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How to Keep Your Heart Healthy: A Guide for Women

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February is American Heart Month, which is the perfect opportunity for women to focus on their heart health. According to the American Heart Association, heart disease and stroke cause 1 in 3 deaths among women each year. But about 80% of cardiovascular diseases can be prevented. Knowing more about heart disease and learning about lifestyle changes that will keep your heart healthy can help you prevent problems down the line.

Exercise to Keep Your Heart Healthy

Exercise is one of the keys to keeping your heart healthy throughout your life. The American Heart Association gives the following recommendations for physical activity in adults:

  • Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both preferably spread throughout the week.
  • Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
  • Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
  • Gain even more benefits by being active at least 300 minutes (5 hours) per week.
  • Increase amount and intensity gradually over time.

Don’t worry if you can’t reach 150 minutes per week in the beginning. Everyone has to start somewhere. Even if you’ve been sedentary for years, you can begin to make healthy changes in your life. Set reachable goals. You can work up toward the recommended amount by increasing your time as you get stronger. 

The simplest way to get moving and improve your health is to start walking. It’s free, easy, and can be done just about anywhere. Any amount of movement is better than none. And you can break it up into short bouts of activity throughout the day. Taking a brisk walk for five or ten minutes a few times a day will add up.

Follow a Heart-Healthy Diet

Just like exercise, diet plays a huge part in keeping your heart healthy. You should follow an overall healthy diet that is full of fruits, vegetables, whole grains, lean protein (poultry, fish, nuts, legumes), and low-fat dairy. Of course, these things can be modified depending on dietary requirements due to other health conditions or choices (for instance, if you eat a plant-based diet). Talk to your doctor before you start any dietary program to make sure you make the right choices for yourself.

Basic tips for heart-healthy eating include:

  • Eat a variety of fresh, frozen, and canned vegetables and fruits without high-calorie sauces or added salt and sugars. 
  • Replace high-calorie foods with fruits and vegetables.
  • Choose fiber-rich whole grains for most grain servings.
  • Choose poultry and fish without skin and prepare them in healthy ways without added saturated and trans fat. 
    • If you choose to eat meat, look for the leanest cuts available
  • Select fat-free (skim) and low-fat (1%) dairy products.
  • Avoid foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
  • Limit saturated fat and trans fat and replace them with better fats, monounsaturated and polyunsaturated.
  • Cut back on beverages and foods with added sugars.
  • Choose foods with less sodium and prepare foods with little or no salt.
  • If you drink alcohol, drink in moderation. That means no more than one drink per day for women.

Cut Out Bad Habits

Getting your diet and exercise routines in order is a great start for keeping your heart healthy. But you need to pay attention to other habits that can get be harmful to your cardiovascular health.

  • Sleep: How much sleep you get (or don’t get) can impact so many aspects of your health. The National Sleep Foundation recommends that adults ages 18-64 get 7-9 hours of sleep a night for optimum health.
  • Smoking: Smoking tobacco is bad for just about every aspect of your health. It can lead to an increased risk of heart disease and stroke. However, we know it can be extremely difficult to kick this habit. Don’t hesitate to seek help with quitting. The CDC and smokefree.gov have resources you can use. Or speak with your doctor.
  • Stress: Some stress is unavoidable, but having too much stress in your life can be damaging to your mental and physical health. Learning healthy stress management techniques can help keep your heart healthy.

Contact Green Valley OB/GYN

Green Valley OB/GYN has been providing the highest quality of obstetric and gynecological care for over 70 years, offering a comprehensive list of services, including obstetrics and pregnancy care. To set up an appointment or talk about your health, call us at (336) 378-1110 to schedule an appointment.