Important heart health facts for women

Stop smoking: Smoking is a major cause of heart disease. The American Heart Association has named cigarette smoking as the most dangerous of the modifiable risk factors. Overall, smokers experience a 70% greater death rate from heart and blood vessel disease than non-smokers. Heavy smokers (twenty or more cigarettes per day) have a death rate two to three times greater than nonsmokers.

Exercise regularly: A lot is said about the benefits of exercise. All you need is 20 to 30 minutes of exercise, every day or at least five times a week, that keeps your heart at 60% to 70% of your maximum heart rate. For adults that is about 110 beats per minute. Walking fast is helpful, but not a leisurely stroll. The best thing is to jog or even run. Interval training has a number of benefits as well. This is one of the simplest and most powerful things one can do to keep the heart healthy.

Reduce stress: More and more evidence suggests a relationship between the risk of cardiovascular disease and environmental and psychosocial factors. These factors include job strain, relationship issues and social isolation. Acute and chronic stress may affect factors such as high blood pressure and cholesterol levels, smoking, physical inactivity and overeating
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Try to consciously observe when you are getting stressed and take steps to relax yourself. Deep breathing helps. Close your eves and take a deep breath. Inhale for 4-5 seconds and slowly exhale. Do this 3-4 times whenever you feel you are stressed.

Regular checkups: Based on your family history, age and lifestyle, you may have to take additional care and frequent check-ups for your heart. Ask your doctor to check your cholesterol levels, to ensure that there is the right balance between LDL and HDL levels. Also have your blood pressure checked regularly. High blood pressure is also a major cause for heart disease.

Overall, maintain a healthy weight. Weighing more than 30 percent over your ideal weight can double your risk for developing heart disease. Limit your intake of saturated and trans fats. Eat a lot of brightly colored vegetables, fruits and whole grain. Avoid foods rich in sugar.

Target certain numbers to track your heart health. You can learn a lot about your heart health by looking at a few numbers that can be tested easily by a physician. According to the American Heart Association, women should aim for the following numbers:
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- Total cholesterol?less than 200 mg/dL
- LDL "bad" cholesterol?less than 100 mg/dL for most people, optimally less than 80 mg/dL
- HDL "good" cholesterol?50 mg/dL or higher
- Triglycerides?less than 150 mg/dL
- Blood pressure?less than 130/80 mmHg, optimally less than 120/80 mmHg
- Fasting glucose?less than 100 mg/dL
- Body mass index (BMI)?less than 25
- Waist circumference?35 inches or less

Source: http://www.penmai.com/forums/health/37680-important-heart-health-facts-women.html

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