Heart disease is the primary cause of death in women over 40 years old, particularly after menopause. But diagnosis of heart disease in women is quite difficult since many women experience some common symptoms like shortness of breath and extreme fatigue. So every year many women are killed by heart disease than men.
If you are diagnosed with cardiovascular disease, there are many simple ways that will help lower your risk of developing heart disease.
10 Ways to Reduce Heart Diseases
1. Stop Smoking
Cigarette smoking is a significant cause of heart disease in women. The more you smoke, the higher is your risk of heart disease. If you want to improve the health of your heart, try to quit the habit of smoking. Stay away from other people who are smoking.
2. Go With Healthy Diet
Consume a heart healthy diet that helps to lower the risk of heart disease and you must include nutrient rich foods like fruits, vegetables, grains, low-fat or non-fat dairy products, fish, legumes, nuts, seeds.
Sodium intake should not be more than 3000 milligrams a day. Try to avoid saturated and trans fats, which can put you at increased cardiovascular risk.
3. Get Some Exercise
Regular exercise may help to make your cardiovascular system and blood circulatory system more efficient, reduce your bad cholesterol level and also keep your blood pressure at a healthy level.
Exercise a minimum of three times a week that helps to prevent heart and blood vessel disease.
4. Healthy Body Weight
Women who have excess body fat, particularly across the waist are more susceptible to heart disease and stroke even if they have no other risk factors.
By consuming right amount of food and doing exercise may help lose weight and also lower your risk of heart disease.
5. Control Cholesterol
High levels of cholesterol are associated with increased risk of the development of heart disease. A healthy diet will help keep blood cholesterol levels down.
Prevent saturated fats, trans fats and dietary cholesterol, which tend to increase cholesterol levels. It is also essential to talk with your doctor about the best way to control cholesterol levels.
6. Control High Blood Sugar
Women with diabetes or metabolic syndrome will significantly increase the risk of cardiovascular disease.
More than 80% of women who have diabetes die of some form of cardiovascular disease. Eating habits, exercise and medication are important to normal blood sugar levels.
7. Managing High Blood Pressure
Hypertension is a major risk factor for heart attack and stroke. Properly diagnosing and treating high blood pressure is vital to lower the risk of cardiovascular disease.
If you have high blood pressure, ask your doctor to check your blood pressure regularly.
8. Manage Stress
Chronic stress can adversely affect your heart in several ways. By developing good coping behaviors like meditation, yoga, relaxation techniques and supportive relationships which help to manage stressful situations and eventually grow more resistance to stress.
9. Reduce Alcohol Consumption
If you consume alcohol, follow suggested guidelines. The suggested daily amount of alcohol for women is two to three units. Always avoid binge drinking as it causes sudden increase in blood pressure, in addition to several other health problems.
10. Taking Prescribed Medications
Take prescribed medications such as statins, aspirin, beta-blockers and ACE inhibitors to prevent cardiovascular disease. If you are prescribed with any medication, it is essential that you take it regularly and follow the correct dosage.