It's About Women, Heart Disease And How To Prevent Heart Disease
It's About Women, Heart Disease And How To Prevent Heart Disease - Heart disease is the number one killer for American women. More than 400,000 women die every year from CVD or cardiovascular disease. 61,000 of them died from actual heart attacks. More than 42 million women suffer from some form of heart disease.
This includes more than 7.5 million women who suffer from angina and more than 3 million who have a heart attack. Surprisingly, more women die each year than men who suffer from cardiovascular disease.
Factors Cause Why Women Are More At Risk for Heart Disease
A. External Factors
Several risk factors will make women more likely to develop heart disease. Many of these factors are related to lifestyle and therefore can be controlled.
Smoking increases the risk of heart disease. Your decision to quit smoking is not only essential to make for your health, but it is also essential for the health of your family and friends because they indirectly become passive smoking due to cigarette smoke from you.
Try to stop smoking
It's not easy, and you will most likely experience withdrawal symptoms that often make people start smoking again. There are many programs and treatments available.
But if you are persistent, you can stop smoking forever. Talk to your health care provider about the many ways you can get help with this addiction.
Ask for support from family and friends to encourage you along the way. Other practical steps include getting rid of all things related to cigarettes, such as cigarette packs, ashtrays, and matches.
Stay away from smoking environments such as casinos that allow smoking or wherever you are exposed to people smoking, instead of smoking with gum or hard candy until you can overcome the need for oral sensations from cigarettes.
Practice meditation and relaxation methods and exercise every day to reduce stress. Give credit or self-motivation every time you succeed in not smoking that day.
All of these techniques can help you stop smoking forever.
2. High cholesterol levels:
If your cholesterol level is too high, it will cause "atherosclerosis" or hardening plaque in the arteries. If there is too much blockage, it can lead to a heart attack.
There are two types of cholesterol.
- One is considered bad cholesterol and is known as "LDL."
- The other is "HDL," which is considered a suitable cholesterol type.
LDL creates arterial plaques while HDL cleanses blood cholesterol.
LDL above 160 is considered high and puts you at risk for heart disease. Meet your doctor to check your cholesterol level and ensure you are not in the risk category.
B. Internal Factors
As we age, we are more susceptible to heart disease. Statistics show that more than 82% of those who die of heart disease are 65 or older.
It is estimated that serum cholesterol levels decrease with age, increasing the risk of cardiovascular disease.
There is also a loss of elasticity in the arteries naturally occurring with age. Age of 55 years or more increases the risk because the body changes due to menopausal factors.
2. Genetic factors also play a role.
Family history of heart disease increases risk. Researchers have found a potential genetic relationship with hypertension that can cause cardiovascular disease.
Blood pressure level: High blood pressure is a severe health condition and can cause heart disease, heart attack, and heart failure.
The artery wall will thicken in response and cause arterial plaques if it continues. Normal blood pressure is less than 120/80 while high blood pressure is more significant than 140/90.
It is essential to know and understand these risk factors. You can find ways to reduce your risk with various prevention strategies if you have them.
Heart Disease Prevention:
You can do many things to help protect your heart and prevent heart disease.
Combined approaches to diet, nutrition, and lifestyle are important factors.
Prevent heart disease by choosing specific foods:
Popular trends from low fat began around twenty years ago. Unfortunately, the manufacturer removes fat from food but adds more sugar and carbohydrates to interesting.
Low-fat food is a diet trap because it is fat, creating a feeling of fullness. You will eat more because of the lack of fat.
This may be part of an increase in obesity in the past two decades. The choice of a healthy diet is a Mediterranean-style diet. This diet is based on research conducted on the island of Crete, where the population has the lowest rates of heart disease in the world.
Smokers are habitual and have other risk factors, but there is no heart disease. Studies are done on what they eat, which creates superior heart health.
In the Mediterranean diet, they use olive oil, famous for its good fat.
Other simple foods are the core of food and include fresh fish, whole grains, nuts, fruits, and vegetables.
Alcohol is consumed in moderate amounts. There is very little meat and milk consumed in this diet. Researchers have concluded that this combination of foods is a strong defense against heart disease.
Olive oil and whole grains reduce cholesterol. Omega-3 fatty acids from seafood are anti-inflammatory and reduce blood pressure and triglyceride levels.
The Mediterranean diet is a simple and healthy way to eat that you can easily incorporate into your lifestyle.
Eat with a variety of healthy foods.
As a culture, we tend to overeat and consume too large portions.
For example, the recommended portion of 5-10 fruits and vegetables every day is not too much. Because one serving is only ½ cup, you can see that it's possible to eat your daily needs.
The portion size for meat is only 3 ounces, equivalent to a deck of cards, so you can see how small the actual portion is.
Prevent heart disease with exercise:
Exercise is essential for your health. After age 45, exercise is critical to maintaining a healthy weight.
Other benefits of exercise
Exercise's additional benefits include decreased stress levels, low cholesterol, protection against diabetes, and improved sleep quality.
Realistically, if you can exercise 30 minutes every day, five days a week, you create positive change in your world.
With our busy lives, women often sacrifice their health. But you need to make time for yourself because your health is important to you and the people who love you.
Find ways to motivate yourself to be consistent in your exercise routine. Create short and long-term goals. Find things you like.
Maybe you like walking, swimming, tennis, or hiking, instead of joining a gym. Stick to what you like to continue to exercise and not be frustrated.
Small changes such as walking 15 minutes after dinner, using stairs instead of elevators, and walking to local shops can all add a serious boost to your overall health.
Be sure to stay well hydrated when exercising with plenty of freshwaters.
Prevent Heart Disease by Choosing Friends who agree with you.
It will be constructive if we have friends who understand the dangers of heart disease and how you, our friends, and family can avoid this deadly disease.
Find friends or colleagues to be your training partner. This dramatically helps many women who like the support structure provided.
You can motivate and encourage each other to stick to the program and achieve your goals. Heart health is a fundamental problem for women to be taken seriously.
By making positive changes in your lifestyle, you can significantly reduce your risk of heart disease. Remember that every time you start a diet or lifestyle change, consult a medical professional, especially if you take prescription drugs or suffer from any illness or disease.