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Many of us know someone who suffers from (or has suffered from) cardiovascular disease, with more than 3.7 million Australians affected. Over the next 40 years, it’s expected to affect nearly a quarter of the population. Not surprisingly then, the majority of us already have at least one risk factor for heart disease.

But what those risk factors are, and how we come to develop them, is different for men and women.

Heart disease risk factors

While the following risk factors affect both men and women, they may have a greater affect on one gender than the other. These risks can be broken down into two categories: those that can be changed (or reversed) and those than are unchangeable.

Modifiable

Overweight and obesity The number of peoplewho are overweight or obese is on the rise, with more men than women falling victim. Men with waist measures of 94cm or more and women with measurements of 80cm or more are at increased risk.
Physical inactivity Generally speaking, women are less active than men.
Poor diet A diet high in saturated fat, trans fat and salt, while low in fibre, fruit and vegetables, is all too common. Only 30% of men and 35% of women get four or more serves of vegetables a day, and only half of men and women get two serves of fruit each day.
Stress, depression and social isolation While stress levels fluctuate, women are more likely to experience episodes of depression than men.
Excessive alcohol intake Men tend to drink more alcohol (and more often) than women.
Impaired glucose tolerance This is a stepping stone to type 2 diabetes (and heart disease) and is higher in men than women for most age groups.
High blood pressure One in three men and one in four women are likely to have high blood pressure.
High blood cholesterol Nearly half of all men and women have cholesterol levels higher than the recommended level of 5.5mmol/L. Men tend to have higher rate of high cholesterol than women up to 55 years of age, at which point, women take the lead.
Smoking About 20% of Australians smoke, with women more likely than men to smoke at least 10 cigarettes a day

Non-modifiable

Low birth weight Baby girls are usually at higher risk of this than baby boys.
Genetics A family history of heart disease, stroke, high blood pressure, high cholesterol, diabetes or overweight/obesity can increase your risk.
Menopause Oestrogen levels, which are thought to protect the heart, drop after menopause, while abdominal weight gain, another risk factor, is likely.
Having an ‘apple’ shaped figure if you’re female Abdominal obesity is a risk factor for heart disease

Why men and women need to do different things to protect their hearts

WOMEN

FACT: Women are four times more likely to die from heart disease than breast cancer.

Warning signs for women

Unlike men, women may have pain in their shoulder or stomach – not in the chest. If you feel these pain anywhere in the upper body for 10 minutes or more, or if the pain is severe, get it checked immediately. These subtle symptoms may not be recognised as cardiovascular-related disease and the longer you delay, the more heart muscle damage could occur.

Common diet mistakes that influence women’s risk

Living on diet products. The ‘low-fat’ weight loss mantra of the 80s and 90s is outdated. Doctors, dietitians and other medical experts agree that it’s necessary to include healthy fats in your diet.
Counting kilojoules, not nutrients. It’s important to make sure you’re feeding your body vitamins and minerals; not just the right amount of energy.
Putting your family’s health before your own. It’s not just the kids who need to eat well; you do, too.
Emotional eating. Unresolved stress or anxiety, which research shows can contribute to heart disease, can lead to emotional eating as a coping mechanism.
Aside from the unresolved anxiety, the stress on your
heart from fluctuating weight can be deadly.
Skipping breakfast. The first meal of the day is vital for your metabolism, weight and health.
Takeaway coffee every day. Downing those large, kilojoule-dense coffees made with full-fat milk and added flavours can give you more than just an energy hit. Full-fat dairy is rich in saturated fat, and percolated coffee can raise blood cholesterol.
Giving in to chocolate cravings too often. Chocolate may cheer you up, and even contain some antioxidants, but the benefits are outweighed by side effects like weight gain, especially if you eat more than a few bites a day!
Drinking too much alcohol – that one glass with dinner may actually hold 2–3 standard serves of alcohol; meaning a lot of extra kilojoules on top of your meal.
Eating off the kids’ dinner plate to avoid waste – look for new ways to use leftovers, cook less food or put it straight into the compost bin.
Shopping without a list or on an empty stomach – this is a disaster waiting to happen and leads to a trolley laden with high-fat, high-sugar snacks and convenience meals. Plan your meals on the weekend for the following week, always bring a shopping list with you and shop after you've eaten to avoid hunger -inspired impulse buys.
Not enough sleep. When overly tired, women tend to compensate eating carbohydrate-rich foods and drinking high-fat coffee drinks for an energy rush.
Plus, this makes it far too easy to skip out on exercise!

MEN

FACT: Men are four times more likely to die from heart disease than from prostate cancer.

Warning signs for men

Men may have central chest pain, pressure or pain radiating down one arm. If this occurs, get medical attention immediately.

Common diet mistakes that influence men’s risk

Eating too much meat. All you need is a steak the size of a deck of cards, 3–4 times a week. If you’re still hungry, take it as a sign that you need more veg on your plate! Avoid charring your meat, and start eating fish twice a week.
Making food choices based purely on taste. Less healthy options, like white bread, sausages
and soft drink, should be seen as ‘treat’ foods, not everyday staples.
Eating like the teenager you once were with giant portions and a habit of going back for seconds (or thirds). If you no longer maintain the training levels of years past, you can’t maintain the same food
intake. And if you eat poorly during the day, don’t try to make up for it all in one giant meal at night.
Ideally, you should aim for 5–6 small meals each day
Choosing soft drink instead of water. Fizzy drinks are merely empty kilojoules, leading to weight gain.
And they’re not necessarily thirst-quenching, either!
Celebrating or commiserating with your sporting team each week with high-fat pies, chips and beer. Enjoy the camaraderie, not the kilojoules.
Relying on takeaways, pizza delivery and pre-packaged foods when you are too tired to cook (or the chef of the house is not home). Learn some basic, healthy recipes, double or triple the quantities, then stock the freezer with the results!
Drinking too much alcohol. Whether it’s four beers a night or binge drinking once a week, it’s dangerous. When you do drink, stick to 1–2 standard drinks.
Knocking back the energy drinks on a daily basis. New research has discovered they are even more dangerous to your heart than previously realised, so limit your intake.
Adding salt to meals or choosing salty foods. Herbs and spices can flavour food just as well as salt,
without adversely affecting your blood pressure.
Comfort eating when your job becomes stressful, or when working late. Bring (or buy) an extra
sandwich or microwave frozen meals on those days when you know you’ll be working late.

Want to know whether you’re at risk of geting heart disease?

Go to www.cvdcheck.org.au and download the CVD check calculator from the top right hand menu. Input your sex, age, blood pressure, cholesterol and health details and it will calculate your risk of having cardiovascular disease in the next five years.
 

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