Yes, you can lower your risk for heart disease

Q: I’ve read that heart disease is the leading killer of women. I exercise three days a week, but want to make sure I am doing everything I can to decrease my risk because heart disease runs in my family. How much exercise is enough, and what else can I do to lower my risk?

A: Many people may be surprised to learn that not only is cardiovascular disease the No. 1 killer of women in America, but it causes more deaths each year than the next five leading causes combined. Some 500,000 women die from cardiovascular disease each year in the U.S., with many of these cases being preventable.

According to the American Heart Association, there are some risk factors you can reduce and others you cannot. Cholesterol, high blood pressure/hypertension, tobacco smoke, diabetes, overweight/obesity and physical inactivity are all conditions that you can make a change to improve. Increasing age, gender and heredity (family history) are risk factors that are out of your control.

•Physical activity is an excellent tool to lower many of the controllable risk factors. Exercise has been shown to help lower high LDL (bad) cholesterol levels and high blood pressure, as well as helping to control diabetes. A proper nutritional program and exercise plan can reduce excess weight by lowering body fat.

•Begin by meeting with your physician, who can advise you on the proper steps to take to help lower your blood pressure and recommendations for beginning an exercise program.

•You’re already off to a great start by exercising three days a week. During each exercise session be sure to complete aerobic and strength-training exercises to maintain heart function and also strengthen the other muscles of the body. Your aerobic exercise should be between 40 and 45 minutes each workout. This can help increase lean muscle mass and decrease body fat, which is important in preventing certain conditions such as diabetes, high blood pressure, high cholesterol and obesity. Also try to find ways to be active throughout your day, such as walking the dog, taking the stairs at work or playing with your family.

•Another major factor you can incorporate into your lifestyle is eating healthy. Without proper nutrition you may not see a decrease in weight or body fat. Eating well is also important to maintain good cholesterol and triglyceride levels.

•Continue to exercise, eat well, get enough sleep and reduce stress. And remember to see your physician for regular check-ups. Living a healthy and fun lifestyle is your best defense against cardiovascular disease.