Heart Disease: 10 Risks Every Woman Needs to Know
Heart disease is the leading cause of death for women worldwide, yet it remains under-discussed and misunderstood.
For many women, symptoms of heart disease can be subtle and easily mistaken for less serious health issues, making awareness crucial.
Here are 10 risks every woman needs to know to protect her heart health and take proactive steps towards a longer, healthier life.
1. Hormonal Changes During Menopause
Menopause is a significant transition in a woman's life, but did you know it can impact your heart health too?
The drop in estrogen levels during menopause increases the risk of heart disease.
Estrogen is believed to have a protective effect on the heart, and its decline can lead to increased cholesterol levels, high blood pressure, and changes in blood vessel health.
How to Lower Your Risk:
- Maintain a healthy weight.
- Incorporate heart-healthy foods rich in fibre and antioxidants.
- Regularly monitor blood pressure and cholesterol levels.
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2. Hypertension (High Blood Pressure)
Hypertension is often called the “silent killer” because it typically has no symptoms until serious complications arise. High blood pressure puts extra strain on your heart and arteries, increasing the risk of heart attacks and strokes.
How to Lower Your Risk:
- Limit salt and processed foods in your diet.
- Stay active with at least 150 minutes of moderate exercise per week.
- Regularly check your blood pressure, especially after age 40.
3. Diabetes
Women with diabetes are at significantly higher risk of heart disease than men with diabetes. High blood sugar levels can damage blood vessels and nerves that control the heart, increasing the risk of heart attacks.
How to Lower Your Risk:
- Manage blood sugar through a balanced diet and regular physical activity.
- Choose whole grains, lean proteins, and reduce sugar intake.
- Monitor blood glucose levels regularly.
4. Smoking
Smoking is a major risk factor for heart disease, particularly in women. It damages blood vessels, reduces oxygen flow, and increases blood pressure, significantly raising the risk of heart attack and stroke.
How to Lower Your Risk:
- Seek support to quit smoking; it’s never too late to benefit from stopping.
- Avoid exposure to secondhand smoke.
- Replace smoking with healthier stress-relief strategies, such as exercise or meditation.
5. High Cholesterol
Women often assume heart disease is more of a male issue, but high cholesterol can be just as dangerous for women. High levels of LDL ("bad" cholesterol) can lead to plaque build-up in the arteries, while low levels of HDL ("good" cholesterol) can increase your risk of heart disease.
How to Lower Your Risk:
- Eat a heart-healthy diet rich in fruits, vegetables, and whole grains.
- Include healthy fats like those found in avocados, nuts, and olive oil.
- Get regular exercise to boost HDL cholesterol levels.
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6. Sedentary Lifestyle
Inactivity is a key risk factor for heart disease. Women who spend long periods sitting or are generally inactive are at a much higher risk of heart disease, even if they appear healthy or have a normal weight.
How to Lower Your Risk:
- Aim for 30 minutes of physical activity most days of the week.
- Include a mix of cardio, strength training, and flexibility exercises.
- Incorporate more movement into your daily routine, like taking the stairs or going for a brisk walk.
7. Obesity and Belly Fat
Excess body weight, particularly around the midsection, is linked to an increased risk of heart disease in women. Belly fat is more metabolically active and can lead to higher levels of inflammation, blood pressure, and cholesterol.
How to Lower Your Risk:
- Focus on a balanced diet that controls portion sizes.
- Engage in regular physical activity.
- Reduce intake of added sugars and refined carbs.
8. Stress and Mental Health
Women often carry a higher mental load, balancing work, family, and personal responsibilities, which can lead to chronic stress. Long-term stress contributes to heart disease by increasing inflammation, blood pressure, and unhealthy coping mechanisms like overeating or smoking.
How to Lower Your Risk:
- Practice stress-reducing activities like yoga, mindfulness, or deep breathing exercises.
- Make time for self-care and hobbies that bring you joy.
- Seek professional support if you're feeling overwhelmed or anxious.
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9. Family History of Heart Disease
Your genetic makeup plays a significant role in your risk of developing heart disease. If your mother, father, or siblings have had heart disease, your risk is higher.
How to Lower Your Risk:
- Be aware of your family history and discuss it with your healthcare provider.
- Get regular check-ups and screenings, especially if you have a family history.
- Focus on controllable lifestyle factors like diet, exercise, and not smoking.
10. Inflammatory Conditions (Autoimmune Diseases)
Women are more likely than men to suffer from autoimmune diseases like lupus and rheumatoid arthritis, which can increase the risk of heart disease. Inflammation from these conditions can damage the heart and blood vessels.
How to Lower Your Risk:
- Work closely with your healthcare provider to manage inflammation.
- Follow an anti-inflammatory diet rich in omega-3 fatty acids, vegetables, and lean protein.
- Stay active and practice stress management techniques.
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Recipe to reduce heart disease
Sprouts, pomegranate and goats cheese
Serves 6
Brussels sprouts are rich in vitamins C and K, fibre, and antioxidants, which support overall health and may help with digestion and assist in reducing inflammation in the digestive tract.
They also provide prebiotics to our gut bacteria so they can thrive. Pomegranates are packed with health benefits and are considered a superfood due to their rich nutrient profile.
They are rich in antioxidants, particularly punicalagins and anthocyanins, which help neutralise free radicals and reduce oxidative stress.
This can help protect cells from damage and lower the risk of chronic diseases.
The antioxidants in pomegranates have anti-inflammatory effects.
Regular consumption can help reduce inflammation in the body, which is beneficial for preventing and managing inflammatory conditions like arthritis. They are also awesome food for our gut bacteria, can help improve heart health, are high in vitamin C and might even improve memory and cognition!
- 1 kg Brussel sprouts, halved
- 2 tbsp. olive oil
- 100ml pomegranate molasses
- 1 cup parsley, roughly chopped
- 1 cup mint leaves, ripped
- ½ cup pistachios, roughly chopped
- 1 pomegranate, seeds bashed out
- 200g goats cheese
Bring a large saucepan of water to the boil and drop in Brussel sprouts for 1 minute to blanch. Drain and run under cold water to stop the cooking process. Heat oil in a large fry pan over medium heat and add Brussel sprouts and a pinch of salt, turning as little as possible, until they are charred. Add pomegranate molasses and cook stirring for 3-5 minutes until caramelised. Transfer to a large serving platter and add herbs and season. Scatter over nuts and seeds and dollop on goats cheese before serving.
Per serve
- Calories: 332
- Fat: 18
- Carbohydrates: 37
- Protein: 13
- Fibre: 9
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Take Charge of Your Heart Health
Awareness is the first step in preventing heart disease. By understanding these key risk factors and taking proactive measures, you can significantly reduce your risk of heart disease. Remember, small, consistent changes to your lifestyle can make a big impact on your heart health.
Key Takeaways:
- Don’t ignore symptoms like shortness of breath, chest pain, or fatigue.
- Regular check-ups and screenings are vital, especially as you age.
- Make lifestyle choices that support a strong, healthy heart.
Heart health is about making informed decisions and prioritizing your well-being every day. Start today by taking small steps—your heart will thank you!
And for a holistic health program which looks at all aspects of your health to help protect against heart health see the Zing Wellbeing program - Join our program here
