8 Easiest Ways ladies Can Boost Their Heart Health

1 Shift your diet.
New research shows that about 30% of heart attacks, strokes and deaths from heart disease could be prevented among people at high risk if they followed a Mediterranean approach to eating, with meals rich in olive oil, nuts, beans, fish, fruits and vegetables. Aim to eat more whole grains (try brown rice instead of white at least once a week), fruits and vegetables, and at least two servings of fatty fish a week.

2 Be a smart mama.

  If you've had a pregnancy-related complication, such as gestational diabetes or preeclampsia, it's important to stay on top of your heart health. Recent evidence shows that women who have had these issues are at a much higher risk for developing cardiovascular disease within 10 years of giving birth. Talk to your primary doctor—or your ob/gyn—about getting regular screenings (like monitoring your blood glucose levels).

3 Take a deep breath.

  Whether it's due to family drama or a traffic jam, everyone encounters stress. The key is how you respond to it. A few minutes of deep breathing each day can lower your stressresponse. That's important because the less stress you feel, the less inflammation your body will produce. Find time to relax each day; try listening to music or meditating.

  4  Get more sleep.

Research has shown that women who sleep less than 6 or so hours a night have a higher risk of coronary artery calcification (a prediction of future heart disease)—but sleeping just one hour longer a night can curb this risk by 33%. Make sleep a priority.

 5  Move a little daily.

     Just 30 minutes a day of activities like biking, walking, swimming or even salsa dancing—anything that raises your heart rate consistently for at least 10 minutes at a time—can have an impact on your heart health. Research is also starting to show that sitting for long periods of time can increase your risk of heart disease. So get up and walk around every hour, no matter what.

Source: Jennifer Mieres, MD, cardiologist, North Shore-LIJ Health System and member of the Woman's Day Heart Health Advisory Board

6  Count your steps.

    Start tracking how far you walk in a typical day with a pedometer, then aim to exceed that number on a regular basis. A new study shows that an increase of just 2,000 steps a day may decrease your odds of heart disease by up to 10%.

7  Check your blood pressure.

    Use an at-home monitor (fully automatic upper arm cuffs are best) to record your blood pressure between checkups. Multiple measurements give your MD a better sense of your risk than the one reading you get at a doctor's visit.

8 Size up your stomach.

  A waist circumference of 35 inches or more is linked to a greater chance of heart problems. To determine your waist size, place a tape measure around the widest part of your waist that's not your hips (usually right below the belly button).

SOURCE: Amparo Villablanca, MD, director, Women's Cardiovascular Medicine Program, University of California, Davis

source: http://www.womansday.com/health-fitness/womens-health/advice/g1396/healthy-heart/