"The heart of a woman is like an open book," an old proverb says. Yet we often overlook the pages that deal with the health of this valuable organ. In a time when heart diseases not only dominate the male world but also increasingly affect women, it is all the more important to become informed about preventive measures and integrate them into daily life.

The heart, a powerful muscle about the size of a fist, tirelessly pumps blood through our bodies. Its health is influenced by many factors, including cholesterol levelsthe amount of a waxy substance in the blood that can lead to plaque and heart disease, blood pressurethe pressure of the blood against the walls of blood vessels, and physical activity. In women, hormonal fluctuations due to life phases such as pregnancy and menopause can also play a role. While many of us may view these factors as unchangeable, there are everyday measures that can have a significant impact.

The influence of a healthy lifestyle on heart health is enormous. Regular exercise, a balanced diet, and avoiding smoking are well-known strategies. Studies show that such lifestyle changes can significantly reduce the risk of heart disease ^[1]. Particularly for women, adding something as simple as regular yoga or mindfulness exercises to their routine can reduce stress levels and improve heart function ^[2]. These practices help lower cortisol levelsa hormone that is increased in response to stress, which in turn promotes heart health.

A study published in the Journal of the American Heart Association examined the effects of yoga on women's heart health. This study, involving 200 female participants over a period of six months, showed that regular practice of yoga can significantly lower blood pressure and cholesterol levels ^[1]. The methodology was robust, featuring randomization and a control group, which enhances the validity of the results. Another study published in the European Journal of Preventive Cardiology highlighted that women who integrate mindfulness exercises into their daily lives exhibited improved heart rate variability, which is an indicator of a healthier heart ^[2]. This study had a notable sample size of 500 women, strengthening the generalizability of the findings.

For better heart health, women can incorporate regular physical activities, such as jogging or dancing, into their daily lives. Studies have shown that even 30 minutes of moderate exercise each day can protect the heart ^[1]. Relaxation practices such as yoga and mindfulness meditation should also not be underestimated. Regular yoga sessions, in particular, are effective in reducing stress and lowering blood pressure. Reducing the intake of saturated fats and increasing the consumption of omega-3 fatty acids, found in fish or flaxseed, are also advisable for controlling cholesterol levels ^[2].

By combining the wisdom of old proverbs with the power of modern science, we can turn the pages of our health and take charge of the story.