This guide outlines evidence-based, heart-healthy practices and lifestyle choices to support heart health for those of us who are / know and care about women in their 40s and beyond.
Heart disease is the leading cause of death for women, according to the Heart Foundation NZ, Ministry of Health NZ, Office for National Statistics (ONS) UK, and CDC, with risk increasing due to aging and hormonal changes.
Let’s dive into why heart health is critical – especially at this stage, how women’s biology affects cardiovascular risks, and practical, research-supported strategies to maintain a healthy heart. 1
Why heart health matters in your 40s and beyond
In your 40s and beyond, heart health becomes a priority as protective factors diminish, especially for women. Declining oestrogen levels during perimenopause and menopause reduce blood vessel flexibility, increase cholesterol, and elevate inflammation, raising the risk of heart disease, including heart attacks and strokes. A 2021 Circulation study reported that women’s coronary heart disease risk doubles after age 45.
Unique risk factors for women include chronic stress, past pregnancy complications like preeclampsia, and autoimmune conditions, which increase cardiovascular risk, per a 2022 Journal of the American Heart Association study.
Women’s heart attack symptoms—such as fatigue, indigestion or jaw discomfort—can be tricky to spot, making proactive prevention essential. Adopting targeted lifestyle practices can reduce risks and support long-term heart health.
How aging affects your heart
Aging impacts women’s heart health in specific ways and understanding these changes can help us add in effective prevention strategies –
- Hormonal changes – Declining estrogen in perimenopause and menopause reduces vascular flexibility and increases LDL cholesterol and inflammation. A 2023 Menopause study noted a20% higher cardiovascular risk post-menopause
- Rising blood pressure – Aging stiffens blood vessels, increasing blood pressure and heart strain. A 2021 Hypertension study found women in their 40s are at higher risk for hypertension
- Metabolic shifts – Slower metabolism leads to weight gain, particularly visceral fat, which increases heart-damaging inflammation. A 2022 Obesity study linked visceral fat in women over 40 to a 15% higher heart disease risk
- Arterial changes – Accumulated stress, poor diet, or inactivity can cause plaque build up, increasing atherosclerosis risk. Women are more susceptible to microvascular disease -having smaller blood vessels, per a 2023 European Heart Journal study
- Stress impact – Midlife stress from career or care giving can amplify heart strain. A 2021 Psychosomatic Medicine study found chronic stress in women over 40 raises cardiovascular event risk by 25%
These changes help emphasise the need for targeted heart-healthy practices starting in our 40s.
Heart-healthy practices for women
Below are evidence-based practices tailored for those of us who are women in our 40s and beyond, to support cardiovascular health. These strategies are practical, research-backed, and designed to integrate into daily life.
Adopt interval walking
Interval walking—alternating fast and slow paces—improves cardiovascular fitness, lowers blood pressure, and reduces visceral fat. A 2022 Journal of the American College of Cardiology study found that women over 40 who practiced interval walking three times weekly reduced heart disease risk by 18%.
Top tip – Aim for 20–30 minutes, alternating 1 minute fast with 2 minutes slow, 3 times a week.
Include vitamin K-rich foods
Vitamin K, found in spinach, silverbeet/Swiss chard, and natto, supports blood clotting and prevents arterial calcium build up. A 2023 Nutrients study showed women over 40 eating vitamin K-rich foods had 12% less arterial calcification.
Top tip – Incorporate 1–2 servings daily, such as spinach in smoothies or v lightly steamed silverbeet/Swiss chard.
Practice strength-building yoga
Strength-focused yoga asanas/poses, like plank or warrior, enhance circulation, build muscle, and reduce stress. A 2021 Journal of Alternative and Complementary Medicine study found that twice-weekly yoga lowered blood pressure and inflammation by 15% in women.
Top tip – Trial 20-minute sessions 2–3 times a week.
Consume beets for nitric oxide
Beets, rich in nitrates, increase nitric oxide, improving blood vessel function and lowering blood pressure. A 2022 Hypertension study reported 10% better vascular function in women over 40 consuming beets daily.
Top tip – Include roasted beets or beet juice 3–4 times weekly.
Maintain mindful hydration
Proper hydration reduces heart strain. A 2023 Journal of the American College of Cardiology study found that adequate hydration lowered heart strain by 12% in women over 40.
Top tip – trial drinking 8–10 cups of water daily, adding one electrolyte-rich option like natural (low-sugar) coconut water.
Use heart-focused affirmations
Daily affirmations reduce stress, supporting heart health. A 2022 Psychosomatic Medicine study showed a 10% reduction in stress hormones in women using affirmations.
Top tip – trial repeating 3–5 affirmations, like ‘my heart is vibrant,’ for 2 minutes each morning.
Add anti-inflammatory spices
Spices like cardamom, ginger, turmeric, saffron, and cloves reduce inflammation. A 2023 Journal of Nutritional Biochemistry study found that women using these spices had 11% lower inflammation markers.
Top tip – Add one spice daily to meals, such as cinnamon in coconut milk hot chocolate or ginger in green tea.
Create an evening ritual
A calming evening routine (with reading, stretching, or a small cup of rooibos tea) improves sleep and reduces inflammation. A 2021 Sleep Medicine study showed that nightly rituals improved heart rate variability by 13% in women over 40.
Top tip – Dedicate 5-10 minutes nightly to practicing a wind-down routine.
Your heart-healthy action plan
If you’re feeling like making a positive change, trial implementing these practices with a week-long plan that might look like this –
- Day 1 – Interval walk for 20 minutes.
- Day 2 – Add baby spinach to a meal.
- Day 3 – Complete a 10 or 20-minute strength-building yoga session.
- Day 4 – Eat roasted beets or drink beet juice.
- Day 5 – Drink 8–10 cups of water and one electrolyte-rich, no-sweetner/sugar-added drink.
- Day 6 – Practice 3–5 heart-focused affirmations for 2 minutes.
- Day 7 – Use cinnamon or ginger in a meal and establish a 5-minute evening ritual.
Repeat weekly, adjusting to your routine and if you’re concerned, check in with your primary healthcare practitioner.
Conclusion
Your 40s and beyond are a time to hone in on our heart health, especially given hormonal and lifestyle changes. By embracing interval walking, vitamin K-rich foods, strength-building yoga, beets, mindful hydration, affirmations, anti-inflammatory spices, and positive evening rituals, we can reduce cardiovascular risks and enhance vitality.
These practices can be our way to protect our hearts and embrace this chapter with energy and resilience.
See you on this week’s #AlivewithFi 🙂
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.
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1 Some useful info showing how factors including diet quality, physical activity, smoking history and amount, alcohol consumption, and waist circumference, significantly impact heart health https -//pmc.ncbi.nlm.nih.gov/articles/PMC10356042/