Healthy Heart For Women

Introduction

Not much is discussed about the heart health of women. But the American Heart Association (AHA) reports that heart disease is the number one killer of women. If you are a women, there are actions you can take to reduce your chances of developing heart disease.

Such actions as a proper diet, exercise, reduction in stress and taking fish oil supplements can reduce your chances of developing heart disease.

Diet

The AHA recommends that for a healthy heart, women need eat a healthy diet. Here are some of their recommendations:

Fish- AHA recommends two, 3.5-ounce servings of fish a week. The United States government recommends 8 ounces a week, but a study performed in Europe recommend that women of childbearing age eat zero helpings of fish, because of the metal contamination they contain. It is best for women of childbearing age to take fish oil supplements.

Fruits and Vegetables – They recommend at least 4.5 cups a day.

Whole Grains – Women should eat at least 3 ounces a day.

Sodium- Your diet should not have more than 1,500 mg of sodium a day.

Beverages- sugar sweetened beverages should be consumed at less than 36 ounces a week.

Other things the AHA recommends is to reduce your saturated fat intake to less than 7% of your energy intake. Substitute that for unsaturated fats, but stay away from trans-fats.

Exercise

AHA recommends that you exercise at least 30 minutes everyday. They even go as far as to say if you walk for an hour, you increase you life expectancy by two hours. It is recommended that you perform moderate exercise because it brings about mental and physical wellness.

Stress

Some people do not realize it but stress can cause health problems. I personally know this because I was in the hospital for one month because of a stress related illness. To manage your stress, get physical activity, laugh, get plenty of sleep, give up bad habits such as smoking and drinking, and try not to worry.

Fish Oil Supplements

There has been many documented studies that fish oil supplements help prevent heart disease by reducing cholesterol, reducing blood pressure and helping you maintain an ideal weight.

Conclusion

The number one killer of women is heart disease but you can prevent it or minimize it by watching your diet, exercising at least 30 minutes a day, reducing stress and taking fish oil supplements.