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Heart Disease is the #1 Killer of Women: Learn How to Protect Your Heart
Paula Gallagher on
As women get older, our risk of developing cardiovascular disease (CVD) increases. According to the American Heart Association, CVD is the leading cause of death among women in the United States, and more women die from CVD than from all forms of cancer combined. This is why it is crucial for women to prioritize their cardiovascular health as they age.
Hormonal Changes and Cardiovascular Health
One of the primary factors that affect women's cardiovascular health after age 50 is hormonal changes. Menopause, which on average occurs in women in their 50s (but can start much earlier), causes a decrease in the production of estrogen, which is believed to have a protective effect on the heart. This decrease in estrogen production can lead to an increase in LDL cholesterol (also known as "bad" cholesterol) and a decrease in HDL cholesterol (also known as "good" cholesterol). This can lead to a buildup of plaque in the arteries, which can increase the risk of heart disease.
Other hormonal changes, such as thyroid imbalances, can also affect women's cardiovascular health. We should talk to our healthcare provider about monitoring thyroid function and other hormonal changes to ensure we are not at an increased risk for CVD.
Signs of Heart Trouble in Women
According to the Centers for Disease Control and Prevention (CDC), 1 in 4 women in the United States dies from heart disease. Women are more likely to die from heart disease than men, and the symptoms of heart disease can be different in women than in men. In fact, women are more likely to have "silent" heart attacks, which can be harder to detect.
As mentioned, the signs of heart trouble can be different for women. While men may experience the classic symptoms of a heart attack, such as chest pain, women may experience other symptoms, such as:
- Shortness of breath
- Nausea or vomiting
- Pain or discomfort in the jaw, neck, or back
- Pain or discomfort in the stomach or upper abdomen
- Lightheadedness or fainting
- Extreme fatigue
If you experience any of these symptoms, it's important to seek medical attention right away.
Strengthen Your Heart with Lifestyle Choices
Diet and Exercise
Diet and exercise are key factors in maintaining good cardiovascular health. A diet that is rich in fruits, vegetables, whole grains, lean proteins and healthy fats can help to reduce the risk of heart disease. Women should also limit their intake of sodium, saturated and trans fats, and added sugars.
Exercise is also important for cardiovascular health. The American Heart Association recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week. This can include activities such as brisk walking, cycling or swimming. Strength training exercises can also be beneficial, as they can help to build muscle and improve overall fitness.
Blood Pressure and Cholesterol Management
High blood pressure and high cholesterol are both risk factors for CVD. Women should have their blood pressure and cholesterol levels checked regularly and work with their healthcare provider to manage these levels if they are elevated.
Some lifestyle changes that can help to manage blood pressure and cholesterol levels include maintaining a healthy weight, eating a healthy diet, exercising regularly, limiting alcohol intake, and not smoking.
Stress Management
Stress can also be a risk factor for CVD. Women should prioritize stress management techniques such as meditation, deep breathing or yoga. It is also important to get enough sleep, as sleep deprivation can contribute to stress and have negative effects on cardiovascular health.
Supplement
There are several supplements that can help to improve heart health in women. Here are a few of my recommendations:
Omega-3 Fatty Acids: Omega-3 fatty acids, which are found in fatty fish such as salmon and sardines, can help to reduce inflammation and improve heart health. If you don't eat a lot of fatty fish, you can also take an omega-3 supplement.
Coenzyme Q10: CoQ10 is an antioxidant that is naturally found in the body. It can help to reduce inflammation and improve heart health. Some studies have also suggested that it may help to reduce the risk of heart disease in women.
Magnesium: Magnesium is an important mineral that is involved in many bodily functions, including heart health. Low magnesium levels have been linked to an increased risk of heart disease, so it's important to make sure you're getting enough magnesium in your diet. Good dietary sources of magnesium include leafy green vegetables, nuts and whole grains.
Vitamin D: Vitamin D is important for bone health, but it may also play a role in heart health. Some studies have suggested that low levels of vitamin D are associated with an increased risk of heart disease.
Be sure to talk to your healthcare practitioner to make sure you are taking the right supplements for your situation.
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