February Focus - Heart Health Beyond Roses and Valentines
February Focus: Heart Health – Beyond Roses and Valentines
And here we are into February already, with love in the air and Valentine’s Day, let’s shift the focus to our own heart, the incredible organ that works tirelessly to keep us alive.
Did you know that cardiovascular disease kills twice as many women as breast cancer? (Source: British Heart Foundation). The good news? In many cases, heart disease is preventable. For women, the risk of heart disease increases during menopause due to hormonal shifts that impact cholesterol levels and body fat distribution.
Why Does Heart Disease Risk Rise After Menopause?
Declining oestrogen levels are linked to higher LDL cholesterol and triglycerides.
Weight gain, especially visceral fat, can increase insulin resistance.
Body composition changes, leading to loss of lean muscle and increased fat.
The good news? It is possible to maintain or even improve your heart health with a few healthy habits.
Regular Health Check-ups
Your family history plays a big role in understanding your risk for heart disease. If heart disease runs in your family, it doesn’t mean you will be affected but it does raise your risk so it’s crucial to monitor key health indicators:
Blood pressure
Fasting glucose or HbA1C levels
Lipid profile
Waist measurement
Why waist measurement? I often get asked this. It matters in heart health because excess abdominal fat, especially visceral fat, that hidden fat you can’t see is linked to a higher risk of heart disease, insulin resistance, and other metabolic conditions.
Lifestyle Changes You Can Make Today
1. A Heart-Healthy Diet
Prioritise nutrient-dense foods like:
Whole grains, fruits, vegetables, and legumes.
Healthy fats (e.g., avocados, nuts, and olive oil).
Lean proteins, including plant-based options.
Limit:
Ultra-processed foods (e.g., packaged bread, cereals, and ready meals).
Saturated fats and added sugars.
Pro tip: Spice it up! Turmeric, ginger, and garlic not only enhance flavour but also have anti-inflammatory and antioxidant properties. Garlic, for instance, supports healthy cholesterol and blood pressure levels.
2. Get Moving
Aim for 150 minutes of moderate-intensity aerobic activity per week, plus muscle-strengthening exercises twice a week. Find something you enjoy to make it sustainable, if the gym isn’t for you don’t do it.
Walking, running, hiking, or dancing.
Strength training, yoga, or Pilates.
Gardening, housework, or playing with children or grandchildren!
I keep fit so I can play with my gorgeous grandchildren but playing with them also keeps me fit. Building muscle is crucial as you age, not just for overall fitness but also to keep your heart healthy. I think my muscles got built a bit on a recent holiday in the mountains when I walked with my little but heavy 2-year-old granddaughter in a back pack!
3. Stress Less
Chronic stress can lead to visceral fat, which negatively impacts heart health. Some evidence based relaxation techniques include:
Meditation or mindfulness.
Deep breathing exercises.
Yoga
Engaging hobbies that bring joy. I love playing scrabble, at the table, on a board.
4. Prioritise Sleep
Getting 7-9 hours of sleep each night is essential for heart health. Establish a bedtime routine and try to go to bed and wake up at the same time every day.
5. Smoking
If you smoke, consider stopping which is probably easier said than done. It is a habit and they can be changed, consider seeking support to help. The heart health benefits are immense and start almost immediately after stopping.
6. Treating Risk Factors
Conditions like diabetes and hypertension need proactive management. While lifestyle changes can help reverse or control these conditions for some, others may need medication. Always follow your doctor’s guidance.
These heart-healthy habits can help you to take control of your cardiovascular health and enjoy a vibrant, active life. Remember, prevention is key, and it’s never too early, or too late, to show your heart some love.
Happy February from Carrie