In India, 1 in 4 women dies of heart disease. The most
common cause of heart disease among women is narrowing or blockage of the
coronary arteries, the blood vessels that supply blood to the heart itself.
It's the major reason people have heart attacks. But, you can lower the lower
the risk of heart disease by adopting a healthy lifestyle.
By Team iDiva |
iDiva.com
The article has been
authored by Dr Nilesh Gautam, interventional cardiologist, Asian Heart
Institute, Mumbai.
In India, 1 in 4 women dies of heart
disease. The most common cause of heart disease among women is narrowing or
blockage of the coronary arteries, the blood vessels that supply blood to the
heart itself. This is called coronary artery disease, and it happens slowly
over time. It's also the major reason why people have heart attacks. Heart
diseases that affect women more than men include:
· Coronary
Micro Vascular Disease (MVD) - a problem that affects the heart's tiny arteries
· Broken
Heart Syndrome - extreme emotional stress leading to severe, but often
short-term heart muscle failure
The risk of acquiring heart disease is
higher among older women. However, women of all ages should be concerned by
practicing a healthy lifestyle. Here are the risk factors associated with
Coronary Heart Disease.
High
blood pressure.
High blood pressure can lead to heart disease, stroke, congestive heart failure
and kidney ailments. Even prehypertension (120-139 over 80-89) raises your risk
of heart disease.
High
blood cholesterol.
Cholesterol travels in the blood in packages called lipoproteins. Low density
lipoprotein (LDL) is often called “bad” cholesterol because too much LDL in
your blood can lead to blockades in the arteries, and a possible heart attack.
The higher your LDL number, the higher your risk of heart disease. (An LDL
level of 160* or above is high; less than 100 is optimal.) Another type of
cholesterol is high density lipoprotein (HDL), also known as “good”
cholesterol. That’s because HDL helps remove cholesterol from your blood.
Overweight/Obesity. If you are
overweight or obese, you are more likely to develop heart disease, even if you
have no other risk factors. Obesity also increases the
risks for stroke, congestive heart
failure, gall bladder disease, diabetes, arthritis, and breathing problems, as
well as breast, colon, and other cancers.
Physical
inactivity.
Not getting regular physical activity increases your risk for heart disease, as
well as other heart disease such as high blood pressure, diabetes and
overweight. And, for older women especially, physical inactivity increases the
chances of developing osteoporosis, which in turn raises the risk of broken
bones.
Diabetes. Diabetes is a
major risk factor for heart disease, stroke, kidney failure, and other
diseases. The type of diabetes that adults most commonly develop is “Type 2.”
You are more likely to develop this
disease if you are overweight (especially with extra weight around your
middle), physically inactive, or have a family history of diabetes.
Foods
for a Healthy Heart
Apples: An apple a
day keeps the doctor away: a very clichéd saying but very true. Phytochemicals,
present in apples, act as an anti-inflammatory and also prevent the blood from
clotting. It is also high on fibres and vitamins. An apple also makes the perfect
snack for someone who is always on the go. Plus it is available in different
varieties, so you might not get bored of it soon. Add a few chopped pieces of
apple in your Greek salad making it healthier.
Almonds: Have you been
avoiding nuts for the oil they contain? If yes, then bring it back to your
plate because this oil is actually healthy for your heart. The Vitamin E that
almonds contain helps in keeping your cholesterol level under control. Like
apples, almonds are also high on fibre and Vitamin content. Again a perfect 5
PM snack. Add to your heart's health by eating 4–5 soaked almonds each morning
with your breakfast.
Soy: Soy is not a
very tasty option but it's really good for your heart. Soy protein can prevent
you from having a stroke. It is also a great replacement for the red meat that
you've been trying to cut on. This will help in reducing the intake of
saturated fats. Add a few chunks of soy to your rice or stir fry it with your
veggies. You can also use soy milk as a substitute for regular milk, for making
milk shakes and with your morning cereal.
Berries: Strawberries,
cranberries, blueberries, mulberry, huckleberry, gooseberry and all the other
berries are a pack load of vitamin C. With so many flavours you can possibly
never get bored of eating berries. Apart from vitamin C they also contain
calcium and beta-carotene. These fibrous fruits are perfect with breakfast oats
or with yogurt. Out of all these berries blueberry has the most nutrients that
will keep your heart healthy.
Salmon: Your heart
will love you for the fresh salmon you have and so will your taste buds. Fish
contains omega-3 fatty acids. This will help your blood from clotting. It is
suggested that you should eat fish (sea food) atleast twice a week for a
healthy heart. Opt for grilled fish and avoid spicy seasoning. You can also add
a dash of lime to it for an excellent flavour and add it to your green salad.
Tomatoes: Tomatoes
contain lycopene (a phytochemical) that is known to lower cholesterol, cut risk
of colorectal cancer and heart disease. Studies show that men who regularly eat
food rich in lycopene have lesser chances of developing prostate cancer and
heart disease. You might want to start enjoying tomato sauce as it has more
lycopene. Cooked tomato works much better on your body that raw ones. So start
adding it to your vegetables and salads. Tomato is also known to improve memory
and other signs of aging.
Green
leafy vegetables and olive oil are vital for maintaining a healthy
heart. One serving of leafy greens a day can be key to preventing heart
disease. So add them in plenty to your daily diet!
Whole
Grain:
Starting the day with whole-grain cereal may lower the risk of heart failure in
the long run, as whole grains protect against coronary heart disease.
Oats: Start your
day with a bowl of oats! Oats are full of fibre, omega-3 fatty acids, folate,
and potassium, and can help lower cholesterol levels and keep arteries clear.
Brown
rice:
may be a better choice over white because it has an ingredient that protects
against high blood pressure and atherosclerosis. It is also a good source of
fibre and helps lower cholesterol levels in the body.
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