Heart Healthy
in Your 40s

Make the 40s fabulous for your body, soul and your heart.

Living Heart Healthy in Your 40s

In your 40s, you may feel like you are too set in your ways to make a change, but it's never too late. Even small choices can improve your health and lead to heart-healthy habits. No matter what life brings in your 40s – a new career, family changes, or life milestones - it's important to stay happy and healthy so you can enjoy the years to come. Listen to your body and make healthy lifestyle choices now that will benefit you in the long run.

Heart Disease Prevention in your 40s

Women are naturally caretakers. Ask any mom, spouse, businesswoman or caretaker; our motto is others first and then ourselves (if we have enough time and energy). But what would happen if you were suddenly too sick to take care of your family or go to work? The bottom line is prevention. You have to make time and invest in your own health — for yourself and the people who depend on you.

Start by making sure you eat heart healthy foods that give you all the nutrients you need. Take time for physical activity, and make sure it's an activity that you enjoy. One of the smartest things you can do is ask questions. Reach out to your family and find out whether anyone has had heart disease or any of the risk factors for heart disease. If the answer is yes, your chances for developing heart disease go up. It's critical that you learn this information now so you can talk with your healthcare professional to determine what steps you can take to decrease your risk.

Begin now by getting a baseline of your current heart health.

Get a big picture look at your overall heart health by taking the My Life Check.
What are the chances that you will develop heart disease in the next ten years? Get your estimated risk now with the Go Red Heart CheckUp.

Map Your Family History

Figure out your heart disease risk with this family history tool.

Don't smoke

Smoking is not attractive, and it can put you at risk for heart disease, stroke and several other diseases. It is the most preventable cause of death in the U.S. If you smoke, stop. If you don't, don't start. It isn't worth it.

Drink in Moderation

Before you drink, think about the effects it can have on your health. Alcohol can add calories to your diet and make you gain weight. And if you drink too much alcohol, your blood pressure can go up and in some cases cause heart failure and lead to a stroke. Keep in mind that for women, moderate drinking is no more than one drink per day.

One drink is defined as:
1-1/2 fluid ounces (fl oz) of 80-proof spirits (such as bourbon, scotch, vodka, gin, etc.)
1 fl oz of 100-proof spirits
4 fl oz of wine
12 fl oz of beer

Quitting Smoking Tools

Use these tools to help you stop smoking and stay healthy.

Know your Numbers

Knowing the numbers that impact your heart is an important step toward healthy living. Get a quick overview of the numbers you need to know and your goals using the chart below. Be sure to talk to your doctor to see how your current numbers measure up.

Factor	Goal
Total Cholesterol	Less than 200 mg/dL
LDL ("Bad") Cholesterol	LDL cholesterol goals vary.
LDL ("Bad") Cholesterol	Less than 100 mg/dL 100 to 129 mg/dL 130 to 159 mg/dL 160 to 189 mg/dL 190 mg/dL and above	Optimal Near Optimal/Above Optimal Borderline High High Very High
HDL (“Good”) Cholesterol	50 mg/dL or higher
Triglycerides	<150 mg/dL
Blood Pressure	<120/80 mmHg
Fasting Glucose	<100 mg/dL
Body Mass Index (BMI)	<25 Kg/m²
Waist Circumference	<35 inches
Exercise	Minimum of 30 minutes most days, if not all days of the week

* "<" means "less than"

Prevention Story from Rolanda, age 42

First off, I wish that I would have known how important it was to monitor my vital signs, my cholesterol levels and my overall heart health. I would like to think that I would have started making healthier choices early in life if I had the information available to me that heart disease was the number one killer of women and that I could potentially suffer a heart attack as a result of making unhealthy lifestyle choices.

I would make New Year's Resolutions to go on a diet and lose weight and never follow through with them. It was only after I began changing my language and changing my mind set about my health that I began taking it more seriously and realizing my value. I stopped saying that I was making New Year's Resolutions (concerning diets) and began confirming that I was making lifestyle changes instead.

Eat a Heart Healthy Diet in Your 40s

In your 40s, focus on nutrition and working healthy foods into your diet. Counting calories is just as important as it's always been, but also pay attention to how you are using those calories. Nutrition should be your priority. Eat a diet rich in vegetables and fruits, with fiber-rich, whole grains. Eat lean meats and skinless poultry and have fish at least twice a week. For dairy, pick fat-free,1 percent fat and low-fat products. Also, make sure you keep your intake of saturated fat, trans fat, cholesterol, sodium and added sugars as low as possible.

Stick to these nutrition guidelines for a heart-healthy diet:

Fruits and vegetables: At least 4.5 cups a day (eat a variety)
Fish *: At least two 3.5 ounce servings a week , preferably oily fish with omega-3 fatty acids (salmon, trout, herring)
Fiber-rich whole grains: At least three 1-ounce servings a day
Sodium: Less than 1,500 mg a day
Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week

Make sure you are getting enough calcium. It's good for your bones and cuts your risk for developing osteoporosis later in life.

If You Are Pregnant

Note: If you are pregnant, breastfeeding or thinking about having a baby, foods rich in folate are important. Try eating more green leafy veggies, dried beans and peas, and other types of veggies and fruits. Make a point to talk to your healthcare professional about your individual dietary needs.

* Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) are advising women who may become pregnant, pregnant women, nursing mothers, and young children to avoid some types of fish that contain high levels of mercury. Do not eat: Shark, Swordfish, King Mackerel, Tilefish (golden bass or golden snapper). See FDA's Website for more information about mercury in fish. Fish caught locally may contain environmental contaminants. Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas.

More Nutrition Tools

Use these heart-healthy diet tools to help guide your diet choices.

Get nutrition tips for you and your kids.

Eating Well Story from Joshilyn, age 43

The easiest and best thing I have done is to institute a policy of eating fresh fruit or a fresh, simply prepared vegetable at the start of each meal. That way I get all the servings my body needs in, and it also helps me feel full, sooner. I love to eat, and I still have all my favorites but “fruits first” means I end up being satisfied with a smaller portion of cheese blintzes.

Be Active in Your 40s

The bottom line: If you aren't regularly physically active, start now! Not only will you keep your heart healthy and avoid many of the risk factors for heart disease, you'll improve your fitness level, energy, and mental outlook. Don't wait.

Some women have already made physical activity part of their daily life, but if you haven't, it can seem like a daunting task. Between family and work, it may be difficult to make time for yourself, but it is critical for your health. Regular physical activity (150 minutes moderate intensity or 75 minutes vigorous intensity aerobic physical activity each week) will help keep your metabolism up, help you lose or control your weight, boost your confidence level and improve your mood. Health-wise, exercise can cause improvement in blood pressure and HDL “good” cholesterol, reduce your chances of developing diabetes, and strengthen your heart. Exercise can be an intimidating word, but all you really need to do is move more. Keep it simple and start by adding activity to your daily routine. Brisk walking is a great way to start. Try walking for 10 minutes during lunch or after dinner.

Start walking now!

Fitness Story from Michelle, age 43

I now exercise six days a week, I maintain a healthy weight by making good food choices, I listen to my body, and I don't ignore my symptoms. My health is a priority, and I don't apologize for that.

Watch Your Weight in Your 40s

Sometime in your 40s or 50s (usually around the lead-up to menopause), you may notice it becomes harder to maintain your usual weight. That's why it's all the more important to manage stress and stick to a healthy diet and exercise routine now. Even though women tend to gain weight as they age, it's NOT inevitable.

A good indicator of healthy or unhealthy weights for adult men and women, regardless of body frame size is the Body Mass Index (BMI). An individual is classified as overweight with a BMI of 25.0 kg/m2 and higher. BMI assesses your body weight relative to height. It's a useful, indirect measure of body composition because it correlates highly with body fat in most people. To calculate your exact BMI value, multiply your weight in pounds by 703, divide by your height in inches, then divide again by your height in inches.

Take pride in taking care of your health! If you have too much body fat, especially if a lot of it is in your waist area, you have a higher chance of high blood pressure, high cholesterol, diabetes, heart disease or stroke. Make sure your portions are under control, and try to have a “calories in = calories out” mindset. First, find out how many calories you should consume each day. Then track your physical activity and the calories you burn. If the calories you consumed (in) is more than the calories you burned (out) then you gain weight. If you burn more calories than you consume, you lose weight.

More Tips for Watching Your Weight

Use these tools for managing your weight in your 40s.

Weight Management Story from Rolanda, age 42

I stress less! I read the nutritional facts panel on the side of the products that I purchase (before making my purchase), I monitor my food intake, I eat less, and I've cut back on my sweets (although I'm still working on this one and it has gotten much better). I exercise more (I've incorporated running into my physical activity), I have a dog who keeps me on my feet, I JUICE fruit and vegetables in the mornings during the week, I cook my lunch and take it to work (to help control my diet). I relax more, I volunteer my time (which is another way of relaxing for me because it's a form of helping others), I love to cook and I do more work in the yard (whereas before I would have other people do it for me).

Yearly Checkups in Your 40s

Great news! Eighty percent of heart disease is preventable. In your 40s, you still have plenty of time to make positive changes in your health, but you have to get started now. Have a real heart to heart talk with your doctor about your risk for developing heart disease. If you are at risk, educate yourself and work with them to develop a plan to reduce your risk. Remember that conditions that seem common, like high cholesterol and high blood pressure, that go unmanaged can also lead to more serious health problems later on. Taking precautionary steps in your 40s can help you have a long, healthy life.

Find Out Your Family Risk

Learn if you have heart disease in your family with this tool.

If you don't have any of the risk factors for heart disease, think about creating a healthy lifestyle plan to help you maintain your good habits. The positive actions you take now can improve your long-term health.

Heart Disease Screenings

It's important to have baseline screenings done by the time you turn 45. Here are the tests you should have.

Weight and BMI
Waist Circumference
Blood Pressure (every office visit or at least every 2 years if blood pressure is less than 120/80 mmHg -more often if you have a higher risk)
Cholesterol ("fasting lipoprotein profile" to measure total, HDL and LDL cholesterol, and triglycerides)
Screen every 5 years for normal risk people; more often if any of the following apply to you:
Total cholesterol above 200 mg/dL
Your HDL (good) cholesterol is less than 50 mg/dL
LDL (bad) cholesterol above 100 mg/dL
Triglycerides 150 mg/dL or higher
You have other risk factors for heart disease and stroke
Heart Exam. This includes checking your heart rate, pulse, breath sounds, heart sounds skin color, and checking for swelling in arms or legs.
Fasting Blood Glucose (need to get a baseline by the time you're 45 then every three years; and you may be required more often if you are pregnant, overweight, diabetic or at risk for becoming diabetic).

* Be sure to talk with your doctor about other important health screenings and immunizations that you should have in your 40s.

Questions to Ask Your Doctor

Doctor offices can be busy, intimidating places. But it's your responsibility to take control of your health by being informed. Use these questions to start the conversation about your risk for heart disease with your healthcare professional.

Doctor Visit Story from Anne

I became a nurse in my 20s and I smoked, as a lot of nurses did. Back then you could smoke in the hospital...great huh! A friend's mother died of lung cancer, so I decided to quit after seeing her lung X-ray. Thinking that quitting was being healthy, I counted that as being on the right track. No one ever said anything about heart disease. I always looked at my family history and no one had any heart issues, so I thought I was in the clear. Not understanding what risk factors women have and thinking I was safe is what I regret. I wish I hadn't smoked, I wish I took better care of my body and I wish I knew how to get through to 20 -40 year olds about caring for their hearts. Now that I am in my 50s I see that no matter what age we are, it is never too late to start being heart healthy. That is my wish and my goal!

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Heart Healthy in Your 40s