Taking Care of Your Heart Health: What Every Woman Should Know
The Unique Story of Women’s Heart Health
Heart disease affects women differently than men, and many people aren’t aware of these differences.
• Women can often experience more subtle heart attack symptoms, like nausea, shortness of breath, fatigue, and back or jaw pain, rather than the classic chest pain men often report.
• Women’s heart disease is often missed or diagnosed later because symptoms can be less obvious and present differently than in men.
• Estrogen helps protect heart health, which is a reason why heart disease risk increases after menopause.
• Women with conditions like high blood pressure, diabetes, or migraines with aura have a greater stroke risk than men with similar conditions.
Because of these differences, it's important for women to know the signs, monitor their heart health, and advocate for themselves.
The Silent Risks of Heart Disease in Women
Your health story is personal—and so are your risks.
Hormonal shifts.
Menopause brings significant changes, including increased cholesterol and blood pressure, which raise heart disease risks.
Past pregnancy complications.
Conditions like preeclampsia or gestational diabetes double your risk of heart disease later in life.
Stress and depression.
Emotional health hits harder for women and can increase the strain on your heart.
Women often experience symptoms differently and, too often, their concerns are dismissed or misdiagnosed—especially when it comes to heart health.
At Herself Health, we don’t just listen; we take the time to understand your health in the context of your life. If something doesn’t feel right, we’ll work with you to uncover the root cause.
How to Protect Your Heart
Know Your Numbers
• Blood pressure - Keeping your blood pressure in a healthy range reduces your risk of heart disease and stroke. Refer to the American Heart Association Blood Pressure Chart on the left to understand where your numbers fall.
• LDL cholesterol - Keeping it under 100 mg/dL helps prevent plaque buildup in your arteries and lowers your risk of heart disease.
• Blood sugar - A fasting glucose level below 100 mg/dL helps maintain heart health and reduces the risk of diabetes-related complications.
Build Heart-Healthy Habits
• Eat for your heart. Include heart-friendly foods like salmon, avocados, leafy greens, and nuts to support healthy cholesterol and blood pressure.
• Stay active. Walking, yoga, and dancing are great ways to keep your heart strong and improve circulation.
• Stress less. Mindfulness exercises, deep breathing, or relaxation classes can help lower blood pressure and protect your heart over time.
Your heart health is in your hands—every healthy choice makes a difference!
Switch to Healthier Fats in Your Kitchen!
Making simple changes in your kitchen can help lower cholesterol, reduce inflammation, and improve heart health. Small steps that add up to big benefits!
Baking Made Better
Butter Swap. Use canola or coconut oil for a heart-healthy twist. Coconut oil works great in baked goods, thanks to its butter-like consistency.
Perfect Proportions. Typically, substitute ¾ cup of oil for 1 cup of butter. Adjust as needed.
Lighter & Moist. Try applesauce or mashed bananas to reduce fat in muffins and cakes. They add moisture without the heaviness!
Cooking with Care
Heat Smart. Opt for avocado oil when frying or sautéing—it’s great for high temperatures.
Taste Matters. Olive oil is a star in savory dishes, adding a unique flavor ideal for Mediterranean recipes.
Dress it Healthy. Ditch creamy, high-fat dressings for olive or sesame oil-based alternatives.
Tips to Remember
Unsaturated fats are a healthier choice, but balance is important. Experiment with swaps to find what works best—small changes can affect flavor and texture. Adjust your recipes to keep both your heart and taste buds happy!
Local Resources
Fitness classes:
Local YMCA Programs offering yoga and tai chi.
Community Wellness Center with strength-training classes tailored to seniors.
Meal support:
Meals on Wheels providing healthy meals for a healthy heart.
Take Charge of Your Heart Health
Your heart works hard for you, give it the care it deserves. Staying on top of your health with regular check-ups, monitoring key numbers, and managing your care can help keep your heart strong and your body thriving.
Monitor Your Blood Pressure
High blood pressure makes your heart work overtime, increasing the risk of heart disease and stroke. Keeping it below 120/80 mmHg helps protect your heart, arteries, and overall well-being.
Manage Diabetes with Confidence
Diabetes impacts more than blood sugar; it can damage blood vessels, raise cholesterol, and increase blood pressure, making it harder for the heart to do its job. Keeping blood sugar in a healthy range helps protect your heart and reduces the risk of stroke, kidney disease, and nerve damage.
Stay on Top of Blood Work
Cholesterol and blood sugar levels can impact your heart health long before you feel symptoms. Routine labs help catch potential issues early, allowing you and your provider to take action before they become serious problems.
Your provider is here to guide you, track your progress, and adjust your care plan as needed. Taking small steps today leads to a healthier heart for years to come!
Take the Next Step for a Healthier Heart
Your heart works hard for you - give it the care it deserves. Taking action today can help prevent heart disease and keep you feeling your best.
Schedule Your Next Visit - Call us at (888) 290-1209 to book your appointment and stay on top of your health.
Share This Page with a Friend - Heart health matters at every age. Encourage other women in your life to take care of their hearts, too!
A stronger heart starts with one simple step. Make your health a priority today!
