30 Heart Health Hacks For Women On the Go
The information presented in this article is for general educational purposes only. Please consult your doctor for questions about your personal health situation.
Introduction
For over a century, heart disease has been the leading cause of death among women in the United States. It affects over 60 million women - a whopping 44% of the female population.
But despite these sobering statistics, there’s good news. You can significantly enhance your heart health with even small, consistent changes in your daily routine. It just takes making a commitment to yourself and your future.
II. Pump it Up: How the Heart Works
On the surface, the heart seems like a pretty straightforward organ. It functions as a pump, mechanically beating over 100,000 times daily to send oxygen and nutrients to every corner of your body. But look can be deceiving….
In reality, it’s a complex organ made of myocardium, a unique type of muscle found exclusively in the heart. The myocardium contains special cells called myocytes that receive electrical signals from the nervous system. Sodium, potassium, and calcium ions move across the membranes of myoctyes, creating the electrical currents that drive each heartbeat. These impulses coordinate the heart's rhythmic contractions, ensuring the precise timing needed to pump blood efficiently.
Anatomically, the heart has four chambers — the right and left atria, and the right and left ventricles. The flow of blood through the heart follows a specific pattern through these chambers. Valves within the heart chambers regulate blood flow, ensuring it’s always going in the right direction.
Deoxygenated blood from the body first enters the right atrium and then the right ventricle. From there, the blood is sent to the lungs via the pulmonary artery. Once oxygenated, blood flows from the lungs to the left atrium and then to the left ventricle. This oxygen-rich blood then leaves the heart and into the body by way of the aorta, the largest artery in the human body.
Pretty cool, right? But like every other system in our body, the heart starts to undergo changes as we age.
III. Understanding Heart Health and Aging
A. Physiological Changes
During midlife, our heart can develop:
Thickening of the heart walls
Enlargement of heart chambers
Less elastic blood vessels
Stiffer heart valves
These can make the heart work less effectively.
B. Impact of Hormonal Changes
A myriad of hormones play a role in your cardiovascular health, with estrogen, in particular, playing a protective role. Due to decreased estrogen levels, post-menopausal women might be more prone to:
High blood pressure
Increase in LDL (bad) cholesterol and a decrease in HDL (good) cholesterol
Weight gain
Arrhythmias
Development of pre-metabolic syndrome
Now that we’ve covered some background information, let’s get into some examples of how you can help protect this vital organ.
IV. Quick and Easy Hacks for Heart Health
KEEPING TABS
Regular health check-ups are your frontline defense against heart disease. They help catch potential issues before they escalate.
1. Routine screenings: Regular blood pressure and cholesterol screenings are not only indicators of your heart health; they also provide insights into your overall well-being (liver and kidney function, metabolic health, inflammation, etc.) It’s not an exaggeration to say that they can literally save your life.
NUTRITION
We’ve all heard about the importance of eating more fruits and veggies, lean proteins, and whole grains while cutting back on saturated fats, red meat, processed foods, and sugar. Yet, despite knowing it’s good for our health, many of us struggle with eating right (I know I do.) It’s just so much easier to grab what’s convenient rather than plan our diets better. But changing even one thing in your diet can make a big difference.
2. Eat an avocado. Half to one avocado daily can help lower your cholesterol and your risk of cardiovascular disease and improve your gut biome. Plus, it’s a good source of fiber.
3. Choose one day a week to go heart-healthy. Pick a theme that resonates with you - make it “red food” day (i.e., foods like tomatoes, red peppers, beets), go meatless, eat a Mediterranean diet, avoid processed foods….whatever you’ll enjoy and stick with.
4. Substitute brown rice for white rice. Whole grains like quinoa and brown rice are rich in fiber, which helps manage cholesterol levels. If you find brown rice too bland, try cooking it in chicken bone broth, vegetable broth, or light coconut milk.
5. Switch out one sugary drink for green tea. Green tea has lots of health benefits, including protecting your heart and brain. There’s also evidence it could help with weight management. (Avoid drinking too much green tea if you’re on a statin, though.)
6. Eat one veggie or fruit with each meal. The American Heart Association recommends five servings daily. Some studies suggest that the best mix is two fruits and three vegetables per day. Make a mindful decision to include these in your eating plan.
7. Start the day with a smoothie. With so many delicious smoothie recipes available online, you’re bound to find one you’ll love.
8. Drink an extra glass of water. According to a recent CivicScience poll, 47% of Americans drink less than 3 glasses of water daily. But water plays a vital role in keeping your body healthy by reducing the risk of chronic conditions, helping deliver nutrients, eliminating waste, and even helping regulate sleep. Adding more water to your diet packs a mighty health punch.
9. Create a healthy snack drawer. Whether you’re at home or work, it’s a great idea to have a place filled with healthy treats — single-serving sizes of trail mixes, air-popped popcorn, pumpkin or sunflower seeds, dried fruit (with no added sugar), rice cakes, whole grain crackers, dark chocolate, peanut butter …..create your favorite combo and enjoy!
10. Drink a glass of orange juice with your bacon. Bacon might not be the healthiest food choice, but sometimes, it can be hard to resist. The next time you indulge in that bacon strip, consider adding a glass of OJ. Studies show that it might help mitigate the potentially harmful effects of nitrates found in bacon.
SLEEP
When you sleep, your heart rate and blood pressure lower, allowing the heart to rest. Lack of sleep can lead to chronic inflammation, hypertension, and increased heart rate. These factors heighten the risk of heart disease.
Adequate sleep supports heart repair and stress reduction, improving overall cardiovascular health. Prioritizing sleep can be a simple yet effective step in safeguarding your heart.
11. Power nap
Countries that practice daily siestas have the right idea. Studies have shown that taking 15 to 30-minute early afternoon naps can benefit your health. (Longer than 30 minutes can make you feel groggy, and 60-minute naps can impact your evening rest.)
So, relax and enjoy those afternoon naps, guilt-free. Remember, science says you can!
Power Nap Like a Boss
12. Create a Nightly Routine: Let’s be honest - how many of us have a “whenever” bedtime? And get up “whenever” on weekends? Fall asleep on the couch (only to wake up at 2 am with a stiff neck?)
Consistent rest has been linked to better heart health. Establishing a regular sleep schedule is essential for your body to know when to relax and refresh.
Share your favorite recipe or sleep tip in the comments below!