By Lizzie Streit, MS, RDN, LD 

February is American Heart Month — a perfect time to revisit recommendations for heart health, especially as it pertains to women. From updated statistics to tips for identifying symptoms and prevention, this post includes everything you need to know to stay informed. 

Read on to learn more about how heart disease affects women and what you can do to keep your ticker healthy. 

Heart Disease in Women: Statistics and Symptoms 

According to the Centers for Disease Control and Preventions (CDC), heart disease remains the leading cause of death for women. In fact, heart disease leads to 1 in every 5 female deaths. The rate of heart disease deaths is highest in the Southern United States and lowest in Minnesota, Colorado, and Arizona. 

Some women have a genetic predisposition to heart disease. In addition, there are several factors that increase the risk of heart disease. These include smoking, high blood pressure, high LDL cholesterol, diabetes, overweight or obesity, physical inactivity, excess alcohol consumption, and an unhealthy diet. 

Unfortunately, heart disease may be present with no or “silent” symptoms and may not be apparent until an emergency happens. Some people, however, do have symptoms. These may include chest pain or discomfort (angina), neck, jaw, or throat pain, or pain in the upper abdomen and back. 

If left untreated, heart disease can lead to a heart attack, arrhythmia, or heart failure. Heart attacks may present with chest or neck pain, indigestion, nausea or vomiting, dizziness, or shortness of breath. Arrhythmia leads to chest palpitations, and heart failure causes shortness of breath and swelling in the feet, ankles, abdomen, or neck veins. Call 911 if you have any of these symptoms. 

Tips for Prevention 

Heart disease in women is highly concerning, but fortunately there is a lot you can do to boost your heart health.  

Here are some tips that can help you lower your chances of developing heart disease: 

• If you smoke, quit. Ask your medical provider for resources to help you with this process. 

• Get regular physicals that include testing for blood sugar, blood pressure, cholesterol, and triglycerides. Keeping up on these tests will help you and your medical provider identify any underlying conditions that may increase your risk of heart disease. The earlier you know about possible risk factors, the better your chances of managing these factors and reducing your risk of heart disease. 

• Keep stress levels under control. Excess stress is not good for your heart, but coping can be easier said than done. If you feel overwhelmed by stress, make it a priority to get it under control. Exercise, meditation, deep breathing, yoga, and journaling are techniques that you can try on your own. For additional help, consider working with a mental health professional. 

• Eat a healthy diet! A heart healthy diet includes fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Eating legumes, oatmeal, fatty fish, and extra virgin olive oil and limiting sodium and saturated fat may be particularly beneficial for heart health. If you have overweight or obesity, consider following a weight loss meal plan. In addition, consider avoiding or greatly limiting alcohol. 

Note from Healthy For Life Meals: Our menus can help you eat well for a healthy heart! We design our meals in accordance with the healthy eating recommendations from expert organizations, including the American Heart Association. Get started today and save $10 off your first order with discount code: TryHFLM.