As women, we often take care of everyone around us before we take care of ourselves. We prioritize the needs of our kids, our partners, our employers, and our community.
However, one of the most important things for women to prioritize is the health of their own hearts.
The Importance of Heart Health for Women
Heart disease is the leading cause of death for women in the United States, taking the lives of 1 in 4 women.
Despite this fact, heart disease is often considered a “man’s disease,” and women’s heart health is often overlooked and under-researched.
There are several reasons why heart disease is particularly dangerous for women:.
- Women’s symptoms of heart disease are often different than men’s, making it harder to diagnose.
- Women are more likely than men to have “silent” heart attacks, meaning they have no symptoms at all.
- Women are more likely to experience complications after a heart attack, such as heart failure or stroke.
- Women are more likely to die from a heart attack than men.
Given these risks, it is essential that women take proactive steps to protect their heart health.
How to Guard Your Heart
The good news is that there are plenty of simple, everyday habits that can help boost your heart health and reduce your risk of heart disease:.
1. Exercise regularly
Regular exercise has been shown to reduce the risk of heart disease, stroke, and diabetes. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
This can be as simple as taking a brisk walk around the block or doing a yoga video at home.
2. Eat a heart-healthy diet
A heart-healthy diet includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of processed foods, sugary drinks, and red meat.
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Try to eat more plant-based meals and swap out saturated and trans fats for unsaturated fats like those found in nuts, seeds, and olive oil.
3. Quit smoking
If you smoke, quitting is one of the best things you can do for your heart health. Smoking damages your blood vessels and increases your risk of heart disease, stroke, and other health problems.
Talk to your doctor about programs or medications that can help you quit.
4. Manage stress
Chronic stress can take a toll on your heart health. Find healthy ways to manage stress, such as meditation, deep breathing exercises, or talking to a therapist. Make time for self-care activities like reading, taking a bath, or spending time in nature.
5. Get enough sleep
Getting enough sleep is crucial for overall health, including heart health. Adults should aim for 7-9 hours of sleep per night.
If you have trouble sleeping, try establishing a regular sleep routine, avoiding screens before bedtime, and creating a calm sleep environment.
6. Know your risk factors
Some risk factors for heart disease, such as age, family history, and gender, are beyond your control. However, there are several lifestyle factors that can increase your risk, including high blood pressure, high cholesterol, and diabetes.
Talk to your doctor about your personal risk factors and work together to create a plan to manage them.
The Bottom Line
As women, we need to prioritize our heart health. By making simple lifestyle changes and taking proactive steps to protect our hearts, we can reduce our risk of heart disease and live longer, healthier lives.
Remember, the best way to guard your heart is to take care of it every day.
