During a woman’s childbearing years, estrogen levels provide a wide range of protective benefits for heart health. Among its many positive effects, estrogen helps to reduce inflammation, maintain balanced cholesterol levels, and improve vasodilation, keeping blood vessels relaxed and blood pressure within normal limits. 

As women enter the menopause transition, estrogen levels fluctuate and eventually decline. Without enough estrogen to maintain its protective effects, women can face greater risk for developing cardiovascular health issues, including high cholesterol and high blood pressure.

Women’s heart health is not just about estrogen, of course. Chronic stress and other lifestyle factors – poor diet, smoking, and lack of exercise among them –  all contribute to a woman’s risk for poor heart health over her lifetime. However, as estrogen’s “masking effect” to buffer these habits begins to diminish in perimenopause and menopause, lifestyle factors can start to take a particularly heavy health toll. 

And what all this means for women anywhere in the menopause transition is this: Pay attention to your heart health! The good news is that there is SO much you can do to protect your cardiovascular health no matter what your age. 

Alongside a balanced diet and an active lifestyle, research shows that incorporating certain vitamins and supplements helps give women’s health health a much needed boost.  

Best vitamins and supplements for heart health

Concerned about your heart health? Here is a list of vitamins, minerals and other natural compounds that help support and strengthen your ability to keep your heart happy!  

Omega-3 Fatty Acids

Essential Omega-3 fatty acids, commonly found in fish oil, are renowned for their heart-protective benefits. They help reduce inflammation, lower triglyceride levels, and support healthy cholesterol levels. Incorporating Omega-3s into your diet can be as simple as consuming fatty fish such as salmon, mackerel, or sardines twice a week. Alternatively, high-quality fish oil supplements can provide a convenient and concentrated source of Omega-3s.

What the research says: According to a 2022 meta-analysis published in the journal Frontiers of Nutrition, supplementation with Omega-3 fatty acids significantly reduced the risk of major cardiovascular events, including heart attacks and strokes even in individuals with a history of heart disease or high cardiovascular risk.

Folic Acid

Folic acid, a type of B vitamin, aids in reducing levels of homocysteine, an amino acid linked to an increased risk of heart disease. By maintaining optimal levels of folic acid, women can promote heart health and reduce the risk of cardiovascular problems. Foods rich in folic acid include leafy green vegetables, legumes, fortified grains, and citrus fruits. To supplement, look for folic acid as part of a high quality women’s multivitamin. 

What the research says: A 2022 meta-analysis study published in the Journal of the American Heart Association found that supplementation with folic acid reduced stroke risk and overall risk for cardiovascular disease. 

CoQ10

Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant found in every cell of the body. It plays a crucial role in supporting cardiovascular health by reducing oxidative stress and supporting energy metabolism within the heart muscle. As women age, their natural production of CoQ10 diminishes, making supplementation particularly important. To ensure maximum absorption of the antioxidant, look for CoQ10 supplements with enhanced bioavailability.

What the research says: A 2018 study published in the Journal of Clinical Lipidology concluded that CoQ10 supplementation reduced markers of inflammation and improved overall cardiovascular health in individuals with high cholesterol.

Vitamin D 

Vitamin D is a fat-soluble vitamin that is synthesized in the skin when exposed to sunlight. It plays a crucial role in maintaining bone health by regulating calcium levels, but it also has significant implications for heart health. Research suggests that Vitamin D deficiency may be associated with an increased risk of cardiovascular diseases, including heart disease, hypertension, and heart failure.

What the research says: According to a 2012 American Journal of Cardiology study, Vitamin D deficiency was associated with a significant risk for cardiovascular disease. Taking a Vitamin D supplement led to improved outcomes in cardiovascular patients with prior deficiencies in the vitamin. 

Green Tea

Green tea has long been celebrated for its numerous health benefits, including its positive impact on heart health. Packed with antioxidants called catechins, green tea helps reduce inflammation, improve blood vessel function, and lower cholesterol levels. Regular consumption of green tea or taking an antioxidant supplement with green tea extract can be a valuable addition to a heart-healthy lifestyle.

Study: A 2019 study published in Nutrition Research and Practice demonstrated that green tea consumption was associated with a reduced risk of coronary artery disease and stroke, specifically in women. The study also highlighted green tea’s potential to improve lipid profiles and blood pressure.

Vitamin K2 

Vitamin K2 plays a critical role in regulating calcium metabolism in the body. It works synergistically with Vitamin D to ensure calcium is directed to the appropriate areas, such as bones and teeth, while preventing its deposition in arteries and soft tissues. 

Vitamin K2 also has anti-inflammatory properties that can contribute to overall heart health by reducing inflammation in blood vessels. It can be founds in foods including some hard cheeses (especially aged gouda) and natto (fermented soybeans). 

What the research says: According to 2021 study review of Vitamin K published in the British Medical Journal, increased intake of Vitamin K2 may help reduce arterial stiffness, slow progression of vascular and valvular calcification, lower the incidence of diabetes and coronary artery disease.

Fiber Sterols and Stanols

Fiber sterols and stanols are plant compounds that have been shown to lower LDL “bad” cholesterol levels. They are also sometimes called plant sterols. Incorporating sources of sterols and stanols into your diet, found in sterol-fortified spreads, yogurts, and nutritional supplements, can contribute to maintaining healthy cholesterol levels as you age.

Study: A 2020 Journal of the American Heart Association report on the Blood Flow Randomized Intervention Study found that regular consumption of plant sterol or stanol-enriched foods significantly reduced LDL cholesterol levels, highlighting their potential role in reducing cardiovascular risk.

Garlic

Garlic has been used for centuries for its medicinal properties, including its potential cardiovascular benefits. It contains compounds that can help lower blood pressure, reduce cholesterol levels, and improve overall heart health. While incorporating fresh garlic into your diet is ideal, garlic supplements can be a convenient alternative for those who may not enjoy its taste or odor.

What the research says: A meta-analysis published in the Journal of Experimental and Therapeutic Medicine (2020) concluded that garlic supplementation was associated with a significant reduction in systolic and diastolic blood pressure in individuals with hypertension, contributing to better heart health. Garlic supplementation was also found to improve arterial stiffness and gut microbiota.

Magnesium

Magnesium plays a vital role in maintaining heart rhythm, muscle function, and blood pressure. It supports cardiovascular health by relaxing blood vessels, regulating blood sugar levels, and reducing inflammation. Consuming magnesium-rich foods like leafy greens, nuts, seeds, and whole grains is beneficial, but supplements can also ensure adequate intake, especially for women with specific dietary restrictions.

What the research says: A 2016 BMC Medical Journal study found that higher dietary magnesium intake was associated with a reduced risk of stroke, heart failure, and type 2 diabetes.

L-Carnitine

L-Carnitine is an amino acid compound involved in energy metabolism. It helps transport fatty acids into cells’ mitochondria, where they are converted into energy. Supplementing with L-Carnitine can aid in the metabolism of Omega-3 fatty acids, potentially reducing the risk of heart disease. Consult with a healthcare professional before starting L-Carnitine supplementation.

Study: A 2014 meta-analysis published in the journal BMC Cardiovascular Disorders found that L-Carnitine supplementation significantly reduced major adverse cardiovascular events, including heart attacks and angina, in individuals with acute myocardial infarction (heart attack).

If you have heart health concerns, talk to your doctor about helpful supplements and other proactive steps towards promoting a strong and resilient heart, especially if you are already taking medication for high blood pressure, high cholesterol or a related condition. 

Our tips and recommendations for improving heart health

To reduce your risk of heart disease, here are some lifestyle changes that can help. 

Eat well, eat right

Build a diet low in sodium, high in fruits, vegetables, lean proteins and “good fats.” This can significantly reduce your cholesterol levels — without the potential side effects of drugs. Choose a top-quality vitamin–mineral supplement and take it every day. Steady and consistent nutritional supplementation bridges nutritional gaps that could lead to inflammation and elevated homocysteine levels and gives your cardiovascular system important raw materials.

Exercise today, tomorrow and the next day 

Your heart is a muscle and the best way to build muscle strength is to exercise. Current guidelines recommend at least 30 minutes of moderate daily activity, 5 days per week. Start slowly if you need to, say 5–10 minutes a day, and work up to more. Mindfulness exercise practices such as yoga and t’ai chi are wonderful because they simultaneously reduce stress and are good for heart health.

Reduce stress and emotional conflict 

Take an inventory of the sources of stress in your life, and then list what you can do about them. Pay particular attention to stress that is linked to negative patterns in your life. There are lots of small things you can do to reduce stress. If you need help and can afford it, invest in therapy, which (with the right therapist) can help you resolve the root of your worst stress.

At the same time, increase your joy every chance you get. When you open your heart and maximize every opportunity for joy, you bring balance and love into your emotional life. Look into massage, restorative yoga, bodywork and other alternative treatments. (Read our listing of alternative and complementary therapies.) Find something you love, and then do it. Your heart is counting on you, so start being your own best friend.

If your heart needs attention, see your practitioner. If blood tests reveal high levels of LDL, or you have a strong family history or other issues such as diabetes you may want to consider medication.

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Stress triggers our body’s “fight or flight response,” which includes raising blood pressure. This is why living in a state of chronic stress, as many of us are right now, has such terrible consequences for managing blood pressure. High blood pressure, as you may know, increases your risk of developing severe complications from Covid-19.

But, there’s a solution to this problem — and it’s as easy as taking a few deep breaths. Slow abdominal breathing (also referred to as diaphragmatic breathing) stimulates the body’s Vagus nerve, which runs from the neck to the abdomen.

This miraculous nexus integrates our organ function, nervous systems and endocrine signaling. The Vagus nerve regulates our autonomic nervous system, too. This system is a kind of balancing act between our stress response (the sympathetic nervous system) and our healing response (the parasympathetic). When the Vagus nerve is activated, it shifts the balance to the parasympathetic, and so brakes the body’s stress reflex, allowing blood vessels to relax and widen.

And that’s not all! When the Vagus nerve turns on the parasympathetic neural reflex, it “jumpstarts” the immune response and regulates inflammation during a pathogen invasion or tissue injury.

So, in the simplest terms: stress turns off your immune system, and relaxation turns it back on. You can flip the switch just with your breath. Think of deep breathing as a workout for the Vagus nerve to help keep it strong and ready to support your immune function.

Want to take advantage of the benefits? It’s simple to get started with slow abdominal breathing:

1. Sit upright in a chair or lie on your back on a yoga mat or in bed, with your knees bent and your head supported with a low pillow.

2. Place one hand on your upper chest and the other on your belly, just below your rib cage.

3. Breathe in slowly through your nose, drawing the air in deeply towards your lower belly. The hand on your chest should remain still at first, while the one on your belly should rise.

4. Tighten your abdominal muscles and let them fall inward towards your spine as you exhale slowly through pursed lips. The hand on your belly should move down to its original position.

5. The inhale and exhale should both be relaxed, but make sure the exhale is longer than the inhale.

Practice this breathing pattern for at least 10 minutes a day. If you monitor your blood pressure at home, you can usually see a change in readings very soon after you start this practice.

You can step up your breathing game with more yoga-inspired breathing practices to lower high blood pressure.

Something else that helps with blood pressure? Try an Omega-3 supplement. An American Journal of Hypertension meta-analysis of over 70 studies confirmed that Omega-3 fatty acids EPA and DHA are beneficial for lowering high blood pressure. High blood pressure is tied to dysfunction in the endothelium, the layer of cells that line the blood vessels. Scientists have observed that Omega-3s help to improve blood vessel elasticity and blood flow, which in turn lowers high blood pressure. Omega-3s also support healthy immune cell function.

When choosing an Omega-3 supplement, make sure it comes from a quality fish source using technology that ensures it’s free of heavy metals, and contains both EPA and DHA. You can find more tips for lowering high blood pressure on my companion blog: High blood pressure — a coronavirus risk factor you have some control over.

Even in these uncertain times, we have the ability to make choices — big and small — that protect and support our health.

Now, take a deep breath. It helps.

Covid-19: How a doctor is supporting her body and soul

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Having high blood pressure can make you worry about overexerting yourself even when you’re doing yoga. But yoga and breathing techniques for relaxation are not off-limits if you have hypertension.

High blood pressure (HBP)is a serious health concern in the U.S. — almost 1 in 3 adults have it, including about 50% of women 55 and up. But you can still explore yoga breathing safely so you can enjoy the benefits, and maybe even reduce your blood pressure as a bonus.

When working with your breath, you want it to feel smooth, steady and well-paced.As you experiment with yoga breathing, stop and rest if it feels strained or uncomfortable.You can reset your breathing rhythm if you restart slowly and take your time as you work your way up toward being more consistent or having longer sessions.

Setting up for safe yoga breath work

Being comfortable and at ease is essential to develop a good, sustainable breath work practice. You can choose a seated position on a meditation cushion or a chair,or a restorative posture where you are supported by a bolster and folded blankets.You can even do it lying down in Savasana or Corpse Pose if that feels right to you. Make sure that you feel stable, supported and comfortable above all.

These resting postures are good for stress reduction and perfectly appropriate for performing the breathing techniques.

Noticing your breath is the exact place to begin for this process. If you haven’t really done this before, it can seem strange at first. Just start off purposefully paying attention to your breath, without trying to change it. Take note of how it feels as the air travels in and out of your lungs over the course of several inhales and exhales.

The simple act of noticing your breath brings you out of your emotional experience and into presence with your body. The act of breathing is the most basic evidence that life moves through you. As soon as you bring awareness to breath, a shift occurs.If you notice it is short, shallow or choppy, you have the ability to slow, lengthen and calm it.

Whenever you practice any of the following step-by-step techniques, always begin by noticing of breath and how you feel.

1. Centering Breath

How to do it

1. Become aware of your breath. Take a normal cycle of breath through your nose.
2. Inhale — sip a long, deep and steady breath in through your nose. Allow the heart, ribs and belly to lift and spread with this inhalation.
3. Exhale — gently press the air out of your body with the steady, slow and deep rhythm. Your heart, ribs and belly will soften and contract inward.
4. Now take a few regular breath cycles — just your normal breathing.
5. Repeat this back and forth process about 5-10 times: regular breath, long breath cycle, regular breath.
6. Before moving on from your practice, give yourself time to normalize your breathing, notice how you feel, and acknowledge the effort you made to center yourself.

The benefits: This breathing technique draws you back to your center. It draws more oxygen into your lungs, invites calm and lowers blood pressure.

2. Lengthened Exhalation

How to do it

1. Again, begin with noticing your breath as it is in this moment. Take a few rounds of gentle and regular respiration to start.
2. Inhale — fill your belly, lungs and heart, noticing how many counts it takes to fully, and comfortably inhale. Is it 3? 4? 5?
3. Exhale — allow your heart, lungs and belly to soften. Make your exhale the same length as your inhale — Inhale to a count of 3(or 4 or 5 — whatever your comfortable count is) , exhale to a count of 3, 4 or5, etc. Practice this level, even breathing for a few rounds.
4. Now, it’s time to lengthen your exhales by two extra counts. So, if your inhalations were 3 counts, your exhales will now be 5 counts, or 4:6… and so on.
5. You can always take a few regular breaths to bookend these longer exhales without counting or lengthening. Keep it simple and sweet.Remember, never strain.
7. After 10 or so rounds, let go of the longer breaths and come back to a natural breath pattern.
8. When complete, don’t jump up and rush off. Acknowledge your efforts, then move slowly, taking the calmness you just cultivated with you as you move away from your practice.

The benefits: Lengthening the exhalation activates the calming effects of the parasympathetic nervous system, reducing stress, lowering blood pressure, and bringing the body and mind into a state of peace.

3. Bhramari Breath (Bee Breath)

1. Breathe in and out at your regular pace, paying attention to your current state of mind-body-breath.
2. Close your eyes. Cover your ears with your hands to block outside sounds. Or gently place your index fingers or thumbs on the cartilage of the inner ear (see images above.) But please don’t stick your fingers inside your ears.
3. Breathe in slowly and deeply.
4. As you breathe out, make a humming sound that should last the entire length of the exhalation. It will sound like a honey bee vibrating inside your body. Experiment with the pitch of your “hum”— high, medium,low.
5. Practice about 5 or 6 rounds of breath this way.Then release your hands and sit as the resonance of the sound and vibration within your body disperses.
6. Take a few moments of gentle respiration before moving on from your practice.

The benefits: Bee breath drowns out the din of both external and internal distractions — distractions that fan the fires of stress,suffering and anxiety. When these distractions are quelled, even for a few moments,we can feel clear and calm, while hypertension is reduced.

Take your breath work practice anywhere

You don’t have to be in a yoga studio to embrace these beneficial practices. In those moments throughout the day when you feel stressed, heated, anxious or rushed,simply pause and breath for a minute or more.

With your breath, you have the power to center yourself anywhere — at work, waiting in line, at the stop light, before a difficult conversation, as you prepare for bed. The more you are able to incorporate these practices into your daily life,the more effects it will have on lowering your blood pressure.

Pretty powerful benefits for something you’ve been doing all this time without thinking about it!

What yoga is best to lower high blood pressure?

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Can yoga really regulate blood pressure? It may surprise you, but the answer is yes.

At least 32 million women in the U.S. have high blood pressure or hypertension. Lots of factors contribute to high blood pressure — diet, weight, lifestyle choices and stress, among others. And that’s where yoga comes in.

Yoga can reduce stress, and when stress is subtracted from the hypertension equation, blood pressure goes down.

Still, when it comes to high blood pressure (HBP) some styles and postures should be avoided or modified. With the information below, you can safely let the practice of yoga work for you to reduce tension, stress and, yes, blood pressure too.

What yoga should you avoid with high blood pressure?

If you have hypertension, you want to build a yoga practice that has positive effects on your blood pressure. Classes that are heated, extremely rigorous or focus on cardiovascular conditioning raise internal temperature, heart rate and blood pressure.Instead of pushing yourself, opt for slower paced vinyasa, hatha, restorative oryin-style yoga classes. Daily meditation can also lead to stress reduction and blood pressure modulation.

Breathwork (Pranayama) that creates a lot of heat (like Breath of Fire)or has you hold your breath is also not advised. You want your breathing to always be smooth, steady and evenly paced. The moment it gets heavy or choppy, stop what you are doing and rest until you have reset your rhythm.

The following poses should be avoided or modified. You’ll find helpful modifications in the next section.

• Difficult arm balances. Arm balances can be fun and challenging but, if you’re pushed to overexertion, frustration or strain, skip these poses.
• Inversions are risky if you have HBP. When your head is below your heart, blood rushes in and causes extra pressure on the brain, blood vessels and heart. This can increase the risk of stroke so avoid inversions such as Headstand, Shoulder Stand, Forearm Stand, and Handstand.
• Legs-Up-The-Wall (Viparita Karani) is debatable. One camp advises against it because your legs are inverted at a 90° angle up from the heart. The other camp says it’s okay because your head and heart are in the same line. Additionally, the pose is inherently relaxing, restorative and reduces stress. Just give it a miss if you have any doubts if it’s right for you or check with your own healthcare practitioner.
• Forward folds. Avoid or modify shapes where your head might dip below your heart.
• Advanced or deep backbends can raise your heart rate. If you feel strain in the chest, mind or breath, refrain from these altogether. If you feel they constrict your breathing omit these backbends: Bow, Active Bridge, Wheel, a deep Camel, and even Upward Facing Dog.
• Some schools of thought advise against raising the arms overhead if you have high blood pressure. As the arms rise, the heart works harder to circulate blood upward.

How to modify yoga poses for healthy blood pressure

I encourage you to observe the effects certain poses have on your body, mind and energy. After all, part of yoga is self-study (Svadhyaya). If you’re at higher risk for blood pressure issues, a few modifications can make all the difference.

Downward Dog modifications

Downward Dog at a wall

Take the inversion out of the pose and elevate your upper body. With your arms shoulder width, press your palms against a wall and take a step back to extend your arms. Let your head hover between the upper arms in line with your spine and chest. Press into the wall with your hands, and down into the floor with your legs and feet. Tilt your tailbone down and breathe here for about a minute and then slowly stand tall.

Downward Dog with support

Place a bolster or a stack of folded blankets in front of you while you’re on hands and knees. Invert your hips up and back, extend your legs and arms, and spread palms and feet. Rest your head (between the forehead and crown) on the props in front of you. Make sure your head is gently touching down on the support with your neck long, spacious, and not crunched. This might mean that you add or subtract blankets.Breathe here for 30-60 seconds and then release to hands and knees, or continue into Child’s Pose.

Standing Pose modifications

If you have HBP, you’ll find that most standing poses are safe to do (Mountain,Tree, Lunges, the Warriors) as long as you don’t feel strain on your head or heart,and can maintain a smooth and rhythmic breath.

Folding forward

Modify shapes where your head might dip below your heart by elevating your head in line with your heart and your hands on blocks or shins instead of the ground or toes. Embrace blocks as tools to reduce force or strain when folding or balancing.Never overexert. Instead, find support, ease and — no matter what — steady breathing.

Raised arms

Modify any poses that ask you to lift your arms overhead. In shapes like Raised Hands Pose, Warrior 1, Tree, Triangle, Side Angle, High or Crescent Lunges, place your hands beside you, on hips or in prayer (Anjali Mudra). Be creative and use alternatives, anchoring to the other energetic qualities of these postures.

Wide-Legged Forward Bend (Prasarita Padottanasana)

This pose is a beneficial standing pose that is easy to modify. This posture soothes the nervous system and heart, improves respiration and reduces HBP.

With your legs in a wide stance, step your feet about 4 ft. apart with their outer edges parallel to the short sides of the mat. Press your feet down firmly and lift your inner ankles and quadriceps. Extend your torso forward into a half fold from the pelvis instead of folding all the way down. Place your hands on blocks in line with your shoulders to keep your head, heart and spine parallel to the ground. Send the energy of your shins and thighs back. Create space in your side body and neck,breath gently and smoothly into your belly, spine, back and hamstrings.

Breathe here for 30-60 seconds, then, come out by placing hands on your hips, slowly lifting your upper body and stepping your feet together.

Backbend modifications

Supported Bridge Pose (Setu Bandha Sarvangasana)

Do this beneficial backbend to nourish the kidneys and deeply calm the nervous system to reduce stress and tension. This pose also opens the chest and lungs, increasing circulation and respiration.

Sit in the middle of your mat, then lie on your back, bend your knees, press into your feet and lift your hips. Slide a block under your sacrum at its lowest height.Keep your knees directly above the ankles, or separate your feet slightly wider so the knees can touch at your mid line. If you need head or neck support, slide the fold of a blanket under the base of the skull.

You might close your eyes or use an eye pillow and then breathe evenly through your nose, relaxing in this pose for several minutes. When you feel ready, remove the block, roll to one side, and push slowly up to sitting.

Investigate all the ways you can achieve a safe and supported Bridge Pose to find the ones you like best.

Seated forward bend modifications

Seated forward bends are wonderful to energetically draw inward while still supporting the head just above the heart. This allows you to slow down, breathe quietly, and– you guessed it — regulate your blood pressure.

These cooling shapes calm activity in the mind, heart and nerves. Physically, they create elongated muscles and massage the internal organs. As tension clears from your muscles, it is also released from the blood vessels and heart.

Some forward bends that are safe for HBP are Child’s Pose over a bolster, Seated Forward Fold, Bound Angle, Head-to-Knee Pose and Seated Wide-Angle Pose. Rest your head on a bolster propped at an angle, stacked blocks or blankets, or even the edge of a chair.

Seated Wide-Angle Pose (Upavista Konasana)

This pose is a beneficial forward bend that invites you to sit on the ground with the legs extended out wide. Sit at the edge of a folded blanket to lift the spine and soften the hips down from the pelvis. Press the soles of the feet outward, point your toes skyward and flex your ankles. Pin the thighs to the ground and lift the torso up and over the pelvis. Rest your head upon a bolster, blocks, or the edge of a chair.

Stay for several minutes and allow your breath to be slow, sweet and lengthened.When you feel ready to exit, slowly rise up and sit for a moment to take in the effects.

The best pose to relax your body and calm blood pressure

Hypertension is often made much worse with constant striving, worrying or agenda-making. What if you started to practice the art of surrender in some of your daily routines or yoga practice? Restful and restorative practices support this choice and invite inner space, ease and equilibrium.

Corpse Pose (Savasana)

Never skip this pose, or underestimate its ability to help you unwind and let goof stress and tension. If you had to choose only one posture today, this is the one to lead you to surrender and renewal.

Lie on your back with the legs extended long, feet relaxed away from each other,and arms at your sides, palms face up. Place support under the head so that the neck is long and the throat isn’t opened back. If you feel tension in your head,recline your torso over a bolster.

You may want an eye pillow to block distractions. Keep the neck, throat and diaphragm soft and peaceful. Breathe slowly and quietly. Allow yourself to drift further into a relaxed state of being.

Stay for 5-15 minutes. Then carefully roll to one side, pause and help yourself up to sit.

Remember, if you have high blood pressure, check in with your healthcare provider and use your own intuition to choose the best yoga shapes for the safest and best practice possible. But don’t let hypertension hold you back from yoga because it can lower blood pressure, reduce stress, and guide you safely toward well being.

Find out more yoga poses to release stress, plus other tips for a restorative yoga practice.

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I know it can be scary to even think about having a heart attack, but please take a minute to read this. The information here can make a big difference when it comes to saving your life, or that of a loved one.

You may have heard that heart attack symptoms or heart disease for women are different than those for men. But most of us don’t know what the warning signs for women actually are.

Some women suffering from a heart attack may think they just have a bad flu because their symptoms don’t seem anything like a heart attack. Here are 8 warning symptoms:

1. Chest pain

Chest pain is still a top warning sign when it comes to heart attacks for women. But still, some women may not realize they are having a heart attack because the chest pain is so subtle. Other times the pain may feel more like uncomfortable pressure, squeezing, tightness or discomfort in the chest. It can last a few minutes or more, or go away and come back.

2. Shortness of breath

Shortness of breath may occur with or without chest discomfort. Women may be more likely than men to experience this symptom

3. Flu-like symptoms

You may think you have the flu because you’re suffering from chills and cold sweats. Other flu-like symptoms are nausea and lightheadedness, listed below.

4. Nausea and lightheadedness

These symptoms are slightly more common for women than men. Some women may also experience vomiting.

5. Heart palpitations

Your heart rate may increase for no reason.

6. Discomfort in other areas

Pain or discomfort may appear in one or both arms (especially the left arm), the back, between the shoulder blades, neck, jaw or stomach.

7. Heartburn or indigestion

These two symptoms may take place during a heart attack – or up to a month before.

8. Extreme fatigue

Fatigue is a symptom for so many things. If your fatigue is new or extreme, it is worth getting it checked, especially if it happens along with the other symptoms in this list.

What you can do to reduce your risk of heart disease

You may already know many of the risk factors for heart disease, such as family history, weight gain around the middle, smoking and high blood pressure. But there are other lesser-known risk factors that are also important. Here’s what to do about them:

• Talk with your practitioner about your inflammation and high homocysteine levels: High homocysteine levels are linked to vascular disorders including heart disease, stroke and peripheral artery disease as well as dementia and Alzheimer’s disease. Elevated homocysteine is specifically associated with thrombosis (blood clots) causing a 2-3 fold increase in risk of cardiovascular events. It is considered as strong of an indicator of vascular disease as smoking or hypertension. The optimal range is for your homocysteine level is 5-8 umol/L. High sensitivity C-reactive protein (hs-CRP) also indicates inflammation. The optimal level is less than 1mg/L.
• Get your cholesterol checked – again: New testing guidelines focus less on only your LDL level (aka the “bad” cholesterol). That’s because a high cholesterol count is not necessarily bad as long as your LDL is low and HDL is high. For LDL, a level of more than 130 mg/dL is considered high risk. For HDL, a level of less than 40 mg/dL is considered high risk.If you have a family history of heart disease, you can have your doctor order an advanced cholesterol panel that will give more information on the LDL-particle number and size.

  Even when LDL levels are not in the high-risk range, high levels of Lp (a) and ApoB100 are associated with increased risk of cardiovascular disease. Lp (a) should be under 75 nmol/L. Apolipoprotein B levels should be under 100 mg/dL. Knowing your numbers will guide your doctor to help improve risk assessment.

• Understand if you are pre-diabetic or diabetic you are at significantly increased risk of heart disease. Hemoglobin A1C is used to measure your average blood sugar and to assess for diabetes. A level of less than 5.5% is optimal. A level of 5.7-6.4% indicates you may be pre-diabetic. A level of more than 7% is diagnostic of diabetes.

A note about declining estrogen in menopause. After the age of 55, your risk of heart attack increases greatly, especially if you’ve gone through menopause. This may be because of estrogen’s protective effects on the inner lining of the blood vessels – when estrogen declines, so does the health of the blood vessel walls. But, hormone replacement therapy (HRT) carries risks too. The Women’s Health Initiative showed that both equine-based and synthetic hormone replacement therapies (such as Premarin) increase heart disease risk in postmenopausal women.

You may also notice that other risk factors increase around menopause. This is more likely if you’ve had less than healthy diet and lifestyle habits in the past – and that’s most of us! But remember, you can still do so much to reduce your risk going forward.

One patient’s success story

Carol, 59 years young, had a history of high cholesterol, high blood sugar and low hormones from menopause. We discussed lifestyle medicine and optimized her nutrition plan, adding more phytonutrient dense foods, veggies and decreased sugar. She started working with a personal trainer twice weekly and lost body fat. We rechecked many of the labs discussed above. Her cholesterol decreased and we were able to taper off her statin medication. After a few months, we decreased her metformin. Currently she is completely off both of these medications!She was determined and motivated to decrease her cardiovascular risk and she did it!Carol is delighted that she does not have to take extra medications and that her lifestyle is optimizing her health. We used the concept of epigenetics (environment impacting your genes) and nutrigenomics (food is medicine) to optimize her heart health.

Preventing heart disease with a natural approach

You can start reducing your risk of heart disease right now with the heart-healthy habits found in our article Preventing heart disease – the natural approach. I encourage you to share it with a friend too!

The post 8 warning signs of a heart attack for women appeared first on Women's Health Network.

Conventional medicine has been battling heart disease for decades with major therapies, surgery and prescription drugs that are not preventative and arguably are ineffective. At Women’s Health Network, our approach to heart health focuses on preventing heart disease and related conditions. And conventional medicine is starting to catch on. The historical development of heart disease in America and research developments help explain why we advocate a holistic approach.

What is cardiovascular disease?

Heart disease, hypertension and stroke are cardiovascular conditions, meaning they involve your heart and arteries. Damage is caused when the heart muscle weakens or dies because of infection or reduced blood flow. Stroke occurs when the blood vessels leading to the brain are blocked or constricted. Both are commonly the result of a build-up of arterial plaque (atherosclerosis). High blood pressure, or hypertension, also results from the narrowing and hardening of the arteries caused by atherosclerosis.

Read our list of the most common cardiovascular diseases and conditions.

Cardiovascular disease is most common in industrialized countries where modern lifestyles include the worst risk factors: smoking, obesity, lack of physical activity, high cholesterol, and inflammation. Heart disease seems so simple that it should be preventable. Then why does heart disease affect more than 500,000 women a year?

Heart disease is not the same for women

Heart disease is the leading cause of death for American women. Yet, in a recent study, fewer than one in five physicians recognized that more women than men die of heart disease each year. This cultural gender bias perpetuates the myth that heart disease is a “man’s problem” and that threatens the health of all women.

The reality is that, while mortality rates for men over the past 20 years have declined steadily, the rates for women have remained relatively stable. Part of the reason this misperception is so prevalent is because the symptoms of heart disease are different in women. Many doctors may not even recognize them until a major cardiac event is taking place which means that women may receive less aggressive treatment, and occasionally no treatment at all. (See our list of warning signs of heart attack and stroke)

One problem is that many physicians use the same risk assessment tools for both men and women (e.g., the Framingham Risk Estimation [FRE]). This practice fails to identify a significant number of female patients who already have coronary disease.

On top of that, most women aren’t informed about heart disease prevention without a prior diagnosis or family history even though there is a universal risk posed by menopause when levels of “good” cholesterol drop. That means that women are often misinformed, misdiagnosed, and compromised in terms of their heart health. In addition, the majority of studies on heart disease have been conducted on a white male population, with women mostly left out of the picture.

Women and the history of heart disease

Medicine has approached heart disease as an evil threat created by one villain after another. Doctors began diagnosing men with symptoms of cardiovascular disease as early as the 1930’s. After World War II, our farm-based society evolved into an urban/industrial society, with a distinct shift to a life of relative wealth, abundant food, and physical ease. And we became victims of our own prosperity and good fortune.

We began eating too much, driving instead of walking everywhere, working at desks for hours on end, and smoking and drinking to excess. The new stressors of modern life multiplied, along with environmental pollution. These factors led to some people’s arteries reacting by creating sticky plaque that, among other things, constricted blood flow to the heart and other organs and weakened them.

By the late 1940’s, heart disease was officially proclaimed the number one killer, though statistics on women from that time don’t exist. Doctors blamed the condition on an overly rich diet — much the same as gout — because a majority of the men who had it were overweight. In the 1950’s doctors learned that smoking was a huge risk factor, but cigarette makers kept this information from the public.

Twenty years later, the government got involved and huge amounts of funding went towards finding causes and a cure. In 1971, the US Public Health Service underwrote the landmark Framingham Heart Study. This ongoing study, the first to include women, is the basis for much of what we know about heart disease today. And — for the first time ever — it verified the link between cardiovascular disease and our lifestyle, or what came to be known as “heart disease risk factors.”

New information in the 1970’s identified stress and the “type–A personality” as factors. Then in the 1980’s, we discovered the link with saturated fat and cholesterol and ushered in the ineffective low-fat craze of eating.

In the 1990’s we discovered “good” and “bad” cholesterol. Now, current research points to inflammation as the chief assailant to our heart health. Our guess is that individual DNA variations will move to the forefront in the near future as genetic profiling improves. If the cause of heart disease were a multiple-choice question, the answer would be “all of the above.” And more.

There’s more than one villain with heart disease

The danger of the “villain” approach we’re used to with heart disease is that it oversimplifies the problem, and leaves out the great potential of prevention. Western medicine already mostly waits until the patient reaches a disease state, before diagnosing and treating aggressively. This wait-then-intervene approach may save your life once you’re really sick, but isn’t effective at preventing the problem in the first place, when it’s so much easier to address.

Surgical solutions like heart bypass surgery (which “fixes” a blockage by “bypassing” it) and arterial stents may be crucial for people with advanced heart disease. But they still tend to “buy time” without getting at the underlying cause of the disease.

Similarly, statins (Lipitor, Zocor, Pravachol, Lescol, Mevacor) may lower cholesterol, but lead women to rely on a drug to manage effects, rather than getting at what drove up their cholesterol in the first place. Most important, statins are not magic potions but powerful drugs — with powerful, and sometimes debilitating, side effects such as muscle pain and depletion of co-enzyme Q 10, a key nutrient we need to make energy. The truth is we don’t know all the long-term implications of statin use.

We know that sometimes high cholesterol is correlated with cardiovascular disease risk, but that doesn’t mean it causes it. A majority of heart attack sufferers have normal cholesterol readings. And the supposed cause-and-effect link between high cholesterol and heart disease has never been proven in the first place.

All this led to low-fat diets which effectively starve the body of the nutrients it needs. Low fat diets overlook the negative side effects, and have created an epidemic of insulin resistance, which, ironically, new studies show is a clear risk factor for heart disease.

Heart disease prevention — a better understanding

Still, we have learned a lot about the heart, and more cardiologists are realizing that there’s no simple answer: heart disease is multifactorial and is best treated by identifying and reversing the underlying problems.

There have been many important findings from studies of heart disease in recent years:

• Inflammation is a critical risk factor — perhaps more important than cholesterol — which means that heart health is related to all the other systems of the body, from nutrition to dental health to digestion to hormonal balance to heavy metal toxicity.
• High blood sugar, whether you are diabetic or not, also appears to raise the risk of heart disease.
• The connections to depression and stress are clearer and stronger and the role of emotional experience is getting greater recognition.

It’s proven beyond any doubt that synthetic hormones raise the risk of cardiovascular disease. We don’t know yet but hope that bioidentical hormones may actually reduce it.

• The risk factors for heart disease reach far back into our personal history.
• The genetic factors play a smaller role than we may at first have feared.

Steps you can take right away to support heart health

At Women’s Health Network we are so encouraged by these developments. We now see conventional medicine backing into an understanding of heart health that is profoundly holistic: everything in our lives is connected and our mind, body and spirit each play roles in determining our health. We finally understand that nature is the real healer and prevention is more effective than treatment.

What can you do right now to help your heart stay as healthy as possible?

Consider taking these two steps:

1. Supplement every day with high quality fish oil, in the same dosages as supported by research. Choose a fish oil with both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) that totals about 1000mg, or one gram.

2. Add coQ10 — choose a supplement that provides 100mg every day

Visit a functional medicine practitioner for further information about your individual needs. You’ll find additional guidance on holistic heart health when you read about our approach to natural heart disease prevention.

The post Cardiovascular disease — what every woman should know appeared first on Women's Health Network.

Symptoms of heart attack in women

Most heart attacks start slowly with mild pain or discomfort. Here are the symptoms of heart attack in women:

• Shortness of breath. May occur with or without chest discomfort.
• Nausea and light-headedness
• Flu-like symptoms, including chills and cold sweats
• Heart palpitations
• Chest discomfort (angina): pain, tightness or pressure in the center of the chest that lasts more than a few minutes, or that goes away and comes back
• Discomfort in other areas, including pain or discomfort in: one or both arms (especially the left arm), the back, between the shoulder blades, neck, jaw or stomach
• Heartburn or indigestion
• Extreme fatigue

Symptoms of stroke in women

Strokes are not as common as heart attacks, but can come on without warning. Here are signs that a stroke may be occurring:

• Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
• Sudden confusion, trouble speaking or understanding
• Sudden trouble seeing in one or both eyes
• Sudden trouble walking, dizziness, loss of balance or coordination
• Sudden, severe headache with no known cause

It’s worth noting that in some women symptoms of heart problems, like palpitations, chills or faintness, may actually be symptoms of perimenopause. However, if you are experiencing these symptoms, you should see your healthcare practitioner.

Symptoms of inflammation

Heart disease often occurs along with inflammation. Monitoring any inflammation symptoms you might have is a helpful way to assess your risk of heart attack or stroke. Here are some of the symptoms to look for (for more information read our articles on inflammation):

• Elevated levels of CRP, homocysteine, or LDL
• High blood pressure
• Insulin resistance or diabetes
• Joint pain or arthritis
• Headaches
• GI distress, bloating, constipation/diarrhea
• Ulcer/heartburn
• Food and other allergies/sensitivities
• Chronic respiratory difficulties, asthma, or bronchitis
• Dry, itchy skin, rash, psoriasis or eczema
• Weight gain/obesity
• Fever or chronic infection
• Other autoimmune diseases

Resources

To learn more about the underlying causes of heart disease, see our article on risk factors for heart disease.

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Heart disease prevention may not be on your mind right now, but nurturing your heart, even in the smallest ways, is vital to your health. Everything in your body is connected and your heart is at the center of it all. Even if you have genetic factors linked to heart disease, it is not a death sentence.

Addressing relevant lifestyle factors actually holds your best chance for lifelong heart health. What does it mean to live a heart-healthy lifestyle? Regular exercise and a healthy diet are key elements, of course, but there are other aspects to look at. If you can, start by looking at your everyday habits — because these are the factors you can control.

Do you:

• Smoke cigarettes?
• Eat junk food?
• Drink alcohol to excess?
• Have a lot of ongoing stress?

All of these habits can exponentially increase your risk of cardiovascular disease but you can change that quickly because you are the one at the steering wheel. You hold the power to point yourself in a heart-healthy direction.

Food choices matter for heart disease prevention

If you’re confused about dietary fats and heart disease prevention, you’re not alone. When you’re considering a heart-healthy diet, “low-fat” food products are definitely not the answer. In fact, low-fat foods can accelerate the development of a heart condition. Put simply, you have to eat some fat to have a healthy metabolism and subsequently a healthy heart.

What kind of fat should you consume to help prevent heart disease? “Good” fats are generally those that are unsaturated (both polyunsaturated and monounsaturated oils) that come from plants, like avocados and olives, and some fish. Even though your body can’t make them on its own, essential fatty acids, or EFAs, are vital to metabolize cholesterol, control insulin and blood acids, and reduce inflammation. Get key omega-3 fats from oily fish, like salmon, sardines, herring and trout, and through supplementation.

Note that you should always steer clear of trans fats — such as the partially hydrogenated oils in processed foods like crackers and chips. You can still eat moderate amounts of the saturated fats found in dairy products, meat, nuts and seeds.

Heart disease prevention — a simple plan

To reduce your risk of heart disease, consider each of the following and choose one, two or three to get started:

• Eat well, eat right. Everything you eat affects your insulin levels, metabolism and the synthesis of cholesterol. Build a diet low in sodium, high in fruits, vegetables, lean proteins and “good fats.” This can significantly reduce your cholesterol levels — without the potential side effects of drugs. Choose a top-quality vitamin–mineral supplement and take it every day. Steady and consistent nutritional supplementation bridges nutritional gaps that could lead to inflammation, elevated homocysteine levels or inefficient metabolism.

• Exercise today, tomorrow and the next day. Your heart is a muscle and the best way to build muscle strength is to exercise. Current guidelines recommend at least 30 minutes of moderate daily activity, 5 days per week. Start slowly if you need to, say 5–10 minutes a day, and work up to more. Mindfulness exercise practices such as yoga and t’ai chi are wonderful because they simultaneously reduce stress and are good for heart health.
• Reduce stress and emotional conflict. Take an inventory of the sources of stress in your life, and then list what you can do about them. Pay particular attention to stress that is linked to negative patterns in your life. There are lots of small things you can do to reduce stress. If you need help and can afford it, invest in therapy, which (with the right therapist) can help you resolve the root of your worst stress.
• Increase your joy every chance you get. When you open your heart and maximize every opportunity for joy, you bring balance and love into your emotional life. Look into massage, restorative yoga, bodywork and other alternative treatments. (Read our listing of alternative and complementary therapies.) Find something you love, and then do it. Your heart is counting on you, so start being your own best friend.
• If your heart needs attention, see your practitioner. If blood tests reveal high levels of LDL, or you have a strong family history or other issues such as diabetes, you may want to consider medication. Statin drugs, like Lipitor, are still in their relative infancy, but they may be right for you. Recent findings are convincing that these drugs effectively reduce cholesterol and inflammation. However, if they’re prescribed for you, ask about taking them at the lowest possible effective dosage, and in combination with selenium, co-Q10, L-carnitine and ribose supplements to reduce side effects. You should also discuss taking a daily aspirin for its proven protective properties against cardiovascular disease.

Get a true picture of your heart health

Another recent gift of modern science worth mentioning is the 64-slice CT scan of the heart. If you have a strong family history of cardiovascular disease or your risk factors for coronary heart disease are high, this non-invasive, virtually pain-free imaging technique can deliver full 3-D images of the heart and other organs in a matter of moments, allowing easy diagnosis and treatment planning. That might range from prevention to immediate surgery. The 64-slice CT scan is not available in all areas and most insurance policies do not cover it, but its cost can often be justified by the knowledge and options it offers. Ask your doctor about it.

At Women’s Health Network, we would love to see the rates of heart disease in women decline. We know that the prospect of heart disease can be frightening, but as always, we believe information is power that will help you take control of your heart health. There is so much we know about this disease so let’s take advantage of it. We wish you health and joy with all our hearts.

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