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Cardiovascular diseases affect women more often than men. This disease is the cause of death in 53% of women, 41% of men. A woman’s heart ages later than a man’s, but the aging process is much faster. It begins at the age of about 40 and a 50-year-old woman has the heart of a 60-65-year-old woman. Therefore, a woman’s heart needs proper care.
Diet
Proper nutrition can prevent heart disease. Daily, not very varied diet is poor in compounds valuable for the heart – magnesium and potassium. Magnesium has the effect of stimulating the heart muscle to contractions, it provides the energy necessary for the efficient work of the heart. Magnesium can be found in plums and nuts, among others. In turn, potassium contributes to lowering blood pressure. It is found in potatoes, melons, avocados, peaches, beets, beans. Omega-3 fatty acids that regulate its rhythm are also very valuable for the heart. Omega acids are found in oils (mainly linseed oil) and in marine fish.
Sleep and rest
A tired body is characterized by reduced immunity, which is conducive to the development of diseases. Therefore, it is worth slowing down, resting, going on vacation and introducing regular rest during the day. We can go to bed at the appointed time and sleep for at least 7-8 hours a day.
Physical activity
Regular exercise contributes to the development of blood vessels throughout the body. It also makes the body better oxygenated, thus improving the efficiency of the heart muscle. Exercise also has a beneficial effect on several other ailments harmful to the heart: it lowers the level of bad cholesterol and sugar and lowers blood pressure. In training, it is worth sticking to the rule “3x30x130” – it means exercising at least 3 times a week for 30 minutes and intensely enough to increase the heart rate to 130 beats per minute. Exercises suitable for the heart are regular exercises, performed at an even pace, i.e. swimming, Nordic walking, rollerblading, cycling, ice skating or cross-country skiing.
No more salt
Excess salt in the diet has an impact on the development of hypertension, which destroys the cardiovascular system. It is recommended to gradually reduce the amount of salt in food so that the body and taste buds can get used to less salty dishes. We should use a flat teaspoon of salt a day.
Get rid of the infection
The microbes responsible for strep throat, bronchitis, and flu can also cause inflammation of the coronary arteries or myocardium. Chronic diseases such as diabetes, which damage blood vessels, significantly increase the risk of heart attack, are also dangerous for the heart. In turn, too high a level of glucose promotes atherosclerosis.
End of drugs
Nicotine smoke is very harmful to blood vessels, damaging them and leading to atherosclerosis. Smoking in combination with high blood pressure or high cholesterol is a high probability of having a heart attack. In turn, alcohol causes heart rhythm disturbances. A glass of red wine with a meal is recommended for healthy people. It has an anti-atherosclerotic effect and increases the level of good cholesterol.
Enjoy your life
Stress and nervousness cause the secretion of the stress hormone (adrenaline), which accelerates the heart rate, increases blood pressure, causes a sudden spasm of the arteries, which can lead to a heart attack. It is worth learning how to deal with stress, unloading it using relaxation techniques.