Heart-to-heart’s can be handy.
Let’s be clear – many of us can feel like we’re juggling so much – careers, families, friendships, maybe even a side hustle or two, and somewhere in that whirlwind, we’re supposed to keep our hearts ticking strong.
However here’s the thing – there’s a ton of misinformation floating around about heart health.
Myths that make us think we’re immune to heart issues, or that we should focus on the wrong stuff, or, here’s an interesting one for those of us who are women—that we’re somehow ‘less at risk’ than men.
Spoiler alert – heart disease doesn’t care about your gender, and in fact it’s the number one killer of women worldwide.
So, select your herbal or decaf (we’ll get to that!), and let’s bust some of the biggest heart health myths that we, especially those of us who are women, need to stop believing right now. Because knowledge is power, and your heart deserves the truth.
Myth 1 – Heart disease Is a ‘man’s problem’
Many of us have come across the idea that heart disease is something that happens to men—picture the stereotypical image of a guy clutching his chest during a stressful board meeting.
However here’s the sobering truth – heart disease kills more women than men every single year.
According to the CDC, about 1 in 5 female deaths in the U.S. is due to heart disease. That’s not a small number, and it’s not something we can brush off.
The challenge? For those of us who are women, we’ve been conditioned to think it’s not our issue, so we miss the warning signs. Women’s symptoms can be sneakier than men’s—less ‘Hollywood heart attack’ and more like fatigue, nausea, or even jaw pain.
So, let’s rewrite the script – heart disease is our problem, too, and we need to own it. Start by knowing your risk factors (more on that later) and talking to your primary healthcare practitioner about your heart, no matter how young or ‘healthy’ you feel.
Myth 2 – You’re too young to worry about your heart
Raise your hand if you’ve ever thought, ‘I’m only in my 30s (or 40s), I’ve got loads of time to think about my heart health later!’
Hmmmm. Here’s the reality check – heart disease doesn’t wait until you’re retired.
Atherosclerosis—that’s the technical term for plaque build up in your arteries—can start as early as your teens or 20s. And for women, certain life stages like pregnancy or menopause can crank up your risk. For example, conditions like gestational diabetes or preeclampsia during pregnancy can signal a higher chance of heart issues down the road.
Plus, younger women are increasingly facing risks thanks to stress, poor diets, and sedentary lifestyles (eg social media binging).
The good news? You can start protecting your heart now.
Swap that second latte for a brisk walk, opt for nutrient-dense options with plenty of fresh veges and fruits and check your blood pressure regularly.
Your future self will thank you.
Myth 3 – If you’re thin, your heart is fine
This one’s a biggie, especially for those of us who’ve been bombarded with diet culture nonsense our whole lives.
You might think, ‘I’m a size x, y or z, so my heart’s got to be in great shape!’ However, size and weight aren’t the whole story. You can be trim and still have oxidised cholesterol, high blood pressure, or insulin resistance—conditions that don’t care about your dress size. This is especially true for women with a family history of heart disease or those who carry extra weight around their midsection (yep, that ‘apple’ shape is riskier than a ‘pear’). It’s called ‘metabolically unhealthy normal weight,’ and it’s a sneaky risk factor.
On the flip side, you can be curvier and have a super-healthy heart if you’re active and eating well.
So, ditch the scale obsession and focus on what really matters – regular exercise, a diet rich in fruits, veggies, and healthy proteins, and knowing your numbers (cholesterol, blood pressure, and blood sugar).
Your heart cares more about your habits than your BMI.
Myth 4 – Heart attacks look the same for women as for men
Picture this – you’re watching a movie, and someone has a heart attack—clutching their chest, gasping, collapsing dramatically. That’s what we’ve been taught to expect, right?
However for women, heart attacks can be way more subtle, and that’s why we often miss them. Sure, some women get chest pain, however many experience symptoms like shortness of breath, nausea, back or jaw pain, or even just feeling ‘off.’
Women are more likely to downplay their symptoms or chalk them up to stress or menopause, which can delay life-saving treatment. So, here’s your action plan – learn the signs (check out the Mayo Clinic’s summary), and if something feels wrong, don’t wait—call 111 If you’re in NZ!)
Better to be safe than sorry, always.
Myth 5 – You can’t do anything about family history
I get it—if like me you have family members who have/had heart disease, it can feel like you’re doomed, like your genes are a ticking time bomb.
However while family history is a risk factor, it’s not a death sentence. Your lifestyle choices can make a huge difference 1
Think of your genes as the cards you’re dealt that load the gun – and how you play them is up to you. Namely by following a health-focused lifestyle, you can put a safety catch on that gun so that it’s harder for it to go off.
For example, studies show that eating a Mediterranean-style diet—lots of veges, nuts, organic olive oil and fish—can slash your heart disease risk, even if it runs in your family. The same goes for staying active, managing stress, and stopping smoking (if that’s your thing).
Plus, knowing your family history can be a superpower—it gives you a heads-up to be proactive – as it certainly has been for me.
Talk to your primary healthcare practitioner about extra screenings, like a coronary calcium scan, (this has been a game-changer for me) and make heart-healthy habits your daily go to.
You’ve got more influence than you think J
Myth 6 – Stress doesn’t really affect your heart
Between work deadlines, family commitments, and attempting to keep up with life being all-go at times, stress is – to a greater or lesser extent – our constant companion.
However many of us have been told to ‘just relax’ like it’s no big deal, right?
Wrong.
Chronic stress is a major player in heart disease, especially for women. When you’re stressed, your body pumps out cortisol and adrenaline, which can raise blood pressure and inflammation over time.
Plus, stress can lead to unhealthy coping habits—including emotional eating, skipping workouts, or that extra glass of wine.
I’m not saying you need to meditate for an hour a day (though, if that’s your thing, go for it), however small stress-busters like deep breathing, a quick walk, or even sharing with a friend can protect your heart.
And it’s time to normalise saying ‘no’ to things that overload your plate.
*Your* heart deserves some TLC, too.
Myth 7 – All fats are bad for your heart
Raise your hand if you grew up in the low-fat diet craze of the ‘90s, where margarine was king and avocados were the enemy.
Yep, that was the go.
However here’s the truth – not all fats are created equal, and some are actually good for your heart. Healthy fats—like those in organic, virgin olive oil, avocados, nuts, virgin organic coconut oil, and fatty fish like salmon—are your heart’s BFFs. They can lower bad cholesterol (LDL) and boost good cholesterol (HDL).
The real villains?
Trans fats (found in some processed foods) and excessive saturated fats (think fatty cuts of meat).
So, no need to fear fats—just choose wisely.
Drizzle olive oil on your salad, snack on a handful of pre-soaked or activated almonds, and consider a daily fish oil supplement (look for one that’s mercury-free, deep-water, environmentally sustainable.)
Your heart will thank you, and your taste buds will, too!
Myth 8 – Menopause is just a phase, not a heart risk
When it comes to menopause, it’s not just about hot flashes and mood swings—it’s a major turning point for your heart.
When oestrogen levels drop, your risk of heart disease climbs. Oestrogen helps keep blood vessels flexible and protects against plaque build up, so losing it has an impact.
Plus, menopause can come with weight gain, higher cholesterol, and blood pressure changes, all of which can gang up on your heart.
However here’s the empowering part – you can fight back. Regular exercise (aim for 150 minutes a week of moderate activity), a heart-healthy diet, and keeping tabs on your numbers can keep your heart strong through menopause and beyond. And if you’re considering hormone replacement therapy (HRT), talk to your primary healthcare practitioner about the risks and benefits—it’s not always the fit it can be promised to be.
Myth 9 – Supplements can replace a healthy lifestyle
Whilst supplements like mercury-free omega-3s or antioxidants can help, it’s not possible for them to be a full replacement the basics – a balanced, nutrient-dense diet, exercise, managing stress and not smoking or drinking alcohol to excess.
In fact, certain supplements (like vitamin E or beta-carotene) might not help and could even harm when they’re delivered in a poor-quality formulation.
And that glass of red wine? Moderation is key—one drink each few days max for women, and it’s not a free pass to skip other healthy habits.
A healthy lifestyle is key – and when coupled with selecting the best Nutritionals available, makes for a powerful combination for lifelong heart health.
If you’d like to know the basics of what to look for in a supplement, I’ve been researching this area since 1989, and am happy to help.
Myth 10 – You’d know if you had high blood pressure or cholesterol
This one’s sneaky because high blood pressure (hypertension) and high levels of oxidised cholesterol can be silent killers. You could be walking around with sky-high numbers and feel totally fine—until a heart attack or stroke hits. Women are especially prone to under diagnosis because we’re less likely to recognise subtle symptoms like fatigue or headaches.
The solution?
Get clear on your blood pressure at least once a year (more if you have risk factors), and ask for a lipid panel to measure your cholesterol. If your cholesterol numbers are off – it’s ideal to gain clarity on whether there’s a risk from oxidised cholesterol being laid down in your arteries by having a calcium score test. And of course lifestyle changes like cutting sodium, managing stress, eating more fibre, and moving more can make an important difference.
Wrapping it up – take charge of your heart
So it’s clear your heart is your superpower—it keeps you going through every triumph, laugh and tear.
However it’s up to each of us to protect our hearts by ditching these myths and embracing the truth. Heart disease doesn’t discriminate, however it is preventable, and you have the tools to make a difference.
Start small – swap one processed snack for a piece of fruit, take a 10-minute walk, or schedule that overdue check up.
Talk to your primary healthcare practitioner, know your risks, and listen to your body. You’re not just living for today—you’re building a healthier, stronger tomorrow. So, let’s start loving our hearts the way they deserve.
Here’s to thriving, rather than surviving.
See you on this week’s #AlivewithFi 🙂
1 Interesting research showing positive impacts of lifestyle on cardiovascular healthhttps://www.ahajournals.org/doi/10.1161/CIR.0000000000001031
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.
