Blog | PelviCare

Heart Health for Women: Reducing Risks and Staying Heart-Healthy

When it comes to their health, women often prioritise the needs of others before their own. But your heart deserves just as much care and attention. Heart health is a critical issue for women, yet it’s often misunderstood or underestimated.

Did you know that heart disease is the leading cause of death for women in the UK? In fact, it claims more lives each year than all forms of cancer combined.

Even more concerning, women’s symptoms can look very different from men’s—making them easier to miss or dismiss.

This blog will give you the knowledge, tools, and confidence you need to understand your unique risk factors, to recognise the signs that you might be risking your heart health, and to take proactive steps toward a heart-healthy lifestyle. Because taking care of your heart isn't only about adding years to your life—it's about adding life to your years.

Why Heart Health Matters for Women

Heart health is a vital issue for women, yet it's often overshadowed by more visible health concerns. Cardiovascular disease claims the life of about 1 in 3 women each year, making it the leading cause of death among women in the UK. Despite this alarming statistic, many women remain unaware of their personal risk.

Women face several unique risk factors.

Hormonal changes during menopause can negatively impact cholesterol and blood pressure, both of which directly impact your heart.
Pregnancy-related complications like preeclampsia or gestational diabetes increase long-term cardiovascular risk.
Autoimmune disorders like lupus and rheumatoid arthritis are more common in women than men and can damage the heart over time.
Emotional stress and depression, which also disproportionately affect women, further compound these risks.

Adding to the challenge, heart attack symptoms in women are often subtle and easily mistaken for other issues. Instead of sudden chest pain, women may experience fatigue, shortness of breath, nausea, or even jaw and back pain.

Unfortunately, women are underrepresented in heart disease research and are less likely to receive aggressive treatment or timely diagnoses than men. This lack of awareness and equity in care contributes to poorer outcomes. Understanding these differences is the first step toward changing the statistics and protecting your heart.

Know Your Risk Factors

While some heart disease risk factors are beyond your control, many are manageable with lifestyle changes and regular health checkups. Controllable risk factors include:

High blood pressure
High cholesterol
Smoking
Diabetes
Physical inactivity
Obesity

Each of these can damage your heart over time, but the good news is they’re all areas where you can take action that can make a significant difference. Quitting smoking, staying active, eating a heart-healthy diet, and managing your blood sugar and blood pressure all significantly lower your risk for heart disease.

However, uncontrollable factors like age and family history still play a role. As you get older—especially after menopause—the risk to your heart increases. If heart disease runs in your family, it’s even more important to stay vigilant with screenings and preventive care.

Emerging concerns that specifically impact women’s heart health include sleep disorders like insomnia or sleep apnoea, chronic stress (often due to multitasking and caregiving roles), and hormonal conditions like polycystic ovary syndrome (PCOS). These conditions can quietly elevate your risk without obvious signs. Understanding how these factors affect your heart is key to taking control of your health. By knowing what you can and can’t change, you give yourself the power to make informed choices and protect your heart for the long term.

Heart-Healthy Habits for Women

Maintaining a healthy heart is essential at every stage of life, but the earlier you start taking care of your heart, the better your chances of maintaining good health as you get older. Adopting simple habits can significantly reduce your risk of cardiovascular disease now and in the future.

Eat for Your Heart

A heart-healthy diet is one of the most powerful tools for preventing cardiovascular disease. For example, the Mediterranean-style diet—rich in vegetables, fruits, whole grains, legumes, lean proteins like fish, and healthy fats like olive oil, avocados, and nuts—has been shown to lower heart disease risk.

Reducing your intake of salt, added sugars, and trans fats (often found in processed foods) can help manage blood pressure and cholesterol. And don’t forget to stay hydrated! Water supports overall heart function and helps your body process nutrients efficiently.

Stay Active

Exercise doesn’t have to be extreme to be effective. Aim for at least 150 minutes of moderate activity each week. Think brisk walking, dancing, or cycling. Add in strength training two or three times a week to support muscle and bone health. Small changes can make a big difference over time: take the stairs, stand up to stretch every hour, or go for short walk breaks during your day. Movement adds up and keeps your heart strong.

Manage Stress & Mental Health

Chronic stress increases blood pressure and inflammation, both of which strain the heart. Our blog about Stress Management Techniques will give you tips for easy ways to prioritize your mental wellbeing. Above all, don’t hesitate to seek help if you’re dealing with anxiety, depression, or emotional exhaustion. Remember: your mental health is just as important as your physical health.

Quit Smoking and Limit Alcohol

Smoking significantly increases the risk of heart disease. It damages blood vessels, lowers oxygen in the blood, and raises blood pressure. It might sound dramatic, but quitting smoking can actually cut your risk of heart disease in half within a year. Stopping smoking isn’t easy, though, so seek support through counselling, medication, or helplines. The NHS offers a range of support to help you quit smoking.

When it comes to alcohol, if you must drink, then moderation is key. Women should stick to no more than one drink per day to avoid negative effects on heart health.

Get Quality Sleep

Good sleep is essential for supporting a wide range of health and wellness concerns. For heart health, getting sufficient rest helps regulate blood pressure, weight, and the hormones that affect stress and cholesterol. Aim for 7–9 hours per night. Practice good sleep hygiene by limiting screens for at least an hour before bed, maintaining a consistent sleep schedule, and creating a relaxing bedtime routine.

Regular Screenings and When to See a Doctor

Staying on top of routine health checks is one of the best ways to protect your heart. For women in the UK, it's recommended to have your blood pressure checked at least every two years—more often if it’s elevated. Cholesterol levels should be tested every 4–6 years, or more frequently if you’re at higher risk. Blood sugar and HbA1c tests help monitor for diabetes, another major risk factor for heart disease. Keeping an eye on your weight and waist circumference also gives insight into your heart health.

Speak to your GP if you have a family history of heart disease, experienced pregnancy-related issues like preeclampsia, or notice symptoms such as fatigue, heart palpitations, or breathlessness. Even subtle changes can signal something worth investigating. Your doctor can help you assess your risk and create a personalised heart health plan tailored to your lifestyle and needs.

Be Proactive

Good heart health is within your reach. Every lifestyle choice you make affects how close you are to a stronger, healthier heart. Whether it’s taking a walk, preparing a nutritious meal, or booking a check-up, even the smallest step can make a big difference. Start today with one heart-healthy action. You have the power to take charge of your health, and your heart is worth it.

Part of your routine health checks should include pelvic floor health. A women's physiotherapist can assess your pelvic health and address any related concerns that might be causing you pain, anxiety, or stress.

Book A Women's Physio Consultation Now

For advice on your pelvic health questions, call Magdalena on 07877 017 936 or drop PelviCare an email. Alternatively, you can book an appointment online.

PelviCare Women's Health Physiotherapy is located on the border of Greenwich and Deptford in London, serving women across South London, East London, Essex, Kent and beyond.