Heart health is a critical aspect of women’s wellness, especially as they age. Cardiovascular disease remains the leading cause of death among women, yet many women are unaware of the unique symptoms and risk factors they face. Hormonal changes, particularly during menopause, can increase cholesterol levels and blood pressure, both of which elevate the risk of heart disease. Fortunately, there are steps women can take to protect their hearts through diet, exercise, stress management, and regular health screenings.

• Heart-healthy diet: A nutritious diet is one of the best ways to support cardiovascular health:
• Whole foods: A diet rich in whole foods, including fruits, vegetables, whole grains, and lean proteins, supports heart health by reducing cholesterol and blood pressure. Dark leafy greens, berries, and nuts are particularly beneficial.
• Healthy fats: Unsaturated fats, found in olive oil, avocados, nuts, and fatty fish like salmon, help to lower bad cholesterol (LDL) and raise good cholesterol (HDL). Omega-3 fatty acids, present in fish, flaxseeds, and chia seeds, are especially helpful in reducing inflammation and lowering heart disease risk.
• Limit sodium and sugar: High sodium intake can lead to high blood pressure, which strains the heart. Reducing processed foods and added sugars is also essential for heart health.

Engaging in aerobic activities like brisk walking, cycling, swimming, or dancing for at least 150 minutes a week can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease. Additionally, building muscle through resistance training twice a week supports cardiovascular health by improving overall body composition and metabolism.

Chronic stress can lead to high blood pressure and inflammation, both of which are risk factors for heart disease. Practicing relaxation techniques, such as deep breathing, meditation, and yoga, can help manage stress. Quality sleep is also essential for heart health, as lack of sleep can lead to high blood pressure and increased heart disease risk. Women should aim for 7-9 hours of sleep each night.

Women may experience heart attack symptoms differently from men, with signs like shortness of breath, nausea, back pain, or fatigue instead of the classic chest pain. Awareness of these symptoms can lead to earlier medical intervention. Regular screenings for blood pressure, cholesterol, and blood glucose are essential as women age. These tests can detect risk factors early, allowing for lifestyle changes or medical treatments to lower risk.

By adopting these habits early and staying informed, women can protect their hearts, lower their chances of heart-related diseases, and enjoy a longer, healthier life.