Contrary to the widespread belief that men are at more risk of heart disease, recent data shows that about six out of 100 women above the age of 20 are at risk of coronary heart disease. It is also the leading cause of death in women in the country. Stress, lifestyle, and hypertension are the major causes of a heart attack in women. With pregnancy and menopause taking a toll on a woman’s health, for some, it might not be visible, and hence women must go in for regular medical examinations after 40. However, with regular screening, a healthy active lifestyle, stress-free attitude, and more importantly a healthy diet can prevent heart diseases. Here are some of the foods that can prevent heart attacks in women.

Fruits and vegetables
Women must increase the number of vegetables and fruits in their diets. One of the major causes of heart attack is high blood pressure in women. Fruits and vegetables are full of phytochemicals and antioxidants. Menopause leads to lack of estrogen, which can affect cholesterol. Good cholesterol comes down and bad cholesterol goes up. All these factors tend to increase blood pressure putting them at risk for heart diseases and strokes. Vegetables can help supply the required vitamins, nutrients, and help build immunity, as they grow older. Fruits and vegetables also contain many minerals – particularly potassium that can reduce blood pressure. Make it a point to have a salad every day. It is always recommended to have the whole fruit rather than juice to avoid added sugar. Dark leafy vegetables like spinach and kale should be part of your diet at least thrice a week. Add them to whole-wheat pasta or salads. Almost all vegetables except that which can add to bloating or high in starch can be included in your diet.

Healthy fats
Ice cream, pastries, meaty burgers, and sandwiches sometimes make you feel good. It is okay to indulge occasionally, but it is more likely to develop into a habit if you are not conscious of it. All these foods can gradually add to your weight. Unsaturated fats can block arteries leading to a coronary heart disease. Hence, always pay attention to what you eat. Avoid unsaturated fats and food cooked in animal lard or dairy protein. Change over to plant-based fats like olive oil, canola oil, linseed oil, sesame, and coconut oil. Choose unrefined and organic brands so that you can be completely safe. They also prevent weight gain, particularly during menopause. Obesity is a leading cause of heart diseases in women.

Legumes, whole grains, nuts, and seeds
Women need to include good amounts of whole grains as they not only supply the required fiber for a healthy metabolism but are also the safest source of protein. Legumes and whole grains contain only healthy fats. Reduce the dependence on red meat, and substitute it with beans, lentils, and legumes at least thrice a week. Whole grains can help control cholesterol and blood sugar, both of which are high-risk factors leading to heart attacks. Change refined flour to whole-grain flour. Nuts and seeds are sources of antioxidants and omega-3 fatty acids, which are good for the heart.

Apart from these top foods to prevent heart disease, make changes in your lifestyle. Quit smoking and use alcohol in moderation. Be active and engage in some kind of compulsory physical activity for 30 minutes a day. All these changes along with a good diet can prevent heart attack in women.