Did you know women are at a higher risk of developing heart disease than men? While the imbalance remains, there are activities we woman can do to lower ours personal risk for developing heart disease, tips to take in order to maintain great heart health.
1. Eat the right fats.
There are different types of fats, some better than others. Trans fats have been shown to increase the risk for heart disease because they block your arteries with thickened plaque that slows down blood flow.
Tips: Avoid trans fats. Opt for the right fats: the ones from plant sources like olives, nuts, and avocados are healthy fats. They help your body by lowering the bad cholesterol levels.
2. Calculate your sleep.
Sleep is one of the most influential parts of our health, mind and body. If you do not sleep enough, your risk for heart disease is higher. For example: those over the age of 45 who sleep less than six hours a night are twice as likely to have a heart attack or stroke.
Tips: Try a sleep tracker to ensure you are getting sufficient sleep. Most adults need between 7 to 8 hours of sleep a night.
3. Get up off your seat.
You have to get up if you work at a desk job. Sitting too long slows blood flow to your brain and your extremities. Walking during the day can increase your lifespan by 33%.
Tips: If you work at a desk, make time to get up and walk around. Every hour try to take a 10-minute walk. You will be taking care of your heart health and you’ll notice how much more energized you feel throughout the day.
4. Exercise at least 30 minutes most days.
We have those days where we are so exhausted, working out is the last thing on your list. Having those days is okay, but most days you should try to get your heart pumping in and your blood flowing.
Tips: It is still beneficial to do 10-minute workouts, three times a day if you cannot fit in 30 minutes at one time. Plan exercise into your busy day.
5. Consider quitting smoking.
Smoking has horrible effects on the human body, one of these is early heart disease. Additionally, according to the American Heart Association, those who are exposed to secondhand smoke have 25-30% higher risk of developing heart disease as the carcinogens from smoke causes plaque to develop in the arteries.
Tips: Don’t smoke and if you do smoke, quit. With a support system and a timeline (and your heart health as a motivator), you can do it.
The heart is a muscle that you need to protect! It’s never too late to start taking care of yourself.