UK HealthCare has named heart disease as the leading cause of death among women in Kentucky.

It found Kentucky women are at much higher risk for developing cardiovascular disease than women in other states, since two-thirds of Bluegrass women are overweight or obese, and a quarter of them smoke. Your best defenses against heart disease are having annual checkups and making modifications to your lifestyle. Strategies such as eating well, exercising for 30 minutes a day and avoiding tobacco can make a huge difference in your health.

If you’re not used to being active, start by incorporating extra movement or steps into your daily routine. This could include anything from doing housework to gardening to taking the stairs instead of the elevator. It could also entail parking farther back in the parking lot when you go shopping. Take a brisk walk around your neighborhood with your family. Eventually you can work your way up to jogging or dancing. Find activities you enjoy and will stick with. Tell your doctor about your exercise plan before starting something new to be sure it is safe for you.

Eating well means following a balanced diet and cooking at home instead of frequenting restaurants. To get the most benefit for your heart, choose more fruits, vegetables, foods with whole grains and healthy protein. Pay attention to the nutrition facts label so you know what ss in the foods you buy. The main things you should avoid are fried foods, most processed foods and deli meats, sodas and salty snack items.

Your mental health matters just as much. All women are encouraged to find ways to manage stress and relax whether it’s through mindfulness, meditation, yoga, prayer or hobbies they enjoy. Both stress and depression can affect overall wellness including heart health. The American Heart Association suggests making art, playing a musical instrument, reading a book or magazine, meeting a friend, going for a walk in nature, taking a relaxing bath or listening to music as ways to cope. Positive self-talk can also help women develop a healthier outlook. There is no reason to struggle in silence. Reach out to a trusted counselor or psychologist if you need to talk to a professional.

Try to create an open and honest relationship with a healthcare provider so you can understand your risk for heart disease. You should know your blood pressure numbers, good and bad choles- terol numbers and triglycerides and what to do to control them. It is important to know your blood sugar figures and if you are at risk for diabetes. Be aware of your body mass index and discern if you need to lose weight for health reasons

Having a schedule for recommended screenings can help you stay on top of your heart health. It is never too late to make posi- tive changes for your health. If you are a smoker, make plans to quit. If you are struggling with eating healthily, consult with a dietician or nutritionist for suggestions.

If you think you are having a heart attack, call 911 without delay. Every second counts. Fast treatment can be lifesaving and will prevent damage to your heart muscle. The Centers for Disease Control and Prevention says common heart attack symptoms in women include unusually heavy pressure on the chest; sharp upper body pain in the neck, back and jaw; cold sweats not related to menopause; severe shortness of breath; unusual or unexplained fatigue; unfamiliar dizziness or lightheadedness; and unexplained nausea. Be aware that women’s heart attack symptoms often differ from men’s. If you take measures to stay healthy and know how to react quickly in the case of a heart attack, you will be on the road to good cardiovascular health..