Heart disease is the leading cause of death for both women and men in the U.S., and yet many women still underestimate their personal risk. Nearly 1 in 5 people dies from heart disease each year, and women are often diagnosed later because symptoms can be more subtle or unexpected than the classic chest pain many people associate with heart attacks.
The good news is that heart disease is largely preventable. Small choices made consistently can lower your risk of heart attack or stroke and support long-term health at every stage of life.
“There’s a lot women can do to reduce their risk of heart disease,” says Evan D. Levine, DO, cardiologist at Westmed. “Regular movement, heart-healthy eating, avoiding tobacco, managing conditions like high blood pressure or diabetes and staying current with preventive care all play an important role. Our primary care providers and cardiologists work together to help patients stay heart healthy for life.”
10 Heart-Healthy Tips Women Should Know
1. Build balanced meals
Aim for fruits, vegetables, whole grains and lean proteins. Limiting processed foods and added sugars helps support heart health and steady energy levels.
2. Make movement a priority
Your heart needs exercise just like the rest of your body. Brisk walking, cycling, swimming and strength training all count. Choose activities you enjoy so movement becomes part of your routine.
3. Know your cholesterol
A simple blood test can reveal important information about your heart health. If levels are elevated, dietary changes and medication when needed can help lower risk.
4. Monitor blood pressure
High blood pressure is common in women and often has no symptoms. Staying active, eating lower-sodium foods, managing stress and maintaining a healthy weight all help keep numbers in a healthy range.
5. Protect your sleep
Sleep supports hormone balance, metabolism and heart function. Most adults need at least seven hours per night to support overall health.
6. Manage everyday stress
Chronic stress can affect the heart. Even short breaks for deep breathing, stretching, mindfulness or stepping away from screens can help.
7. Schedule regular checkups
Annual visits with your primary care provider help identify risk factors early and create a plan tailored to your health history, age and lifestyle.
8. Avoid smoking and tobacco
Smoking significantly increases heart disease risk. The benefits of quitting begin quickly as oxygen levels improve and circulation increases.
9. Support a healthy weight
Extra weight can place added strain on the heart. Gradual, sustainable changes are more effective than restrictive diets.
10. Choose water over alcohol
Staying hydrated supports heart health and limiting alcohol intake can reduce long-term cardiovascular risk.
Heart care that evolves with you.
Westmed can help. Women’s heart health is not one-size-fits-all. Pregnancy history, menopause, family history and hormonal changes all influence risk over time. Staying connected with your primary care provider helps ensure your heart care keeps pace with your life.
If needed, your provider may recommend a cardiology visit to develop a personalized prevention plan focused on early detection, lifestyle support and long-term wellness. Speak to your doctor about specialized tests that can further assess your cardiovascular risk, such as a blood test that checks for advanced lipoproteins or a Coronary Artery Calcium Score.