Cardiovascular diseases continue to be the leading cause of death in women’s healthy, accounting for one out of four extinction. Disobedient to popular belief, women are nearly as easy to heart illness as men, mainly if they are postmenopausal, diabetic, or overweight. Let’s look at what women can do to prevent heart disease on International Women’s Day.
Calculate your chances of having a heart attack.
Coronary or ischemic heart disease can be inherited and run in families. If you have a first-degree family who has owned heart disease, you are more likely to develop it.
You can take appropriate preventive measures based on your risk status in consultation with your doctor. There are also simple healthy algorithms that can assist you in determining your risk of a heart attack. These algorithms consider your age and the presence of cardiac risk factors such as smoking, diabetes, hypertension, and hypercholesterolemia.
Understand your numbers.
It is critical to understand your ideal body weight and waist circumference and blood pressure, sugar, and cholesterol levels, as they are major risk factors for heart health disease. If your levels are abnormal, you must take the necessary steps to restore them to normal.
Physical Exercise
Every week, 150 minutes of moderate aerobic exercise and 75 minutes of vigorous aerobic exercise are recommended for 45 minutes of exercise five days a week. This includes brisk walking, running, jogging, swimming, and dancing.
Maintain a heart-healthy diet.
A heart-healthy diet includes a low-fat, low-salt diet and plenty of fiber, vegetables, and fruits. Saturated fats, sugary foods, processed foods, and red meat should all be avoided.
Reduce weight
Obesity or being heavy is a noteworthy risk aspect. Any woman with a BMI greater than 25 or a waist circumference greater than 35 inches is at an increased risk of heart disease. Regular exercise and strict dietary control will aid in the reduction and maintenance of your body weight.
Smoking should be avoided.
Women’s smoking rates are rising at an alarming rate. Although women smoke far more minor than males, smoking may be more damaging to women. Female smokers outlive female nonsmokers by 14.5 years. The good news is that stopping smoking recedes your risk to that of a nonsmoker by one year. E-cigarettes or vaping is just as bad, if not worse.
Pills for oral contraception
Even though naturally occurring Estrogen is cardioprotective, any externally administered Estrogen does not reduce the risk of cardiovascular disease after menopause. On the contrary, it only raises the risk of cardiovascular disease and thrombosis (blood clot formation). As a result, use with caution and only under medical supervision.
Stress control
Another critical risk factor that cannot be measured is stress. Stress is almost unavoidable in our lives, especially for women who must balance household responsibilities, work-related issues, and various relationships. However, how you manage your stress impacts your susceptibility to heart disease. Yoga and meditation can be highly beneficial in dealing with stress. Regular meditation can reduce sympathetic activity and thus lower your risk of heart disease. Probing your interests and amusements is a prominent part of maintaining a healthy mind and, as a result, a healthy cardiovascular system.
Keep your Circadian Rhythm in sync.
Adequate sleep and rest are principal components of a healthful cardiovascular system. Inadequate sleep and irregular sleep hours have raised blood pressure and harmed cardiovascular health. Reducing your screen time after 9:00 p.m. can help you sleep better.
Medication for the heart
Your doctor has probably prescribed you some medications if you include a heart condition, diabetes, high blood pressure, or high cholesterol. Familiarize yourself with your medications and make sure you take them regularly as prescribed because some of these remedies have been ascertained to recede your risk of having a heart attack and, in some cases, even prolong your life.
This release is articulated by Prittle Prattle News in the form of an authored article.
