“Most women are aware of heart disease but don’t take their risk personally,” says Dr. Nieca Goldberg, medical director of the New York University Women's Heart Program and author of Dr. Nieca Goldberg's Complete Guide to Women's Health. “All women over the age of 20 should have screening tests for high cholesterol, blood pressure and diabetes at least once every five years.”

The results of these tests can help you and your doctor determine your risk factors and help you to reduce your risk of heart disease. Ready to get started? The following steps can help you to embark on a heart-healthy lifestyle:
Get Physical.  Dr. Joan Briller, director of the Heart Disease in Women Program at the University of Illinois at Chicago, knows it can be hard for multitasking women to fit exercise into schedules. A full-time cardiologist and mother of three, Briller began exercising by working out to exercise DVDs and gradually working up to a daily run. She recommends trying for 30 minutes of daily exercise, and if you’re pressed for time, fitting in three ten-minute workouts. Even walking at a moderate pace for 30 minutes a day can cut your risk of heart disease.

Change your diet. Briller says a heart-healthy diet includes getting 25-30 grams of fiber daily (6-11 servings of vegetables and fruits daily), eating lots of whole grains, fish, and healthy fats such as olive oil, nuts, avocados. Read food labels and choose products with lower amounts of saturated fat, trans fat and cholesterol.

Know Your Family History. Having a father or brother with heart disease before age 55, or a mother or sister with heart disease before age 65, are factors that contribute to heart disease. This doesn’t mean that you’re destined to have a heart attack. “If you avoid other non-hereditary risk factors such as smoking and eating fatty foods, exercise, visit your doctor for regular screening tests and take steps to avoid developing diabetes, you can reduce your chances of following in your family’s medical footsteps,” Dr. Goldberg says.

Learn to Relax.  Research has shown that depression, excessive stress, and heart disease often go hand in hand. “We know that stress takes a physical as well as emotional toll on us,” Dr. Goldberg says. “Stress does alter some of your risk factors for heart disease. It raises blood pressure and makes platelets more likely to clump together, and blood clots do cause heart attacks. "

Know Your Numbers. Both Goldberg and Briller emphasize the importance of know your blood pressure, cholesterol and glucose numbers. “If your numbers are too high, talk to your doctor about making some lifestyle changes and then get screened again in three months to see if there’s any improvement,” Briller says. “Risk factor modification does decrease your chances of having future cardiac problems.” For optimal health, your total cholesterol should be less than 200 mg/dL, your HDL: 60 mg/dL and above, LDL: less than 100 mg/dL, and triglycerides: less than 150 mg/dL. A healthy blood pressure is considered to be 120/80, and your fasting glucose level should be below 100.

Quit Smoking. “Smoking is one of the most significant risk factors for developing heart disease,” says Dr. Goldberg. “Women often start smoking at a younger age and have a harder time quitting then men.” The American Lung Association offers a free online smoking cessation program at www.lungusa.org. Goldberg also recommends hypnosis and acupuncture to patients who need extra help kicking the habit.

Maintain A Healthy Weight. Reducing your weight by 10% can lower your cholesterol, blood pressure and glucose levels. Several studies have shown that large waist measurements, relative to hip size, are linked to early signs of heart disease. “Keep your body mass index between 19-25 and your waist circumference below 35 inches,” Briller says.

Recognize Warning Signs.  “Symptoms of a heart attack can be different in women than in men,” Goldberg says. “While men report crushing chest pain, women often describe shortness of breath, or unexplained fatigue after a minimal level of exertion. They may also feel pressure in the upper abdomen, nausea, and upper back pressure.” If you experience any of these symptoms for longer than several minutes, seek immediate medical treatment.