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8 Habits To Lower Heart Disease Risk In Women

Heart Healthy

Your heart is liable for everything that gives life to your body.

However, the foods you eat and the amount of activity you do affect your overall heart health.

You can support to keep your heart healthy by taking steps toward a healthier lifestyle. Add these habits into your lifestyle, and your heart health will be excellent.

1. 30 minutes of exercise per day

You should aim for 30 minutes moderate exercise a day to care for your heart, body, muscles, bones, and respiratory system.

If you don’t exercise at all, take a walk, run, climb the stairs, go cycling, or even dance for 30 minutes every day.

However, you can do stretching exercises daily to enhance overall flexibility.

You already know that exercise and a proper diet can keep your heart health.

2. Get enough sleep.

Sleep is an essential part of keeping your heart healthy.

If you do not get a great night’s sleep every night, you may be at tremendous risk for cardiovascular disease and coronary heart disease.

Studies have shown that 7 to 8 hours sleep a night is beneficial for the heart.

To ensure you sleep well, you should take steps to eradicate any distractions from your bedroom.

3. 20 minutes of quiet and meditation

Meditation and quiet of your mind, body, your daily responsibilities, and even electronic devices help you to relax.

But also keep you healthy and make you feel peaceful and calm.

Your brain and heart will be grateful to you. After all, meditation helps relieve tension, negative thoughts, stress, and daily pressures.

Try meditate today. Give yourself 20 minutes of peace.

4. Stop smoking and cut back on alcohol

Smoking and tobacco use can affect your resting heart rate, so it is vital to quit smoking to lower your heart rate.

Stop smoking isn’t easy, but the overall result will help to improve your cardiovascular health.

Also, the more alcohol you drink, the harder your heart works.

Taking more than 3 alcoholic beverages a day can raise blood pressure and isn’t right for your heart.

But a glass of red wine has antioxidants that may help decrease the risk of heart disease. Moderate drinking is one drink daily for women and two for men.

5. Eat a cup of oatmeal at breakfast

Foods you eat should nourish your body.

A cup of oatmeal will help regulate your body’s sugar usage, provides fiber to keep your stomach feeling full longer, and keep your heart healthy.

Oatmeal contains six essential amino acids and has a high content of unsaturated fats and linoleic acid.

Besides, oatmeal regulates blood glucose and are rich in vitamins E, B1, B2, and minerals such as calcium, iron, zinc, phosphorus, and magnesium.

Thanks to these nutritional components, the heart will be healthy and ready to start the day with a maximum dose of energy.

6. Eat a handful of nuts

Peanuts, walnuts, almonds, and other nuts are right for your heart. They can keep your heart healthy.

The nut is a rich source of Omega-3 fatty acids, which can help to decrease inflammation in the arteries and protect the heart.

Also, nuts can help to lower cholesterol levels, prevent heart attacks and strokes.

7. Eat fish three times a week

Cold-water fatty fish, such as mackerel, herring, salmon, tuna, and sardines are the richest sources of omega 3 fatty acids.

Unlike meat, these fish species are beneficial to the health of the cardiovascular system.

The fish contains potassium, magnesium, and niacin. Along with fatty acids, these three components reduce bad cholesterol (LDL) in the arteries and care for the heart.

Consuming fish at least once a week or three times a week for the heart-healthy omega-3 fatty acid will lower blood pressure and reduce the risk of sudden death from a heart attack, according to the American Heart Association.

8. Try to Breathe deeply.

Try breathing slowly and deeply for 20 to 30 minutes each day.

It can help you relax. Slow and deep breathing can likewise help lower blood pressure, reduce anxiety and stress.

Final Word

With several lifestyle changes, you can improve and maintain your heart health.

Maintain a healthy diet by cutting down on foods high in saturated fats, sodium, and fatty, fried foods. Opt for green leafy vegetables and lean meats and low-fat dairy products.