Heart Smart Sisters: Understanding Cardiovascular Health

BY DR. ELLEN THOMPSON (GAMMA OMICRON, MARSHALL UNIVERSITY), CARDIOLOGIST AND PROFESSOR

Right now, in your workplace, your chapter house, or your gym, you probably know several women affected by heart disease. It might be your big sister who just had a baby, your favorite professor who manages high blood pressure or that amazing alumna who seems to do it all while dealing with a family history of heart problems.

Here’s the reality, sisters: cardiovascular disease is the #1 killer of women in America. Many of us think of heart disease as something that happens to older men, but the truth is it affects women of all ages – and many of us don’t even know we’re at risk.

Although some form of heart disease affects 1 in 2 women in their lives, up to 80% of heart disease is preventable. That’s right – the choices we make today, even in college and early career years – can dramatically impact heart health for decades to come. The good habits we make now can literally add decades to our lives.

Knowledge is power, and when it comes to heart health, it could literally save your life or the life of a sister you love. So, let’s dive in and learn how to keep our hearts strong.

UNDERSTANDING YOUR RISK FACTORS: THE CLASSIC FIVE

Sisters, think of risk factors like pieces of a puzzle – the more pieces you have, the clearer the picture becomes of your heart health. Let’s break down the five major risk factors that every woman should understand, track and discuss with her healthcare provider.

Hypertension

Those numbers you get at every doctor’s visit matter! Normal blood pressure is generally below 120/70 mmHg. High blood pressure puts stress on your heart and blood vessels, and it often has no symptoms, which is why it’s called the “silent killer.” The good news? It’s highly manageable through lifestyle changes like regular exercise and limiting salt intake, as well as medication when needed.

Cholesterol

There are different types of cholesterol, and you should know your numbers for each. LDL (the “bad” cholesterol) is the culprit clogging up arteries. The lower your LDL is, the better. Ask your doctor about your target, because it changes depending on how many other risk factors you have, but striving for less than 100 mg/dL will keep you on solid ground. HDL (the “good” cholesterol) helps keep things flowing smoothly, and the higher it is, the lower your cardiac risk. Your total cholesterol should ideally be below 200, but what’s really important is the balance between your HDL and LDL. Regular testing, especially after age 20, helps you stay on track. Diet and exercise will help cholesterol, though some cases will require medicines.

Diabetes

Diabetes and pre-diabetes aren’t just about sugar –they can double your risk of heart disease, and many young women have pre-diabetes without knowing it. Watch for things like excess weight around your middle, extreme thirst or family history. Regular screening is key, especially if diabetes runs in your family.

Smoking

Smoking affects everything from your blood pressure to how well oxygen moves through your body. And yes, vaping and e-cigarettes count too.

Family History

If you have a close relative who had early heart disease (before 55 for men, before 65 for women), your risk is higher.

Think of these factors as early warning signs –opportunities to act. Small changes in diet, exercise and lifestyle can make a big difference in managing these risks.

WHAT CAN YOU DO TO REDUCE RISK?

There are multiple lifestyle interventions that have been proven to reduce cardiovascular disease; these have been laid out well by the American Heart Association, in their “Life’s Essential 8” program, along with actionable items for each.

Now, let’s focus on two action items that can start making a difference today:

Know Your Numbers

• Blood Pressure: check at least yearly, more often if it’s elevated.

• Cholesterol: get tested every 4-6 years (more frequently if you have risk factors).

• Blood Sugar: ask your doctor if you need screening, especially if diabetes runs in your family.

Movement is Medicine

The good news? You don’t need to become a marathon runner to protect your heart.

• Aim for 150 minutes of moderate activity per week (that’s just 30 minutes, 5 days a week).

• Find activities you actually enjoy – dancing counts! So does brisk walking between classes or running errands.

• Add some strength training twice a week.

• Break it up into smaller chunks if needed –three 10-minute walks count just as much as one 30-minute session.

WE’VE COVERED A FEW OF THE BASICS, BUT THERE’S SO MUCH MORE TO DISCUSS ABOUT WOMEN’S CARDIOVASCULAR CONCERNS. BE ON THE LOOKOUT FOR MORE ABOUT WOMEN’S HEALTH AS PART OF THIS SERIES! NEXT UP, TALKING ABOUT HORMONES AS WE EXPLORE HOW THEY AFFECT WOMEN’S BODIES AND WHAT HAPPENS DURING DIFFERENT STAGES OF LIFE.