Heart disease is the leading cause of death for both men and women in the U.S., yet many women remain unaware that it poses the greatest risk to their health. Cardiovascular disease kills more women than all forms of cancer combined. Despite this, women’s heart health has often been neglected in research and treatment. Understanding and managing cardiovascular risks is crucial for women, as many heart conditions develop early, often during childhood.
Certain health patterns in women can predict heart disease. For instance, having your first period before the age of 10, experiencing complications during pregnancy such as preeclampsia or gestational diabetes, and going through early menopause all increase heart disease risks. Other conditions, such as migraines, lupus, and inflammatory bowel disease, can also raise the risk of heart problems.
Getting regular screenings for heart disease is important for women. Just like mammograms and pap smears, cardiovascular screenings should become routine. Tests like risk calculators and calcium score tests can help identify your chances of having a heart attack or stroke. By taking action early, women can prevent or manage cardiovascular disease more effectively.
While some factors, such as family history, are beyond our control, 80% of heart disease cases are preventable through healthy lifestyle choices. These choices include regular exercise, a balanced diet, and avoiding smoking and alcohol. Even though staying committed to these habits is challenging, focusing on these six practices can help improve your heart health.
5 Things Women Should Stop Doing For Better Heart Health
Don’t Ignore Chest Pain or Discomfort
If you feel chest pain, it’s easy to dismiss it as something less serious, like heartburn or stress. However, it could signal a heart problem. Heart-related pain can come from various areas, such as the arteries, valves, or the lining of the heart. Even mild or short-lasting discomfort should be taken seriously. If you experience jaw pain, shoulder pain, fatigue, shortness of breath, or flu-like symptoms along with chest pain, it may be a sign of an impending heart event.
Recognizing the signs early is key. Cardiac symptoms often appear weeks before a heart attack or stroke, so it’s essential to seek help immediately. Timely intervention can make all the difference.
Keep Track of Your Heart Health Numbers
It’s important to regularly monitor key health numbers starting in your 20s, including:
- Blood pressure: A normal level is 120/80 mm Hg. Anything above 130/80 mm Hg is considered high.
- Cholesterol: Pay attention to your LDL (“bad”) cholesterol, as high levels can damage your arteries and increase your heart disease risk.
- Blood sugar: Keep an eye on your A1C levels. A level between 5.7 and 6.4 indicates prediabetes, and anything above 6.5 signals diabetes.
- Body Mass Index (BMI): A BMI between 18 and 25 is considered healthy. A higher BMI can increase heart disease risks.
Make sure to consult with your doctor if you notice any abnormal readings.
Don’t Assume Heart Disease Doesn’t Apply to You
Heart disease doesn’t have a specific “look.” Even if you eat well, exercise, and don’t smoke, you can still develop heart problems like coronary artery disease, valve issues, or arrhythmias. It’s essential for every woman to assess her risk, as heart disease remains the leading cause of death for both men and women.
Don’t Overlook Stress and Mental Health
Stress can have a significant impact on your heart health. Constant stress may increase the risk of heart attacks and other cardiovascular problems. Taking short breaks throughout the day to relax, meditate, or go for a walk can help reduce stress levels. It’s also important to address mental health issues such as anxiety, depression, and PTSD, as they can contribute to heart disease. Talking to a therapist or seeking support from friends and family can make a difference in managing stress.
Never Skip Sleep
Sleep plays a critical role in maintaining good heart health. Sleep disorders, such as sleep apnea, are linked to high blood pressure and heart rhythm issues. Aim for 7 to 8 hours of quality sleep each night. Prioritize good sleep hygiene by sleeping in a dark, cool room and avoiding screens before bed. If you struggle with sleep, consider seeing a doctor to rule out sleep apnea or insomnia.
Taking care of your heart is a lifelong commitment. While it’s not always easy, small, consistent choices can add up over time to protect your cardiovascular health. It’s vital for women to prioritize heart health and work with a doctor who listens and supports their needs. Your heart is one of the most valuable parts of your body — take care of it.
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