Fitness: Living a heart-healthy lifestyle

According to the American Heart Association, one woman dies every minute from cardiovascular disease — 460,000 deaths per year. Interesting to note is that these women are dying of heart disease at much later ages than in the past years. “Considerable progress continues to be made in the fight against heart disease in women,” said Dr. Elizabeth G. Nabel, director of the National Heart, Lung and Blood Institute (NHLBI) of the National Institutes of Health. “But serious challenges remain — one in four women dies from heart disease. Women of color have higher rates of some risk factors for heart disease and are more likely to die of the disease.

“Unfortunately, many women still do not take heart disease seriously and personally,” said Nabel. “Millions of women still have one or more risk factors for heart disease, dramatically increasing their risk of developing heart disease. In fact, having just one risk factor increases the chance of developing heart disease two-fold.”

As women age and enter post-menopause, the risk factor increases. “Estrogen protects the heart,” said Dr. Anne M. Kudelka, a cardiologist with North Shore Cardiology Consultants in Chicago. To help maintain a healthy heart, or to reverse the risks of coronary artery disease, you must follow a healthy diet and exercise.

“The bottom line for prevention is living a heart-healthy lifestyle. Of course, you must also manage other risk factors, including high blood pressure, high cholesterol, stress and smoking,” Kudleka said.

Why is exercise important? Research shows that being physically inactive can contribute to developing coronary artery disease. Think of exercise as the gift that keeps on giving because regular, moderate exercise helps control blood pressure and cholesterol and prevents diabetes.

The American Heart Association says you should include a minimum of 30 to 60 minutes of moderate-intensity exercise, three to four days a week. “Twenty to 30 minutes a day of aerobic exercise is realistic,” Kudelka said.

What type of exercise gives the best benefits? Any regular cardiovascular exercise activity — spinning, elliptical, aerobics, dance classes, swimming, jogging, walking. “Brisk walking is a good asset. Keep your exercise routine simple and strive for 75 to 85% of your maximum heart rate,” advised Kudelka.

If you’ve had a coronary event — be it a stroke or heart attack — Kudelka strongly advises that you be more cautious in your exercise and set specific heart rate goals with your doctor.

“Be reasonable and make common-sense choices. My mantra is ‘everything in moderation.’ Make small changes, set realistic goals and have realistic expectations,” Kudelka offered.