Heartful aging: A decade-by-decade guide to lifelong cardiovascular wellness for women
Recognizing the dynamic changes in our bodies and health needs over time is crucial for taking proactive measures to protect our hearts — especially for women. Although strides have been made in reducing mortality rates from heart disease, it remains the leading cause of death in the United States, claiming one in three lives annually. According to the American Heart Association, over 60 million American women, constituting 44% of all cases, have been diagnosed with some form of heart disease.
Special life events like pregnancy and menopause, coupled with the impact of stress on overall health, contribute to women's susceptibility to heart disease. Recognizing the intricate mind-body connection underscores the importance of prioritizing physical and mental well-being.
"As women, by prioritizing age-specific care, we can better navigate the complexities of our heart health and understand how these changes uniquely affect our cardiovascular health. This will ensure we are doing everything we can to prevent heart disease," says Gwyneth McNeill, DO, a cardiologist at Lankenau Heart Institute, part of Main Line Health.
In your 40s, be proactive about prevention
In your 40s, if you haven’t already, it’s time to establish healthy habits. These can significantly impact the outlook of your cardiovascular health.
"One of the most important steps you can take is to prioritize a balanced diet," explains Dr. McNeill. "Focus on consuming nutrient-rich foods that provide the vitamins, minerals and antioxidants your heart needs to thrive."
You should also incorporate plenty of fruits, vegetables, whole grains and lean proteins into your meals. Avoid processed foods, excessive salt and sugary snacks that can increase your risk of heart disease.
Make time for movement and exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity every week, along with strength training exercises two days a week. Regular physical activity helps lower blood pressure, control weight and reduce the risk of heart disease.
Life can become increasingly demanding with career, family and other responsibilities. Finding healthy coping mechanisms, such as meditation, yoga or engaging in hobbies, can help reduce stress levels and promote a healthier heart.
"As cardiologists, we also recommend avoiding smoking and excessive alcohol consumption," says Dr. McNeill. These habits can greatly increase your risk of heart disease, so it's important to quit smoking if you currently smoke and limit alcohol intake to moderate levels.
In your 50s, it’s about risk assessment and small lifestyle changes
As we enter our 50s, we can guard our hearts through risk assessment, as well as making necessary lifestyle adjustments.
"This is a time when a woman’s body goes through changes, with hormone levels shifting, which can have an impact on heart health," explains Dr. McNeill. By understanding the unique challenges that come with perimenopause, we can take proactive steps to maintain our heart's well-being.
Getting regular risk assessments are important. Work closely with your doctor(s) to understand your individual risk factors for heart disease, such as family history, cholesterol levels, blood pressure, weight, diabetes, smoking and stress. By identifying these risk factors, we can better assess our chances of developing heart disease and identify prevention strategies or plans to manage it.
"If you have a family history of heart conditions, schedule a prevention visit with a cardiologist and ask about finding out your coronary calcium score," advises Dr. McNeill.
Lifestyle adjustments also play a big role in maintaining heart heath in our fifties. Try to focus on heart-healthy habits such as continuing to eat a well-balanced diet and remaining physically active.
Awareness, control and treatment in your 60s
In your sixties, it's important to remain vigilant about your heart's well-being by maintaining control over your risk factors, continuing to follow a healthy diet, exercising regularly and considering any necessary treatments.
"Make regular check-ups with your doctor or health care provider a priority to be aware of and monitor health indicators such as your blood pressure, cholesterol levels, weight, diabetes and any other potential risk factors," says Dr. McNeill.
Keeping up with recommended screenings — such as colonoscopies, mammograms and bone density tests — can help identify any issues early on. It's also important to focus on managing any existing conditions, such as diabetes, high blood pressure and high cholesterol, with the help of your doctor.
In some cases, treatments may be necessary to manage heart-related conditions. Your doctor may prescribe medications to control high blood pressure, high cholesterol, prevent blood clots, or manage arrhythmias. It's important to follow your doctor's instructions, take medications as prescribed and monitor any potential side effects.
Maintaining a healthy heart into your 70s
Continue with regular medical check-ups. By staying proactive and monitoring your numbers and any other potential risk factors, you can catch any issues early on and take the necessary steps to manage them.
Engaging in regular exercise, even at a moderate level, can help maintain heart function, control weight, lower blood pressure and reduce stress levels. Consider activities like walking, swimming or yoga that are gentle on the joints but still provide cardiovascular benefits. By adopting a balanced diet and continuing to move your body, you can help prevent the development of heart disease and manage existing conditions.
Listen to your heart — and your body
"As women, we need to listen to our bodies and pay attention to warning signs of health problems. If you experience shortness of breath, chest pain, unexplained fatigue and heart palpitations, call 911," advises Dr. McNeill.
Be an advocate for your own health. Tracking your numbers and seeing your doctor regularly to make sure you’re following a plan that’s right for you can keep you on the road to good health for years to come.
Next steps:
Make an appointment with Gwyneth McNeill, DO
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