How to Prevent Heart Disease in Women

Many women don't realize that heart disease is the leading cause of death in women. Signs of heart attacks specific to women include pain in the back or jaw, nausea, throwing up and feeling out of breath. Women over 55 whose family members developed heart disease early in life are particularly at risk for heart disease. Other risk factors include smoking, inactivity, obesity, diabetes, high blood pressure and the use of birth control pills. Prevention of heart disease can be achieved by closely monitoring diet, exercise and additional lifestyle choices.

Instructions

Prevention

• 1

  Decide that you want to prevent the chance of developing heart disease in your life. Make choices to eat healthier, exercise more, visit your physician and choose not to smoke to decrease your chances of developing heart problems.

• 2

  Exercise at a medium-level of activity at least 30 minutes per day five days a week if you're a female between 18 and 65. Women trying to lose weight should exercise at least 60 to 90 minutes per day, performing a medium-level cardiovascular activity such as walking on most days of the week. Try activities you enjoy, so that exercise becomes a lifetime habit. Try walking, swimming, hiking, biking, dancing, playing outdoors or active video games like the Wii with your children or grandchildren. These types of exercises strengthen your heart and reduce your risk of diabetes, a risk factor for heart disease.

• 3

  Make healthy choices in your diet. Increase your intake of vegetables, fruits and low-fat dairy products to help reduce your risk of developing heart disease. Fish high in oil content such as salmon and herring, or taking omega-3 fatty acids may benefit some women. According to the Mayo Clinic, omega-3 fatty acids help reduce inflammation in the body, and lower blood pressure.

• 4

  See if low-dose aspirin therapy (81mg of enteric aspirin), is right for you. Ask your doctor for her recommendation. Aspirin therapy works to prevent heart attacks by reducing clotting of the blood. Some women at high risk of developing heart disease may even benefit from a higher aspirin dosage of 325mg per day. The higher dose may help prevent heart disease in some women. Seek the advice of your physician to determine appropriateness of aspirin therapy and dosages. Request that your physician test you for diabetes, as well as checking your cholesterol and triglycerides, and measuring your blood pressure.

• 5

  Drink alcohol only in limited amounts, no more than one alcoholic beverage per day for women. Maintain a healthy weight for your body type. Ask your physician to use The Body Mass Index (BMI) to assist in determining a healthy weight range for you. Quit smoking cigarettes if you haven't already. Blood pressure and heart rate will immediately be reduced once you quit smoking. If you have not smoked in 15 years, your risk of heart disease returns to the level of a non-smoker.

• 6

  Use caution if using the birth control pill over the age of 35 or if receiving hormone replacement therapy.These may increase your risk of developing heart disease, according to the American Heart Association. Benefits and risks of the aforementioned treatments should be discussed with your personal physician.