Women and Heart Disease: Self-Care for Your Heart!

February is the month of love and hearts! Every Feb. 14, we celebrate Valentine’s Day, a special occasion when people express their love for each other, often through heart-themed candies, chocolates, and other gifts. 

February also is American Heart Month, an annual observance when we focus on the prevention and awareness of heart disease, the leading cause of death for men and women in the U.S. Additionally, the first Friday of the month – Feb. 3 this year – is National Wear Red Day. On this day, we wear the color red to spread awareness that women are as prone to heart disease as men and to highlight how we can protect ourselves and our loved ones from this largely preventable disease.

According to the CDC, heart disease was responsible for about 1 in every 5 female deaths in 2020. And yet, despite increases in awareness over the past decades, only about half (56%) of women recognize that heart disease is their No. 1 killer.

The good news is that we can reduce our risk from cardiovascular disease by taking some simple steps and making some sensible lifestyle changes. By focusing on self-care, you can show your heart the love it needs to help keep you healthy!

Risk Factors for Heart Disease in Women

Many people think of heart disease as a condition that primarily affects men. While women are as prone to heart attacks as men, they usually occur 10 years later in women than they do in men. This may be due to the protective effect of estrogen while women are pre-menopausal. Women are at higher risk for cardiovascular disease after menopause. 

Women also tend to delay seeking medical attention for heart disease and may not recognize the initial symptoms. For example, women may not experience the crushing chest pain associated with physical exertion that is the most common symptom of heart attack for men. The chest pain women experience may be brought on by fatigue, lack of sleep or mental stress. 

A family history of coronary disease is another important risk factor for women. Discussing any history of early cardiac death in your family with your provider will provide helpful information when considering a care plan tailored for you. Your doctor may order certain blood tests to help measure your cardiovascular risk.  For example, the high sensitivity-C Reactive Protein (CRP) test measures the level of inflammation in your body, which can indicate increased risk of coronary artery disease. Your provider may also test the level of lipoprotein (a) in your blood. A high level of lipoprotein (a), a protein that transports cholesterol in the blood, may mean you have a high risk for heart disease and stroke. Another screening test is a coronary calcium scan, a specialized X-ray of your heart that can help your doctor detect and measure calcium-containing plaque in your arteries.

Some specific conditions that put women at higher risk – such as left ventricular hypertrophy (LVH), a condition in which the heart is unable to pump blood efficiently, and cardiac microvascular dysfunction (or syndrome X), a condition in which damage to blood vessels in the heart restricts blood flow – can be treated with medications.

Some of the key risk factors for heart disease for both women and men are high blood pressure, high cholesterol, and smoking. The CDC reports that approximately half of all people in the U.S. have at least one of these three risk factors. Other medical conditions and lifestyle choices that can increase risk include diabetes, obesity, eating an unhealthy diet, physical inactivity, and drinking too much alcohol.

Self-Care is Heart-Care!

Self-care is all about incorporating healthy behaviors into your daily life to protect your heart and improve your overall well-being. They include:

• Increasing physical activity – Regular exercise is key to maintaining a healthy body weight, lowering your blood pressure and cholesterol levels, and reducing your risk of diabetes. It can also help you manage stress and get a good night’s sleep. The U.S. Department of Health and Human Services recommends at least 30 to 60 minutes of moderate physical activity per day for every adult. Try to take a brisk, 30-minute walk every day – or more, if you can.
• Eating healthy – Switch to a healthy Mediterranean or DASH diet that includes fruits, vegetables, whole grains, and lean meats (such as chicken and turkey) and fish. Avoid meals that are high in sodium and unhealthy fats, and stay away from sugar, cookies, white carbs, and processed foods. If you crave a snack between meals, opt for fruits and vegetables instead of chips and soda.
• Getting enough sleep – Getting restful sleep at night is critical for heart health. The CDC recommends adults between 18 and 65 should aim for at least seven hours of good quality sleep every night. And the American Heart Association says a healthy diet, regular exercise, and maintaining low stress levels in your life may promote the sort of deep, restorative sleep that is essential for good cardiovascular health.
• Managing stress – Reducing your stress is really all about being kind to yourself! Practice relaxation techniques like yoga and meditation, which have been shown to lower blood pressure. Take breaks when you feel under stress. Take a warm bath or enjoy a good book. Start a new hobby or just chill with a friend. 
• Quitting smoking and reducing your alcohol intake – One of the most effective things you can do to reduce your risk of developing heart disease is to quit smoking. The chemicals in cigarettes can damage your heart and blood vessels and lead to cardiovascular disease. Excessive alcohol intake can also lead to high blood pressure, heart failure or stroke. Additionally, it can contribute to obesity and all the health conditions that go along with it.

Remember: If you are concerned that you may be a risk for heart disease, consult with your doctor or other healthcare professional. They can check you out for any underlying conditions and make sure you’re on the right track as you embark on your self-care journey.

Above all, when you do start practicing self-care, don’t expect overnight results. Be patient – and persistent! Giving your heart the love it needs to keep you healthy is a lifetime commitment!

Happy Valentine’s Day to you and your heart!