Health Issues
Heart Disease: Reducing the Risk Women and Heart Disease
According to the Heart and Stroke Foundation more women die from heart disease and stroke in Canada each year than all forms of cancer combined.(1) There are different risk factors associated with heart disease, some which you can control and others which you cannot. The more risk factors a person has, the greater their chance for developing heart disease. However you can take healthy steps today to reduce your risk.
Uncontrollable Risk Factors
Age - As your age increases so does the risk for heart disease. Men over the age of 45, and women over the age of 55 (or women who have completed menopause) are at increased risk.
Gender- Men are at an increased risk for heart disease; however the risk increases for women after menopause.
Family History- A family history of heart disease affecting first degree blood relatives (especially before the age of 55 in men and 65 in women) increase your risk for developing heart disease. 2, 3
Risk Factors You Can Control:
•Blood Pressure
•Cholesterol
•Weight
Blood Pressure
High blood pressure raises the risk of having a heart attack or stroke by as much as four to five times!(4)
High blood pressure is diagnosed when doing a blood pressure measurement and the reading is 140 (or higher) systolic, and 90 (or higher) diastolic based on the average of two or more readings on two separate occasions.
People with diabetes can be diagnosed with high blood pressure if the reading is 130/80 mm Hg or higher.(5)
When your blood pressure goes up, the heart has to work harder to pump the blood though the body. This creates stress on the heart muscle, and over time can lead to a heart attack. High blood pressure also puts stress on blood vessel walls; increasing the chance of them being damaged, clogged, or rupturing. (6)
Keep your blood pressure in check by:
-The Heart and Stroke Foundation recommends that healthy individuals get their blood pressure checked by a healthcare provider at least once every two years. Be sure to discuss the results and any concerns you have with your healthcare provider.
According to the Heart and Stroke Foundation more women die from heart disease and stroke in Canada each year than all forms of cancer combined.(1) There are different risk factors associated with heart disease, some which you can control and others which you cannot. The more risk factors a person has, the greater their chance for developing heart disease. However you can take healthy steps today to reduce your risk.
Uncontrollable Risk Factors
Age - As your age increases so does the risk for heart disease. Men over the age of 45, and women over the age of 55 (or women who have completed menopause) are at increased risk.
Gender- Men are at an increased risk for heart disease; however the risk increases for women after menopause.
Family History- A family history of heart disease affecting first degree blood relatives (especially before the age of 55 in men and 65 in women) increase your risk for developing heart disease. 2, 3
Risk Factors You Can Control:
•Blood Pressure
•Cholesterol
•Weight
Blood Pressure
High blood pressure raises the risk of having a heart attack or stroke by as much as four to five times!(4)
High blood pressure is diagnosed when doing a blood pressure measurement and the reading is 140 (or higher) systolic, and 90 (or higher) diastolic based on the average of two or more readings on two separate occasions.
People with diabetes can be diagnosed with high blood pressure if the reading is 130/80 mm Hg or higher.(5)
When your blood pressure goes up, the heart has to work harder to pump the blood though the body. This creates stress on the heart muscle, and over time can lead to a heart attack. High blood pressure also puts stress on blood vessel walls; increasing the chance of them being damaged, clogged, or rupturing. (6)
Keep your blood pressure in check by:
-The Heart and Stroke Foundation recommends that healthy individuals get their blood pressure checked by a healthcare provider at least once every two years. Be sure to discuss the results and any concerns you have with your healthcare provider.
-People that have been diagnosed with high blood pressure or other conditions that can affect blood circulation may require more frequent blood pressure monitoring.(7)
- Reduce your sodium intake by at least 10%.(7) Dietitians of Canada recommend that individuals should have less than 2300 mg of sodium per day (a teaspoon of salt contains 2300 mg of sodium).(8)
-Choose foods that are lower in saturated and trans fats.
-Achieve and maintain a healthy body weight.
-Increase your daily amount of physical activity.(9)
Cholesterol
High cholesterol can result in the build up of plaque inside the blood vessels making it harder for the blood to flow through. This can result in a heart attack, stroke, or higher blood pressure.
Having too much cholesterol does not produce any symptoms; the only way to know if you have high cholesterol is through a blood test.(10, 11)
Keep your cholesterol in check by:
-Get your cholesterol level checked, and discuss the results with your healthcare provider.
-Limit the fat intake in your diet. Canada’s Food Guide recommends that only 20-30% of your daily calories should come from fat. This is approximately:
- 45-75 grams of fat per day for women.
- 60-105 grams of fat per day for men.(12)
-Be sure to check the food label to limit saturated and trans fats in your diet.
-Choose items which are low in fat, low in cholesterol, fat free, or cholesterol free.
Weight
Women who are 30% over the limit range for their healthy body weight are two to three times more likely to develop heart disease, according to the Heart and Stroke Foundation.(2)
Carrying extra weight on your body (especially around the waist area) can lead to having high cholesterol levels, high blood pressure, and an increased risk for diabetes and heart disease.(13)
- Reduce your sodium intake by at least 10%.(7) Dietitians of Canada recommend that individuals should have less than 2300 mg of sodium per day (a teaspoon of salt contains 2300 mg of sodium).(8)
-Choose foods that are lower in saturated and trans fats.
-Achieve and maintain a healthy body weight.
-Increase your daily amount of physical activity.(9)
Cholesterol
High cholesterol can result in the build up of plaque inside the blood vessels making it harder for the blood to flow through. This can result in a heart attack, stroke, or higher blood pressure.
Having too much cholesterol does not produce any symptoms; the only way to know if you have high cholesterol is through a blood test.(10, 11)
Keep your cholesterol in check by:
-Get your cholesterol level checked, and discuss the results with your healthcare provider.
-Limit the fat intake in your diet. Canada’s Food Guide recommends that only 20-30% of your daily calories should come from fat. This is approximately:
- 45-75 grams of fat per day for women.
- 60-105 grams of fat per day for men.(12)
-Be sure to check the food label to limit saturated and trans fats in your diet.
-Choose items which are low in fat, low in cholesterol, fat free, or cholesterol free.
Weight
Women who are 30% over the limit range for their healthy body weight are two to three times more likely to develop heart disease, according to the Heart and Stroke Foundation.(2)
Carrying extra weight on your body (especially around the waist area) can lead to having high cholesterol levels, high blood pressure, and an increased risk for diabetes and heart disease.(13)
Physical Activity
According to the American Heart Association heart disease is twice as likely to develop in women who do not participate in physical activities compared to women who are active.(14)
Remember that your heart is a muscle which needs regular physical exercise to stay healthy.
Increase physical activity and maintain a healthy weight by:
-Speak to your healthcare provider before starting any new exercise programs to make sure it is safe and suitable to meet your needs.
-Increase the level of physical activity in your day. Canada’s Physical Activity Guide recommends getting 30-60 minutes of physical activity most days of the week.(15)
-Don’t do exercises that cause pain.
-Stretch before and after exercise
-Achieve and maintain a healthy weight and waist circumference.(16)
- A healthy waist circumference should be under 102cm (40 in) for men or 88 cm (35 in) for women.
-Achieve and maintain a healthy body mass index (BMI) which is 18.5 to 24.9 and is associated with having the lowest risk for heart disease.(17)
Smoking
Smoking is a major cause of heart disease in women; it puts added strain on the heart causing blood vessels to constrict and become narrow. This increases the risk of a heart attack. (2,3)
Cut back and quit smoking by:
-Cutting back and quitting smoking is beneficial for your heart and health.
-For tips on cutting back on smoking or if you would like to quit smoking you can visit the Smokers Helpline at www.smokershelpline.ca or call the helpline at 1-877-513-5333.
Stress
Women often may experience stress from taking on multiple responsibilities. In some women it has been shown that increased stress raises blood pressure and cholesterol levels putting you at increased risk for heart disease.(18)
For simple tips to reduce stress please visit the Heart and Stroke website at: http://www.heartandstroke.sk.ca/ and in the upper right hand corner you will find a search box, simply type in “tips to reduce stress”. Created by Mia Kubrak for The Women’s Midlife Health Centre of Saskatchewan Nursing Education Program of Saskatchewan
February 2010
According to the American Heart Association heart disease is twice as likely to develop in women who do not participate in physical activities compared to women who are active.(14)
Remember that your heart is a muscle which needs regular physical exercise to stay healthy.
Increase physical activity and maintain a healthy weight by:
-Speak to your healthcare provider before starting any new exercise programs to make sure it is safe and suitable to meet your needs.
-Increase the level of physical activity in your day. Canada’s Physical Activity Guide recommends getting 30-60 minutes of physical activity most days of the week.(15)
-Don’t do exercises that cause pain.
-Stretch before and after exercise
-Achieve and maintain a healthy weight and waist circumference.(16)
- A healthy waist circumference should be under 102cm (40 in) for men or 88 cm (35 in) for women.
-Achieve and maintain a healthy body mass index (BMI) which is 18.5 to 24.9 and is associated with having the lowest risk for heart disease.(17)
Smoking
Smoking is a major cause of heart disease in women; it puts added strain on the heart causing blood vessels to constrict and become narrow. This increases the risk of a heart attack. (2,3)
Cut back and quit smoking by:
-Cutting back and quitting smoking is beneficial for your heart and health.
-For tips on cutting back on smoking or if you would like to quit smoking you can visit the Smokers Helpline at www.smokershelpline.ca or call the helpline at 1-877-513-5333.
Stress
Women often may experience stress from taking on multiple responsibilities. In some women it has been shown that increased stress raises blood pressure and cholesterol levels putting you at increased risk for heart disease.(18)
For simple tips to reduce stress please visit the Heart and Stroke website at: http://www.heartandstroke.sk.ca/ and in the upper right hand corner you will find a search box, simply type in “tips to reduce stress”. Created by Mia Kubrak for The Women’s Midlife Health Centre of Saskatchewan Nursing Education Program of Saskatchewan
February 2010
Reference:
1 Heart and Stroke Foundation (2010). A perfect storm of heart disease looming on our horizon. Retrieved January 26, 2010 from http://www.heartandstroke.com/atf/ cf/%7B99452D8B-E7F1-4BD6-A57D-B136CE6C95BF%7D/Jan23_EN_ReportCard.pdf
2 Heart and Stroke Foundation (2009). HeartSmart women: A guide to living with and preventing heart disease and stroke. Retrieved January 29,2010 from http://www.heartandstroke.com/atf/cf/%7B99452D8B-E7F1-4BD6-A57D-B136CE6C95BF%7D/WOMEN- HEART-DISEASE-STROKE-EN.PDF
3 Heart and Stroke Foundation (2003).The growing burden of heart disease and stroke. Retrieved February 1, 2010 from http://www.cvdinfobase.ca/cvdbook/CVD_En03.pdf
4 Price, J.A.D. (2004) Management and prevention of cardiovascular disease in women. Nursing Clinics of North America, 39: p.873-884.
5 Canadian Hypertension Education Program (2009). Hypertension in diabetes. Retrieved January 25, 2010 from http://hypertension.ca/bpc/wp-content/up- loads/2009/03/final2009recommendations-march-12.pdf
6 Public Health Agency of Canada (2009) Are Women at Risk for Heart Disease? Retrieved January 27, 2010 from http://www.phac-aspc.gc.ca/cd-mc/cvd-mcv/women- femmes_01-eng.php
7 Canadian Hypertension Education Program (2009). Hypertension in diabetes. Retrieved January 25, 2010 from http://hypertension.ca/bpc/wp-content/up- loads/2009/03/final2009recommendations-march-12.pdf
8 Dietitians of Canada (2009). Shake the salt habit with tips from Dietitians of Canada. Retrieved February 1, 2010 from http://www.dietitians.ca/resources/resourcesearch.asp?fn=view&contentid=14081&resource_resourcetype=News Release&resource_language=English
9 Heart and Stroke (2008). Lifestyle changes to manage your high blood pressure. Retrieved January 25, 2010 from http://www.heartandstroke.sk.ca/site/c.inKMILNlEmG/ b.4119671/k.8FE1/Heart_Disease__Lifestyle_changes_to_manage_your_high_blood_pressure.htm
10 Heart and Stroke Foundation (2008). What is blood cholesterol? Retrieved January 20, 2010 from http://www.heartandstroke.sk.ca/site/c.inKMILNlEmG/b.3657477/ k.5CF4/High_blood_cholesterol.htm?src=home
11 American Heart Association (2008). What is Cholesterol? Retrieved January 22, 2010 from http://www.americanheart.org/presenter.jhtml?identifier=3046103
12 Dietitians of Canada (2008). What is ‘good’ and ‘bad’ cholesterol?. Retrieved January 21, 2010 from http://www.dietitians.ca/resources/resourcesresearch.asp?fn=view&c ontentid=1314&resource_resourcetype=FAQ(Frequentlyaskedquestions)&resource_language=English
13 Canadian Medical Association. (2005). Canadian guidelines for body weight classification in adults: Application in clinical practice to screen for overweight and obesity and to assess disease risk Canadian Medical Association Journal, 172 (8), p. 995-998.
14 American Heart Association (2010). Women, Heart Disease and Stroke. Retrieved January 29, 2010 from http://www.americanheart.org/presenter.jhtml?identifier=4786
15 Public Health Agency of Canada (2007). Canada’s Physical Activity Guide. Retrieved February 1, 2010 from http://www.phac-aspc.gc.ca/pau-uap/fitness/pdf/guideEng.pdf
16Heart and Stroke Foundation (2009). Healthy Waists. Retrieved January 18, 2010 from http://www.heartandstroke.sk.ca/site/c.inKMILNlEmG/b.4043499/k.88BC/ Healthy_Waists.htm?src=home 17 Health Canada. (2003). Canadian Guidelines for Body Weight Classification in Adults. Retrieved January 20, 2010 from www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/ guide-ld-adult/index-eng.php
18 Public Health Agency of Canada (2009). Women with heart disease: Living a good life. Retrieved January 27, 2010 from http://www.phac-aspc.gc.ca/cd-mc/cvd-mcv/women-femmes_04-eng.php
1 Heart and Stroke Foundation (2010). A perfect storm of heart disease looming on our horizon. Retrieved January 26, 2010 from http://www.heartandstroke.com/atf/ cf/%7B99452D8B-E7F1-4BD6-A57D-B136CE6C95BF%7D/Jan23_EN_ReportCard.pdf
2 Heart and Stroke Foundation (2009). HeartSmart women: A guide to living with and preventing heart disease and stroke. Retrieved January 29,2010 from http://www.heartandstroke.com/atf/cf/%7B99452D8B-E7F1-4BD6-A57D-B136CE6C95BF%7D/WOMEN- HEART-DISEASE-STROKE-EN.PDF
3 Heart and Stroke Foundation (2003).The growing burden of heart disease and stroke. Retrieved February 1, 2010 from http://www.cvdinfobase.ca/cvdbook/CVD_En03.pdf
4 Price, J.A.D. (2004) Management and prevention of cardiovascular disease in women. Nursing Clinics of North America, 39: p.873-884.
5 Canadian Hypertension Education Program (2009). Hypertension in diabetes. Retrieved January 25, 2010 from http://hypertension.ca/bpc/wp-content/up- loads/2009/03/final2009recommendations-march-12.pdf
6 Public Health Agency of Canada (2009) Are Women at Risk for Heart Disease? Retrieved January 27, 2010 from http://www.phac-aspc.gc.ca/cd-mc/cvd-mcv/women- femmes_01-eng.php
7 Canadian Hypertension Education Program (2009). Hypertension in diabetes. Retrieved January 25, 2010 from http://hypertension.ca/bpc/wp-content/up- loads/2009/03/final2009recommendations-march-12.pdf
8 Dietitians of Canada (2009). Shake the salt habit with tips from Dietitians of Canada. Retrieved February 1, 2010 from http://www.dietitians.ca/resources/resourcesearch.asp?fn=view&contentid=14081&resource_resourcetype=News Release&resource_language=English
9 Heart and Stroke (2008). Lifestyle changes to manage your high blood pressure. Retrieved January 25, 2010 from http://www.heartandstroke.sk.ca/site/c.inKMILNlEmG/ b.4119671/k.8FE1/Heart_Disease__Lifestyle_changes_to_manage_your_high_blood_pressure.htm
10 Heart and Stroke Foundation (2008). What is blood cholesterol? Retrieved January 20, 2010 from http://www.heartandstroke.sk.ca/site/c.inKMILNlEmG/b.3657477/ k.5CF4/High_blood_cholesterol.htm?src=home
11 American Heart Association (2008). What is Cholesterol? Retrieved January 22, 2010 from http://www.americanheart.org/presenter.jhtml?identifier=3046103
12 Dietitians of Canada (2008). What is ‘good’ and ‘bad’ cholesterol?. Retrieved January 21, 2010 from http://www.dietitians.ca/resources/resourcesresearch.asp?fn=view&c ontentid=1314&resource_resourcetype=FAQ(Frequentlyaskedquestions)&resource_language=English
13 Canadian Medical Association. (2005). Canadian guidelines for body weight classification in adults: Application in clinical practice to screen for overweight and obesity and to assess disease risk Canadian Medical Association Journal, 172 (8), p. 995-998.
14 American Heart Association (2010). Women, Heart Disease and Stroke. Retrieved January 29, 2010 from http://www.americanheart.org/presenter.jhtml?identifier=4786
15 Public Health Agency of Canada (2007). Canada’s Physical Activity Guide. Retrieved February 1, 2010 from http://www.phac-aspc.gc.ca/pau-uap/fitness/pdf/guideEng.pdf
16Heart and Stroke Foundation (2009). Healthy Waists. Retrieved January 18, 2010 from http://www.heartandstroke.sk.ca/site/c.inKMILNlEmG/b.4043499/k.88BC/ Healthy_Waists.htm?src=home 17 Health Canada. (2003). Canadian Guidelines for Body Weight Classification in Adults. Retrieved January 20, 2010 from www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/ guide-ld-adult/index-eng.php
18 Public Health Agency of Canada (2009). Women with heart disease: Living a good life. Retrieved January 27, 2010 from http://www.phac-aspc.gc.ca/cd-mc/cvd-mcv/women-femmes_04-eng.php
Improving Women's Lives Through Better Health in Mid-Life and Beyond
