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MAINTAINING HEALTHY HEARTS

Post by on Thursday, September 30, 2021

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Heart disease is sometimes called a silent killer, because many women experience no symptoms until they have a heart attack. Women who do have symptoms may notice chest pain (angina), heart palpitations (arrhythmia), shortness of breath, and extreme fatigue. Women are more likely than men to have pain in the neck, jaw, throat, back, or abdomen.
Risk factors for heart disease include:
??Overweight or obesity 
??Diabetes
??Poor diet
??Lack of physical activity
??Excessive alcohol use 
??Smoking
??Family history of heart disease
 
Reducing your risk of heart diseases
??Maintain a healthy weight
Being overweight increases your risk of high blood pressure, high cholesterol levels, cardiovascular disease and diabetes. So eat a nutritious diet and aim for 30 to 60 minutes of physical activity on most days.
??Limit fats and cholesterol
Limit meat to a total of 6 ounces daily. Choose fat-free or low-fat dairy products. Limit saturated fats and avoid trans-fats. Instead of solid fats, use monounsaturated oils and polyunsaturated fats.
?? Eat foods that have omega-3 fatty acids.
 ?? Eat plenty of fruits and vegetables
Produce contains nutrients such as potassium, folate and antioxidants that may protect against stroke and heart attack. Eat at least three servings of fruits and at least four servings of vegetables daily.
 
?? Avoid alchohol consumption
??Stop smoking
??Reduce salt intake
Limiting sodium in your diet and making other lifestyle changes can help prevent high blood pressure. If you already have it, reducing sodium intake further may help lower it.
Dr. Tasaduk Hussain Itoo
Kashmir-based physician/Renowned Educator/Prolific columnist/ Founder JKIFTS
 

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