When I was just 21, my world shattered in a way I could never have prepared for.

My father —strong, always-dependable, seemingly invincible — died suddenly of a massive heart attack at just 50.

One moment he was here, reassuringly constant, and the next, he was gone.

In the whirlwind of grief, fear, and confusion that followed, doctors sat me down and told me that I, too, was at extreme risk.

Tests showed early warning signs.

They said I would need to start lifelong medication immediately or, in their words, I’d be dead within three to four years.

I remember sitting there, stunned and numb.

Twenty-one years young, being told I had an invisible ticking time bomb inside me.

However even then, even in my rawness and pain, something inside me said ‘there must be another way.’

I respectfully declined the drug path, instead diving headfirst into studying heart health, lifestyle medicine, nutrition, stress, movement, emotional resilience — everything I could get my hands on.

I made it my life’s focus.

Fast forward to today- I’m in my 50s (as I write), living with more energy, vitality, and joy than I had even back then.

No medications.

No regrets.

Simply a commitment to a lifestyle that loves my heart.

And because heart disease is so personal to me — and because so many women still don’t know the dangers — it’s time to connect with you about it.

Because you deserve to know the truth about your heart.

Why heart disease Is a ‘silent killer’ for women

For decades, heart disease was seen as a ‘man’s disease.’

The images on TV, the studies, the ads — they all centred on men clutching their chests and collapsing.

What about the reality?

Heart disease is the #1 killer of women worldwide.

It kills more women than all forms of cancer combined.

And here’s what’s even more shocking – women often have different symptoms than men.

Subtle.

Sneaky.

Easy to dismiss.

While a man may experience the ‘classic’ crushing chest pain, women may have symptoms like-

  • Shortness of breath
  • Nausea
  • Back pain
  • Jaw pain
  • Unusual fatigue
  • Light-headedness
  • Anxiety or a sense of dread

And because these signs don’t always scream heart attack the way chest pain does, women often delay seeking help — sometimes fatally.

The unique biology of women’s hearts

Let’s focus in for just a second, because understanding this will change the way we think about women’s health forever.

Women’s hearts and arteries are literally different from men’s –

  • Smaller arteries– Women’s coronary arteries are smaller and more prone to micro-vascular disease — tiny blockages that traditional tests often miss.
  • Different plaque patterns– Men typically develop large, hard plaques; women are more likely to have soft plaque, which can rupture unpredictably.
  • Hormonal shifts– Oestrogen has a protective effect on blood vessels, however after menopause, when oestrogen levels plummet, women’s risk skyrockets.
  • Inflammation– Women often have higher levels of inflammation, which plays a direct role in arterial damage.

So no, it’s not just that women have ‘bad luck’ — womens’ biology sets the stage in a very particular, very dangerous way.

And unless you know this and act proactively, you can be walking around with early heart disease without even realising it.

Risk factors you might not know about

Sure, the usual culprits — high blood pressure, high cholesterol, smoking — matter.

However women also face unique or underappreciated risks-

  • Pregnancy-related complications– Conditions like preeclampsia, gestational diabetes, and preterm birth are huge predictors of future heart disease risk.
  • Autoimmune diseases– Women are more likely to develop conditions like lupus and rheumatoid arthritis, which massively raise heart risk.
  • Mental health– Depression and anxiety are not just emotional; they are cardiovascular risks. Women are twice as likely as men to be diagnosed with depression.
  • Menopause– The hormonal drop-off during menopause impacts fat distrihoweverion, blood pressure, and cholesterol — all hitting the heart hard.

In short, the female heart walks a tightrope through life.

However knowledge is power — and action is even more powerful.

What you can do – protecting your heart like your life depends on it (because It does)

Alright, my friend — this is where it gets exciting.

Because you are not powerless.

You have so much influence over the health of your heart, starting today.

Here’s exactly what to focus on –

1. Become a fierce advocate for yourself

First and foremost- You must be your own advocate.

Too many women are brushed off when they report symptoms or concerns.

Too many heart attacks are missed.

Ask for the right tests-

  • Coronary calcium score (a CT scan that measures plaque build up)
  • Advanced cholesterol panels (look beyond ‘good’ and ‘bad’ cholesterol)
  • Inflammation markers like hs-CRP
  • Hormone panels if you’re perimenopausal or menopausal

If you’re dismissed or not taken seriously?

Find a different doctor.

This is your life we’re talking about.

2. Master the big three – blood pressure, blood sugar, and blood fats

These 3 markers act like flashing warning lights for your heart-

  • Blood pressure– Aim for below 120/80. Silent hypertension is devastating.
  • Blood sugar- Keep fasting glucose below 90 mg/dL; insulin sensitivity matters even more than sugar levels.
  • Blood lipids– Focus on lowering triglycerides and small, dense LDL, not just total cholesterol. 1

Testing regularly — and actually understanding your results — can change your life trajectory.

3. Eat like your heart is listening (because it is)

Food is our medicine. Or it’s our poison.

Every single meal is a message to our hearts.

Focus on-

  • Plants– Tons of vegetables, especially leafy greens and cruciferous veggies.
  • Healthy fats– Extra virgin olive oil, avocado, walnuts, wild-caught salmon, extra vigin, raw coconut oil.
  • Fibre– Whole, real foods rich in fibre lower cholesterol naturally.
  • Anti-inflammatory spices– Turmeric, ginger, cinnamon.

Avoid-

  • Ultra-processed foods
  • Refined sugars
  • Trans fats and seed oils (canola, soybean, corn)

And remember- it’s not about ‘perfection’ — it’s about patterns over time.

4. Move in a way you love

Exercise isn’t just about weight.

It’s about blood flow, oxygenation, mitochondrial health, and emotional resilience.

Aim for-

  • 150 minutes of moderate activity per week (brisk walking, cycling, dancing, swimming)
  • Strength training twice a week to support metabolism and blood vessel flexibility
  • Daily movement — even gentle stretching or a walk around the block helps.

Find movement you enjoy — joy is a nutrient too.

5. Master stress (so it doesn’t master you)

Chronic stress damages arteries.

It’s not a metaphor. It’s literal.

When you’re stressed-

  • Blood pressure rises
  • Inflammatory chemicals surge
  • Arteries stiffen
  • Heart rhythm becomes erratic

You need daily, tangible ways to lower stress, such as-

  • Deep breathing exercises
  • Meditation (even five minutes counts)
  • Gratitude journaling
  • Time in nature
  • Connecting with people you love

Stress management isn’t a luxury.

It’s a core pillar of heart health.

6. Get serious about sleep

Sleep is when your heart repairs itself.

It’s non-negotiable.

Women often struggle with sleep, especially in midlife.

However skimping on sleep raises blood pressure, blood sugar, and heart attack risk.

Tips –

  • Go to bed and wake up at consistent times
  • Make your room cool, dark, and quiet
  • Avoid screens an hour before bed
  • Consider magnesium or herbal supports if needed

7. Connect — really connect

Loneliness is as dangerous as smoking fifteen cigarettes a day.

It’s not just an emotional pain — it’s a physical threat to your heart.

Prioritise real, deep, nourishing connections-

  • Family
  • Friends
  • Community
  • Support groups

Find your people. Love them fiercely.

Final thoughts – your heart is listening

If you take away one thing from this time you’ve invested reading today, let it be this…

You have so much more power than you’ve been told.

Yes, women face unique risks.

Yes, heart disease is serious.

However your body is brilliant.

It wants to heal.

It wants to thrive.

Every small decision you make — every meal, every walk, every deep breath, every good night’s sleep — adds up.

I stand here as living proof.

I was supposed to be a ‘statistic’ by 24.

Instead, I’ve had the bonus of living a vibrant, joyful life in my 50s, filled with passion, energy, and purpose.

And so can you.

Protect your heart.

Honour your life.

Because you’re worth every beat.

See you on this week’s #AlivewithFi 🙂

1 Worth a listen for awareness of our cardiovascular health, from Dr Mark Hyman https://www.youtube.com/watch?v=TTsDlPd7K4I

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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