Various changes in lifestyle and eating habits have a bad effect on health. One of these effects is heart disease. It is a condition which is increasing rapidly causing many deaths across the world. Do you know that many heart diseases in women often go undiagnosed and result in delayed treatment? Since women are the center of every family, they must change their attitude towards health now.
All women need to keep their hearts healthy and lead a healthy lifestyle. Women are more likely to experience heart problems due to smoking, early menopause, obesity, high blood pressure, a sedentary lifestyle, and many more.
5 foods to keep your heart healthy
Eat low-sodium foods
The amount of sodium intake should be reduced, whether it is salt or other forms such as processed foods. High sodium increases the risk of developing health conditions like high blood pressure, heart disease, stroke, and heart failure. Therefore, check food labels and choose foods with less salt and avoid processed foods.
Eat fruits and vegetables
You should make fruits and vegetables a part of your daily diet. They are good sources of vitamins, minerals, and dietary fiber and are low in calories. Choose fresh foods instead of frozen foods and replace them with junk foods that are unhealthy.
Eat foods rich in potassium
Foods with potassium content helps maintain healthy heart muscles and control blood pressure levels. Therefore, include foods like leafy greens, millet, nuts, and seeds in your diet.
Reduce unhealthy fat
To lower your blood cholesterol and reduce your risk of coronary artery disease, you should limit your consumption of saturated and trans fat. You should opt for fat-free milk instead of whole milk. Cream and chips should be avoided. Oil should be used according to need and instead of frying, cooking should be done by boiling, steaming, or roasting.
Include whole grains in your diet
The fiber and other nutrients contained in whole grains help control blood pressure and maintain good heart health. So, start replacing refined foods with whole grains to keep your heart healthy. You can replace white flour with whole wheat flour, white bread with whole grain or brown bread, and opt for high-fiber cereals and oatmeal.
Along with this, there are several lifestyle tips that women should follow:
Say no to smoking
Smoking has a bad effect on your heart, the arteries of the heart, and the entire vascular system. Quitting smoking is essential to avoid heart problems and prevent the deterioration of your health.
Exercise
A sedentary lifestyle can put you at risk of developing heart disease, so exercise is a must. Exercise lowers your risk of heart attack and stroke, keeps your blood pressure and cholesterol in check, and also helps you avoid diabetes and obesity.
Limit alcohol
Consumption of alcohol increases the risk of heart failure. In addition, it also increases blood pressure and calorie intake. Avoid excessive consumption of alcohol to avoid health risks.
Women should start paying attention to their health from the very beginning. Regular check-ups should be done for early detection of the disease. A healthy lifestyle should be adopted which includes exercise, weight loss, stress management, and quitting smoking.
(PC: Freepik)
