Women’s cardiovascular health and fitness are critical issues that affect their overall well-being. As of 2021, heart diseases are still the leading cause of death for women globally, accounting for 32% of all deaths.

Fortunately, science and research are continually exploring different ways to improve the cardiovascular health and fitness of women. The following article will cover the latest research findings in this area.

1. Fitness and Cardiovascular Health

Regular physical activity is one of the critical aspects of maintaining good cardiovascular health.

A meta-analysis published in the American Journal of Medicine review in 2020 found that regular physical activity decreases the risk of cardiovascular diseases for women, regardless of their age or weight status. Moreover, the study found that exercise provided benefits beyond cardiovascular health, such as improved lipid profiles, glucose metabolism, and mood.

2. Dealing with Stress

Stress management is also an essential aspect of cardiovascular health as prolonged stress can lead to inflammation and high blood pressure, among other issues.

A study published in the journal Circulation in 2020 found that women who experienced high levels of financial stress had a 13% higher risk of cardiovascular disease. Fortunately, the study found that engaging in stress-reduction activities such as mindfulness, deep breathing, and yoga could help improve cardiovascular health.

Other stress-reducing activities such as walking, listening to music, and Tai Chi can also help lower blood pressure and improve cardiovascular health.

3. Effects of Hormones

Hormones play a significant role in women’s cardiovascular health, and during menopause, levels of estrogen decrease, which can result in a greater risk of cardiovascular diseases.

A study published in The Journal of Clinical Endocrinology and Metabolism in 2020 showed that estrogen therapy helped reduce arterial stiffness, an indicator of cardiovascular disease, in postmenopausal women. Larger multi-center clinical trials are needed to provide more extensive data on the benefits of hormone therapy for cardiovascular health in postmenopausal women.

4. Nutrition and Cardiovascular Health

A healthy diet is essential to maintaining good cardiovascular health.

In 2020, a study published in the Journal of the American Heart Association found that consuming a Mediterranean-style diet rich in fruits, vegetables, nuts, and fish reduced the incidence of cardiovascular disease by up to 25% in women. The diet is low in red meat and dairy products and emphasizes whole grains, making it an excellent choice for women who want to improve their cardiovascular health without eliminating entire food groups.

5. Sleep and Cardiovascular Health

The importance of sleep to good cardiovascular health cannot be overstated.

A study published in the Journal of the American College of Cardiology in 2020 showed that sleeping less than six hours per night was associated with a 20% increased risk of cardiovascular disease for women. The study also found that women who slept less than six hours had a 16% higher risk of stroke than women who slept seven to eight hours per night.

Women who have trouble sleeping can try sleep hygiene techniques such as avoiding caffeine, establishing a regular bedtime, and creating a comfortable sleep environment.

6. Smoking and Cardiovascular Health

Smoking has always been associated with negative health outcomes, especially cardiovascular diseases such as heart attack and stroke.

According to the American Heart Association, women who smoke are twice as likely to suffer a heart attack compared to non-smokers. However, quitting smoking can significantly improve cardiovascular health. A study published in the Journal of the American Medical Association in 2020 found that women who quit smoking decreased their risk of heart disease by 38% within five years.

Other quitting strategies, such as switching to nicotine replacement therapy or behavioral counseling, can also help women quit smoking.

7. Lifestyle and Cardiovascular Health

Overall, women can improve their cardiovascular health through healthier lifestyle decisions such as engaging in regular physical activity, improving their diet, managing stress, and quitting smoking.

A study published in the Journal of the American Heart Association in 2020 found that adopting a healthy lifestyle, including good sleep hygiene and limited alcohol consumption, reduced the incidence of coronary heart disease by up to 80% in women.

8. Exercise Recommendations for Women

The American Heart Association recommends adults get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity every week to lower their risk of cardiovascular disease.

Examples of moderate-intensity aerobic physical activities include brisk walking, cycling, and swimming. Examples of vigorous-intensity aerobic physical activities include running, hiking, and sports such as basketball and soccer. Strength training exercises should be done at least twice per week to maintain bone health and muscular strength.

9. Supplements for Cardiovascular Health

Dietary supplements such as omega-3 fatty acids, vitamin D, and Coenzyme Q10 are often marketed as miracle cures for cardiovascular diseases.

However, the American Heart Association warns that supplements can have harmful side effects when consumed in high doses. Moreover, supplement manufacturers often combine different types of supplements that can interfere with each other’s effects, potentially causing more harm than good.

Women should consult their physicians before taking any dietary supplements for cardiovascular health.

10. Cardiovascular Health Across the Lifespan

Cardiovascular health is a lifelong journey that begins in childhood and continues throughout adulthood.

According to the American Heart Association, children should engage in moderate to vigorous physical activity for at least 60 minutes every day to improve their cardiovascular health. As they grow older, they should be monitored for blood pressure and lipid profile, both of which can indicate eventual cardiovascular health issues.

Conclusion

Cardiovascular health and fitness are crucial issues for women’s overall well-being. Fortunately, the latest research provides insights into various lifestyle modifications that women can undertake to improve their cardiovascular health.

Keeping physically active, managing stress, adopting healthy eating habits, getting enough sleep, quitting smoking, and avoiding dietary supplements can all contribute to better cardiovascular health.