One in four women in the United States dies each year from cardiovascular disease, according to the government website, Women's Health. The older a woman gets, the more her chance increases for developing heart disease. Following a healthy lifestyle and taking steps to protect your heart are important to reduce your risk of heart problems in the future. You may also wish to consult your physician on the best heart-healthy steps to take.
Don't Smoke
Smoking increases blood pressure, reduces your ability to exercise effectively and increases the possibility of blood clot formation, according to the American Heart Association. Women who smoke and also use oral contraceptives are at an even greater risk of heart disease. Quitting smoking may help reduce your blood pressure and allow you to take steps toward a healthier heart.
Follow a Healthy Diet
A heart-healthy diet is rich in nutrients and low in fat, cholesterol and sodium. Consuming fresh fruits and vegetables, lean meats, poultry, fish, whole grains and legumes helps nourish your body while keeping fat and calories at bay. Eating foods high in saturated fat may contribute to heart problems over time, while polyunsaturated fats and monosaturated fats are heart healthy. These "good fats" are found in foods such as avocados, peanut butter, salmon and olive and canola oils.
Watching sodium intake is also important for your heart. Avoid adding additional salt to foods and consider purchasing low-sodium prepared food products. Women's Health suggests consuming less than 2300 mg of sodium per day, or following your physician's recommended amount.
Exercise
Regular physical exercise is important for regulating your body weight, increasing blood circulation and reducing stress -- all of which may impact heart health. Physical activity -- such as walking, running or swimming -- is recommended for 30 minutes, three times per week. The American Heart Association states that while more research needs to be done on the correlation between stress in women and heart disease, stress may increase a woman's risk of heart disease.
Maintaining a healthy body weight reduces how hard your heart must work to pump blood, and a good body weight may lower blood pressure. Find the physical activity that you most enjoy to increase your chances of incorporating exercise into your daily routine.
See Your Doctor
Regular physical examinations can uncover problems that may lead to heart disease, such as high blood pressure or diabetes. Women's Health recommends having blood pressure checked every one to two years, or sooner as advised by your physician, because long-term high blood pressure may lead to heart disease. High cholesterol may clog arteries and increase your risk of a heart attack; having regular cholesterol blood work will help determine if levels are too high.
