There are simple things that women can do each day to make healthy choices and protect their heart.
To keep women’s heart healthy is always essential but especially during the current pandemic. People with heart disease and other medical conditions appear to be at higher risk for more severe symptoms or complications if they contract COVID-19.
Scientists continue to learn more about the virus while working to develop a vaccine. In the meantime, a heart-healthy lifestyle can help in coping with the coronavirus.
People with serious heart conditions, Type 2 diabetes, cancer and obesity are among those at increased risk of severe illness with COVID-19. Those with high blood pressure, immune system deficiencies and lung diseases and stroke survivors also might be at increased risk.
The heart patient, are more likely to have severe symptoms and less likely to be asymptomatic. And can get very sick very quickly, according to a preventive cardiologist. Some patients with COVID-19 experience racing heartbeats, abnormal heart rhythms, congestion and shortness of breath. Complications can include pneumonia and blood clotting. However, to improve or for monitoring women’s heart following options are very useful: –
1. Aim for optimal heart health:
To keep women’s heart healthy, involves simple changes easily can be made. The steps are eating a nutritious diet, staying physically active, losing excess weight, managing blood pressure, controlling cholesterol, reducing blood sugar.
Take the opportunity to walk more in the neighbourhoods or nearby parks and to eat more fruits, vegetables and lean meats at home. Who previously used to travelled for business and frequently ate out lost 40 pounds during the past few months with a new at-home routine of healthy eating and exercise? It’s a much better strategy than sinking into excessive eating, drinking and sedentary time during the COVID-19 shutdown.
2. Try something new – and healthy:
Women who are accustomed to cooking, start by choosing a favourite meal. Look up the recipe online to learn the ingredients and preparation techniques. You may be surprised how easy it is to become a budding chef. Battle the urge to eat because of stress or boredom by instead having a glass of fruit-infused still or sparkling water or a cup of hot tea or coffee. Remember to avoid sugar-sweetened beverages, which can contribute to weight gain. Another way to avoid mindless eating is to take a quick walk around the block and remind yourself your next meal is coming soon.
Exercising outdoors is fine if you practice physical distancing by remaining at least 6 feet away from others. Indoor gyms raise a concern because of close contact with others who are huffing and puffing, Lundberg said. Wear facial coverings in public to help prevent you and others from getting COVID-19. To keep women’s heart healthy managing stress to aid in boosting your overall health by trying activities like yoga and meditation. Stay socially connected. It’s possible to visit with family and friends while taking precautions to guard against spreading illness. Consider an online meetup. Or, organize a small gathering of neighbours, friends or fellow faith community members and set up folding chairs 6 feet apart outdoors.
3. Physical activity:
It is imperative for women to take out time for a physical workout, which is a key aspect of living a more active lifestyle. While brisk walking, swimming, and dancing are the recommended activities, it is suggested they should continue with indoor yoga, meditation and aerobics without having to step out.
4. Have a heart-healthy diet:
To keep women’s heart healthy, they must prefer heart-friendly diet includes a low-fat diet. Consume fibre, nuts and seeds, omega-3 rich foods, vegetables, and fruits. Avoiding canned and packed food also helps in preventing heart diseases.
5. Manage your weight:
Obesity is a major risk factor leading to heart ailments. Women who have a body mass index (BMI) above 25 might be at an increased risk of heart diseases. Regular workout and following the right diet can help in maintaining body weight.
6. Avoid tobacco and alcohol:
The prevalence of smoking in women has increased over time. And being confined indoors makes one prone to the urge of reaching out for a cigarette or a drink. These must be avoided, as they increase the risk of heart disease.
7. Go for regular check-ups:
Regular health check-up is one of the ways to keep your heart safe. While COVID-19 can be an excuse to avoid screening, one can always go ahead with a tele-consultation.
8. Reduce the salt (sodium) in your food:
To keep women’s heart healthy eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt (sodium) is an important part of a heart-healthy diet. The American Heart Association recommends that, healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt) most adults ideally have no more than 1,500 mg of sodium a day.
Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.
9. Allow yourself an occasional treat:
Women can allow themself to indulgence every now and then. A candy bar or handful of potato chips won’t derail your heart-healthy diet. But don’t let it turn into an excuse for giving up on the healthy-eating plan. If overindulgence is the exception, rather than the balance things out over the long term. What’s important is that you eat healthy foods most of the time.
10. Know the symptoms of a heart ailment:
One should understand the possible symptoms of a heart ailment can be pain in the chest, breathlessness, fainting, and nausea, along with pain in the shoulders, arms, jaw or back. It is suggested to get an ECG done to understand the cardiac cause.