heart disease women

Heart disease happens to be the major killer of women in the US. The lifestyle, as well as the food habits of a woman, plays a significant role in determining her heart health, some risk factors being family history, gender, aging, race or previous cases of heart attacks. However, these are some positive changes that women can make for improving her heart health:

She should take good care of her heart

Opting for healthy foods like heart-healthy fats, lean protein, fat-free or low-fat dairy, vegetables, fruits or whole grains is considered to be a good saver.

Calories must be cut down, and the diet must be filled with high-fiber foods like vegetables, fruits, unsalted nuts and whole grains. Fiber can help in losing weight as well as keeps those dangerous pounds off.

Fat is a big NO!

The kind or amount of fat that is consumed makes a huge difference. It mustn’t be more than 35 percent of the total calories, out of which 10 percent must come from saturated fat.

There were studies which showed that if too much of saturated fat is consumed, it isn’t good for heart health. Unsaturated fat is good since it is beneficial for overall cardiovascular health and cholesterol levels. Omega-3 fatty acids are quite helpful when it comes to prevention of sudden deaths from heart attacks.

DO consume vegetables and fruits to avoid heart disease

Vegetables and fruits should overload the plate. Not only they are high in fiber but are low in calories too. They help in keeping blood pressure in proper levels. High blood pressure is considered to be the major risk factor for stroke and heart attacks.

Weight loss is a MUST!

Gradual weight loss is extremely necessary for avoiding bad results for the heart. With a 10% drop in weight, there would be a noticeable improvement in the health. Half an hour of regular activity is suggested!