It’s time for a heart-to-heart—literally.
Our hearts are the unsung heroes of our bodies, beating tirelessly through every joy, every challenge, every late-night worry session, and every burst of laughter with our best friends.
However for those of us who are women, especially for those of us who are 50 years young and beyond, our hearts face risks that it’s wise to be aware of. Heart disease is the leading cause of death for women worldwide, and while that might feel like a heavy truth to carry, here’s the empowering part – we have so much power to prevent it.
The science of heart disease tells us why women are at higher risk—hormonal shifts, unique symptoms, and even societal factors can play a role—however it also hands us a toolbox full of preventative strategies to keep our hearts strong, vibrant, and ready for all the life we still want to live.
As your heart-health-aware coach, I’ll break down the science in a way that feels like we’re chatting over a cupa, with a mix of the facts, practical tips, and plenty of cheering-you-on.
This isn’t about fear; it’s about taking charge.
So, arm yourself with your favourite mug of herbal tea, and let’s explore the reasons that women are at higher risk for heart disease and, more importantly, the preventative steps you can take to protect your heart for years to come.
The science – why women face a higher risk
Before we dive into prevention, it’s time for a little revision from a blog a few weeks ago. Let’s unpack the science behind why heart disease affects women differently. It’s not just about aging; it’s about biology, hormones, and even how the world sometimes occurs for us.
Heart disease, which includes conditions like coronary artery disease, heart attacks, and heart failure, develops when arteries become clogged with plaque (oxidised cholesterol), blood pressure climbs too high, or the heart’s rhythm goes nutty. For women, several factors make us uniquely vulnerable, especially after 50.
Firstly, let’s talk hormones. Oestrogen, our trusty sidekick through our reproductive years, does more than regulate cycles—it’s like a shield for our hearts. It helps keep blood vessels flexible, promotes healthy cholesterol levels, and reduces inflammation. However when menopause rolls in, oestrogen levels drop, and that protective effect fades. Studies show that post-menopausal women have a higher risk of heart disease because of this shift. According to the American Heart Association, the decline in oestrogen can lead to increased LDL (‘bad’ cholesterol), higher blood pressure, and less flexible arteries, all of which set the stage for cardiovascular trouble.
Secondly there’s the issue of symptoms. Women’s heart attack symptoms are often subtler than the dramatic chest-clutching pain we associate with men. We might feel fatigue, nausea, shortness of breath, jaw pain, or even indigestion-like discomfort—symptoms that are easy to brush off as ‘just stress’ or ‘a bad day.’ This can delay diagnosis and treatment, which is the reason women are more likely to have worse outcomes after a heart attack. A 2020 study in Circulation found that women are less likely to receive timely interventions like angioplasty, partly because our symptoms are misdiagnosed or dismissed.
Thirdly, gender-specific risk factors also play a role. Conditions like polycystic ovary syndrome (PCOS), gestational diabetes, or preeclampsia during pregnancy can increase heart disease risk later in life. Autoimmune diseases, which disproportionately affect women, like lupus or rheumatoid arthritis, add to the risk by causing chronic inflammation that damages blood vessels. And let’s not forget societal factors—women often juggle care giving, work, and household demands, which can lead to chronic stress, less time for self-care, and delayed medical checkups.
The science is clear – womens’ biology and lives put us at higher risk.
However here’s the silver lining – up to 80% of heart disease is preventable, according to the Centres for Disease Control and Prevention.
Yup, that’s 80%!
By understanding our risks and taking proactive steps, we can rewrite the story for our hearts. So, let’s roll up our sleeves and dive into the preventative strategies that can make all the difference.
Preventative strategy #1 – nourish your heart with real food
What’s on your plate is a great place to start because, oh my goodness, food is one of the most delicious ways to love your heart. As women over 50, our bodies are a little pickier about what we feed them—we might not bounce back from those late-night ice cream or biscuit binges so readily—however that just means we get to be creative and intentional about eating in ways that feel vibrant and satisfying. A heart-healthy diet is about fuelling your body with nutrients that lower cholesterol, reduce blood pressure, and fight inflammation, all while tasting really satisfying.
The gold standard?
The Mediterranean diet, which research shows (eg a 2018 study in The New England Journal of Medicine), can reduce heart disease risk by up to 30%. Think plates of colourful veggies, juicy fruits, lean proteins, whole grains, and healthy fats that literally hake your heart singing.
Here’s how to translate it into your lifestyle –
• Load up on plants – Aim for 5–7 servings of fruits and vegetables daily. Leafy greens like kale, berries packed with antioxidants, and cruciferous veggies like broccoli + brussel sprouts are powerhouses for lowering inflammation and keeping our arteries clear. Keep pre-cut veggies in your fridge for quick snacks or add them to soups and stir-fries.
• Embrace healthy fats – Swap saturated fats (like butter or fatty meats) for unsaturated fats like extra-virgin olive oil, avocados, nuts, and fatty fish such as wild caught salmon. Omega-3 fatty acids in fish reduce triglycerides and keep blood vessels flexible, according to a 2021 study in The Journal of the American College of Cardiology.
• Choose whole grains – Ditch refined carbs for whole grains like quinoa, millet or rice pasta. Their fibre helps lower LDL cholesterol and stabilises blood sugar, which is crucial since diabetes doubles heart disease risk in women.
• Cut back on sodium and sugar – Too much salt can spike blood pressure (aim for less than 2,300 mg daily, or 1,500 mg if you have hypertension), and excess sugar fuels inflammation and weight gain. Watch out for hidden sodium in processed foods like canned soups or sauces.
• Savor treats wisely – Yes, you can still enjoy dark chocolate (70% + cocoa – my fav is 100%) or a glass of red wine. Both have heart-protective antioxidants when consumed in moderation—one small glass of wine or a square of chocolate every few days.
Trial experimenting with new recipes—like a kale salad with roasted veggies or a smoothie with spinach, berries, and ground flaxseeds.
Eating for your heart really can be a joy, not a chore.
Preventative strategy #2 – move your body, move your heart
I like to think of exercise being like a love letter to your heart, and the best part? It doesn’t have to feel like punishment.
We don’t have to be chasing marathons (unless that’s your vibe, and then, you go for it!); we’re aiming for consistent, joyful movement that strengthens our cardiovascular system and lifts our spirits. Physical activity lowers blood pressure, improves cholesterol, reduces inflammation, and helps manage weight—all key to preventing heart disease.
It’s ideal to aim for about 30 minutes, 5 days a week, or 75 minutes of vigorous activity, plus strength training twice a week.
Here’s how to have it be do-able for you –
• Aerobic exercise – Brisk walking, swimming, cycling, or dancing all count. I love a good dance class —it’s cardio disguised as a social, uplifting treat. Start with 10-minute walks if you’re new to exercise, and build up.
A 2022 study in Circulation found that even light activity, like gardening, can lower heart disease risk in women.
• Strength training – Use weights, resistance bands, or bodyweight exercises including squats, wall sits or lunges to build muscle, which supports our metabolism and heart health. Feeling strong feels good!
• Flexibility and balance – Yoga and tai chi not only improve flexibility, they also reduce stress, a major heart disease risk factor. A gentle yoga flow in the morning sets me up for a calm, focused day.
Find movement you love—maybe it’s a hike with your partner, a sea dip, or chasing your kids/grandkids. If joint pain or other limitations are a concern, please do reach out to talk about lower impact options that may work better for you.
The key is consistency. When it’s scheduled, it’s real —because your heart deserves this kind of priority.
Preventative strategy #3 – ‘Boss’ stress to protect your heart
Stress.
For sure, we all know it well—whether it’s worrying about family, work or health, juggling responsibilities, or navigating the emotional rollercoaster of life generally. Chronic stress is a heartbreaker, literally. It raises cortisol, spikes blood pressure, and can lead to unhealthy habits like emotional eating or skipping workouts. A 2021 study in The Lancet linked chronic stress to a higher risk of heart attack, especially in women.
However we can’t eliminate stress, so let’s manage it in ways that keep our hearts steady.
Here are some effective stress-busting strategies –
• Practice mindfulness – Even 5 minutes of deep breathing or meditation can lower cortisol levels. Simply sitting quietly and focusing on our breath can make all the difference. I love starting my day with a walking meditation—it’s like hitting the reset button.
• Connect with others – Social support is a heart-healthy booster. Laughter and connection are medicine, so call a friend, head to the movies with friends or go fore a boogie.
• Set boundaries – Saying no isn’t selfish; it’s vital self-care. Prioritise what matters and let go of the rest. I’ve learned to value and guard my time, plus my heart feels lighter for it.
• Get outside – Nature lowers stress hormones.
A walk in the park or even sitting in a garden (yours or a public one) can calm your mind and lower blood pressure.
A go-to for me is to light a candle, sip a herbal tea, and read a nourishing book.
Another goodie is to walk through in my mind each morning 3 things I’m grateful for, which shifts my focus and helps keep my heart and mind in harmony.
Preventative strategy #4 – sleep your way to a healthier heart
Sleep is a heart-healthy superhero, although one that can be elusive for some of us at least a little of the time, especially when our minds are racing in the wee small hours, we’re navigating hot flashes or restless legs. Poor sleep is linked to higher risks of hypertension, heart disease, and weight gain, according to a 2020 study in Sleep Medicine.
Hence it’s worth making sleep a non-negotiable part of our heart-health plan.
Aiming for 7–9 hours of quality sleep nightly can be a game changer.
Some top tips on how –
• Create a sleep haven – Keep your bedroom cool, dark, and quiet. Invest in comfy bedding and consider a fan for hot flashes.
• Stick to a routine – Going to bed and waking up at the same time daily can make all the difference. Consistency helps your body’s clock.
• Limit screen time – Blue light from phones disrupts melatonin. Avoid screens an hour before bed—trial reading instead.
• Wind down – A warm bath, feet-wash, gentle stretching, and/or a cup of chamomile tea signals it’s time to rest.
If menopause symptoms disrupt sleep, it may be worth considering natural remedies, and even keeping a glass of cold water by your bed for night sweats can help
Preventative strategy #5 – kick harmful habits
Bear in mind that smoking is a heart’s worst enemy—it damages blood vessels, raises blood pressure, and lowers HDL cholesterol. Stopping reduces heart disease risk significantly, even after years of smoking, as per a 2019 study in The American Journal of Preventive Medicine.
It’s worth asking your primary healthcare practitioner about cessation programs, or support groups, plus Alan Carr’s ‘how to stop smoking’ is a game changer.
Alcohol is another one to moderate given that the occasional glass of red wine can have heart benefits, although excess alcohol raises blood pressure and triglycerides. Stick to moderation, and if you don’t drink, there’s no need to start ☺
Preventative strategy #6 – get clarity
Knowledge is power ☺
Regular medical checkups can help to catch issues early, when they’re easier to manage.
Here’s what to consider –
• Blood pressure – Check annually, more often if it’s high. Hypertension is a major heart disease risk factor.
• Cholesterol – A lipid panel every 4–6 years (or more if at risk) monitors LDL, HDL, and triglycerides.
• Blood sugar – Screen for diabetes or pre-diabetes, which doubles heart disease risk in women.
• Heart tests – If you have risk factors (family history, smoking, etc.), your doctor may recommend an ECG or stress test.
Advocate for yourself. Women’s symptoms can be subtle, so if you feel off—fatigue, shortness of breath, chest discomfort—speak up. A 2023 study in The Journal of the American Medical Association emphasised that women benefit from early intervention.
Wrapping it up – your heart, your future
So the science of heart disease might show woman are at higher risk, however it also shows we’re not powerless. With these preventative strategies—nourishing food, joyful movement, stress management, quality sleep, stoping harmful habits, and proactive checkups—you’re building a fortress around your heart.
Start small.
Maybe it’s swapping butter for olive oil, enjoying a 10-minute walk, or scheduling that health practitioner’s visit. Every step counts.
Your heart is your strength, your rhythm, your life. Let’s keep it beating strong for all the love, laughter, and adventures ahead.
See you on this week’s #AlivewithFi ☺
1 A 2021 study published in the Journal of the American Heart Association found that postmenopausal women adhering to a plant-based approach including nuts, plant protein, soluble fibre and plant sterols—had an 11% lower risk of cardiovascular disease and a 14% lower risk of coronary heart disease over 15 years -https -//doi.org/10.1161/JAHA.121.021515[](https -//www.sciencedaily.com/releases/2021/08/210804123607.htm)
Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner. She’s an experienced practitioner since 1992 in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, speaker, educator, writer, certified raw vegan gluten-free chef, and Health Brand Ambassador.
