Healthy Lifestyle for Women-Preserve Healthy Heart

Each Nation has Women Health Programme to inform and empower women of all life stages from all creed and color to take charge of their health and providing total health care to them. The policy is focused to maintain and monitor women health as women is approx 50 % of human kingdom. As the 20% women death are due to heart disease so the healthy lifestyle tips for women should rigidly  and  religios followed.

Risk of Women’s Health:

    1. Heart Disease.

The Cardiovascular disease is the number one killer of women includes heart disease, hypertension and stroke, The
heart disease refers to several types of heart related conditions such as coronary artery disease and heart attack. Heart disease cause death, approx 20% of women death reported tube due to heart disease

2. Hypertension / high blood pressure is a long-term medical condition in which the blood pressure in the arteries is persistently elevated/higher.


3. High LDL (low-density lipoprotein) cholesterol:

If the High Low Density licoprotine (LDL/bad cholesterol level is too much high, since your blood carries oxygen to your heart muscle, means that your heart may not be able to get enough oxygen. This can cause angina (chest pain), or if the blood flow is completely blocked, a heart attack.

Heart Disease Prevention:

1.Smoking: Tobacco Smoking:

Cigarette smoking is the leading cause of preventable death and a major public health concern. There are approx 98 chemicals reported to be carcinogenic out of 5000 chemicals totally found in Tobacco smoke, which causing cancer by producing DNA damage and alterations to DNA. There are approx 15000 woman death every year from a tobacco related disease.

Tobacco use leads to diseases affecting the heart and lungs, smoking is a major risk factor for heart attacks, strokes, chronic obstructive pulmonary disease (COPD), Idiopathic Pulmonary Fibrosis (IPF), emphysema, and cancer (particularly lung cancer, cancers of the larynx and mouth, esophageal cancer and pancreatic cancer).

As no amount of smoking is safe even smokeless tobacco, low-tar, low-nicotine cigarettes and second hand smoke or social smoking (smoking only while at a bar or restaurant with friends)can be dangerous and increase the risk of heart disease.

2.Tobacco chewing:

Chewing tobacco is a type of smokeless tobacco product consumed by placing a portion of the tobacco between the cheek and gum or upper lip teeth and chewing which has been known to cause cancer, particularly of the mouth and throat.

Quitting Tobacco smoking significantly reduces your risk of coronary heart disease, if you quite smoking for one year and there is a drops of almost to that of a nonsmoker in about 15 years quitting smoking.

3. Exercise for about 30 minutes a day:

In general, doing moderate exercise, such as brisk walking for about 20- 30 minutes per day in each week or 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity is beneficial to heart.

All activities such as gardening, housekeeping, climb the stairs and walking your pet is included in exercise time count. but you can see bigger benefits by increasing the intensity, duration and frequency of your physical activity which should not be strenuously to achieve benefits.

Physical activity can help you control your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes so good for your heart.

4. Heart-Healthy Diet:

A) Dietary Approaches to Stop Hypertension (DASH) eating plan

A diet rich in fruits, vegetables and whole grains can help protect your heart. Aim to eat beans, low-fat or fat-free dairy products, lean meats, and fish as part of a healthy diet.

Avoid too much salt and sugars in your diet.

B) Mediterranean diet.

The Mediterranean diet is diet being used by the people of Mediterraneans area as traditional eating/ food habits since 960, by the people from countries that surround the Mediterranean Sea, such as Greece, Italy, and Spain.

this diet is fresh, seasonal, and local foods. The Mediterranean diet is not a single food prescribed ,

Mediterranean diet contain rich in plant-origin foods such as fresh fruit, vegetables, nuts, and cereals and olive oil but it contains a moderate intake of fish and poultry, and low intakes of dairy products (mostly yogurt and cheese.

But a small portion of red, processed meats and sweets.

Wine is consumed in moderate IN quantity with meal but never on empty stomach.

Dinner or lunch is always taken with family and friend as social and cultural aspects, Always have rest after eating and regular physical activity.

Avoid or limit the saturated fat and trans fat in your food, Monitor the saturated fat contain in your food to 5 or 6 percent of your daily calories and try to keep trans fat out of your diet.

Major sources of saturated fat include are Red meat, Full-fat dairy products and Coconut and palm oils, so monitor its consumption to less than 5-6% of daily calories provider.

Sources of trans fat are Deep-fried fast foods, Bakery products, Packaged snack foods,Margarinesand Crackers, chips and cookies, so void all these item as much as you avoid.

If the nutrition label says partially hydrogenated or hydrogenated, means that product contains trans avoid it.

SO do not cut all fat but keep Healthy fats from plant-based sources – such as avocado, nuts, olives and olive oil which will lowering the bad cholesterol.

Most people need to add more fruits and vegetables to their diets — with a goal of five to 10 servings a day. Eating many fruits and vegetables not only can help prevent heart disease, but also may help improve your blood pressure and cholesterol levels, and improve diabetes.

Eating two or more servings a week of certain fish, such as salmon and tuna, may decrease your risk of heart disease.

Following a heart-healthy diet also means keeping an eye on how much alcohol you drink. If you choose to drink alcohol, it’s better for your heart to do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. One drink is defined as 12 ounces (355 milliliters, or ml) of beer, 5 ounces of wine (148 ml), or 1.5 fluid ounces (44ml) of 80-proof distilled spirits.

At that moderate level, alcohol may have a protective effect on your heart. Too much alcohol can become a health hazard.

5. Alchohol:

Over alcohol consumption can lead to pancreatitis and hepatitis, which damage the liver so liver can not perform its life-sustaining functions,leads to multiple organ failure and death..

Over alcohol consumption can increase the risk of developing different types of cancers of the mouth, esophagus, larynx, stomach, liver, colon, rectum, and breast.

Alcohom drinking weakens the immune system, making the body vulnerable to infectious diseases such as pneumonia and tuberculosis.

Alcohol causes changes in red blood cells, white blood cells, and platelets.

Alcohol is associated with blurred vision, memory lapses, slurred speech, difficulty walking and slowed response time and leads to brain damage

Osteoporosis Chronic heavy alcohol consumption, particularly during adolescence and young adulthood, can dramatically affect bone health, and it may increase the risk of developing osteoporosis, with a loss of bone mass.

Heart disease and cardiovascular health can cause blood pressure to be high by triggering the release of certain hormones that cause constriction of blood vessels. Excessive alcohol intake has long been linked to multiple cardiovascular complications, including angina, high blood pressure, and a risk of heart failure.

Accidents and injuries Drinking alcohol in any amount is linked to car crashes, domestic violence, falls, drowning, occupational injuries, suicide, and homicide. Driving ability may be impaired with as little as one drink, and a person who drinks heavily is likely to sustain a greater severity of injury with an accident. Chronic or heavy drinking poses an enormous health risk. Drinking too much, whether on one occasion or over an extended period, can lead to severe


Women are a pillor of our society and it’s the responcibility f society and all of us the respect, care, help,woman and take each and ever step to save womenhealthy lifestyle and healthy heart.

For healthy society we should understand the importance of Healthy Lifestyle for Women-Prevention Healthy Heart, if we do a single move which women health heart , than our responcibilityends.

I hope you enjoyed the content and if you have any question/ sugesstion about subjet and any of tip or want to leave your own personal comment/ review, please feel free to leave in below comment box.






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