Tips For Women's Heart Health

Heart health is a critical issue for women worldwide, yet it's often overlooked. Cardiovascular disease (CVD) is the leading cause of death among women globally, surpassing even breast cancer. While heart disease is traditionally thought of as a men's issue, research shows that women are equally at risk, with different symptoms and risk factors. Therefore, it is vital for women to take proactive steps to maintain heart health throughout their lives. This article explores effective tips for women to enhance heart health and reduce their risk of cardiovascular diseases.

Why women's heart health matters

Heart disease manifests differently in women than in men. Symptoms such as chest pain or discomfort may not always present themselves in women, making it harder to detect. Instead, women might experience symptoms like nausea, fatigue, shortness of breath, and pain in areas like the back, neck, or jaw. This difference in symptoms often leads to delayed diagnosis and treatment, putting women at greater risk of complications. By understanding these variations and focusing on heart-healthy habits, women can significantly reduce their chances of heart disease.

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1. Adopt a heart-healthy diet

A balanced diet is one of the most effective ways to maintain heart health. Eating a variety of nutrient-dense foods supports cardiovascular function and reduces cholesterol levels, blood pressure, and inflammation.

a. Eat more fruits and vegetables

These provide essential vitamins, minerals, and antioxidants that help protect the heart from oxidative stress and inflammation.

b. Include healthy fats

Focus on consuming healthy fats such as omega-3 fatty acids, which are found in fatty fish, flaxseeds, and walnuts. These help reduce bad cholesterol levels (LDL) and increase good cholesterol (HDL).

c. Limit processed foods and sugars

Processed and sugary foods can raise blood sugar levels, leading to obesity and diabetes, which are risk factors for heart disease. Opt for whole grains like quinoa, brown rice, and oats instead.

2. Engage in regular physical activity

Exercise is crucial for maintaining heart health and preventing cardiovascular diseases. The American Heart Association recommends at least 150 minutes of moderate aerobic activity per week.

a. Cardio exercises

Activities like walking, running, cycling, and swimming are excellent ways to strengthen the heart, improve circulation, and lower blood pressure.

b. Strength training

Incorporating strength training at least twice a week can help build muscle mass, reduce fat, and improve overall metabolism, all of which support heart health.

c. Stay active daily

Beyond formal exercise, aim to be active throughout the day. Simple actions like taking the stairs instead of the elevator or walking during lunch breaks can make a significant difference.

3. Manage stress

Chronic stress has been linked to a higher risk of heart disease, particularly in women. Stress can elevate blood pressure and trigger unhealthy behaviours like overeating or smoking.

a. Practice relaxation techniques

Engage in stress-relieving activities like meditation, yoga, or deep breathing exercises to help calm your mind and reduce stress levels.

b. Prioritise self-care

Make time for hobbies, relaxation, and activities that bring you joy, which can reduce overall stress and promote emotional well-being.

4. Monitor blood pressure and cholesterol levels

High blood pressure (hypertension) and high cholesterol are two leading causes of heart disease. Regular monitoring helps detect potential problems early.

a. Check blood pressure regularly

Aim to keep your blood pressure below 120/80 mmHg. If your blood pressure is consistently high, talk to your doctor about lifestyle changes or medications.

b. Monitor cholesterol levels

High levels of LDL cholesterol can lead to plaque buildup in the arteries, increasing the risk of heart attack and stroke. Regular check-ups with your doctor can help you keep your cholesterol in check.

5. Quit smoking and limit alcohol consumption

Smoking is one of the most significant risk factors for heart disease, particularly for women. The chemicals in cigarettes can damage blood vessels, leading to atherosclerosis (the narrowing of arteries).

a. Quit smoking

If you smoke, quitting is one of the most impactful steps you can take to protect your heart. There are many resources available to help with smoking cessation, including nicotine patches, counselling, and medications.

b. Limit alcohol

While moderate alcohol consumption may have some heart benefits, excessive drinking can lead to high blood pressure, heart failure, and other cardiovascular issues. Women should limit alcohol intake to one drink per day.

6. Maintain a healthy weight

Carrying excess weight, particularly around the abdomen, increases the risk of heart disease and other health complications like diabetes.

a. Set realistic weight goals

Work towards maintaining a healthy body mass index (BMI) between 18.5 and 24.9. This can be achieved through a combination of diet, exercise, and lifestyle modifications.

b. Focus on long-term weight management

Avoid fad diets and focus on sustainable, long-term changes. Slow and steady weight loss is more effective and healthier for your heart than rapid weight loss.

Women's heart health requires proactive care, particularly since the symptoms and risk factors can differ from those of men. By following a heart-healthy diet, engaging in regular exercise, managing stress, and avoiding harmful habits like smoking, women can significantly reduce their risk of cardiovascular diseases. Regular monitoring of blood pressure, cholesterol levels, and maintaining a healthy weight are additional steps that can help ensure a healthy heart. Prioritising these habits will not only improve heart health but also enhance overall well-being, leading to a longer, healthier life.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.