Heart disease is the leading cause of death in women, and it is a significant health concern that affects all ages and races. The American Heart Association (AHA) recommends that women take simple steps to prevent heart disease.

These steps include eating a healthy diet, managing blood pressure and cholesterol, maintaining a healthy weight, and getting at least 150 minutes of moderate-intensity aerobic exercise per week. However, when life gets in the way, finding time to exercise can be difficult. Fortunately, there are small steps women can take to keep their heart happy and healthy – without needing to work out.

Eat Healthily

Eating a healthy and balanced diet is one of the most significant steps women can take to keep their heart healthy.

To start, consider consuming nutritious, heart-healthy foods such as fruits, vegetables, whole grains, lean protein, and unsaturated fats. Women should aim to limit foods with high levels of saturated and trans fats, added sugars, and sodium.

Small steps can have a big impact – try reducing portions, swapping out a sugary snack for a piece of fruit, or incorporating a heart-healthy recipe into your meal plan each week.

Stay Hydrated

The human body needs water to function properly, and dehydration can put added stress on the heart. Women should aim to drink at least eight glasses of water per day. To make hydration more interesting, consider adding fruits or herbs to your water.

Cucumber and mint make for a refreshing twist, while lemon or lime adds a citrusy zing.

Get Enough Sleep

Women who don’t get enough sleep may have a higher risk of heart disease. Although sleep needs can vary, most adults require around 7 to 8 hours of sleep per night.

To ensure a restful night’s sleep, create a bedtime routine that includes winding down and disconnecting from electronic devices. A comfortable mattress, pillows, and sheets can also make a big difference.

Reduce Stress

Stress can take a toll on the heart, and women should prioritize reducing their stress levels. Strategies such as deep breathing, yoga, meditation, and spending time with loved ones can help alleviate stress.

Small changes to daily routines, such as taking a different route home from work or listening to music during chores, can also help reduce stress levels.

Manage Blood Pressure and Cholesterol

High blood pressure and cholesterol can lead to heart disease, but there are small steps women can take to keep these levels in check. Getting enough physical activity, reducing salt intake, and limiting processed foods can help reduce blood pressure.

Eating a diet full of fruits, vegetables, and whole grains and reducing the intake of saturated and trans fats can help lower cholesterol levels.

Quit Smoking

Smoking is a major heart disease risk factor. Women who use tobacco products should quit as soon as possible. Quitting smoking can be challenging but can improve both heart health and overall health.

Take Supplements as Needed

While a balanced diet is ideal, sometimes it isn’t possible to get all the nutrients the body needs from food alone. In such cases, taking supplements could be beneficial.

Women should consult with their healthcare provider to determine if they need supplements such as vitamin D, vitamin B12, or omega-3 fatty acids.

Get Regular Health Check-Ups

Regular health check-ups can help women stay on top of their heart health. Women should discuss their family history of heart disease and any symptoms they may be experiencing with their healthcare provider.

Regular check-ups can help identify any potential heart concerns before they become a more significant issue.

Maintain a Healthy Weight

Excess weight can put added stress on the heart and lead to numerous health problems. Women should aim to maintain a healthy weight by consuming a healthy diet and getting regular exercise.

Small changes can have a big impact, such as taking the stairs instead of the elevator or parking farther away from the store to get in a few extra steps.

Laugh More

Laughter has been shown to have numerous health benefits, including decreasing stress levels and boosting the immune system. Additionally, laughter may have positive impacts on heart health.

Women should incorporate laughter into their daily routine by watching a comedy, spending time with loved ones, or joining a laughter yoga class.

Taking small steps to keep the heart happy can make a big difference in overall health.

Eating a healthy diet, staying hydrated, reducing stress levels, and getting regular check-ups are all simple yet effective ways women can improve their heart health.