Women's Heart Health: 4 Tips for Improvements

Did you know heart disease remains the leading cause of death among women in the United States and that the symptoms and outcomes can differ significantly for women with heart issues than from those in men?  

If you’re a woman, understanding these differences can help prevent and manage heart disease. Board-certified providers Keung Lee, MD, PhD, MHA, and Chelsea Poe, FNP, want you to understand what makes women’s heart health unique and what you can do to improve it. 

As part of our comprehensive internal medicine services at Triad Internal Medicine, in Asheboro, North Carolina, we specialize in helping women achieve optimal health at every age. Keep reading as we explore four actionable ways you can safeguard your heart health.

Tip 1: Embrace heart-healthy eating

Eating right with a heart-healthy diet not only helps keep your heart in good shape but also improves your overall health, giving you more energy and vitality to enjoy life!

Start by incorporating a variety of fruits and vegetables, whole grains, lean proteins, and healthy fats into your diet. These foods are not only nutritious but also help maintain a healthy weight, which is crucial for heart health.

Then work to reduce your sodium and sugar intake, as excessive consumption of salt and sugar can lead to high blood pressure and weight gain, which are risk factors for heart disease. As a woman, you’re at higher risk of developing hypertension, so be sure to watch your salt intake in particular.

Finally, know that certain nutrients are specifically beneficial for women's heart health. You’ll want to include these heart-protective nutrients. 

For example, omega-3 fatty acids, found in fish like salmon and mackerel, can help reduce blood pressure and the risk of arrhythmias. And fiber, especially soluble fiber from beans, oats, and flaxseeds, helps lower cholesterol levels, protecting your heart. 

Tip 2: Stay active with regular exercise

Regular physical activity reduces the risk of heart disease significantly by controlling weight, improving blood circulation, and increasing overall heart function. This is beneficial for women, who face different hormonal changes that affect their heart health. 

Be sure to pick something you enjoy, since whether it’s walking, cycling, swimming, or dancing, finding an exercise you love means you’re more likely to stick with it. Try to work in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, as recommended by the American Heart Association.

And don't forget about strength training—lifting weights or using resistance bands at least twice a week can help reduce body fat, strengthen your heart, and build muscle mass. This is especially important as women age, since muscle mass naturally decreases.

Tip 3: Manage stress effectively

Stress is a part of life, but how we handle it can significantly affect our heart health. Chronic stress can lead to high blood pressure, a risk factor for heart disease, and it affects women differently because of various social and psychological factors.

For improved heart health, work to incorporate stress-reducing techniques, such as deep breathing exercises, meditation, or yoga, into your daily routine. These practices not only help reduce stress but also decrease the risk of heart-related issues.

Building a supportive network of friends, family, and other community members can also play a role in managing stress. Don’t hesitate to talk to your Triad Internal Medicine provider for help finding a support network or for tips on managing stress if you feel overwhelmed.

Tip 4: Get regular health screenings

Early detection of potential health issues is key for effective treatment and prevention, making heart health screenings vital, especially for women. These can include blood pressure monitoring, cholesterol checks, and other cardiac risk assessments. 

Make sure you talk to your Triad Internal Medicine provider about your heart health numbers. Understanding your own body and knowing your blood pressure, cholesterol levels, and other relevant health metrics can empower you to make informed decisions about your health.

Since every woman is unique, getting personalized heart health advice from your internal medicine provider helps guide you in taking the right steps. Our team believes in a holistic approach, considering how female-specific factors, such as pregnancy, menopause, and other conditions unique to women, affect cardiovascular health. 

If you’re ready to take actively improve your heart health and want personalized guidance, schedule an appointment online or over the phone at Triad Internal Medicine in Asheboro, North Carolina.