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Maintain A Healthy Heart In Women

First of all, heart disease is the top killer disease in Malaysia. According to the Statistics Department, heart disease is the largest cause of death in Malaysia in 2019, with 16,325 victims accounting for 15% of medically certified deaths. In order to reduce the amount of deaths caused by heart disease, maintain a healthy heart is a must! So now in this article I’ll explain some tips for maintaining a healthy heart in women.

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Quit smoking now

Smoking is a very common risk factor for heart disease. Try methods that work for you in order to quit smoking, including seeking help from smoking support groups. If one method does not work for you, try another method, just keep trying until you succeed.

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Say no to trans fats

According to a study, women who consumed the most trans fats or trans fatty acids are three times more likely to suffer from heart disease than women who consumed less trans fats. In order to reduce the risk of heart disease, please avoid fried foods and eat less packaged foods such as biscuits, crackers and pastries to reduce trans fats intake. Also, women need to get good nutrition from all foods, including good fats such as canola and olive oils, flaxseed oil and walnuts.

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Do more exercise

First of all, high cholesterol is a risk factor for both men and women. However, women may suffer more than men. Women with “good” cholesterol which is high-density lipoprotein or HDL levels below 50 and women with triglycerides above 150 may have a higher risk of heart disease than men with similar numbers. These risk factors for women are greater than those for men. To compensate for this, make your life more aerobic. It is because aerobic exercise helps to increase your "good" cholesterol and lower blood fats called triglycerides. On the other hand, exercise can also help lower blood pressure and lose weight. Try at least 30 minutes a day on most days of the week. If your risk of heart disease is higher than average or you need to lose weight, you can increase it to 60 to 90 minutes. You don't have to do exercise very hard and intense to make you feel weak and achy, and so a speed-walking is already good enough.

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Limit alcohol intake

Drinking a glass of red wine occasionally may be good for heart health. However, too much wine, beer, or liquor can do more harm than good, especially for women. Women can drink a glass of wine a day because when they start to consume more wine, it actually increases the triglyceride content, so you can lose some benefits.

Conclusion

To sum up, those are some of the tips to maintain a healthy heart in women, which include quit smoking now, say no to trans fats, do more exercise, and limit alcohol intake. So to all ladies, why not try to follow these tips starting today for a healthy heart

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References: 

https://www.freemalaysiatoday.com/category/nation/2020/11/26/heart-disease-top-killer-in-malaysia-involving-69-males/
https://www.webmd.com/heart/features/your-healthy-heart-womans-guide