By Carlos Alberto Rivas, MS, CSCS
Cardiovascular disease is the leading cause of death and disability in women. Yet many women underestimate the risk of heart disease. Women should be concerned with preventing risk factors that can lead to an initial heart attack as well as preventing subsequent attacks. A recent poll found that four out of five women were unaware that cardiovascular disease is the No. 1 killer of women. Another study found that women are more likely to be misdiagnosed and are, therefore, more likely to die of their first heart attack. Evaluation of risk factors, such as sedentary lifestyle, obesity, smoking, hypertension, diabetes and stress, can help women and their physicians estimate the likelihood of cardiovascular disease.
Prevention of heart disease depends largely on reducing risks factors. The most common risk factor for cardiovascular disease in women is a sedentary lifestyle (physical inactivity). Studies show that walking 30-45 minutes five times a week reduces the risk of heart attack in women by 60 percent. In fact walking 30 minutes daily has proven to reduce obesity, diabetes, hypertension, and has helped with stress reduction. Activity of any kind as long as it is done in a consistent basis (more than 4 times per week) seems to be the perfect medicine for reducing most of the risk factors causing cardiovascular disease.
Cigarette smoking represents the primary preventable cause of death and risk factor associated with cardiovascular disease. When counseling smokers about quitting, it is important to provide interventions and strategies to effectively address challenges of withdrawal symptoms, psychological cravings, relapse, weight gain, and high-risk social environments. Studies show that the risk of cardiovascular disease decreases by one third two years after smoking cessation. Additional resources for smoking cessation materials and clinics include the American Heart Association and American Lung Association.
Women who are overweight or obese are at increased risk of cardiovascular disease. In response to the scientific data about the link between excess adipose and cardiovascular disease, the American Heart Association reclassified obesity as a major, modifiable risk factor for heart disease. According to research, the most successful strategies for weight loss include calorie reduction, increased physical activity, and behavior therapy designed to improve eating and exercise habits. Specific recommendations may include keeping a food diary; eating only fruit for snacks; reducing fried foods; and walking 10-minute intervals 3 times per day. The initial goal should be to lose one to two pounds per week over a 6-month period. Further weight loss can be initiated if warranted. A continued physical activity program appears to be the best predictor of long-term weight loss and its subsequent maintenance.
Exercise, smoking cessation, and treatment of high blood pressure are proven to be effective measures for the prevention of initial cardiovascular disease in women. Women who spend as little as 30 minutes of walking on a daily basis can cut their risk of cardiovascular disease by 60 percent. According to a recent study, the single most important factor determining a patient's participation in exercise was a strong recommendation from their primary care physician.
