Hey there, lovely souls! Let’s have a little chat about something super important—our hearts. It’s easy to get caught up in our busy lives, juggling work, family, and everything else that comes our way. But what if I told you that amidst all of this, there’s something we need to pay a bit more attention to? And that’s the incredible engine that keeps us going: our hearts.
Now, I’m not talking about the romantic, fluttery kind of heart. Though that’s important too, I’m talking about the physical, pumping heart. The one that works tirelessly every second of every day. Heart disease is a pretty big deal, and sadly, it’s the number one killer of women in the United States. That’s a bit of a shocker, isn’t it? The good news is, we can actually do quite a bit to protect ourselves. Think of this as your friendly guide to a healthier, happier heart. Ready? Let’s jump in!
Understanding the Basics
Heart disease isn’t just one thing; it’s a group of conditions affecting our heart. The most common is coronary artery disease (CAD). Imagine your arteries are like pipes carrying blood to your heart. With CAD, plaque builds up inside these pipes, making them narrow and hard. This is called atherosclerosis. When the plaque wears down or breaks open, a blood clot can form, potentially causing a heart attack. This is when the heart muscle begins to die because it’s not getting enough blood.
It’s not always the dramatic, clutching-your-chest-and-falling-over heart attack you see in movies. In fact, for us women, it can be very different. We’re more likely to have subtle, non-traditional symptoms. These include:
- Pain in the back, neck, jaw, or throat
- Indigestion or heartburn
- Nausea or vomiting
- Extreme fatigue
- Shortness of breath
And sometimes, we might not have any obvious symptoms at all – a “silent” heart attack. This is more common in women, particularly those with diabetes, and can be especially dangerous because it goes unnoticed. Scary, right?
Knowing Your Numbers
So how do we keep track of our heart health? It starts with knowing our numbers. This means chatting with your doctor about getting your blood pressure, cholesterol, and blood sugar levels checked.
- Blood pressure is the force of your blood pushing against your artery walls. High blood pressure, or hypertension, is a big risk for heart disease. It’s often called the “silent killer” because it rarely has symptoms. Aim for a blood pressure of less than 120/80.
- It’s interesting to know that some people get “white coat hypertension” – where their blood pressure goes up at the doctor’s office. If that’s you, ask about getting a home monitor.
- Cholesterol is a waxy, fat-like substance in your blood. There’s “good” cholesterol (HDL) and “bad” cholesterol (LDL). High LDL cholesterol can cause plaque buildup in your arteries. And triglycerides, another type of fat in your blood, can raise your risk for heart disease too, especially for women.
- If you have low HDL (“good”) cholesterol and high triglycerides, it can mean a higher risk of heart disease.
- Blood sugar levels are important because diabetes significantly raises your risk for heart disease and makes you less likely to survive a heart attack. And sadly, in recent years, heart disease is not reducing among women with diabetes. About 28% of Americans with diabetes don’t even know they have it. So, getting tested is key.
Under the Affordable Care Act, these tests are usually covered by most insurance plans. So, there’s really no reason not to get them done.
Risk Factors: What We Can and Can’t Control
There are some things we can’t change, like our age, race, or family history. As we get older, our risk for heart disease naturally goes up. Women are often protected until menopause thanks to estrogen, but after that, our risk increases.
And, if you have a family history of heart disease, your risk might also be higher. And, it’s worth knowing that women from minority communities, especially African-American and American Indian/Alaska Native women are more likely to have heart disease or risk factors.
But, don’t lose heart. There’s a lot we can control. Let’s focus on those actionable points.
Lifestyle Habits: Our Superpowers
Here are the changes that can make a real difference.
- Get Moving: Think of your heart as a muscle—it needs a workout! Aim for at least 30 minutes of moderate-intensity aerobic activity most days of the week. This can be something as simple as a brisk walk. Or, if you prefer, try to get 1 hour and 15 minutes of vigorous-intensity activity like running each week. You can also combine moderate and vigorous activities. It’s always a good idea to check with your doctor before starting a new workout routine.
- Remember, it doesn’t have to be all at once. Break it up into smaller chunks throughout your day.
- Eat Well: Food is fuel for our bodies, and making healthy choices can help protect our hearts. A good rule of thumb is to focus on whole, unprocessed foods, like fruits, vegetables, and lean proteins. And, try to limit foods with saturated fat, trans fat, sodium and added sugar.
- If you need some inspiration, the MyPlate Plan Tool at ChooseMyPlate.gov can help you create a personalized eating plan.
- Weight Management: Reaching and maintaining a healthy weight is so important. Carrying extra weight, especially around your waist (an apple-shaped body), can increase your risk of heart disease. A BMI between 18.5 and 24.9 is considered healthy, while over 25 is overweight and over 30 is obese.
- It may not be your favourite advice, but remember that a slow and steady weight loss is the most effective way to lose weight.
- Ditch the Cigarettes: Smoking is terrible for your heart, and even more so for women. It raises your blood pressure, thickens your blood, damages your arteries, and makes blood clots more likely. The good news? Quitting can cut your risk in half within a year. If you are finding it difficult, visit Women.Smokefree.gov for helpful tips and support.
- Even secondhand smoke can be harmful. And it’s worth remembering that women who smoke and take hormonal birth control pills are at an even higher risk of heart disease and stroke.
- Moderate Alcohol: If you drink alcohol, do so in moderation. That means no more than one drink per day for women. But remember, if you don’t already drink, don’t start for health reasons. Alcohol, especially more than three drinks a day, can raise your blood pressure and triglyceride levels. And it’s also linked to breast cancer, so the recommendation is that there is no amount that can be considered safe.
- Manage Stress: Stress is your body’s response to a challenge, and long-term stress can raise your risk for heart disease. Find ways to relax and unwind each day. This could be anything from meditation to a warm bath, anything to help you de-stress.
- Get Enough Sleep: Aim for seven to nine hours of sleep each night. Lack of sleep can also increase your risk for heart disease.
- Mental Health: Depression, anxiety, and other mental health problems can raise your risk for heart disease. Getting help if you’re struggling can be really beneficial for both your mental and physical well-being.
Heart Attack Symptoms and What To Do
Remember those heart attack symptoms we talked about earlier? It’s super important to recognise them, and to act fast. The most common symptom for women and men is chest pain or discomfort, but many women have other symptoms.
If you think you might be having a heart attack, don’t hesitate – call 999 (or your local emergency number) straight away. Don’t drive yourself or let a friend drive you – you need medical help on the way to the hospital.
Time is critical. The faster you get to the hospital, the better your chances of recovery. Treatments for opening clogged arteries work best within the first hour after a heart attack starts. Also, it’s really important not to let anyone dismiss your concerns – if you have any symptoms, get emergency help right away.
Recovery and Beyond
If you’ve had a heart attack, or any other heart condition, it can take months to recover. Your doctor will guide you through the steps you need to take, which may include medication and lifestyle changes.
Cardiac rehabilitation is a medically supervised program designed to help you recover. It involves exercise, education, and sometimes counseling to help you manage stress. It’s a really effective way to improve your heart health and is usually covered by insurance. However, it’s worth noting that women, especially older women and minority women, are often less likely to join these programmes, which is a shame.
Some Unique Considerations for Women
There are also specific heart conditions that affect women more than men. These include:
- Angina: Chest pain or discomfort. Women are more likely to get stable and variant angina.
- Stable angina typically occurs during physical activity, while variant angina is caused by spasms in the arteries.
- Cardiac syndrome X: When people with healthy arteries experience chest pain and coronary artery spasms. This is often linked to microvascular disease (MVD) in women.
- Broken heart syndrome: Also called stress-induced cardiomyopathy, this condition is often triggered by extreme stress. Symptoms mimic a heart attack, but it usually doesn’t cause permanent damage to the heart. Postmenopausal women are more likely to experience this syndrome.
Final Thoughts
Phew, that was a lot to cover, wasn’t it? But here’s the most important thing: your heart is precious, and you have the power to protect it. It’s not about becoming a super athlete or drastically changing your life overnight. It’s about making small, sustainable changes that fit into your routine.
- Get to know your numbers and take action, if needed.
- Make healthy habits your everyday routine.
- Don’t ignore any potential symptoms – seek help quickly, if needed.
Remember, it’s okay to start small. Take a brisk walk, choose a healthy snack over something processed, or dedicate a few minutes to unwind each day. These little steps will lead to big changes. Take care of yourselves, lovely friends. Your heart will thank you for it! And you are worth it!