5 Ways Women Can Prevent Heart Disease

Heart disease is the leading cause of death for women worldwide, yet just less than half of women recognize it as their greatest health threat, according to the American Heart Association.

“I want women to understand their risk and feel empowered to take steps to improve their health and reduce their risk for cardiovascular disease,” said cardiologist Jelica Maze, MD, of Franciscan Physician Network Cardiology Crown Point.

Nearly half of all women will develop heart disease over their lifetime. The good news is, there are steps you can take to prevent heart disease. Making healthy choices today can lower future risks.

“This isn’t only an older woman’s problem, but even young women in 30s and 40s are at significant risk,” said Indianapolis cardiologist Angela G. Brittsan, MD, PhD, of Franciscan Physician Network Indiana Heart Physicians. “My advice to women is to get active, get healthy and know your numbers. Please make your health a priority.”

Franciscan Health cardiologists discuss what puts women at risk of heart disease and how to prevent it.

Key Takeaways: Heart Disease Prevention For Women

• Heart disease kills more women in the U.S. than all cancers combined.
• Traditional heart disease risk factors like high blood pressure, as well as female-specific factors such as start of menstrual cycles, pregnancy complications and loss of estrogen can impact the risk of heart disease in women.
• Taking steps early in life to prevent heart disease matters. What you do now for your heart will repay you in heart health benefits as you age.

Understanding Heart Disease in Women

Heart disease claims more women’s lives than cancer. In fact, it’s the No. 1 killer of women in the U.S. For nearly two decades, the American Heart Association has stressed the importance of women’s heart health, reminding the public that heart disease outpaces breast cancer and all other cancers combined in terms of deaths in women.

Knowing Your Risk Factors For Heart Disease

A woman’s risk for heart disease and heart attack increases with the number of risk factors you have and how severe they are. Some risk factors are more dangerous than others.

Traditional risk factors in both men and women include:

• High blood cholesterol
• High blood pressure
• Diabetes and prediabetes
• Obesity
• Aging
• Family history of heart disease
• Smoking
• Physical inactivity

But there are more reasons that cause heart disease in women.

Certain heart risks are more serious for women

Dr. Maze said certain risk factors, like diabetes, take on greater significance for women. In addition, high blood pressure contributes to 20% of deaths in women, and smoking raises cardiovascular disease risk 25% more in women.

Race also plays a factor. Black women in the U.S. are at higher risk of heart disease, experiencing disproportionately higher rates of hypertension compared to non-Hispanic white women.

Unique heart disease risk factors for women

The risk factors for heart disease in women include:

• Stress and depression
• Early first menstrual cycle
• PCOS
• Pregnancy-related complications
• Decline in estrogen related to menopause
• Autoimmune disorders

Pregnancy-related complications

A number of pregnancy-related complications, also known as adverse pregnancy outcomes, or APOs, are linked to an increased lifetime heart disease risk in women.

These pregnancy complications can include:

• Gestational hypertension
• Preeclampsia
• Gestational diabetes
• Preterm delivery
• Small for gestational age baby
• Placental abruption
• Miscarriage
• Stillbirth.

“These adverse pregnancy outcomes act as a natural stress test for a women's cardiovascular and metabolic systems,” Dr. Maze said, noting that women with a history of these complications have a two- to four-fold higher lifetime risk of cardiovascular disease and often develop it 10 to 20 years earlier than women who did not have these pregnancy complications

Dr. Maze recommends that women who have had these complications during pregnancy get earlier and more frequent heart health screening and lifestyle counseling. This should begin in the postpartum period and be lifelong. Dr. Maze also noted a study showing breastfeeding can reduce heart disease risk.

Menopause and heart health

Later in life, declining estrogen during perimenopause and menopause can increase cardiovascular risk.

“Estrogen plays a protective role in the cardiovascular system, Dr. Maze said. “Higher estrogen levels in pre-menopause confer protection, delaying cardiovascular disease onset by 10 years compared to men.”

Lower estrogen is associated with a gradual rise in total cholesterol, including LDL, and triglycerides. Loss of estrogen can also lead to higher blood glucose, disrupted sleep and a tendency to gain weight and accumulate belly fat.

Reducing Your Risk Of Heart Disease

Women can reduce their risk of heart disease by taking more preventive steps to manage their heart health.

Awareness and heart disease prevention should start early for women, since many risk factors for heart disease can be managed with lifestyle changes and medications.

It’s never too early to start taking care of your heart.

Women need to start heart-healthy habits early, including not smoking, eating mindfully and incorporating exercise into their schedule. Regular exercise is also important, and that means more than having an “active lifestyle.” 

Start with taking these five steps to reduce your risk for heart disease:

1. Quit smoking.

There are more aids than ever to help you, starting with our smoking cessation program.

2. Set heart-healthy goals.

Ask your healthcare provider to review reachable heart-healthy goals with you. Work on managing your blood pressure, cholesterol and BMI numbers. If you have diabetes, improving your blood sugar control can help your heart health.

3. Step up your activity.

Try to increase your physical activity each day. Aim to get at least 150 minutes of moderate exercise weekly. Even walking can make a big difference. Consider "exercise snacks" throughout your work day.

4. Eat heart-healthy foods.

Adjust your diet and cooking styles to include non-processed meals and fresh fruits and vegetables whenever possible. Stay away from foods and drinks with added sugar.

5. Cut the stress.

De-stress whenever you can. Even grabbing a minute for yourself can go a long way.

Heart health for women

Dr. Maze recommends these additional steps for heart disease prevention for women.

• Maintaining a healthy weight
• Managing stress through yoga, mindfulness or therapy
• Getting seven to nine hours of sleep nightly
• Controlling blood pressure and cholesterol through diet, activity or medications.

“I feel that women need to be their own best advocates for their health and arm themselves with the information, tools and resources to improve their health and live their best lives at every stage,” she said.

That can come with regular conversations with your doctor and other health providers.

Regular Health Screenings Matter

Heart disease prevention for women can include regular screenings for cholesterol, blood pressure, diabetes and other heart risk factors.

"When I think about what can women do, I think it's just even standing up for your own health, right? Making sure that you demand attention. And to me, that means getting screened every year," said Indianapolis cardiologist Stephen Cook, MD, of Franciscan Physician Network Indiana Heart Physicians. "Knowing not only your height, but more importantly, your weight. Knowing what is your blood pressure, asking your primary care physician, ‘Is my blood pressure normal?’ Getting screened for your fasting cholesterol. Knowing your hemoglobin A1c, which is a reflection of your blood sugars. Are you at risk for diabetes, another risk factor for the development of heart attacks? Ask questions about your health. Talk about with your primary care doctor, what are your chances for developing heart disease and stroke?”

When To See A Cardiologist

Prevention is key to heart health for women. Seeing a cardiologist before you have a heart attack or stroke or develop heart failure is the best strategy.

Talk to your doctor if you are experiencing signs and symptoms of heart disease in women, and learn eight reasons you may need to see a cardiologist.