There is no doubt that there are numerous tips for maintaining heart and vascular health, such as reducing the intake of saturated fats and salts, having regular medical check-ups, avoiding exposure to smoking environments, getting vaccinations to prevent infections, and adhering to preventive measures. These should be followed consistently throughout pregnancy to ensure the health of the mother and the proper development of the baby. Dr. Hussein Fayad, a professor of obstetrics and gynecology, shares essential advice for keeping the heart and vascular system healthy during pregnancy.
1. Avoid Smoking and Secondhand Smoke
Smoking significantly damages blood vessels and increases the risk of sudden heart failure by up to three times among smokers. If you're pregnant, quitting smoking is critical.
Tip: Make the decision to quit immediately and link it to maintaining family health. Start by stopping smoking at home and in the car. Consult a doctor for guidance and support in quitting.
2. Follow a Heart-Healthy Diet
A nutritious diet is key to maintaining cardiovascular health, and it can be simple to make your meals healthier:
Increase fruits and vegetables in your daily meals while gradually reducing sugar and processed foods.
Limit red meat and substitute it with fish, chicken, or legumes.
Choose grilled foods over fried ones, and include brown rice and salads.
Cook with olive oil instead of butter, as olive oil contains fewer saturated fats.
Switch breakfast cereals to oatmeal, which helps reduce cholesterol and promotes satiety.
Eat soluble fiber-rich foods, such as avocados, apples, barley, and pears, which help reduce bad cholesterol.
Read food labels and limit processed foods, trans fats, and added salts.
Dark chocolate (in moderation) is also heart-healthy due to its flavonoid content.
Recommended diets:
DASH diet (Dietary Approaches to Stop Hypertension): A diet aimed at preventing high blood pressure, focusing on unsalted nuts, fruits, vegetables, and low-fat dairy products.
Mediterranean diet: A heart-healthy diet emphasizing monounsaturated fats, whole grains, olive oil, and legumes.
3. Exercise Regularly
Aim for 150 minutes of physical activity per week, which you can break down into 20-minute sessions daily. Over time, increase the duration to 30-60 minutes a day.
4. Manage Stress
Stress, anxiety, and anger can increase the risk of heart disease. To reduce stress:
Engage in a hobby such as painting, reading, cooking, or knitting.Learn relaxation techniques, like yoga or deep breathing exercises.
Seek medical help if you're feeling anxious or depressed and unable to manage stress.
Traveling can also help reduce stress by distancing you from daily pressures.
5. Keep a Pet
A study published in 2022 found that owning a pet has numerous heart-health benefits, including reducing the risk of high blood pressure and coronary artery disease. Pets can also reduce cholesterol levels, triglycerides, and the likelihood of dying from heart-related conditions.
6. Regular Doctor Visits
Routine check-ups are essential for assessing cardiovascular risk, including monitoring blood pressure, cholesterol levels, physical activity, diet, and family health history.
If you're over 40, be sure to have regular screenings for blood sugar levels, cholesterol, and body mass index (BMI). Always follow prescribed treatments and medications.
7. Get Enough Sleep
Maintain a consistent sleep routine by:
Going to bed at the same time every day.Keeping your bedroom cool, dark, and quiet.
Engaging in physical activities during the day and avoiding food intake right before bedtime.
Limiting exposure to light and electronic devices before sleep.
8. Maintain a Healthy Weight
Being overweight is linked to higher cholesterol, high blood pressure, and diabetes, all of which increase the risk of heart disease. To prevent this:
Exercise regularly and distribute meals properly:
Fill ¼ of your plate with lean proteins, such as tofu, egg whites, salmon, or chicken.Fill ½ of your plate with non-starchy vegetables, like broccoli, carrots, mushrooms, tomatoes, and green beans.
Add a small portion of fruits or a cup of low-fat yogurt or skim milk.
9. Prevent Infections
Infections can elevate the risk of heart disease, so it's crucial to:
Ensure you're up-to-date on all recommended vaccinations.Practice good personal hygiene and wash your hands regularly.
Be mindful of the cleanliness of food and beverages.
Avoid sharing personal items, like combs or toothbrushes.
Steer clear of contact with wild animals.
Maintaining Healthy Blood Vessels During Pregnancy
Pregnancy significantly increases blood volume to support the uterus, placenta, and developing fetus, which may make blood vessels more fragile. To reduce the risk of blood vessel rupture, pregnant women should take extra care.
How to Maintain Healthy Blood Vessels During Pregnancy:
Consult a specialist for medication recommendations, as hormonal changes, especially increased estrogen levels, can weaken blood vessels and lead to broken capillaries.
Protect your skin from sun, wind, and sudden temperature changes.
Use specialized cosmetics to soothe and strengthen the walls of capillaries.
Avoid harsh exfoliants during pregnancy, as skin sensitivity and blood vessel dilation increase.
Opt for enzyme-based exfoliants if you need to remove dead skin, and avoid hot baths during pregnancy.
Preventing Spider Veins During Pregnancy:
Drink plenty of water and maintain a healthy diet, which positively affects blood vessel health.
Avoid long periods of standing or sitting, especially with crossed legs.
Take frequent breaks while sitting and walk around for a few minutes.
Take advantage of pregnancy privileges such as skipping long queues at stores or at the doctor’s office.
Important":
Before implementing any treatments or remedies, it’s essential to consult with a specialized doctor to ensure safety during pregnancy.
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