Ten simple steps women can take to protect against heart disease
Did you know that women are twice as likely to die of heart disease than breast cancer?
In the years following the menopause, your risk of getting heart disease rises significantly.
Follow these ten simple steps to protect yourself.
Get your cholesterol and blood pressure checked
If you’re aged 40-74, and don’t already have a health condition such as diabetes, you are entitled to a free NHS Health Check from your GP to assess your risk of developing heart disease. This would include checking your blood pressure and cholesterol level.
If your blood pressure or cholesterol level is higher than it should be, this increases your risk of heart disease and stroke.
Your GP can suggest lifestyle changes or, if necessary, prescribe medication to reduce your blood pressure or cholesterol.
Stop smoking to protect your heart
You’re twice as likely to have a heart attack if you smoke. Over the past few decades, men have increasingly quit smoking but women haven’t been stopping smoking as much.
Stopping smoking will lessen your chances of developing heart disease.
Do more exercise to prevent heart disease
Only about one in four women in England does enough physical activity to protect her heart. Try to do more exercise, including regular aerobic exercise such as walking and swimming.
To protect your heart, you need to do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity (such as cycling or fast walking) every week.
Lose weight if you need to
About six in every 10 women in England are either overweight or obese.
Carrying excess weight puts a strain on your heart, and you’re more likely to have high blood pressure, high choles-terol and type 2 diabetes, all of which increase the risk of heart disease and stroke.
Watch your waist to reduce your risk of heart disease
Your shape matters as well as your weight. Measuring your waist is a good way to check you’re not carrying too much fat around your stomach, which can raise your risk of heart disease.
Aim for a waistline of less than 80cm (31.5 inches).
Check your risk of diabetes
Women with type 2 diabetes are three to five times more likely to get heart disease than those without the condition.
Type 2 diabetes is linked to being overweight or obese and a waist measurement of 80cm (31.5 inches) or above.
Reduce alcohol to help your heart
It used to be thought that a moderate level of alcohol was good for the heart. However, the evidence of a protective effect is less strong than previously thought.
To keep health risks from alcohol to a low level, especially if you drink most weeks, the NHS recommends that women (and men) should drink no more than 14 units a week on a regular basis. This should be spread over three or more days.
If you drink more than this, you’ll increase your risk of heart disease. Too much alcohol, or binge-drinking, can damage the heart muscle leading to abnormal heart rhythms or heart failure.
Balance your diet
Eat healthily and be especially careful not to eat more salt than is recommen-ded (no more than 6g a day). Cut down on the amount of saturated fat and sugar you eat, too.
Don’t rely on HRT to avoid heart disease
Research now suggests that HRT isn’t heart protective. However, the latest evidence confirms that HRT doesn’t increase the risk of heart disease when started in women aged under 60.