It’s little things you can do now that will keep your ticker going strong for life.
Cardiovascular disease is the largest single cause of mortality in women and causes a third of all deaths. “The good news is we can reduce our chances of being affected by knowing our risk factors and making lifestyle changes,” says Shan Biesman-Simons, director of education at the Heart and Stroke Foundation of SA. Incorporate these tweaks into your daily routine and you’ll improve your well-being–and slash your risk of becoming a statistic.
1. Be a sodium sleuth
The average woman consumes nearly 50 percent more than the recommended daily sodium threshold of 2,400 milligrams (mg), raising her risk for high blood pressure. Laying off the salt shaker can help, but it won’t make a huge dent. “Nearly 80 percent of our sodium intake comes from processed foods,” says nutritionist Marisa Moore. Check the nutrition labels on every package: One survey revealed that three out of four people aren’t aware that breakfast cereals and breads are often sky-high in the mineral.
2. Go out with the girls
Meeting up with your friends may be just as heart-healthy as hitting the gym. Researchers at the University of Chicago in the US found that lonely people had blood pressure levels that were 10 to 30 points higher than their more sociable counterparts. “Bonding with friends can also keep stress at bay,” says study author Louise Hawkley. Over time, chronic stress can trigger inflammation, an immune system response that leads to fatty deposits in the arteries.
3. Have a baked potato
Spuds are a top source of potassium, a mineral that can offset the effects of sodium. According to a new study in the Archives of Internal Medicine, consuming twice as much potassium as sodium daily can halve your risk of dying from cardiovascular disease. Most of us consume only half of the 4,700 mg recommended daily, so load up on potatoes (900 mg each) and bananas (430 mg each).
4. Try interval training
Do you usually set the elliptical on the same perfect-for-magazine-reading pacen Mix up your cardio routine by incorporating brief bursts of high-intensity exercise: Researchers from Canada’s McMaster University found that 20 minutes of interval training (alternating near-maximum exertion with low-intensity recovery periods) is just as effective at strengthening your ticker as an hour of moderate exercise. “During these ‘sprints,’ your heart pumps faster and harder, strengthening your arteries,” explains study author Dr Maureen MacDonald. Try it next time you’re on the treadmill, elliptical, or stationary bike by going all-out for 30 seconds every five minutes.
5. Use your bean
“Legumes are high in phytosterols and lignans, substances that bind to cholesterol in the small intestine and prevent it from being absorbed into the bloodstream,” says dietitian Keri Gans. In fact, research published in the Journal of Nutrition found that one-third of a cup of cooked or canned beans daily can slash your chances of having a heart attack by up to 38 percent.
6. Do a D check
Women with vitamin D deficiencies in their 20s, 30s, and early 40s are three times more likely to develop high blood pressure later in life than those with normal levels, according to a new University of Michigan (US) study. Unfortunately, most of us fall short on our intake of the vitamin, which is found in fish and dairy products. “That’s why every woman should ask her physician for a simple blood test to check vitamin D levels,” says Savard. If the result is below 28 nanograms per milliliter, she may recommend taking a supplement (look for those made with D3, which is absorbed more easily than D2).
7. Take a tech break
Plugged in 24/7a While that may impress your colleagues, it can do a number on your heart. “Being accessible at all times puts you on edge,” says cardiologist Dr Nieca Goldberg. “That increases the production of adrenaline and cortisol, stress hormones that cause your blood pressure to rise.” To counteract that effect, log off from e-mail and mute your phone for an hour each night.
8. Wear earplugs to bed
Whether your window faces a busy street or your husband snores, nighttime noise increases your odds of developing high blood pressure by up to 45 percent, reports a study from Sweden’s Lund University. “It interrupts sleep and creates stress,” says researcher Theo Bodin. To reclaim some peace and quiet, pick up a comfortable pair of earplugs.
9. Call a funny friend
According to a US study, laughing for just 15 minutes can boost blood flow by 22 percent. “It causes the endothelium, the tissue lining the insides of blood vessels, to relax,” says study author Dr Michael Miller. “Over the long run, that can prevent your arteries from hardening and lower your risk of heart attack and stroke.”
10. Sip some green tea
Drinking a mug increases blood flow in as few as 30 minutes, according to a recent study in the European Journal of Cardiovascular Prevention & Rehabilitation. “The catechins, or antioxidants, in tea improve blood vessel function,” explains lead researcher Dr Nikolaos Alexopoulos, who notes that black tea has a similar advantage.
11. Eat your fruits and veggies first
It’s a smart move for your waistline and your health. According to a new study from the University of Florida in the US, people who began each meal with fresh produce consumed more nutrients and less saturated fat all day than those who didn’t. “A salad fills you up, so you won’t eat as much of the heavier main course,” says researcher Heather Vincent, the study’s lead author.
12. Snuggle up with a snowball
“Pets have a soothing effect, acting as a buffer against stress,” explains Dr Adnan Qureshi, a stroke research specialist. In his study, cat owners were up to 40 percent less likely to die from a heart attack than those without a feline friend. (Dogs probably provide the same benefit.)
13. Send yourself to bed
Researchers from Britain’s Warwick University found that women who got just five hours of shut-eye a night were twice as likely to die from heart disease than those who logged at least seven. “Skimping on sleep can promote calcium build-up in the arteries, which can lead to a heart attack-causing plaque,” says study author Michelle Miller.
14. Clear the air
Researchers have found that common pollutants, such as soot, nitrates, and metals, can cause inflammation in the body. That, in turn, makes arteries less flexible and triggers a rapid spike in blood pressure. If you live near a major thoroughfare, avoid exercising outside during peak traffic times. An air filter or purifier might also help.
15. Speak up
A heated argument with your mom can raise your stress levels and blood pressure. But research shows that bottling up your feelings won’t do your heart any favours either. One study found that women who refrained from saying what was on their mind had a higher risk of heart disease. If something’s bothering you, bring it up.
16. Give sardines a try
Experts recommend getting 500 mg of omega-3 fatty acids daily to protect against inflammation and lower blood fats, called triglycerides. One convenient source is sardines, which contain 830 mg per 85g serving. “Toss the fish with spicy mustard and sliced red onions, then serve them with wholegrain crackers or bread,” says Moore. Or try canned wild salmon, with 650 mg of omega-3s per 85g serving.
17. Break out the honey
Overdosing on sugar may suppress the production of nitric oxide, which helps blood vessels relax and widen, say scientists at the University of Colorado Hospital (US). An easy way to cut back: Swap the sweetener for honey. It’s more concentrated, so you can use less. Research shows that those who opt for honey have lower cholesterol levels than those who sprinkle on sugar.
19. Hop on the bandwagon
Cheap and convenient, resistance bands are an essential part of any home gym. A recent study published in the Journal of Strength Conditioning Research shows that exercisers who used them along with dumbbells gained up to three times the body strength as those who only lifted weights. “Building muscle mass can reduce your body fat and raise your ‘good’ HDL cholesterol levels,” says Goldberg. See pxx for a resistance band workout. TBC
20. Order the smarter slice
Ask for your pizza with half the cheese and double the sauce and you’ll slash the saturated fat by five grams. “Plus, tomatoes are rich in lycopene, an antioxidant that fights the cell damage that can lead to atherosclerosis,” says Gans. In fact, Harvard researchers found that women who ate seven or more servings of tomato-based foods a week were 65 percent less likely to have a heart attack or stroke than those who consumed fewer than two.
21. Get busy in the bedroom
People who have sex three or more times a week are half as likely to suffer a heart attack as those who heat up the sheets less frequently, report researchers from Britain’s University of Bristol. “Sex can relieve stress, burn calories, and improve your relationship–all factors that benefit the heart,” says Dr Mary Jane Minkin, a clinical professor of obstetrics and gynecology at Yale University (US).
22. Have a heart-to-heart with your mom
“If she’s had cardiovascular disease before age 65, your own risk doubles,” says Savard. If you have a family history, check in with your doctor; women under the age of 50 are usually screened every two years, but you should get your blood pressure and cholesterol checked yearly.
23. Drink your veggies
Sneak in an extra serving of produce by sipping on low-sodium vegetable juice. A recent study found that people who drank two cups a day lowered their blood pressure by up to five points after three months. Other research shows that, besides providing nutrients, veggie juice may help you shed kilos, which can safeguard the heart.
24. Say OHM
That post-yoga glow can benefit your heart along with your soul. A study from the Indian Institute of Technology found that people who practice have steadier heart rates, a marker of a healthy ticker, than those who don’t. Researchers explain that yoga soothes the nervous system, which slows breathing and calms the heart.
THis is one long article!