Heart disease is the number one cause of death for women in the US, as reported by the Centers for Disease Control and Prevention (CDC). Despite being so prevalent among men and women alike, it is a lifestyle-related disease for many, meaning that it can often be prevented by making the right lifestyle choices. If one of your goals is to embrace better heart health read on to discover the most effective proven strategies that will help you reach your goal.
Embracing a Heart-Healthy Diet
Your diet can have a big impact on numerous factors that can affect your health health, including your blood sugar levels and your body mass index. Many studies have shown that one of the most heart-healthy regimens is the Mediterranean diet, which comprises lean cuts of meat, fruits and vegetables, nuts, legumes, whole grains, and Omega-3 fats.
Avoid high-sugar and processed foods, and stick to whole foods that are free of sugar and artificial sweeteners. Avoid corn and soy oil and choose fats such as cold-pressed extra-virgin olive oil, avocado oil, and flaxseed oil.
Staying Active
Physical activity can help you keep at a healthy weight. The American Heart Association recommends that all adults get at least 150 minutes of moderate to intense aerobic activity or 75 minutes of vigorous aerobic activity (or a combination of both) per week. If you are starting to work out after a long period of inactivity, speak to your doctor and a personal trainer to help find a regime that suits your interests and fitness level.
Being Aware of the Gender Gap for Cardiac Health
Studies show that women with heart disease are often misdiagnosed and take longer to obtain treatment. The primary reason is the fact that women can have very different symptoms of heart problems than men. Typically, a heart attack manifests itself as a crushing pain in the chest area. However, women experiencing a cardiac episode can have less common symptoms such as jaw pain, tingling in either or both arms, breathlessness, nausea, and vomiting. Because their symptoms are less known, they may delay treatment.
Therefore, one of the most important steps in keeping your heart healthy is being more aware of what heart issues look like. Those who do have a heart attack have a much better chance of maintaining heart muscle health if they obtain treatment fast. Treatments such as stent surgery to help blood reach the heart can result in a far greater chance of recovery and a lower chance of the heart suffering severe damage.
Knowing Your Risk
It is also essential to be aware of factors that can increase your likelihood of heart disease. These include having high blood pressure, high cholesterol, diabetes, and a family history of premature heart disease. Being overweight and smoking is also linked to a higher rate of heart disease. If you are in menopause, talk to your doctor about whether hormone replacement therapy (HRT) is right for you.
Heart disease is prevalent globally for men and women alike. To reduce your chances of having a cardiac episode, eat healthily, and work out regularly. Educate yourself on the symptoms of heart disease and heart attacks, and get immediate help if you need it.
