Healthy Heart Habits for Women: Fitness & Food

Did you know February is American Heart Month? Heart disease is often perceived as a “man’s problem,” but the reality is that heart disease is the leading cause of death for women in the United States. However, women often experience heart attacks differently than men, and their risk factors are unique.

The hormonal changes experiences in menopause causes estrogen to decline and can increase the risk of heart disease. These hormonal changes could be increased blood pressure, elevated cholesterol levels, changes in body fat distribution, and insulin resistance, all of which are risk factors for heart disease! To protect heart health during and after menopause, women should focus on a heart-healthy diet and regular exercise.

Luckily, Get Healthy U TV is here to help you!

Heart-Pumping Cardio Workouts

What is cardio?

Cardio, short for cardiovascular exercise, refers to any type of physical activity that increases your heart rate and breathing rate. These activities typically involve continuous movement for a period of time, such as running, swimming, cycling, dancing, or walking. But here at Get Healthy U TV we have many more options to choose from like kickboxing, HIIT, cardio circuits, and more!

Wondering what a good heart rate is for cardio? Check out our Complete Guide to Heart Rate Monitoring

Should you do cardio before or after weights?

Honestly, do what works for you. What is going to keep you motivated? Choose the type of cardio and routine that keeps you consistent. As long as you’re getting your cardio in, it will benefit your cardiovascular system! The best part about Get Healthy U TV is that you can do all of these cardio workouts at home!

How much cardio per week should you do?

The American Heart Association recommends getting in at least 150 minutes per week of cardiovascular exercise. This should be moderate intensity (if you’re doing vigorous intensity they recommend 75 minutes per week). They also recommend moderate to high intensity strength training at least 2 days per week.

Read below to find our best cardio workouts to get your heart pumping!

Free Cardio Exercises

If you’re just getting started, or are looking for a quick cardio session, try one of our 10-minute cardio workouts:
10-Minute Cardio Finisher with Sam Cameranesi
10-Minute Bodyweight HIIT Cardio with Tara Putz
10 Minute No Running Cardio Workout with Lindsey Bomgren
10 Minute Cardio Circuit with Leah Zahner

We have too many premium and GOLD workouts to list but here are some of our favorite and fun cardio workouts!

Premium Cardio Exercises

GOLD Cardio Exercises

Lastly, make sure you’re fueling your workouts with heart healthy foods. Think vibrant colors! A heart-healthy plate is packed with:

1. Fruits: Berries, Apples, Citrus Fruits
Packed with antioxidants and fiber, these fruits are delicious and healthy. Try our mixed berry smoothie recipe to get in a serving at the start of your day!

2. Vegetables: Leafy Greens, Broccoli, Tomatoes, Sweet Potatoes
Again, these foods are rich in antioxidants, vitamins, and fiber! Many of the fruits and vegetables listed are also high in vitamin c. Try this tasty orzo and kale salad recipe for a flavor packed dinner.

3. Whole Grains: Brown Rice, Quinoa, Oats
You’re going to see a running theme on this list: fiber! Again, these foods are high in fiber which can help lower cholesterol and blood pressure. Give quinoa a try with the viral Jennifer Aniston salad recipe.

4. Lean Protein: Salmon, Chicken Breast, Lentils, Tofu
Getting enough protein daily is important at any stage of life. But eating lean proteins is essential for heart health and especially helpful for menopausal women. Plus, a lean protein source like salmon is also rich in omega-3 fatty acids! Also great for heart health! Try our 15-minute salmon teriyaki salad for an easy meal.

5. Healthy Fats: Avocados, Nuts, Seeds, Olive Oil
These fat sources are heart healthy, but beware! It can be easy to overindulge and they are high calorie foods. Incorporate these fats into your diet but keep your portion control in mind. If you’re looking for some fun ideas browse our 17+ recipes for avocados!

We hope these ideas and information inspired you to take control of your heart health! By understanding the unique risks and taking proactive steps to protect our heart health, women can significantly reduce their risk of heart disease and live longer, healthier lives. Remember, prioritizing your heart health is an investment in your overall well-being and a gift to yourself and your loved ones!