Heart disease risk factors women should know about: Ignore the myths of protection, take charge of your health

KEY STORY

• According to a report in Harvard Health magazine, many women say their physicians never talk to them about coronary risk and sometimes do not even recognise the symptoms, mistaking them instead for signs of panic disorder, stress, and even hypochondria. The report also says that many women don’t experience the crushing chest pain that is a classic symptom of a heart attack in men.

• A classic symptom of a heart attack in women is that of feeling extremely tired or being short of breath. Some other women reported nausea and abdominal, neck, and shoulder pain. In one study, women reported deep fatigue and disturbed sleep as much as a month or two before a heart attack.

• During a heart attack, only about one in eight women reported chest pain and described it more as pressure, aching, or tightness rather than pain.

There are several things that women must incorporate into their lifestyle to lower their risk for heart disease.

1. Quit smoking: Your chance of having a heart attack doubles if you smoke as few as one to four cigarettes per day. Many women do not smoke. For them, the advice would be to avoid standing around when others smoke. Passive smoking is harmful too. Even if you don’t smoke, regular exposure to someone else’s smoke can increase your risk.

2. Get on your feet & move about: Be more active. Get at least 30 minutes per day of moderate-intensity exercises, such as brisk walking. Fit even more activity into your life: Take the stairs rather than the elevator. Skip ordering online meals and whip up something yourselves. Clean up your home office, do yard work. Why hail a cab or drive when you can walk to a destination.

3. Eat sensibly and healthfully. Studies at Harvard Medical School and elsewhere have identified several crucial ingredients of a heart-healthy diet — whole grains, a variety of fruits and vegetables, nuts, poly- and monounsaturated fats, fatty fish (such as wild salmon), and limited intake of trans fats. Skip the samosa, have a low-fat non-sweetened (salt+tadka) upma-style dalia. Skip the cheese-loaded burger, have a bowl of cut fruits, preferably with skin on wherever possible.

4. Meditate, relax, reduce stress: Keep depression. And if you still encounter it, seek help. A counsellor, a doctor. Your risk for heart disease increases if you’re depressed or feel chronically stressed. Stress-reducing strategies include exercise, adequate sleep, relaxation techniques, and meditation. Psychotherapy can be especially helpful with depression and anxiety.

5. Watch these numbers. According to the American Heart Association (AHA), you can greatly reduce your risk for these diseases by maintaining certain body measurements and levels of cholesterol and blood pressure.

• Maintain a Body Mass Index of 18.5–24.9

• Maintain a Waist (abdominal) circumference of <35 inches

• Watch your blood Lipids, lipoproteins levels:

• Total cholesterol <200 mg/dL

• HDL cholesterol >50 mg/dL

• LDL cholesterol <100 mg/dL

• Triglycerides <150 mg/dL

• Blood pressure <120/80 mm Hg

• Maintain blood sugar levels fasting level 70-130 and Post Prandial (PP) – 1-2 hours after eating @ Less than 180

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.