By Alan Wiggers, DO, Clinical Lipidology
Medical Director, Westside Lipid Clinic
University Hospitals Harrington-McLaughlin
Heart & Vascular Institute

We have all heard the numbers from the American Heart Association. Heart disease is the number one cause of death for American women over 25. This adds up to nearly 500,000 every year and 57,000 more women than men. The American Heart Association estimates that almost a third of women have some form of heart disease.  As a physician and a board certified clinical lipidologist I have seen these statistics up close and personal. Having high or dysfunctional cholesterol is a major risk factor for heart disease.

The following are 11 steps to promote healthy cholesterol and a healthy heart.

Step 1 - Know Your Numbers. LDL is the bad cholesterol that can build up in the arteries in fatty plaques which can rupture and cause heart attacks. For most women the goal is less than 100. HDL is the good cholesterol which both helps to heal inflamed arteries and returns excessive cholesterol back to the liver. The goal is greater than 50. Triglycerides are from the liver and from starchy and fatty foods. These are the building blocks of LDL and other types of bad cholesterol. The goal is less than 150.
Step 2 - What's Your Shape? Belly fat or a central weight gain increases triglycerides, blood sugar, blood pressure and risk for diabetes and heart disease. It also decreases your HDL. The best solution for belly fat is a combination of both diet and exercise.
Step 3 - Do You Have Any Heart Pumping Moves? If you would like to burn 100 calories your goal is walking a mile in < 15 minutes. Add these calories up to 3500 and you will lose a pound. Aerobic exercise will decrease your LDL and increase your HDL. So go get your walking (or dancing) shoes.
Step 4 - Who Opens the Jars in Your House? Muscle building is not just for the guys on "Jersey Shore." For every pound of muscle gained you burn an extra 70 calories a day with regular activity. I recommend a resistance bands work out 3 times per week.
Step 5 - You are What You Eat. Starchy foods like potatoes, rice, bread and pasta can promote belly fat. The same is true for processed sugars and fatty meats. So throw out the Christmas cookies, avoid fast food, and add more color on your plate.
Step 6 - How's Your Color? On the other hand, fruits and veggies are complex carbohydrates which help reduce weight, triglycerides, and LDL and increase your HDL.  Having mores fruit and veggies available reduces the chances of eating more high fat food.
Step 7 - Do You Have Irritated Arteries? High sensitivity CRP is blood test which is a marker for inflamed arteries. For woman over the age of 60, an hs CRP < 2.0 and a LDL < 70 puts her at the lowest risk for heart attack.
Step 8 - Do You Like Vino? For a woman, 1 glass of red wine a night can decrease the risk of heart disease. However, more than this amount on a regular basis can reverse these benefits by increasing triglycerides, weight, and blood sugars.
Step 9 - Are You at Higher Risk Than You Think? Ask your doctor about a getting a Coronary Calcium Score. Doctors use heart scans to look for calcium deposits in the coronary arteries that can narrow your arteries and increase your heart attack risk.  Recommended for women over 55 with risks for heart disease.
Step 10 - Getting Enough Vitamin D? Early research has shown a connection between low Vitamin D levels (<40) and heart disease. Recommend to take at least 1000 units of this vitamin daily and have your doctor check your level if you are at risk for heart disease.
Step 11 - Don't Be Afraid of Drugs. "Statins" are very safe medications and have an excellent track record. Decades of research shows that these medications have the most positive effect on lowering heart attack risk. It is true that some people can become achy with their "statin" but work with your doctor to come up with the best solution.  By keeping in mind these 11 healthy tips, your heart should have a very successful 2011.

A Swedish study found that women who were screened in their 40’s cut their risk by 29%.  While the optimal schedule of regular mammograms continues to be discussed by experts in the field, the critical message here is that all women should talk to their doctor to understand the benefits and risks of screening and to understand what is best for the individual.

Early Diagnosis is Key
Mammography- and in particular, Southwest General’s digital mammography- is now widely regarded as the gold standard for detecting early breast cancer.  In most cases, mammography can identify an abnormal breast mass as much as 2 years before a physical change would be noticed.

Make a Promise

1. Learn the correct way to do a self breast exam and perform this every month.
2. Insist that your doctor gives you a clinicalbreast exam with your yearly physical.
3. Get a mammogram every single year without skipping a year.

Review The American Cancer Society Recommendations

• A baseline mammogram at age 35 or earlier if at greater risk.
• A screening mammogram every year after 40.
• Maintain ideal body weight.
• Vary your diet- eat 5-9 servings of fruit and vegetables daily.  Eat a high fiber diet.
• Get your Vitamin D.
• Limit Alcohol intake.
• Exercise 3 to 4 times a week.
• Quit smoking.

Ready to make your appointment
To schedule your mammogram: visit your physician (ob/gyn or primary care) and obtain an order today. Call 440-816-8605 to schedule your mammogram appointment.

For any questions or concerns, contact
Southwest General’s Breast Center Navigator,
Lynn Jan, RN
at 440-816-2674
or ljan@swgeneral.com

Please Eat This and Do Not Eat That
Instructed by Carol Wasp, LifeWorks Personal Trainer/Nutrition Coach. 
Held at the Strongsville Recreation Center.
February 17,  7–8 p.m.   

Girl Talk with Dr. Alton
Instructed by Dr. John Alton, Southwest General OB/GYN. 
Held at the Middleburg Hts Recreation Center.
March 2, 7–8 p.m.

Shape up for Summer
Instructed by: Carol Wasp, LifeWorks Personal Trainer/Nutrition Coach
Held at LifeWorks of Southwest General, Middleburg Heights
April 7, 7–8:00 p.m.

Menopause (part I)
Instructed by Dr. Seals, Southwest General OB/GYN
Held at Brunswick Library
May 11, 7–8:00 p.m.

Menopause (part II)
Instructed by Dr. Hahn, Southwest General OB/GYN
Held at Strongsville Library
June 2, 7–8:00 p.m.

To sign up for all or any of these free talks, contact Shannon Finkovich at
440-816-5395 or sfinkovich@swgeneral.com