If you want to try and support your heart health, then you are not alone. So many women want to make a change for the better, but it can be difficult to do this if you do not know the steps to take. In this guide, you will find 7 easy steps that you can take as a woman, to ensure that your heart is as healthy as it can be. Take a look below to get some women's heart health tips.
Eat Less Salt
If you have a diet that is high in salt, then you may go on to experience high blood pressure. This can put you at an increased risk of stroke or even heart disease. The maximum intake of salt would be 6g a day. If you can, try and consume foods that contain 1.5g of salt or less, per 100g. If you can do this, then you will soon find that it is easier than ever for you to make sure that you are giving your body the support that it needs to maintain a healthy heart. If you feel as though salt adds flavor, then try and sprinkle your potatoes with spices, experiment cooking with herbs or add some coriander to your curries. Basil or garlic are very good if you want to try and liven your pasta dishes. You can also try and take an Ashwagandha herb supplement if you want to explore this as an option.
Cut Back on Sugar
Although there is no evidence to show that sugar actively damages your heart, you do have to remember that if you eat too much, then this can lead to a steady level of weight gain. This will increase your blood pressure and it will also put you at a much greater risk of diabetes as well. You may also find that you are at an even higher risk of heart disease, and this is the last thing that you need.
Keep your Saturated Fat Low
There are many medical experts who believe that saturated fat, such as butter, dairy fats, and fatty meats, can help to increase your cholesterol levels. You may also find that pies, cakes and pastries are really bad for you as well. This can really put you at risk of heart issues, so it is vital that you try and explore this if you want to make sure that you do not harm your health without realizing.
Eat your Five a Day
If you can, you need to try and boost your general intake of potassium. The best way for you to do this would be for you to try and eat five different portions of fruit and vegetables every single day. Potassium is great if you want to lower your blood pressure, and you may even find that the nutrients that are found in fruit and vegetables can keep your heart healthy too.
Eat more Fish
Oily fish, such as salmon, fresh tuna, sardines and even pilchards are very rich in omega-3 fatty acids. This can really improve your cholesterol levels. Vegans and vegetarians can easily get more omega-3 by trying to eat more spinach, walnuts, wheat germ and even soya. Canola oil and pumpkin seeds are other fantastic sources.
Did you know that smokers are twice as likely to have a heart attack when compared to those who have never smoked before? Smoking damages your arteries and it can also reduce the amount of blood oxygen in your blood. On top of this, it can raise your blood pressure. If you want to do something about this, then going through a stop smoking service could help.
Ideally, you should be aiming to get around 150 minutes of moderate exercise every week. This is the best way for you to lower your overall risk of developing something like heart disease. Split this amount of time up in any way you want, for example, you could have 15 x 10-minute sessions or 2 x 75-minute workouts.
Of course, taking care of your heart should always be of vital importance. If you do not take good care of your heart, then this can easily lead to a range of other health issues. If you want to take better care of yourself then following this guide is the best way for you to make sure that you are not compromising your heart health more than you realize by the lifestyle choices you make. Before you make any serious changes, it is a good idea to chat with your doctor as they can work with you to make sure that your existing level of health is not being compromised by another condition.