5 Ways to Prevent Heart Disease in Women

Heart disease is a leading cause of mortality in the U.S., and this disease has not been kind to women. Estimates suggest roughly one in five American women die from heart disease each year, which is the leading cause of death among women. Lifestyle habits, genetics, and high blood pressure are risk factors that contribute to this disease, with habits being a modifiable portion that adults have control over. 

Lifestyle choices include anything from food intake to physical activity and can play a major role in how heart disease progresses. While genetics states the question is heart disease hereditary, unfortunately simply being a woman places you at increased risk. 

Specifically, women with early period onset under age 11 years, early menopause under 40 years, polycystic ovarian syndrome (PCOS), and complications from pregnancy are at higher risk of developing heart disease. Fortunately, there are some lifestyle habits that can be utilized each day to support a reduced risk with tips listed below to aid in reducing overall risk.  

5 Ways to Prevent Heart Disease in Women

  1. Make Diet Modifications – An important element in helping to prevent heart disease is to modify the fats you eat. Rather than eating processed foods that contain saturated fats, consuming whole grain, less processed options with poly and monounsaturated fats is desirable. Saturated fats contribute to bad cholesterol (LDL), which can lead to coronary artery disease and increased risk. 
  2. Stop Smoking – If smoking is a part of your life, it is important to stop as soon as possible.  Smoking can contribute to the narrowing and hardening of blood vessels, which may lead to a heart attack or stroke.
  3. Get Physically Active – Adults should aim to get 150 minutes of moderate-intensity physical activity every week. Physical activity can help to strengthen the heart, blood vessels, and can help the body to maintain a healthy weight. 
  4. Get Regular Checkups – So the question is heart disease hereditary may discourage doctor’s visits, but it is also important to get regular checkups to ensure optimal health. Regular checkups can help to ensure blood pressure, blood sugar, estrogen, and other hormones are within proper ranges to maintain cardiovascular health.
  5. Optimize Supplements – Adding supplements to daily life can help to support a healthy lifestyle and promote the reduction of heart disease risk. It is important to ensure the body has adequate vitamins D and K, calcium, potassium, and ingredients that can promote a healthy heart. 

Supplements to Support Heart Health

When it comes to adding supplements to a daily regimen, it is important to select quality products that offer nutrients for your health goals. Listed ahead are a few supplements that may support women’s heart health.

  • Pure Encapsulations Pureheart K2D – Adding Pure Encapsulations Pureheart K2D can help to support the body’s balance of calcium by providing both vitamin K2 and D. Specifically, vitamin K2, or menaquinone-7 which is known as MK-7, may help to prevent too much calcium from absorbing in the vasculature throughout the body, which may help to slow atherosclerosis.
  • Metagenics Cardiogenics Intensive Care 90 Tablets – This supplement can help to support relaxation, blood pressure, and heart health. It is composed of hawthorn, Arjuna bark extract, L-taurine, and minerals for muscle function. Women can look to this supplement as hawthorn may help to protect the heart from damage while providing L-taurine for vascular support. 
  • Standard Process Cardio Plus – Adding Standard Process Cardio Plus to a daily regimen may help to support the cardiovascular system. It contains B-vitamins, minerals, and a proprietary blend of ingredients that may contribute to coronary blood flow. Women can look to this supplement to support whole body vascular wellness and to support blood flow to the heart.

FAQs

Is heart disease hereditary?

Unfortunately, genetics plays a key role in heart disease, and being a woman can affect overall risk. Also, the genes handed down from generations can affect risk as well.

How many saturated fats can I eat daily? 

Saturated fats contribute to LDL cholesterol and can derail heart disease risk. Adults should aim to consume no more than 10% of saturated fats from total caloric intake, meaning that if your diet supplies 2,000 calories, then no more than 20 grams of saturated fats should be consumed.

Can fiber help lower heart disease risk?

Consuming a mix of soluble and insoluble fiber can help to ensure regularity and promote a healthy colon. Ample soluble fiber can support healthy cholesterol levels and can be vital in long-lasting heart health.

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Medically reviewed by Dr. Jamy Antoine, D.C. — by Chris Churan — On January 14, 2025

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Chris Churan

Chris holds a master of science in exercise and wellness and has been a healthcare worker since 2005. While actively working as a cardiac sonographer, Chris is also passionate about educating the public with accurate and evidenced-based information. Outside of the hospital, he is a health and wellness writer dedicated to creating content that allows readers to make healthy choices.