Reducing Female Heart Disease Risk

Some people might believe cardiovascular disease primarily affects men or the elderly, as it often does in shows and movies. However, even after the COVID-19 pandemic, the American Heart Association's 2021 report concluded that heart disease is still women's leading killer.

As many as 1 in 3 women die from cardiovascular disease — or approximately one woman every 80 seconds. In addition, cardiac events are rising for women in their 20s, especially if they smoke and use birth control pills.

Most heart disease risk factors come down to one thing — lifestyle. Use these tips to start making healthier choices.

• Don't skimp on sleep. Inadequate or low-quality sleep can put you at risk for high blood pressure. Aim to get six to eight hours of sleep each night and seek medical help for suspected sleep disorders. Lack of sleep raises obesity, insulin resistance, heart disease and high blood pressure risks.
• Eat better. Cut down on saturated fats (7% or less of your calories) and sodium (less than 1,500 mg per day). Eat fruits, leafy vegetables, whole grains, low-fat dairy, beans and fish with Omega-3 fatty acids. Diabetes is also risk factor for heart disease. If you have diabetes, follow your management plan to keep blood glucose levels within your target range.
• Get moving. The American Heart Association recommends getting at least 150 minutes of moderate exercise weekly. Exercising not only improves blood circulation, cholesterol levels and blood pressure, but it can reduce coronary heart disease risk for women by 30% to 40%.
• Limit alcohol use. The Office of Disease Prevention and Health Promotion recommends one drink per day for women. Serving sizes should be 12 ounces of beer, five ounces of wine or a 1.5-ounce shot of liquor.
• Take a deep breath. Stress can drive you to do bad things for your heart, such as binge on fatty foods or skip exercising in favor of working late. Devote at least 15 minutes daily to an activity that allows you to relax, reflect and refocus.
• Know your history. Family history is a heart disease risk factor you can't control, but ignorance isn't bliss when it comes to prevention. If you know your grandmother had a stroke, and your mother has high blood pressure, you can get a step ahead by discussing your heart disease risk with your doctor and crafting a strategy to reduce it.

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