Non-Pharmacological Ways to Reduce Risk of Heart Disease in Women
Heart disease has long been considered as a “man’s disease.” However, it is the #1 killer in women in the United States. In fact, according to the American Heart Association, heart disease claims about 1 in 3 deaths each year! It is important for healthcare providers to educate their patients on the risk of developing heart disease and how to prevent it.
Maintaining a healthy lifestyle can play a big role in preventing heart disease.
Here are several ways:
1. Exercise
Exercise can help make a person’s heart muscles stronger. Everyone should be doing 30 minutes of moderate exercise about 5 times a week. This can include going on a brisk walk, jogging, biking, swimming! If the weather doesn’t permit, there are always home workout tutorials available on social media platforms.
2. Eating a healthy diet
Try to avoid or limit intake of these foods that have:
Cholesterol- bacon, whole milk, cheese made from whole milk, ice cream, and egg yolks
Saturated Fats- pizza, ice cream, fried chicken, hamburgers, and many cakes and cookies
Trans Fats- margarine, store-bought baked goods, and fried foods
Sodium- cold cuts, pizza, condiments, pasta dishes, and chips
Added sugar- fruits and dairy products naturally contain sugar. But limited foods that have added sugar (i.e fructose, corn syrup, molasses, maltose, glucose), which include candy, sports drinks, cake and cookies, and ice cream.
Opt to add in these foods:
Fruits and vegetables- At least half of your plate should consist of fruits and vegetables.
Whole grains- oatmeal, whole wheat, whole oats, brown rice, whole-grain barley. At least half of your grains should be whole grains.
Fat-free or low-dairy products- milk, soy milk, yogurt, and cheese.
Seafood, lean meats, skinless poultry, beans, and unsalted nuts
Make sure to check the Nutrition Facts label when buying any of these foods!
3. Quit Smoking
Smoking is a huge risk factor for many diseases, including heart disease. It’s important for both the patient and the clinician to form a plan to help stop smoking.
4. Maintain a Healthy Weight
Everyone’s weight goal is different. A healthy weight will help prevent a heart attack and control heart disease. A slow and steady weight loss is the best way to lose weight and keep it off.
5. Limit Alcohol Intake
Drink in moderation. For women, this means no more than one drink per day.
“One” drink is:
A glass of wine (5 ounces)
A can of beer (12 ounces)
A shot of liquor (1.5 ounces of 80-proof liquor)
6. Manage Other Health Conditions
Having other health conditions serves as risk factors for heart disease. These include high blood pressure, diabetes, high cholesterol, and depression. It’s important to manage any of these conditions to prevent heart disease.