6 ways women can protect their hearts

When women hear the term self-care, their mind likely drifts to an afternoon at the spa, a vacation or a nightly skincare ritual.

Annual physicals with your primary care doctor may not be on your self-care checklist — but they should be. Because while heart disease may anecdotally seem like primarily a male affliction, it’s actually the leading cause of death for women in the United States.

Women likely have heard the calls to schedule regular mammograms and keep their bones strong, but women can also be proactive in protecting their heart health.

There are a few things women can monitor to keep tabs on their heart. Discuss these points with your physician as part of your annual physical.

1. Blood pressure

   Blood pressure is the amount of force exerted on the arteries when the heart beats. High blood pressure, or hypertension, causes damaged and blocked arteries and is a major risk factor for heart disease. A well-balanced diet and exercise can help reduce blood pressure.

   • Goal: Less than 120/80 mmHg
   • If 140/90 mmHg or higher, the risk for heart disease increases

2. Cholesterol

   Too much cholesterol in the blood builds up in the walls of the arteries which, over time, causes blood flow to the heart to be slowed down or blocked. Lowering cholesterol levels that are too high lessens the risk for heart disease. Diet and exercise can lower your cholesterol level. Triglycerides (another form of fat in the blood) can also raise heart disease risk, so keeping your triglycerides low is important as well.

   • Goal: Total cholesterol less than 200 mg/dL
   • HDL or “good” cholesterol 50-60 mg/dL or higher for women
   • LDL or “bad” cholesterol less than 100 mg/dL
   • Triglyceride level less than 150 mg/dL

3. Glucose

   People with prediabetes or diabetes have higher levels of blood sugar. This can damage nerves and blood vessels, which can lead to heart disease.

   • Goal (for fasting blood sugar): Less than 99 mg/dL
   • Pre-diabetes level 100-125 mg/dL
   • Diabetes is diagnosed at 126 mg/dL and above

4. Body mass index

   Obesity can lead to high cholesterol, diabetes and stroke. Body mass index (BMI) measures percentage of body fat.

   • Goal: 18.5-24.9
   • If BMI is higher than 30, talk to your doctor about a plan for getting down to a healthier weight.

5. Waist size

   The more fat a woman stores around her midsection, the greater her risk for high blood pressure, cholesterol and diabetes — all of which can increase the risk of heart disease and stroke.

   • Goal: Less than 35 inches

6. Menopause

   Menopause also marks an increased risk for heart disease. While menopause does not cause heart disease, studies have shown post-menopausal women are at a greater risk for cardiovascular disease than pre-menopausal women.

   Estrogen is believed to have a protective effect on the inner lining of the artery wall, making it easier for blood to flow. A woman’s natural levels of estrogen decrease during menopause.

   The loss of estrogen, for example, can cause your arteries to stiffen and become less flexible, leading to high blood pressure. You may also see your cholesterol levels change as you go through menopause. Talk to your doctor about menopause and the effect it could have on your health.