It’s time to talk about something that’s beating at the core of who we are—literally.
Our hearts.
Our incredible, tireless muscles that pump life through every moment, every laugh, every tear, every late-night chat with a friend or early-morning coffee run.
As women over 50, we’re at a point in life where we’ve earned our wisdom, our confidence, and, yes, a few laughter lines, however we’re also stepping into a season where our cardiovascular health deserves some extra love and attention.
Heart disease is the leading cause of death for women in many parts of the world, and while that might sound like a sobering statistic, here’s the empowering part – we have so much control over protecting our hearts. With the right habits, a sprinkle of intention, and a whole lot of self-love, we can keep our hearts strong, vibrant, and ready for all the adventures still ahead.
So, grab your favourite mug of tea or kombucha, and let’s dive into this comprehensive guide to heart-healthy habits for women over 50. I’m going to walk you through practical, science-backed strategies—everything from what’s on your plate to how you move, sleep, and manage stress—because protecting your cardiovascular health isn’t about perfection; it’s about progress, one intentional step at a time.
Ready? Let’s dive in.
Why heart health matters more than ever after 50
Let’s get real about why this matters.
Turning 50 is like crossing a threshold into a new chapter—one where we’re often more in tune with our bodies, plus more aware of how they’re changing. For women, the hormonal shifts of menopause play a big role in cardiovascular health. Oestrogen, which has been like a protective shield for our hearts in our younger years, starts to decline, and that can increase our risk of heart disease. Add to that the natural wear and tear of aging—maybe a little extra stress from life’s demands, a few too many years of not prioritising ourselves as much, or even a ‘pre-loaded gun’ of genetics—and it’s clear why we need to be proactive.
Now here’s the good news.
Heart disease isn’t inevitable.
Research shows that lifestyle choices account for a huge chunk of our heart health outcomes. Lifestyle choices are like putting the pre-loaded gun’s safety catch on.
The American Heart Association notes that up to 80% of heart disease and stroke events may be preventable with education and action.
Eighty percent!
That’s a number that makes me want to leap out of my chair and start moving.
So, whether you’re reading this because you’ve had a wake-up call, you’re caring for someone with heart issues, or you just want to thrive for decades to come, these habits are your roadmap to a stronger, healthier heart.
1. Fuel your heart with a nutrient-rich diet
What’s on your plate is a great place to start because we all know that food is one of the most powerful tools we have for our heart health. As women over 50, our bodies can be a little less forgiving than they used to be—those late-night ice creams or salty snack fests might not slide as easily as they used to—however that just means we get to be more intentional about nourishing ourselves in ways that feel good and actually taste good too.
A heart-healthy diet isn’t about deprivation; it’s about abundance. Think Mediterranean-style eating, which consistently ranks as one of the best ways of eating for cardiovascular health. Picture vibrant plates filled with colourful veges, juicy fruits, lean proteins, healthy fats and whole grains that make your heart sing.
Here’s how to make it work –
• Load up on fruits and veggies – Aim for a minimum of five servings a day. Think leafy greens like spinach and kale, antioxidant-rich berries, and cruciferous veggies like broccoli. These are packed with fibre, vitamins, and minerals that help lower blood pressure and reduce inflammation.
Pro tip – keep a bowl of pre-washed veggies or fruit on your counter for easy snacking.
• Choose heart-healthy fats – Swap out saturated fats (think butter or fatty cuts of meat) for unsaturated fats like olive oil, avocados, nuts, and fatty fish like salmon or mackerel. Omega-3 fatty acids in fish are superstars for reducing triglycerides and keeping your arteries flexible.
• Go whole grain – Ditch the white bread and refined carbs for whole grains like quinoa, brown rice, whole-wheat pasta or oats. They’re higher in fibre, which can help lower cholesterol and keeps blood sugar steady—key for heart health.
• Limit sodium and sugar – Too much salt can raise blood pressure, and excess sugar can contribute to weight gain and inflammation. Check labels on processed foods (soups, sauces, and snacks are sneaky culprits), and aim for less than 2,300 mg of sodium daily—ideally closer to 1,500 mg if you have higher blood pressure.
• Enjoy treats mindfully – Yes, you can still have dark chocolate or a glass of wine! Dark chocolate (70% cocoa or higher, and dairy-free) and moderate red wine consumption (one glass once or twice a week) have heart-healthy antioxidants. Just keep portions in check.
A couple of ideas to trial – roasted veggies with a drizzle of olive oil and rosemary or blending a smoothie with baby, spray-free spinach, berries, and a scoop of almond butter.
Your heart—and your taste buds—will be grateful.
2. Move your body in ways that feel joyful
Exercise.
Yup, sometimes that word feels like a chore, however moving your body is one of the kindest things you can do for your heart, and it doesn’t have to mean slogging away on a treadmill.
We’re not chasing six-pack abs (unless that’s you, in which case – go you good thing!); we’re aiming for consistent, enjoyable movement that strengthens our cardiovascular system and boosts our mood.
The American Heart Association recommends at least 150 minutes of moderate aerobic activity per week (that’s about 30 minutes, 5 days a week) or 75 minutes of vigorous activity, plus muscle-strengthening exercises twice a week.
However let’s break that down into real life –
• Aerobic activity – This is anything that gets your heart pumping. Brisk walking, swimming, dancing, zumba, cycling, or even gardening counts. If you’re new to exercise, start with 10-minute walks and build up gradually.
• Strength training – Lifting weights, using resistance bands, or doing bodyweight exercises like planks, squats or push-ups helps maintain muscle mass, which supports metabolism and heart health. Plus, feeling strong is incredibly empowering.
• Flexibility and balance – Yoga or tai chi not only improve flexibility, they also reduce stress, which is a major win for your heart. I wouldn’t miss my wee spell of gentle yoga flow in the morning – it sets my whole day up for calm and focus.
The key is to find movement you love.
Maybe it’s hiking with yours or a friend’s dog, taking a spin class, or jogging around the park. Whatever it is, make it a non-negotiable part of your week.
And if you’re dealing with joint issues or other limitations, you’re welcome to reach out for ideas and guidance on low-impact options.
Your heart deserves the effort.
3. Tame stress before it taxes your heart
Let’s face it, life can throw us some curveballs—whether it’s juggling work, caring for aging parents or navigating the emotional ups and downs of life.
Chronic stress is like kryptonite for your heart. It raises cortisol levels, spikes blood pressure, and can lead to unhealthy coping habits like overeating or skipping exercise. However here’s the thing – we will never eliminate stress, however we can learn to manage it in ways that protect our cardiovascular health.
Here are some strategies that have been game-changers for me and so many clients of mine –
• Mindfulness and meditation – Even five minutes a day of deep breathing or guided meditation can lower stress hormones. Simply sitting quietly and focusing on our breath can make all the difference.
• Connect with your people – Social support is a heart-health booster. Schedule cupa or walking dates, join a dance class or book club, or just call a friend to chew the fat. Laughter and connection are medicine for the soul and the heart.
• Set boundaries – It’s ok to say no.
Yep really it is.
Protecting your time and energy isn’t selfish; it’s essential. I’m learning to prioritise what truly matters and let go of the rest—my heart is feeling lighter for it.
• Get outside – Nature is a natural stress reliever. A walk on the beach or in the park, a bike ride or time in your garden can lower blood pressure and calm your mind.
One of my go-to stress-busters is gardening. I’ll arm myself with my water bottle, raincoat (as at the time of writing!) and favourite Niwashi tool and head to the vege beds which are guaranteed to need weeding in one spot or another.
It’s literally like a mini therapy session, and it helps me practice letting go.
4. Prioritise sleep for a restful heart
Sleep is the unsung hero of heart health, and yet so many of us can struggle with it, especially when mixed with hot flashes, night sweats, or a racing mind we can be kept tossing and turning. Poor sleep is linked to higher risks of high blood pressure, heart disease, and even weight gain, so let’s make those Z’s a priority.
Aim for 7–9 hours of quality sleep per night.
Here’s how to set yourself up for success –
• Create a sleep sanctuary – Keep your bedroom cool, dark, and quiet. Invest in comfy bedding and consider blackout curtains or even a white noise machine.
• Stick to a routine – Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.
• Limit screen time – The blue light from phones and tablets can mess with melatonin production. Trial avoiding screens at least an hour before bed—swap scrolling for a good book.
• Wind down – A relaxing pre-bed routine—like a warm bath, or simply washing your feet, gentle stretching, or reading. This signals to your body that it’s time to rest.
If menopause symptoms are disrupting your sleep, there are a variety of natural remedies that can be effective. Clients have found that a small fan by their bed and keeping a glass of cold water nearby have been lifesavers for those night sweats.
5. Stay on top of health checkups
It makes sense to stay proactive with your health care as regular checkups and screenings can be a way to catch potential issues early, when they’re easier to manage.
Here’s what to include –
• Blood pressure – High blood pressure is a major risk factor for heart disease, and it’s often called the ‘silent killer’ because it can have no symptoms. Check it at least annually, more often if it’s elevated.
• Cholesterol ratios + types’ levels – Get a lipid panel to monitor your LDL (bad cholesterol), HDL (good cholesterol), and triglycerides. Aim to check every 4–6 years, or more frequently if you have risk factors.
• Blood sugar – Diabetes significantly increases heart disease risk. A fasting blood sugar test or A1C can help catch pre-diabetes or diabetes early.
• Heart-specific tests – Depending on your risk factors (family history, smoking, obesity, etc.), your doctor might recommend an ECG, stress test, or other screenings.
Don’t be afraid to advocate for yourself. If something feels off—shortness of breath, chest discomfort, unusual fatigue—speak up. Women’s heart attack symptoms can be subtler than men’s, so trust your instincts.
If you are taking any meds, check out the potential side effects so you can be aware.
6. Kick harmful habits to the curb
If you smoke, this is your loving nudge to stop.
Smoking is one of the worst things for your heart—it damages blood vessels, raises blood pressure, and lowers good cholesterol. Quitting isn’t always easy, however there are so many resources, from Alan Carr’s highly effective ‘How to Stop smoking’ book, to nicotine patches to support groups, to help you through. It’s worth finding a plan that works for you.
Alcohol is another one to watch. While a glass of red wine might have heart benefits, too much alcohol can raise blood pressure and triglycerides. Stick to no more than one drink every few days, and if you don’t drink, there’s no need to start.
7. Embrace a heart-healthy mindset
Finally, let’s talk about mindset, because protecting your heart isn’t just about your body—it’s about your spirit. We’ve all got stories, scars, and dreams that shape who we are.
Embracing a heart-healthy mindset means choosing to prioritise yourself, to see looking after your health as an act of love, not a burden.
Celebrate small wins. Maybe you walked 10 minutes today or swapped soda for sparkling water. That’s progress.
Be kind to yourself on the days when life feels overwhelming.
Surround yourself with people who lift you up.
And keep dreaming big—your heart is ready to carry you through all the beautiful moments still to come.
Wrapping it up – your heart, your power
Please know that your heart is your superpower, and every choice you make to nourish it is a gift to yourself and everyone who loves you.
From vibrant, veggie-packed meals to joyful movement, from stress-soothing rituals to restful sleep, these habits are about living fully, fiercely, and fearlessly at every age, including after 50.
Start small, stay consistent, and know that every step you take is building a stronger, healthier heart.
So, here’s my challenge to you – pick one habit from this overview and trial it for yourself this week. Maybe it’s adding some berries to your morning muesli, signing up for a yoga class, or scheduling a check up with your health professional.
Whatever it is, do it with a light heart. Because your heart deserves it, and so do you.
See you on this week’s #AlivewithFi 🙂
1 Researchers found that people who maintained 5 healthy lifestyle factors lived more than a decade longer than those who didn’t –
https://www.nih.gov/news-events/nih-research-matters/healthy-habits-can-lengthen-life
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.
