Millions of women are suffering from heart disease – due to sedentary lifestyle Millions of women are suffering from heart disease – due to sedentary lifestyle
According to recent studies, more than half of women who are suffering from heart diseases do not have an active lifestyle or do not... Millions of women are suffering from heart disease – due to sedentary lifestyle

According to recent studies, more than half of women who are suffering from heart diseases do not have an active lifestyle or do not exercise enough. If you must know, engaging in physical activities helps in managing blood pressure and cholesterol levels. Of course, it is also beneficial to maintain a healthy weight and decreases the risk of inflammation throughout the body.

It is recommended that doctors encourage their female patients to engage in physical activities, most especially those who have signs of cardiovascular diseases.

Most of us know that heart disease is the top killer around the globe. Thus, we must take extra effort on how to stop it from happening in the first place.

How long should women exercise?

It is suggested to exercise at least 150 minutes per week. This means women should do a 30-minute brisk walking every single day, five times a week.

What are the best exercises for the heart?

Jogging

You can do it on a treadmill, but we suggest that you jog outdoors most especially if you live in a nice neighbourhood where you can smell the fresh air.  When you jog or run, it is important that you are conscious about your posture. It should be straight and your head should be up. Avoid leaning forward or back even if you get a bit tired.

Swimming

how to keep a women's heart healthy

When you are swimming, it is recommended that you purchase quality ear plugs. Most marathon swimmers use these in order to prevent ear infections.

Biking

Biking has got to be one of the best exercises we can recommend. It’s relaxing and you get to visit a number of amazing places just by biking. However, never forget to wear your helmet even if you plan to bike for short distances only. In addition, customize your bike according to your needs. You have to adjust it so you will be more efficient when riding.

Moderate weightlifting

Some people who lift weights want to progress fast. They want to increase their volume in no time. However, that is not the best way to go. You have to take it slowly. Lifting weights isn’t a race and you always have to consider your safety above everything else.

Note: For first-timers, we encourage you to train with a professional first so you can learn the proper form. Doing the exercises the wrong way might cause you injury, and that is something we all want to avoid. In addition, check with your doctor if you are allowed to do the above exercises. Remember, we all have different conditions and we must consider it before doing any physical activity.

Foods beneficial to women’s heart

Of course, it isn’t just exercising that your heart needs. It is crucial that you know which foods to eat as well. One thing is for sure though. This is the best time to stay away from fast foods. Here is a list of outstanding foods for the heart.

  • tuna
  • sardines
  • mackerel
  • salmon
  • tomatoes
  • dark chocolates
  • avocados
  • brown rice
  • walnuts
  • strawberries
  • blackberries
  • blueberries
  • quinoa
  • almonds
  • garlic
  • green tea
  • olive oil
  • spinach
  • buckwheat
  • kale
  • oats

Looking at the list above, you can still prepare amazing and delicious recipes with these. So, you won’t really miss a lot!

Again, the best way to fight off heart diseases is to exercise and to choose healthy food options.

Barbara

Barbara

Barbara is a young mother of 2 adorable kids whom she enjoyed playing with. She started living healthy when she realized that she has to keep up with her kids' energy. On her free time, she writes, sings, and tries to cook pancake for her children.

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