6. Watch your weight.
Excess body fat -- especially in the waist area -- increases the heart's workload and can elevate blood pressure and cholesterol. "It also decreases the body's response to insulin in a condition called insulin resistance, a risk factor for diabetes and heart disease," says Abramson.
7. Keep diabetes at bay.
Diabetes can quadruple your risk of cardiovascular disease because it usually involves abnormal levels of blood fats that can promote plaque formation. A healthy weight (with a particular focus on reducing abdominal fat), low-fat, high-fibre diet and exercise are your allies. Your doctor will tell you if you need early blood sugar testing based on your diabetes risk factors. Current guidelines recommend testing at age 40 and then every three years.
8. Curb your alcohol intake.
Too much alcohol can increase weight, blood pressure and blood fat levels. Women should consume no more than one unit per day: 1.5 ounces of spirits, 5 ounces of wine or 12 ounces of beer, says Langley.
9. Manage your mental health.
For most people, the important thing is how they react to the stressors of everyday life. "If your response is to smoke more, drink more and overeat instead of, say, going for a brisk walk, your heart disease risk will go up," says Abramson. And if you suffer from chronic depression and anxiety and are prone to anger, get help: researchers report links between heart disease and these conditions.
10. Avoid long-term hormone replacement therapy (HRT).
In 2002 the Women's Health Initiative Study reported a small but significant increase in heart disease, blood clots and strokes in women taking daily combined estrogen-progestin HRT for more than four years. "For preventing heart disease, you'd be better off going for a brisk walk three times a week," says Abramson.
Making changes to your lifestyle may be tough in the beginning, but there are many rewards. You'll feel better, have more energy and lower your risk of stroke, cancer, type 2 diabetes, osteoporosis and heart disease. As an added bonus, King says: "Your new healthier diet and lifestyle can improve the well-being of your entire family."
• Not her real name.
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