Heart disease kills more Australian women than any disease, and 1-in-2 women carry at least one risk factor for the life-threatening illness. A sobering statistic, but one that should instigate prevention rather than evoke fear. To equip us with the information we need to ensure we are looking after our hearts the best way possible, we spoke to leading Australian Cardiologist Dr Ross Walker, who believes that maintaining optimum heart health comes down to a holistic approach. Read on for his top five heart health boxes you, as a woman, should be checking, to keep your ticker in top shape.
1. Be mindful of risk factors
Women of all ages should take heart disease seriously. Those under the age of 65, and especially those with a family history of heart disease, need to pay close attention to the risk factors. Smoking is a greater risk factor for heart disease in women than in men, so either quit or don’t start this unhealthy habit. Think back to when, if ever, the last time was that you visited a doctor for a heart check-up? These are all factors you should keep in mind to determine the areas you can work on to prevent disease later down the track, if necessary. However, you should be booking in for yearly heart checkups with your doctor regardless of whether you present any risk factors for heart disease, just to play it safe.
2. Achieve and maintain a healthy weight
Although a “healthy weight” varies from person to person, generally women are considered overweight if their waist measurement is more than 35 inches (89cm). Just 1 in 3 adults in Australia have a healthy weight, and the harsh reality is that being overweight can dramatically increase your chances of developing heart disease. However, it’s never too late to improve your diet and exercise routine. Rather than focusing on the number on the scales, visit your doctor for some basic measurements, including a waist circumference measurement and a BMI test. This can give you a better idea of where you sit in terms of your weight and overall health. One thing to remember is everything in moderation. Fad diets and cutting out food groups can only set you up for failure, so consult a nutritionist and learn about making simple swaps to healthy, unprocessed foods. And instead of focusing on the idea of losing weight, try shifting to a more positive mindset, like ‘I’m losing weight for my heart, so that I can live longer’, as opposed to ‘I’m losing weight to look better’.
3. Consider Ubiquinol
You’ve probably heard about Coenzyme Q10 (or CoQ10), a naturally occurring anti-oxidant in your body, but you may not have heard of Ubiquinol, the active (more easily absorbed) form of CoQ10, responsible for providing your cells with energy.
A study published in Biofactors1 found Ubiquinol supplementation significantly improved blood values in individuals living with chronic heart failure. Ubiquinol has also been shown to assist in maintaining healthy levels of LDL cholesterol. Unfortunately, as we age, stress or over exert ourselves mentally and physically, the natural levels of Ubiquinol in our body decline. So from about the age of 30, we may need to replenish our Ubiquinol levels. If you’re feeling low in energy or want to give your heart some extra support, the benefits of Ubiquinol are plentiful. Always ensure that you seek out Ubiquinol as opposed to Ubiquinone. Ubiquinol is absorbed 5-8 times more readily by the body, which the body first needs to be converted into Ubiquinol to reap the benefits.
If you have a predisposition to heart disease, or you are one of the 2.8 million Australians taking statin medication for high LDL cholesterol levels, then speak to your doctor about Ubiquinol.
4. Mental health
Mental stress and depression affect women's hearts more than men's. Many people write off the effects that stress and anxiety can have on our health, but your emotional health should be taken seriously- just as seriously as our physical health, in fact. Although too much stress can be bad, some stress is necessary for survival. However the bigger issue is how you’re handling it. If you don’t come to terms with your stress, the emotional toll can wreak havoc on your body and leave you feeling run down. Stress triggers the release of adrenaline and cortisol, which can impact your blood pressure and heart rate. Health is both a mental and physical journey, and the two need to coexist if you want to take care of your body.
5. Stay active
A lack of physical activity is a major risk factor for heart disease, and as a group, women tend to be less active than men. Exercise has incredible benefits not only for your weight and mental health, but specifically for your heart. Cardio exercises in particular can lower blood pressure and strengthen your heart, as you slowly increase your cardiovascular endurance. Find something you enjoy, whether it be power-walking, swimming or even dancing, and just aim to move and increase your heart rate for at least 30 minutes a day most days of the week. Set a goal by signing up for a fun run with friends or family so you have something to work towards. If you look at exercise as a lifestyle change for long life as opposed to a change you’re making for weight loss, you’re more likely to think of exercise positively, as opposed to it being a burden!
If you’re unsure about whether your heart is in good nick, or would like more information about how you can improve your heart health or overall health and wellbeing, visit a health professional like your GP, who can point you in the right direction.
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