Heart Health for Women: Know the Signs and Lower Your Risk
When most of us picture a heart attack, we imagine a man clutching his chest. But heart disease is the leading cause of death for women in the United States. According to the CDC, it causes about 1 in every 5 deaths among women. The good news is that much of it can be prevented, and knowing the signs can save a life.
Heart Attack Symptoms Women Often Miss
Chest pain or pressure is still the most common symptom for women. But women are more likely than men to also have other symptoms, sometimes without obvious chest pain:
- Pain in the neck, jaw or throat
- Pain in the upper belly or back
- Shortness of breath
- Nausea or vomiting
- Unusual or extreme tiredness
- Lightheadedness or a cold sweat
If you think you or someone near you is having a heart attack, call 911 right away. Don't wait to see if it passes, and don't drive yourself to the hospital.
Risk Factors to Know
The biggest risk factors are the same for everyone: high blood pressure, high cholesterol, smoking, diabetes, excess weight and not getting enough activity. But some risks are specific to women:
- Pregnancy complications such as preeclampsia, high blood pressure during pregnancy or gestational diabetes
- Early menopause, and the general rise in risk after menopause
- Autoimmune conditions, which are more common in women
If you've had any of these, mention them to your doctor, even if it was years ago.
Simple Habits That Protect Your Heart
- Know your numbers. Check your blood pressure regularly and ask about cholesterol and blood sugar screening.
- Move every day. Aim for at least 150 minutes of moderate activity a week. A brisk 30-minute walk five days a week gets you there.
- Add strength training. Muscle helps your body manage blood sugar. Here's my beginner strength guide.
- Fill your plate with plants. Leafy greens, vegetables, fruit, beans, whole grains, nuts and olive oil are the base of heart-healthy eating.
- Limit alcohol. For women, that means no more than one drink a day, if you drink at all.
- Don't smoke or vape. Quitting is one of the best things you can do for your heart at any age.
- Sleep and stress. Aim for 7 or more hours of sleep, and find a stress outlet that works for you, whether that's a walk, journaling or time with friends.
Easy Heart-Healthy Swaps
- Swap chips for a handful of unsalted nuts.
- Swap white bread for whole grain.
- Swap one red-meat dinner a week for salmon or beans.
- Swap soda for sparkling water with lemon.
- Add a big handful of leafy greens, like watercress, spinach or arugula, to one meal a day.
This article is for general information and isn't medical advice. Talk with your doctor or another qualified health professional about your own health, especially before starting a new exercise plan or treatment.
Sources: CDC: Women and Heart Disease, NHLBI: Women and Heart Disease.
