
Women can decrease their risk of developing poor cardiovascular health by following a few simple suggestions.
1. Increase physical activity: 30 minutes of moderate to intense activity on most days of the week is considered sufficient to add to wellbeing and to help to maintain a healthy ticker. Playing a game of tennis, going for a swim, or going for a brisk walk with a girlfriend are considered moderate to intense forms of activity. Jogging, or group sports such as basket ball or soccer are considered intense forms of physical activity.
2. Quit the habit: Inhaling cigarette smoke draws in thousands of chemicals in the way of vapour, liquid and particles (including heavy metals) into the lungs. These are then absorbed into the blood stream, damaging the heart and blood vessels. Swap the ciggies for the gym. You’ll have more energy, radiant glowing skin, not to mention a healthier heart.
3. 2 and 5: “An apple a day, keeps the doctor away”. Research shows that eating at least two serves of fruit and five serves of vegetables per day is protective to the heart.[5] Some great reasons to grab for the fruit and veg are that they are high in fibre, low in fat, and packed full of antioxidants.
4. Alcohol: consumed in excessive amounts for long periods of time increases the risk of heart disease. Triglycerides and blood pressure can also be adversely effected, not to mention the empty calories, which are not great for the waistline. Over 15 or more standard drinks per week is considered harmful to the heart. If you tend to drink more socially, I would suggest alternating drinks with mineral water, which is a good trick to feel included, but still cuts back on the amount of alcohol you drink. If you need assistance with coming off alcohol go to the government website: www.alcohol.gov.au
5. Cholesterol: Your chances of having healthy, normal cholesterol levels can be improved by eating a balanced diet, high in wholegrains and fish, and low in processed and saturated fats. Adding fibre in the form of psyllium husk may help maintain healthy cholesterol levels, as can plant sterols, which are fatty-type substance found in vegetables. Plant sterols compete for absorption with cholesterol in the gut, preventing it from being taken up into the circulation.
6. Overweight/obese: Women should have an abdominal girth of less than 80 cm for best health. Between 80-88 cm is considered to be associated with an increased risk of chronic disease, and over 88 cm is considered to be associated with a greatly increased risk of developing chronic disease.
Did you know? Oestrogen seems to give some heart protection for women up until menopause? After menopause however, this protection seems to be lost.
References available upon request