A female cardiologist reveals the 6 things you should never do to protect your heart health

Women's cardiovascular health has historically been underdiagnosed, understudied and undertreated. In fact, it wasn't that long ago that we realized that women's cardiovascular biology differs from that of men, who have historically been at the center of the healthcare system.

Heart disease is the leading cause of death for both men and women in the United States. According to the Centers for Disease Control and PreventionCardiovascular disease kills more women than all types of cancer combined, yet many women are still unaware that it is their biggest health threat. In fact, nearly 45% of women over the age of 20 have some form of cardiovascular disease. For women, in particular, certain health patterns that begin in childhood may lead to or predict the development of certain heart diseases in the future.

For example, getting menarche before age 10 increases your risk of having a heart attack. Pregnancy complications include: Toxemia of pregnancy Gestational diabetes can also be a warning sign of future heart disease. Early menopause and being postmenopausal are both considered risk factors for cardiovascular disease in women.

Other health conditions common to women may also increase the risk of heart disease. Migrainepolycystic ovarian syndrome, lupus, rheumatoid arthritis, psoriasis, and inflammatory bowel disease.

Screening for cardiovascular disease should become as routine as mammograms and Pap smears, and screening tools exist, such as risk calculators and calcium scoring tests, to help predict a woman's future risk of heart attack or stroke.

While you may not be able to control certain risk factors for heart disease, 80% of cardiovascular disease is preventable through lifestyle choices. You can prioritize heart-healthy habits like regular exercise, a balanced diet and not drinking or smoking.

Sticking to these choices can be hard. We get it! Taking care of your heart can feel like a job in itself, but these six non-negotiables will help set you up for success.

I never excuse pain or discomfort

If you're experiencing chest pain, you might blame it on acid reflux, heartburn, or stress, but it could be related to a heart problem. From the arteries to the valves to the heart's lining, there are many different aspects of the heart that can cause discomfort, and a cardiologist can examine them to pinpoint the exact source of your pain.

Even mild or brief pain can be a warning sign of a more serious problem. Other signs of heart problems include jaw pain, shoulder pain, feeling like your bra is too tight, feeling short of breath when walking, and feeling tired. Flu-like symptomssweating, nausea, sudden restriction in exercise, etc.

If you suspect something is wrong, timing is important: Chest pain and other cardiac symptoms can occur weeks before a heart attack, so early intervention can make a big difference.

I will never forget my important numbers

Once you reach your 20s, it's a good idea to start keeping track of these four numbers:

• blood pressure
• cholesterol
• Blood glucose level
• Body Mass Index

Ideal blood pressure is 120/80 mm Hg, and anything above 130/80 mm Hg is considered high blood pressure.

A cholesterol or lipid test will give you four numbers: total cholesterol, low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, and triglycerides.

Cardiologists look at cholesterol levels in general, but especially LDL, or “bad,” cholesterol. Elevated LDL levels can damage the delicate lining of your arteries and cause plaque to build up in your artery walls. Plaque in the artery walls can cause chest pain and shortness of breath, and if the plaque ruptures, it can cause a heart attack or stroke. An ideal LDL level is below 100.

If you already have heart disease, your doctor will want your LDL level to be below 70. If you're particularly at high risk, your level should be below 55. When it comes to LDL, the lower the better.

Cardiologists are also increasingly testing: Lipoprotein(a)Cholesterol is a genetically determined form of cholesterol that has been linked to heart disease, stroke and aortic valve disease. Cardiologists have recently begun recommending that patients get their cholesterol tested at least once in their lifetime.

You should also pay attention to your A1C, which measures the average value. Blood glucose level Over the past few months. According to the American Diabetes Association, a reading between 5.7 and 6.4 is considered prediabetic. Anything above 6.5 is considered diabetic, and anything below 5.7 is considered normal.

BMI isn't necessarily a perfect indicator of health because it doesn't take muscle weight into account, but generally a BMI between 18 and 25 is considered normal, 25 to 30 is overweight, and anything over 30 is obese. If you're in the overweight or obese range, talk to your doctor.

I will never be ignorant of my family history

Everyone should ask their family members about their history of cardiovascular disease. For example, if a female parent or sister had a heart condition such as stroke, heart attack, or stent or bypass surgery before age 65, your doctor can determine that you have a positive family history. Also, if a male parent or brother had the same condition before age 55, you are considered to have a positive family history early on.

Other diseases that affect the heart are also genetically determined and can be inherited. It is important to ask about any family history of heart failure, sudden cardiac death, electrical abnormalities of the heart, aortic aneurysms, or elevated lipid levels.

I don't believe I'm immune to heart disease.

There is no picture of what a person with heart disease looks like. Even if you are active, eat a healthy diet, don't smoke or drink alcohol, and are not necessarily at fault, you can still develop coronary artery disease. Additionally, even if your arteries are healthy, you can have narrowed or leaking heart valves, aortic aneurysms, heart valve disease, arrhythmias, or cardiomyopathy.

Remember, heart disease is the leading cause of death in both men and women, so everyone needs to consider their own risk.

I never neglect stress management or mental health

There is a connection between the heart and the mind, Too much stress can cause a heart attackIt could be a number of different things, including a heart attack, so I ask each of my patients about their stress levels and what they do to reduce that stress.

For those who find themselves dealing with unavoidable stress, we recommend taking short breaks throughout the day to reduce stress and avoid being in fight-or-flight mode all the time. For example: Meditate for 10 minutes Go for a short walk once a day. You may not be able to completely eliminate stress from your life, but finding blocks of time to de-stress can make a big difference.

I also ask about my patients' mental health: conditions like anxiety, depression and PTSD can all affect cardiovascular health. therapist Even if you don't suffer from a mental illness, connecting with a support system like friends and family can be a huge help and invaluable.

I never neglect my sleep

When it comes to heart problems, sleep doesn't get much attention. Many bodily processes occur during sleep, and not getting enough sleep is linked to poor cardiovascular health. Sleep disorders such as sleep apnea can lead to high blood pressure and irregular heartbeats.

I typically recommend the following goals for my patients: 7-8 hours of sleep And I prioritize consistent sleep hygiene before bed, which includes sleeping in a cool, dark room and avoiding looking at screens to help calm the mind. If my patients have trouble falling and staying asleep, I refer them to a sleep specialist to check for possible sleep apnea or insomnia.

Heart health isn't easy. It takes effort to prioritize, from diet and exercise to keeping up with doctor's appointments and monitoring changes in your body. Even though I'm a cardiologist, there are still days when it's hard to eat a nutritious lunch or wake up early to get on the treadmill.

It's hard, but these small choices will pay off, like little dollars in your heart health savings account. It's important for every woman to make their cardiovascular health a priority and find a doctor who sees and listens to them. Cherish and love your heart. It's one of the most precious relationships in life.