From Candy Hearts to Real Heart Health - Women and Heart Health: The Risks We Can’t Ignore
Across cultures and centuries, the heart has become the world’s shorthand for love: woven into art, stamped onto letters, and now tapped out in digital form with emojis. While our hearts often get credited for feelings of love, women’s hearts are doing far more behind the scenes, beating tirelessly through every season of life. Yet heart disease remains the leading cause of death in women. February is the perfect time to shift the conversation from nostalgic candy hearts inviting us to “Be Mine” to the heart that matters most — the one that keeps us alive.
The first step in prioritizing heart health is understanding risk factors. Diabetes, high blood pressure, obesity, smoking, and a family history of heart disease are well-recognized risk factors among both males and females. Individuals who experience migraines, depression, and autoimmune disease are also at additional risk. While these conditions affect both men and women, they occur more frequently in women and may contribute to an increased burden of disease over time.
Women also have unique risk factors for heart disease that are often missed, yet these female-specific factors deserve careful consideration. Looking at irregularities in women’s reproductive stages can provide subtle warning signs of possible future disease.
Menstrual cycles can offer valuable insight into heart health. For example, starting menstruation before age 12, experiencing menopause before age 40, or having irregular periods related to polycystic ovarian syndrome (PCOS) are all reproductive factors associated with an increased risk of heart disease.
Pregnancy-related complications also play a role. A history of infertility, miscarriage, or stillbirth — as well as high blood pressure, gestational diabetes, or preterm labor — can increase long-term cardiovascular risk.
Heart-Healthy Habits That Matter
Move More
• Aim for 30 minutes most days
• Choose activities you enjoy — walking counts
• Start small and build consistency
Eat Smart
• Add more fruits and vegetables
• Choose whole grains and beans
• Include healthy fats like olive oil, avocados, and fish
• Limit red and processed meats
Know Your Numbers
• Check blood pressure regularly
• Screen for cholesterol and diabetes
• Ask about a lipoprotein(a) test (once, before menopause)
Learn More: goredforwomen.org, womenheart.org, womensheartalliance.org
Reproductive-related risk factors are just one part of evaluating heart disease burden. The next step is knowing a few crucial numbers by visiting your trusted health care provider. Evaluation of blood pressure, along with a set of labs, provides further information. Ideally, initial cholesterol panels and diabetes screening should be completed at least once during the teenage years and more frequently in adulthood. Your health care provider can make recommendations on specific testing.
Recent research indicates that all women should have a lipoprotein(a) level checked, ideally before menopause. Lipoprotein(a) is a particularly harmful form of cholesterol that has a strong tendency to build up in the arteries, increasing the risk of blockage and heart disease. This specialized test only needs to be done once, as it is an inherited characteristic that doesn’t change.
Once you understand your risks, the final step is adopting lifestyle habits that are beneficial to your heart. With so much information online, along with exercise and diet trends, knowing where to begin can feel overwhelming. Keeping goals simple is a good first step.
First, move your body. Research is clear: Exercise has a positive impact on nearly every aspect of health, both mental and physical, while being particularly beneficial for the heart. Individuals with several risk factors for cardiovascular disease are far less likely to suffer a heart attack if they stay physically active compared with those who do not. There is no one-size-fits-all approach to exercise. The best strategy is engaging in an activity you enjoy and aiming for a minimum of 30 minutes most days of the week. If you aren’t currently active, set small, attainable goals — such as a walk around the block after lunch.
When it comes to diet, balance is key. Try incorporating a variety of fruits and vegetables, along with heart-healthy beans and lentils. Whole grains such as oats, whole-wheat bread, quinoa, and wild rice have heart-positive effects, as do heart-healthy fats like olive oil, avocados, and fish. The easiest way to make heart-healthy changes is by adding one additional fruit or vegetable each day or swapping white bread for whole wheat. Continue to enjoy red or processed meats, but make an effort to limit the amount you eat.
Women are often the heart of our homes and the heartbeat of our communities, yet women’s risk factors for heart disease are commonly overlooked. By recognizing these differences, listening to our bodies, and prioritizing prevention and care, we can protect the hearts that do so much to sustain families and communities.