In the 21st century, there have been drastic changes not only in the area of technology but in the health aspect as well. There have been various lifestyle changes and eating habits that have catered to the number of rising health diseases. Heart disease is one such condition that is increasing rapidly leading to several deaths worldwide.
Were you aware that many heart diseases in women often go undiagnosed and result in delayed treatment? Since women have always been considered nutritional gatekeepers of every family, it is imperative that they change their approach to health now.
Hence, it becomes important for all women to keep their hearts healthy and lead healthy lifestyles. Women are more likely to experience heart problems due to several factors, including smoking, early menopause, obesity, high blood pressure, sedentary lifestyles, and many more.
5 Foods To Keep Your Heart Healthy
Eat Foods Low In Sodium
You should reduce the amount of sodium intake, be it salt or in other forms like processed foods. High sodium increases the risk of developing health conditions like high blood pressure, cardiovascular diseases, stroke, and heart failure. Therefore, check for food labels and opt for those having less salt and avoid eating processed foods.
Make Fruits & Vegetables Your Friends
You should make fruits and vegetables a part of your daily diet. They are excellent providers of vitamins, minerals, and dietary fibre and are low in calories. Choose fresh foods over frozen ones and replace them with junk foods that are unhealthy.
Eat Foods Rich In Potassium
Foods high in potassium assist in maintaining healthy heart muscles and controlling blood pressure levels. Therefore, include foods like leafy greens, millet, nuts and seeds in your diet.
Also Read: Top 5 Exercises Every Woman Should Do
Reduce The Number Of Unhealthy Fats
To lower your blood cholesterol and decrease your risk of coronary artery disease, you should limit the amount of saturated and trans fats you consume. You should opt for fat-free milk instead of whole milk, avoid cream, and chips, use oil in moderation, and prefer boiling, steaming, or roasting while cooking instead of frying.
Add Whole Grains To Your Diet
Fibre and other nutrients included in whole grains help control blood pressure and maintain heart health. So, start replacing refined foods with whole grains to keep your heart health in check. You can replace white flour with whole-wheat flour, white bread with whole grain or brown bread, and choose to eat high-fibre cereal and oatmeal.
Other Tips To Follow
Say No To Smoking
The health of your heart, heart arteries, and entire vascular system is adversely affected by smoking. It is crucial to quit smoking to avoid heart problems and avoid your health from degrading.
Also Read: Planning To Conceive A Child? Here Are 6 Habits That You Should Ditch First
A sedentary lifestyle can put you at risk of developing heart disease, therefore, exercise is a must. Exercise lowers your risk of heart attacks and strokes, keeps your blood pressure and cholesterol in check, and also helps you avoid diabetes and obesity.
Alcohol consumption can increase the risk of heart failure and arrhythmias, as well as raise blood pressure and the number of calories consumed. Avoid excess consumption of alcohol to avoid health risks.
Women should start paying attention to their health early on and avoid diagnosis. Regular checkups should be done for early detection of disease. A heart-healthy diet should just be one part of an overall curriculum that also includes exercise, weight loss, stress management, and quitting smoking.