6 heart-healthy habits for women

Deaths from heart disease have declined steadily in the United States for decades—but not for younger and middle-aged women. In recent years, more women in their 30s, 40s, and 50s have died of heart disease.

But there are steps you can take to lower the risk of heart problems. In fact, research suggests that women who adopt certain healthy habits in their 20s and 30s can greatly reduce their chances of developing heart disease as they grow older. Here are six to know about. 

Research has found that people who smoke are at significantly higher risk for heart disease. It’s thought to:

• Increase buildup of plaque (a fatty deposit) inside blood vessels
• Lower levels of HDL (aka, “good” cholesterol, a fat-like substance in the blood)
• Raise triglyceride levels (a type of cholesterol)
• Damage and narrowing blood vessels
• Increase the risk of blood clots by making blood more sticky

Even secondhand smoke can damage your heart. People who are regularly exposed to other people's smoke have a 25 percent increased risk of heart attack. 

If you smoke, take steps to quit. Start by talking to a healthcare provider (HCP) about programs and quit aids that might work for you.

Doing regular moderate- or vigorous-intensity physical activity can greatly reduce heart disease risk. The American Heart Association (AHA) recommends adults get 150 minutes per week of moderate-intensity physical activity, or 75 minutes of vigorous-intensity physical activity each week. As you are able, try to work out hard enough to increase your heart rate. Options such as brisk walking, dancing, running, swimming, and aerobics can get your heart pumping.

Not sure if you’re working out hard enough? Gauge your efforts with this simple rule of thumb: You should be able to talk while doing moderate activity, but should only be able to say a few words at a time before needing a breath when you're doing vigorous activity.

Being sedentary or getting very little movement raises the chances of heart disease. When people watch television, they tend not to move. The U.S. Bureau of Labor Statistics estimates that women who watch TV spend between two and three hours doing so each day, on average. This can contribute to heart risk factors such as diabetes (high blood sugar levels), high blood pressure, and high cholesterol (a fat-like substance in the blood). 

The solution: Limit time spent in front of the television. A 2022 study in BMCMedicine suggested that 11 percent of heart disease cases could be prevented if people watched an hour or less of TV each day.

Another option: You can still watch your favorite shows, just make your TV time more useful: Try walking in place or jogging on a treadmill, or doing simple exercises like squats, pushups, or jumping jacks while watching.

You may have read about how certain types of alcohol can protect your heart, but the science is still unclear on this topic. Even if there may be a benefit from moderate intake, it’s important to limit yourself to the recommended maximum of one drink per day for women, and two for men. 

Any potential benefits of moderate alcohol consumption also need to be weighed against the established risks. Any amount of alcohol intake, for example, can raise breast cancer risk.

If you don’t drink, don’t start in hopes of improving your heart health. If you do drink regularly, limit yourself to no more than one drink per day.

Women who don’t get adequate sleep are more likely to overeat and eat less-healthy foods. Poor sleep can also make it tougher to drop extra weight, since it can affect certain hormones that help control appetite, cravings, and how your body turns food into energy.

This raises the risk for obesity, which is linked to many health issues affecting the heart. These include:

• Heart disease, such as heart failure, heart attack, and stroke
• Diabetes (high blood sugar levels)
• Unhealthy cholesterol levels (certain fats in the blood)
• High blood pressure

To get more sleep, try the following:

• Go to bed and wake up around the same time each day.
• Keep your bedroom cool, dark, and quiet.
• Turn off electronics at least 30 minutes before bedtime.
• Avoid alcohol close to bedtime, and coffee and other caffeinated drinks past early afternoon.