6 Things I Never Do To Protect My Heart Health As A Woman and Cardiologist

Heart disease is the leading cause of death for men and women in the United States, according to the Centers for Disease Control and Prevention. Yet, women are underrepresented in research studies on cardiovascular disease, and their heart disease has historically been underdiagnosed and untreated. Additionally, it’s only been in recent years that studies have found that women’s cardiovascular biology is different from that of men, who have historically been centered in the health care system.

The American Heart Association reports that nearly 45 percent of women 20 years and older are living with some form of cardiovascular disease. Yet, many women still do not know that cardiovascular disease is their greatest health threat. So, Dr. Tara Narula, a board-certified cardiologist at Lenox Hill Hospital in Manhattan, and an Associate Professor of Cardiovascular Medicine at Hofstra University’s Zucker School of Medicine, is on a mission to help women protect their heart health.

“I know looking after your heart is hard work, but it’s worth it,” Dr. Narula, a medical contributor for NBC, told Today.com.

While Dr. Narula’s goal is to help other women, she also focuses on her own heart health. The cardiologist shared six “non-negotiables” that “helped set her up for success” that she believes can help other women:

1. Do not explain away pain or discomfort

Warning signs of heart problems can occur months before a cardiac event actually happens. But it’s easily to explain the symptoms away, Dr. Narula said. For example, chest pain can be mistaken for acid reflux, heartburn, or stress. Chest pain, however, is one of the early signs of a heart problem, along with other symptoms, such as:

To pinpoint the source of your pain, a cardiologist would examine the different parts of the heart, such as the arteries, valves, and the lining of the heart to determine what could be making you feel discomfort.

When you feel that something is wrong, Dr. Narula says to get checked out by your doctor because early intervention is crucial.

2. Know your critical numbers

There are four important numbers women should keep track of:

• Cholesterol. Cholesterol levels are checked with a blood test called a lipid panel. The blood test measures the levels of total cholesterol, low-density lipoprotein (LDL) cholesterol, high-density lipoprotein cholesterol, and triglycerides. While cardiologists analyze all cholesterol levels but look particularly at the LDL cholesterol (also known as the “bad” cholesterol). High LDL levels can damage the arteries and cause plaque to build up in the artery walls, which can lead to heart disease, heart attack, or stroke. An optimal LDL range is below 100. When it comes to LDL, the lower the better.

• Blood sugar. An A1C test measures the amount of blood sugar, also known as blood glucose, in your body over the past few months. A normal blood sugar level is below 5.7 percent. However, a number in the range of 5.7 percent to 6.4 percent is considered prediabetes, according to the American Diabetes Association. A blood sugar level of 6.5 percent or higher is considered diabetes.

• Body Mass Index. Body Mass Index (BMI) measures the amount of fat in the body. Generally, a BMI between 18 and 25 is considered normal, between 25 and 30 is considered overweight and above 30 is considered obese. Dr. Narula recommends talking to your doctor if your BMI is within the overweight or obese ranges.

3. Know your family’s health history

It’s important to find out if your family has a history of cardiovascular disease. For instance, if your mother or sister had a heart attack, stroke, stent placement, bypass surgery, or other cardiac event before the age of 65, that lets your doctor know that you have a positive family history. If the same things happened to your father or brother before the age of 55, it’s considered an early positive family history.

It is also possible for other heart-related disorders, such as heart failure, sudden cardiac death, aortic aneurysms, electrical cardiac abnormalities, or high cholesterol to be inherited and genetically determined.

4. Do not assume that you are immune to heart disease

You may be physically active, exercise, eat healthy foods, and not drink or smoke, but this is no guarantee that you will not develop heart disease. Even if your arteries are healthy, you may still have a tight or leaky heart valve, aortic aneurysms, heart valve disease, arrhythmias or cardiomyopathies. Keep in mind that heart disease is the leading cause of death for both men and women, which means that everyone is at risk for heart problems.

5. Manage your stress level and mental health

Heart attacks and other cardiac problems can result from excessive stress since there is a connection between the mind and the heart. When stress is unavoidable, Dr. Narula suggests taking quick breaks, such as walking or practicing meditation for 10 minutes each day, to prevent your body from going into constant fight-or-flight mode. While you might not be able to completely remove stress from your life, you can take time out from your schedule to reduce it.

Besides stress, Dr. Narula asks her patients about their mental health since conditions such as anxiety, depression, and PTSD all have an affect on cardiovascular health. A therapist and a support system of friends and family can help to reduce stress.

6. Don’t skimp on sleep

Dr. Narula recommends getting seven to eight hours of sleep each night and practicing consistent sleep hygiene before bed, such as sleeping in a cool, dark room and avoiding screens so that your mind can wind down. Sleep disorders, such as sleep apnea and insomnia, have been associated with poor cardiovascular health.In addition, Dr. Narula suggests visiting a sleep doctor if you are having trouble falling asleep and staying asleep.

It may be hard, but Dr. Narula says women should make an effort to prioritize their heart health—from dieting to exercising, to keeping up with doctor appointments and monitoring changes in their bodies. It’s also importnat for women to find a physician who makes them “feel seen and heard.”

“Make sure to nurture and love your heart—it’s one of the most precious relationships you will ever have,” she told Today.com

Source Links:

https://www.today.com/health/womens-health/tara-narula-tips-women-heart-health-rcna154641
https://newsroom.heart.org/news/research-adds-to-knowledge-about-heart-disease-and-stroke-in-women-of-all-ages#

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