Making heart disease prevention a priority in your life is well worth the effort, even if you are still only in your 20s or 30s. Making healthy lifestyle choices today can have a direct, positive impact on your well-being in the future.
One-third of all deaths among Latin women are due to heart disease and stroke, according to the United States Department of Health and Human Services. Factors such as living a sedentary lifestyle, and being overweight, can increase your risk. The good news is that by simply making a few changes in your lifestyle you can reduce your risk of heart disease, and help to diminish the likeliness of ever having to face serious problems with your cardiovascular health.
The daily walk
Walking is a great way to burn a few calories, to invigorate your body, and to help prevent heart disease. Aim for at least 30 minutes a day on most days of the week. If you do not have a lot of free time, then make your workout work for you; walk to work, to the store, or to pick up the kids from school when possible. Make it something that you enjoy so you will be more likely to stay with this healthy habit.
Try listening to music or walking with a friend. To really tackle those heart disease risk factors, being overweight, having high blood pressure, and having high cholesterol levels, try to keep a moderate to fast pace. As an added benefit, you will release a few endorphins and feel amazing! Don’t worry; if you don’t enjoy walking, then there are dozens of other activities that you can do to stay in shape and to strengthen your heart. Dance, swim, bike, do what is fun for you.
Giving your diet a heart disease prevention overhaul can be overwhelming. If you keep one simple rule in mind however, then you can effectively improve your cholesterol levels, lower blood pressure, and make it easier to stay at a healthy weight – eat fiber! Snack on fresh fruits and veggies. Keep an apple or an orange with you to satisfy sugar cravings. Eat a big green salad every day.
Whole grains are another great source of fiber. Experiment with different grains and try out new, healthy recipes. Make quinoa fritters for a high-fiber snack. Toss brown rice into soups and stews. Substitute whole wheat, oat, or amaranth flour for white flour in your muffins and breads. Beans, nuts, and seeds are also on a heart-healthy menu.
Health awareness is a major positive step towards heart disease prevention. See your doctor regularly and talk to her about your cardiovascular health. Is your blood pressure normal? How are your cholesterol levels? Are you at a healthy weight? Talk about your heart! Encourage your sister, mother, and friends to do the same. In most cases heart disease can be prevented, all it takes are making some healthy choices.