Saving Women's Hearts

Mention the term "heart disease" and most people picture an overweight, middle-aged man. Yet the reality is that heart disease is the number one killer of women in North America, accounting for a third of all deaths in women and far surpassing the prevalence of breast cancer.

There are many misconceptions surrounding heart disease in women, and unfortunately most women do not recognize that they are at risk of heart disease. Women are less likely to recognize symptoms of heart attack and more likely to delay getting treatment. Making matters worse, heart attacks in women are often undiagnosed by doctors, and even when they are diagnosed, women are treated less aggressively and as a result women are more likely to die after a heart attack than men. While these statistics can be frightening, the good news is that most risk factors for heart disease are modifiable, meaning they can be changed.

Here are 10 simple strategies that can save your heart. These tips can benefit men too!

1. Be optimistic. Research conducted in over 97,000 women has found that optimists have lower rates of heart disease than those who are negative and pessimistic.
2. Get at least 7 hours of sleep every night. Women who sleep 6 hours or less have been shown in several studies to be at greater risk of heart disease. Lack of sleep can increase blood pressure, trigger inflammation and promote atherosclerosis.
3. Take 10,000 steps a day. Use a pedometer and gradually increase the number of steps you take each day. Exercise fights heart disease in numerous ways: it lowers blood pressure and cholesterol, improves circulation, reduces stress and strengthens the heart.
4. Have oatmeal with chia seed for breakfast. The soluble fiber in oats and chia can help lower cholesterol levels and support weight management.
5. Eat more fish, garlic and green tea, or take supplements. These foods contain compounds that help reduce multiple risk factors for heart disease.
6. Choose whole grain bread/pasta and brown rice over white rice. Studies show that highly refined carbohydrates (high glycemic index) are worse for your heart than foods high in saturated fat, like red meat and butter.
7. Avoid foods that contain trans fatty acids. They can raise cholesterol levels and increase risk of heart disease. Choose healthier fats and oils like olive oil and palm fruit oil.
8. Don't sweat the small stuff. Stress is a major risk factor for heart disease, especially in women. Try yoga, tai chi and breathing exercises. Supplements can also help. Look for products that contain Lactium, a milk peptide that promotes relaxation.
9. Laugh more. Laughing relaxes and expands blood vessels, which protects the heart. Watch a funny movie, go to a comedy show and try to find the humor in life.
10. Get screened for heart disease - beginning at age 20!

Sherry Torkos is a pharmacist and co-author of Saving Women's Hearts (Wiley, February 2010), a book that educates and empowers women on how to reduce their risk of heart disease and improve heart health with both conventional and natural medicine.

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