We, as women, need to take cardiovascular disease seriously. Heart disease can seriously impact our quality of life and is the number one cause of death for women.

The good thing, though, is that this deadly disease is mostly preventable and often reversible through lifestyle choices and that puts the power in your hands. What you do today can impact how you look, feel, and experience the rest of your life.

We love that hearts are used as symbols of love and believe that being proactive with heart health is a way of loving yourself. The lifestyle changes you make to support your heart will improve your overall health and longevity as well.

We hope you are ready to start giving your heart (and yourself) some love. Here are some ideas to get you started.

Stop Smoking and Vaping

Smoking and Vaping are dangerous for your heart and lungs. Tobacco is also directly linked to cancer and it is important that if you are smoking or vaping you stop soon. If you need support, talk to your doctor or visit the Smokefree website for resources and motivation.

Exercise Regularly

The American Heart Association recommends 150 minutes of moderate aerobic activity per week to maintain a healthy heart. They also recommend strength training twice a week and in general, limiting the amount of time you spend sitting.

Exercising this way will also help you maintain a healthy weight, which will help you look and feel better in addition to keeping your heart healthy.

Reduce Stress

One of the effects of stress is an increase in your heartrate and blood pressure. When this happens regularly it can be dangerous. We encourage you to reduce your exposure to stressful situations when you can and find ways to help you stay calm. Here are some ideas to get you started.

• Meditation
• Prayer
• Deep breathing
• Massage
• Yoga
• Relaxing activities
• Cognitive Behavioral Therapy

There are also apps that can help you with this like Calm or Insight Timer and many programs available both in person and online.

Eat a Heart Healthy Diet

One of the most important ways to protect your health is to eat foods that are good for your heart and avoid those that aren’t. You will want to focus on whole foods like grains, beans, vegetables and fruits and avoid sugars, breads, certain oils and salty foods. Limiting sodium is especially important as it can increase your blood pressure.

Two of the commonly recommended diets for heart health are the Dash Diet and Mediterranean Diet. They both include flavorful foods that you can enjoy. These diets also support brain health, are anti-inflammatory and are good for you overall. We encourage you to find and adopt a heart healthy eating plan that works for you.

We take heart disease seriously and hope you do too. Improving your lifestyle in any of these areas will help and if you do them all we believe you are likely to look better, feel better and live longer, more vibrant lives. Please reach out to us if you would like our support on your heart heath journey.

Miracle Orchids Medical Center – Fountain Valley, CA – (714) 486-1228