Discover how women can lower their risk of heart disease with simple lifestyle changes and expert advice. Read ahead to find out prevention tips and signs to watch for.
Women’s health is about more than just reproductive or mental health. Heart health is just as important, but many women don’t realise they are at risk of heart disease. In fact, heart disease is the leading cause of death for women worldwide. Often, the signs are subtle and easy to miss. The good news is, with the right knowledge and habits, women can take steps to protect their hearts and live longer, healthier lives.
Why Heart Disease Is a Growing Concern for Women
According to Dr Durga Damodharan, Senior Consultant Family Physician and Diabetologist at Apollo Cradle & Children’s Hospital, Chennai, “Heart disease is a growing concern for women around the world. Women, especially those over the age of 40, are vulnerable to cardiovascular conditions due to lifestyle, hormonal and other health factors. However, with increased awareness and consistent lifestyle changes, many heart-related conditions can be avoided.”
Understanding the Risk Factors
Women face unique risks for heart disease. High blood pressure, high cholesterol, diabetes, and being overweight all increase the chance of developing heart problems. Today, more women are living in cities, working long hours, and moving less, which adds to the risk.
Menopause is another important factor. After menopause, women’s bodies make less estrogen. This hormonal change increases the risk of heart attacks and other heart conditions. Other risk factors include eating unhealthy foods, smoking, drinking too much alcohol, not exercising, and living with constant stress. All of these can damage the heart over time.
Common Symptoms in Women
Heart disease doesn’t always look the same in women as it does in men. While men may feel strong chest pain, women often have milder or unusual symptoms. These can include:
- Shortness of breath
- Tiredness or fatigue
- Indigestion or stomach pain
- Feeling dizzy or light-headed
- Nausea
- Pain in the jaw, neck, or back
Because these signs are easy to confuse with other problems, many women delay getting help. This makes early detection and awareness even more important.
A study published in the Journal of the American Heart Association found that women who follow a healthy lifestyle, like eating well, exercising, not smoking, and keeping a healthy weight, can cut their risk of heart disease by up to 80%. The study highlights the power of prevention and the importance of making healthy choices every day.
Prevention Tips for a Healthy Heart
Dr Damodharan shared a few prevention tips that can help women have a healthy heart.
Eat a Balanced Diet
Fill your plate with fruits, vegetables, whole grains, nuts, seeds, and lean proteins like fish or pulses. Try to avoid foods high in saturated fat, sugar, or salt. Omega-3 fats from foods like flaxseeds and walnuts are also good for your heart.
Stay Physically Active
Move your body every day. Walking, dancing, yoga, swimming, or cycling for at least 30 minutes can help lower blood pressure and keep your weight in check.
Maintain a Healthy Weight
Extra weight, especially around your waist, can lead to diabetes, high blood pressure, and heart disease. Eating well and staying active are the best ways to keep your weight healthy.
Quit Smoking and Limit Alcohol
Smoking damages your blood vessels and makes your heart work harder. Quitting smoking and avoiding secondhand smoke is one of the best things you can do for your heart. If you drink alcohol, do so in moderation, as too much can raise your blood pressure and add extra calories.
Manage Stress and Get Enough Rest
Stress can lead to unhealthy habits like overeating or smoking. Try relaxation techniques like meditation, deep breathing, or spending time outdoors. Aim for 7–8 hours of sleep each night to help your heart recover and stay strong.
Schedule Regular Health Check-ups
See your doctor regularly to check your blood pressure, cholesterol, blood sugar, and weight. This is especially important if you are over 35 or have a family history of heart disease. Early detection can help you take action before problems get worse.
Conclusion
Heart disease is serious, but women can take charge of their heart health. By understanding the risks, watching for symptoms, and making healthy choices, women can greatly lower their chances of heart problems. As Dr Durga Damodharan says, “With increased awareness and consistent lifestyle changes, many heart-related conditions can be avoided.” Every small step counts when it comes to protecting your heart.
