When most women think of their greatest health risks, breast cancer usually tops the list. But here’s a surprising fact: heart disease is actually the leading cause of death for women in the United States. While often thought of as a male issue, heart disease affects women of all ages and is responsible for one in three female deaths. Despite this, heart disease remains an under-recognized threat among women.
It’s time to change that.
Take Control: Steps Women Can Take Today
Heart disease may be the top threat — but there’s good news. Many of the risk factors are within your control.
Start today — your future self will thank you.
Here’s what you can do:
1) Check your numbers
Get regular screenings for:
- Blood pressure
- Cholesterol (LDL, HDL, and triglycerides)
- Blood sugar levels
These numbers, along with your family history and lifestyle, help your doctor evaluate your personal risk and decide whether you need medication or lifestyle changes.
2) Manage Stress: A Vital Piece of Heart Health
It’s no secret that women often juggle a lot — caregiving, careers, finances, relationships, and the emotional needs of everyone around them. Over time, all that responsibility can lead to chronic stress, which doesn’t just affect your mood — it impacts your heart, too. Here are some heart-smart strategies to reduce stress:
- Move your body regularly: Exercise is one of the best natural stress relievers. Even a brisk 20-minute walk can help calm your nervous system and improve your mood.
- Try mindfulness or meditation: These practices lower stress hormones and have been shown to reduce blood pressure. Just 5–10 minutes a day can make a difference.
- Get enough sleep: Lack of sleep intensifies stress and throws off your body’s ability to regulate hormones and blood sugar. Aim for 7–9 hours of quality rest.
- Connect with others: Whether it’s chatting with a friend or spending time with loved ones, emotional support helps buffer the effects of stress.
- Set boundaries: Say no when your plate is full. Prioritize what really matters, and give yourself permission to take breaks.
- Do something that brings joy: Reading, gardening, painting, or just sitting quietly with a cup of tea — small moments of enjoyment help recharge your system.
- Talk to someone: Don’t hesitate to reach out to a counselor, therapist, or support group. Mental health is deeply connected to physical health.
Bonus Tip: Watch Out for "Hidden" Stress
Not all stress feels obvious. Constant multitasking, perfectionism, and people-pleasing are all sneaky stressors. Pay attention to how your body reacts — tension, fatigue, irritability — and take it as a sign to slow down and reset.
3) Eat for heart health
- Load up on
fruits and vegetables (aim for at least 5 cups daily).
- Choose
whole grains like oatmeal or whole wheat bread.
- Replace saturated fats with
healthier fats (olive oil, canola oil).
- Cut back on full-fat dairy, fatty meats, and processed foods.
4) Let’s move
Aim for
30–40 minutes of moderate exercise, like brisk walking or swimming, most days of the week. It boosts “good” HDL cholesterol and lowers “bad” LDL.
5) Quit smoking
Smoking doubles your risk of a heart attack and contributes to plaque buildup in your arteries. If you smoke, talk to your doctor about tools to help you quit.
6) Reach and maintain a healthy weight
Even modest weight loss can lower your blood pressure and reduce your risk of developing type 2 diabetes — a major contributor to heart disease.
7) Drink alcohol in moderation
Limit alcohol to
no more than one drink per day. Excessive drinking raises blood pressure and contributes to heart disease.
Don’t Ignore Perimenopause and Menopause
Hormonal changes during midlife can impact your cardiovascular system. If you're in or approaching menopause, talk to your healthcare provider about how your risk may be shifting — and what additional steps you can take to stay heart-healthy.
Final Thought
Heart disease doesn’t always come with a dramatic warning sign — especially in women. But by staying informed, getting regular checkups, and making smart lifestyle choices, you can reduce your risk and protect your heart for the long run.
Your heart deserves your attention. Why not start today?
Sources:
John Hopkins Medicine
Healthline
