Living a healthy lifestyle to promote a healthy heart is definitely important. You may think heart disease only affects men. This is not true. Across the world, heart disease is the leading cause of death for both women and men.
What you eat, how much you move, whether you smoke, your cholesterol and blood pressure are factors that can impact your heart. While you can’t change some risk factors — such as family history, sex or your age — there are plenty of ways you can reduce your risk of having a heart disease.
Keeping your heart healthy is something you can work on every day. Instead of undertaking a huge makeover, you might be able to improve your heart’s health with a series of small changes.
Incorporating these important tips into your lifestyle will help promote a healthy heart.
Tips to Promote a Healthy Heart for Women
Maintain an Active Lifestyle
Having an active lifestyle doesn’t necessarily mean a pricey gym membership. Taking the stairs or even going for a brisk 20 min walk can reduce your risk of having cardiovascular disease.
An active lifestyle can help you manage blood pressure, cholesterol levels, and also promote weight loss. Getting your heart rate up through physical activity is one of the best ways to reduce the risk factors of heart disease.
Quit Smoking to Promote a Healthy Heart
Quitting smoking is one of the most important actions people who smoke can take to reduce their risk for cardiovascular disease. Your body starts to heal as soon as you smoke your last cigarette.
Smoking speeds up the clogging and narrowing of coronary arteries. Smoking also damages other blood vessels. Even people who have smoked for many years or have smoked heavily will benefit from quitting regardless of age.
Stick to a Heart Healthy Diet
A diet that limits saturated and trans-fat, cholesterol and sodium is ideal for keeping your heart in good shape. This is because trans-fat clogs your arteries by raising your bad cholesterol levels (LDL), which is known to increase your risk of developing heart disease.
Boosting your intake of plant-based fats (e.g. avocados) and omega-3 fats like salmon, improve the blood flow throughout your body. Also Potassium-rich foods like bananas and tomatoes help your heart beat properly and may lower blood pressure, too.
Avoid Consuming Alcohol
Excessive alcohol consumption can lead to high blood pressure, increased calorie intake, and increased cardiovascular problems like heart failure.
Alcohol may temporarily relieve stress but have negative health effects. It can potentially worsen the situation in the long run. Be sure to also avoid processed foods and sugar, and drink more water.
Reduce Stress to Promote a Healthy Heart
Stress is an unavoidable part of life, but that doesn’t mean you should ignore it. If you are experiencing burnout, it may be an indicator of too much stress. Chronic stress may lead to a higher risk of stroke, depression, and even heart disease.
Finding ways to handle and manage stress is essential to our overall well-being. Physical exercise can help combat stress by releasing the feel-good chemical dopamine. A massage also helps your body to renew itself and reverse the effects of stress. Massage therapies help promote healing and improve your well-being.
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