Women: Listen up. Heart disease is the No. 1 killer of women age 20 and over and more women die of cardiovascular disease than the next four causes of death combined, including all forms of cancer. In the United States, one in 30 women die of breast cancer; while one in three die of cardiovascular disease.

February is National Heart Month and is a great time to assess your risk of heart disease. Eighty percent of cardiac events in women could be prevented and Hispanic women are likely to develop heart disease 10 years earlier than non-Hispanic white women. These alarming, but very real facts should make you look at your decision and check your risk factors.

Risk factors for heart disease

Smoking – This is the most preventable risk factor. Cigarette or marijuana smokers are more likely to have a heart attack than non-smokers; quitting dramatically reduces that risk. Thousands of non-smokers, including infants and children, are harmed by exposure to second-hand smoke.

High blood pressure - The American Heart Association recommends a resting blood pressure below 120/80 mmHg. Know your blood pressure and monitor it regularly.

High cholesterol – The American Heart Association goals are a total cholesterol less than 200 mg/dL; low density lipoprotein (LDL, the “bad” cholesterol) less than 100 mg/dL; high density lipoprotein (HDL, the “good” cholesterol) 50 mg/dL or higher; triglycerides less than 150 mg/dL. The American Heart Association recommends that by age 20, you should have your cholesterol checked at least every five years.



Sedentary lifestyle – Get off the couch, step away from your computer, put down your iPad, stop texting and get moving! For heart health, you need a minimum of 30 minutes of activity each day. You don't need to join an expensive health club; just put on your walking shoes. Take a look at the cost of all your medications; through regular aerobic exercise and working with your physician, you may be able to decrease or even discontinue some of your medications.

Diabetes – Get a fasting blood glucose test; if left untreated, diabetes can lead to many serious medical problems including blindness, kidney or nerve disease, limb amputations and heart disease.

Obesity – About 145 million American adults are overweight, of which 74 million are considered obese. Women who are overweight or obese are more likely to develop heart disease, even if they are young or have no family history of heart disease. Body Mass Index (BMI) is an indicator of whether you're at a healthy or unhealthy weight. To calculate your BMI, multiply your weight in pounds by 703, divide by your height in inches, then divide again by your height in inches. The American Heart Association recommends the following:

BMI 18.5-24.9 = healthy weight

BMI 25-29.9 = overweight

BMI 30 or higher = obese

Stress – Learn to manage stress with exercise, relaxation, listening to music, reading, yoga, meditation or talking to a friend or health care professional.

Assess your risk and do something about it now! Visit the Gypsum 9Health Fair on March 31 or call the VVMC Cardiac Rehab Team at 970-569-7780 if you have questions.



Hilary Welch-Petrowski is an exercise physiologist at the VVMC, in both the Cardiac Rehab and Fit For Survival programs. She is also a personal trainer and a ski instructor. She earned a Masters degree in exercise physiology from Penn State University and is a clinical exercise specialist with the American College of Sports Medicine. Email comments about this story to cschnell@vaildaily.com.