Did you know that heart disease is the number one killer of women in the United States? In fact, 1 in 4 women die from heart disease, but there’s good news. A recent study reveals that you can reduce your risk of heart problems by a whopping 90 percent with six simple lifestyle habits. These healthy habits aren’t just beneficial for women, but can also lower anyone’s heart disease risk.
The statistics are alarming, especially since younger women aren’t experiencing the same decline in heart disease mortality rates as other American age groups. It’s crucial for everyone, especially young women, to adopt these healthy habits as early in life as possible. So, let’s dive right into these six life-changing steps that can help you maintain a healthy heart.
Don’t Smoke
You’ve probably heard it a thousand times before. The adverse effects of smoking are well-documented and well-known. If you don’t smoke already, don’t start. If you’re a smoker, quitting is the single best thing you can do for your heart. The risk of heart disease drops significantly soon after quitting. Don’t worry, there are numerous resources out there to help you quit smoking, like Smokefree.gov by the National Cancer Institute, which provides support in making your decision to quit and assists you through the process.
Keep Your Weight Down
Maintaining a healthy weight allows your heart to function efficiently. Overweight individuals usually suffer from high blood pressure, high cholesterol, and diabetes – all of which can significantly damage your heart. Start by watching your caloric intake and try to eat nutrient-rich foods. The American Heart Association has a handy Healthy Weight Calculator that can help you determine what’s right for your size and shape, and offers tips on how to manage your weight.
Exercise Regularly
Physical activity is essential for a healthy heart. Aim for at least 2.5 hours of moderate-intensity exercise every week, or 75 minutes of vigorous-intensity aerobic activity. Pick something you enjoy, can stick to, and make it a regular part of your routine. Exercise helps lower blood pressure, boosts your mood, and helps you maintain a healthy weight. Websites like the American Heart Association or the Centers for Disease Control and Prevention (CDC) outline the best exercises for maintaining heart health.
Limit TV Time
Not only does spending too much time in front of the TV make you sedentary, but it also increases the risk of type 2 diabetes and obesity. Try to watch no more than an hour of television per day. Use your extra free time for physical activity or other hobbies that keep you moving and engaged.
Moderate Your Alcohol Intake
While some studies suggest that moderate alcohol consumption can be heart-healthy, the key is moderation. If you choose to drink, limit yourself to one alcoholic drink per day. Overindulging in alcohol can raise your blood pressure, contribute to obesity, and increase your risk of heart disease.
Eat a Balanced Diet
A heart-healthy diet includes plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. Limit processed food, added sugars, and sodium. The American Heart Association has great resources on heart-healthy diets. Start by adding more fruits and vegetables to your meal plan and make sure you’re getting a balanced mix of nutrients to support better heart health.
As you can see, these six simple lifestyle habits can dramatically decrease your risk of heart disease. Even if you’re already on medication to manage hypertension or high cholesterol, adopting a healthier lifestyle can still significantly impact your long-term heart health. Making just a few changes can lead to a healthier heart, and ultimately, a better quality of life. So, take charge of your health today, and your heart will thank you later.
