For women, small changes can help prevent heart disease risk

ST. PAUL, Minn. (4/9/2007 ) - Heart disease is the No. 1 killer of women in the U.S., with one in three suffering from some form of cardiovascular disease. But it's never too late to start making small changes. You, your mom, your sister or your friends can take action today to help lower the risks.

Many women do not take action to protect themselves because they think they're not old enough to be at risk. This is especially true for women ages 40 to 50. Lifestyle changes before or at this age help the body to be more responsive in its ability to prevent heart disease.

Some women feel too busy to make changes in their lives, or feel stressed out and tired. Let them know they are allowed to make their health a top priority. They might need your support and encouragement to realize this.

Begin by helping each other replace some unhealthy habits with healthier ones. For most people, this is a gradual process, not an all-at-once process. Don't worry about a slip up. You will see success as you keep heading in the right direction. Some people find it more effective to have a buddy to stay on track.

Taking action is easier than you may think. Start by choosing one or two lifestyle changes that are easiest for you to deal with. Here are some options to consider.

1. Have a heart to heart with your doctor. Ask about your personal heart disease risks, and tell your doctor if you've been experiencing any symptoms. Be honest about your lifestyle behaviors. Take prescription medications and supplements along to show the doctor what you're taking.

2. Follow a healthy eating plan. Choose to cut back on fried foods, pastries and fatty desserts. Eat more fresh, frozen or canned fruits, and sneak in more veggies at each meal. Prepare healthy snacks to have on hand at home, at the office and on the road. Take smaller portions of meat (most of us only need one portion the size of a deck of cards each day). Remember to try vegetarian meals. There are more flavorful, healthy recipes and packaged food choices than were available just two years ago.

3. Be more active. Try to incorporate up to 30 minutes of moderate activity into your routine most days of the week. Start parking farther away to get some extra walking in. Look for places to take the stairs rather than the elevator or escalator. Take 10-minute exercise "bursts." Even a leisurely stroll at break is better than no activity at all. Reduce "screen time," or time spent on the computer. This may mean setting limits for yourself. Be more active as a family. Enjoy the local parks and trails together.

4. Pay attention to the "big risk" factors. Get help to stop smoking. Get support to manage diabetes. Learn some new de-stressing techniques such as massage, art, music or breathing techniques.

It's your health and well-being. Be your own advocate. Ask questions, seek information and learn new things.

Media Contact: Julie Christensen, U of M Extension, (612) 626-4077, reuve007@umn.edu

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