweight, especially if you have extra weight around your waist. Many women may not know they have diabetes, so even if you have no symptoms, if you are overweight and have any of the risk factors for type 2 diabetes, ask your healthcare provider about getting tested. If you have diabetes, The Healthy Heart Handbook for Women recommends you: 

• Be physically active every day.
• Follow your healthcare provider’s advice about the type of physical activity that is best for you.
• Eat less salt and sodium, saturated fat, trans-fat, and cholesterol.
• Eat more fiber. Choose fiber-rich whole grains, fruits, vegetables, and beans.
• Stay at a healthy weight.
• If you smoke, stop.

Research shows women can lower their heart disease risk enormously—by as much as 82%—simply by leading a healthy lifestyle. Log onto the American Heart Association’s My Life Check at http://mylifecheck.heart.org and learn about “Life’s Simple 7”:  Get active, eat better, lose weight, stop smoking, control cholesterol, manage blood pressure, and reduce blood sugar.  By doing so, you can help lower your risk for heart disease. Use this Valentine’s Day to make a commitment to your hard working heart by making these heart healthy habits part of your lifestyle. Your heart will thank you by beating on for years to come.