Your Age-by-Age Guide to a Healthy Heart
Hidden risks and new save-your-life advice for every decade
Surprising Hidden Risks continued...
• High blood sugar in pregnancy. You don't have to have had
full-blown gestational diabetes — even the suspicion of the disorder is
heart-risky. A University of Toronto study found that women who "fail" the
glucose screening test that's routinely given in pregnancy have a 19 percent
increased risk of heart disease over the next 12 years — even if they pass the
second, definitive test and do not have the disease. (For women who do
have it, odds jump by 66 percent.) This scenario — a positive screening and
negative diagnostic test — may be an indication that a woman's glucose control
and arteries aren't quite as healthy as they could be, says lead author Ravi
Retnakaran, M.D. What can you do now? Ask your doctor about more targeted
checkups for potential heart problems — and keep your weight down.
• Low vitamin D. In a large Finnish study, adults over age 30 who had
the lowest blood levels of vitamin D were 25 percent more likely to die from
cardiovascular disease later in life than those with the highest levels.
"Vitamin D may keep the muscle cells that line the artery walls healthy and
flexible, helping to maintain good blood flow to the heart and brain," says
Michal Melamed, M.D., of Albert Einstein College of Medicine in New York City.
Only 23 percent of Americans have adequate D levels; to find out where you
stand, ask your doctor for a blood check. What's a "good" level? Experts aren't
sure what number is ideal, but agree it should be at least 30 nanograms per
milliliter. As for supplements, current guidelines recommend 200 IUs of D daily
for people ages 19 to 50, 400 IUs for ages 51 to 70, and 600 IUs for those over
70, but most experts think 1,000 IUs is more in line with what you really
YOUR CHECKUP CHECKLIST
Start screening early — then don't slack off. These are the tests all women
should have, says the American Heart Association, but ask your doctor about
special exams or more frequent checks if you're at higher risk.
In Your 30s:
• Blood pressure, pulse, waist circumference, and BMI: Have these measured
every two years
• Family history: Update at every doctor's visit
• Fasting cholesterol: Test every five years
Your 40s: Get Moving
When you're a mom of tweens or teens, days can go by in which your chief
form of exercise is shifting your right foot from the gas pedal to the brake.
Even if you're not constantly carpooling, it can be hard to fit in workouts
between your job, caring for aging parents, and checking in with your husband
once in a while. But exercise is particularly important in these years: It
works to counteract the slowdown of your metabolism, which tends to start in
your 40s, and it helps you avoid weight gain.