Heart health is not just a concern for men. Almost twice as many American women die of heart disease, stroke and cardiovascular diseases than all forms of cancer combined, including breast cancer. Heart disease is the leading killer of women in the United States and is the leading cause of disability in young women. There are dietary and lifestyle changes you can make in order to reduce your chances of developing heart disease.
Heart Healthy Eating
Eat a diet rich in fruits and vegetables. They provide vitamins and minerals, are low in calories, provide dietary fiber, and can help fill you up, preventing you from eating unhealthy alternatives. They also contain phytochemicals that help prevent cardiovascular disease. Switch to unrefined whole grains, because they contain fiber that helps lower your cholesterol while keeping you full. Consume fish twice a week, as research has shown the omega-3 fatty acids in it can prevent death from coronary artery disease. Choose lean proteins such as beans, legumes and peas, as well as poultry and lean cuts of meat.
Foods to Limit
The American Heart Association recommends that you limit your daily sodium intake to less than 1,500mg a day, since too much sodium in your body accumulates in your blood, thus increasing blood volume and making your heart work harder. In the average American diet, 77 percent of sodium comes from prepared and processed foods, so try to limit these. Cut back on your intake of saturated and trans fats. Saturated fat raises both your total blood cholesterol and your unhealthy low-density lipoprotein, LDL, cholesterol levels, which increases your chance of cardiovascular disease. Trans fats have been shown to increase LDL cholesterol, while decreasing healthy high-density lipoprotein, HDL, cholesterol levels.
Know Your Measurements
For optimum heart health, be aware of your risk factors and properly manage them. Have your cholesterol, triglycerides, blood pressure and blood glucose levels all tested. High blood cholesterol can clog arteries, preventing your heart from getting the blood it needs. High triglycerides, which are a form of fat in your blood, are linked to heart disease. If you have had high blood pressure for years, or have high glucose levels, you are at an increased risk of heart disease. Dangerous levels of any of these conditions often cause no symptoms; therefore, it is important to have them tested so that you and your doctor can discuss treatment plans and medication if necessary.
Live a Healthy Lifestyle
Limit your alcohol, and if you drink, try to have per day no more than one drink, which is equivalent to one 5 ounce glass of wine or 1.5 ounce shot of hard liquor. If you smoke, try to quit with the help of nicotine replacement therapies if needed. Get 30 minutes of physical activity a day, and try not to consume more calories than you burn. This will help you maintain a healthy weight, which is important because being overweight also puts you at risk of heart disease.
