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. There are more than 42 million women who 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
There are several risk factors that 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 important to make for your health, but it is also important 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 useful 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 of the 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" and is considered a type of good cholesterol.
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 make sure 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 and this increases the risk of cardiovascular disease.
There is also a loss of elasticity in the arteries that naturally occurs with age. Age of 55 years or more increases the risk because of 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 serious health condition and can cause heart disease, heart attack, and heart failure.
If it continues, the artery wall will begin to thicken in response and cause arterial plaques. Normal blood pressure is less than 120/80 while high blood pressure is greater than 140/90.
It is important to know and understand these risk factors. If you have it, you can find ways to reduce your risk with various prevention strategies.
Heart Disease Prevention:
There are many things you can do to help protect your heart and prevent heart disease.
Combined approaches to diet, nutrition, and lifestyle are important factors.
Prevent heart disease by choosing certain 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 make it feel interesting.
Low-fat food is a diet trap because it is fat which creates 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 too, but actually, 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 which is 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 very 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 an only ½ cup, you can see that it's possible to eat your daily needs.
The portion size for meat is only 3 ounces, which is equivalent to a deck of cards, so you can see how small the actual portion is.
Prevent heart disease with exercise:
Exercise is very important for your health. After age 45, exercise every day is very important to maintain a healthy weight.
Other benefits of exercise
Additional benefits of exercise 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 it's important for you 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 so you will 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 very helpful if we have friends who have the same understanding of the dangers of heart disease and how so that you, our friends and family can avoid this deadly disease.
Find friends or colleagues to be your training partner. This greatly 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 very important problem for women to be taken seriously.
By making positive changes in your lifestyle, you can greatly reduce your risk of heart disease. Remember that every time you start a diet or lifestyle change, always consult a medical professional, especially if you are taking prescription drugs or suffering from any illness or disease.