Heart Attacks in Women: Risks and 9 Daily Habits to Protect Your Heart

Key points:

Heart attacks are not only a risk for older adults or men; women, especially post-menopause or those with risk factors like hypertension, diabetes, and obesity, are also vulnerable. Fortunately, simple daily habits can significantly reduce the risk.

Dr. Cynthia El-Hage, a nutrition and food science expert, explains that maintaining heart health doesn’t require miracles, just small but important lifestyle changes.

9 Daily Habits to Protect Your Heart

1. Start your day with light physical activity:
   Walk 20-30 minutes or do stretching/yoga in the morning to activate circulation, strengthen your heart muscle, and lower “bad” cholesterol. No gym needed—just comfortable shoes and motivation.

2. Eat a heart-healthy diet:
   Focus on fresh fruits and vegetables, fatty fish (like salmon or tuna) twice a week, whole grains (oats, whole wheat), and reduce saturated/trans fats (fried foods, fast food) and excess sugar. Limit salt intake and use natural spices like thyme and garlic instead.

3. Manage stress:
   Chronic stress raises cortisol and adrenaline, increasing heart attack risk. Take time daily for meditation, deep breathing, quiet reading, walking in nature, or journaling.

4. Get regular, deep sleep:
   Aim for 7-8 hours per night. Poor sleep increases risks of hypertension, obesity, and diabetes. Avoid screens at least an hour before bedtime.

5. Regular medical check-ups:
   Monitor blood pressure, triglycerides, cholesterol, and blood sugar levels even if you feel fine. If there’s a family history of heart disease, stay vigilant.

6. Avoid smoking and secondhand smoke:
   Smoking is a major cause of heart attacks. Even passive exposure increases risk.

7. Moderate coffee intake:
   Drinking 2-3 cups daily may benefit heart health due to antioxidants like polyphenols. Limit caffeine to under 4 cups per day to avoid side effects like temporary blood pressure spikes, insomnia, or rapid heartbeat.

8. Stay well hydrated:
   Drink 6-8 cups of water daily to prevent dehydration, which stresses the heart. Keep an eye on urine color—it should stay light.

9. Listen to your body:
   Don’t ignore symptoms like chest pain or pressure, jaw/neck/shoulder pain, nausea, dizziness, or unexplained fatigue.

Additional Heart-Healthy Tips

• Eat protein in the morning: 25-30 grams at breakfast helps balance blood sugar, supports muscle, and keeps you full.

• Consider magnesium and vitamin K2 supplements: These help regulate blood pressure and protect arteries (consult your doctor).

• Avoid screens right after waking: Reduces stress hormone cortisol and calms the nervous system.

• Get morning sunlight: Supports your circadian rhythm, improves sleep, and boosts metabolism.

• Drink a full glass of water before coffee: Helps hydrate and stabilize blood pressure.

• Avoid processed snacks: Even those marketed as healthy often contain hidden sugars.

• Monitor heart rate and blood pressure weekly: To detect early changes.

• Eat a wide variety of plant foods: 30+ types weekly to improve gut health and reduce inflammation.

• Maintain a healthy weight: Excess weight strains the heart and increases risk of chronic diseases.

• Control cholesterol and blood sugar: High LDL (“bad”) cholesterol clogs arteries; high blood sugar raises heart disease risk.

• Manage blood pressure: Known as the “silent killer,” it often shows no symptoms but can cause sudden heart attacks.

Final note:

Following prescribed medications for blood pressure, cholesterol, diabetes, or clot prevention is crucial. Stopping medication without medical advice can increase risk. Recovery from a heart attack is just the start of a new lifestyle requiring commitment. These daily habits are not just recommendations but life-saving tools to reduce the chance of another heart attack.