Coronary heart disease becomes more prevalent in both men and women as they age. Healthcare professionals have been trying to increase awareness among women about heart disease, its signs and symptoms and ways to lessen the risk. Good nutrition can help improve the health of your heart through blood pressure modification, weight loss and lowering cholesterol levels. Including healthy fatty acids and other heart-healthy chemicals in your diet may also positively affect your heart.
Lower Blood Pressure
High blood pressure can damage the walls of your blood vessels and may lead to a heart attack, according to WomensHealth.gov. Exercise, stress reduction and smoking cessation are some ways that you can improve your blood pressure. Changing your diet can also lower your blood pressure. Following the dietary program called Dietary Approaches to Stop Hypertension, or DASH, may decrease your blood pressure by several points over a few weeks' time, as noted by MayoClinic.com. The DASH diet involves lowering the amount of sodium and salt that you eat while including more foods that contain blood pressure-lowering substances such as calcium, potassium and magnesium. Whole grains, low-fat dairy, fruits and vegetables are the main components of DASH. Fish, lean meats and poultry may also be eaten in moderation. Consistently following this diet plan can lower your blood pressure for the long term and may lower your risk of coronary heart disease.
Weight Management
Being overweight can also increase the risk of coronary heart disease in women; obesity also increases your risk of developing Type 2 diabetes, which also elevates your heart disease risk. Pregnancy, stress, lack of exercise and changes in hormones may lead to weight gain in women. Poor dietary choices also add on the pounds. Lowering your calorie intake by limiting your consumption of foods containing saturated fats, trans fats, cholesterol and added sugars can improve your health. The Mediterranean diet includes monounsaturated fats, fruits, vegetables and whole grains as a specific alternative for your nutritional needs. This diet eliminates many of the unhealthy foods that contribute to extra weight. Starting a diet such as the Mediterranean diet may lead to weight loss, better blood sugar levels and better heart health, according to MayoClinic.com.
Lower Cholesterol Levels
Cholesterol in the blood can line the walls of your arteries and cause heart attacks and stroke. Exercise can help lower your cholesterol levels. Eliminating unhealthy fats from your diet can improve your measurements as well. According to WomensHealth.gov, you should eat fewer foods with cholesterol and trans fats. These include processed cookies, cakes and pies and foods cooked in saturated fats such as lard or shortening. You should also lower your consumption of organ meats such as liver, egg yolks and packaged foods -- all which contain high amounts of cholesterol as well. Some nutrition plans may specifically focus on decreasing cholesterol, such as the Heart-Healthy Diet or the Therapeutic Lifestyles Changes Diet. Your dietitian may help you create a specific plan based on your condition and needs.
Reduced Inflammation
Good nutrition can have a beneficial impact on the risk factors for coronary heart disease. Omega-3 fatty acids are unsaturated, so they can help lower your cholesterol. These substances also reduce inflammation in the body. Inflammation in the blood vessels is a component in the development of heart disease. Eating more foods like fatty fish, flaxseed, soybeans and walnuts increases your intake of omega-3s. Antioxidants are also linked to a reduced risk of coronary artery disease.
References
- American Heart Association: Women and Coronary Heart Disease
- MayoClinic.com: Omega-3 in Fish: How Eating Fish Helps Your Heart
- MayoClinic.com: Mediterranean Diet: Choose This Heart-healthy Diet Option
- MayoClinic.com: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- Cleveland Clinic: Antioxidants, Vitamin E, Beta Carotene, and Cardiovascular Disease
