Our hearts play a big role in our overall health. And to allow our hearts to do their job, we have to do our job in prioritizing heart health. From elevated cholesterol levels to high blood pressure to heart disease, it can be daunting to try to sift through all the information out there and find out what matters most. So we turned to you, our readers, to understand your biggest heart health concerns—and more than 2,300 of you weighed in. Here, top doctors reveal how to improve your heart health for years to come.

Your top 5 concerns and pro tips to improve heart health

Your first step toward warding off—or managing—heart problems should be keeping up with your annual physical and bloodwork to help spot any potential issues or changes early on. In addition to following your doctor’s care plan and taking any medication he or she may prescribe, there are simple lifestyle tweaks that can noticeably improve your heart health.

Heart disease

Nearly 17 percent of Woman’s World readers said they’re concerned about cardiovascular disease, and the CDC reports that 44 percent of women in the United States are living with some form of heart disease.

“Heart disease is any condition that affects the heart’s ability to function appropriately—that is, any condition that makes the heart work harder or stops the heart from pumping blood effectively,” says Jacqueline Dowe, MD,cardiologist at the Orlando Health Heart and Vascular Institute. “Common types of heart disease are coronary artery disease and heart failure.”

Over time harmful fats can build up in our arteries, increasing our risk of heart disease. One common cause of heart disease is atherosclerosis, or “the buildup of fatty deposits (plaques) in the coronary arteries, which can narrow or block blood vessels to the heart,” explains Alan Rozanski, MD, Professor of Medicine at the Icahn School of Medicine at Mount Sinai.

Reduce your risk: When you think about preventing heart disease, your mind might jump to drastic lifestyle changes. But even simple, heart-healthy diet swaps can help.

“Incorporate omega-3–rich foods like wild-caught salmon or ground flaxseed two to three times per week,” explains Will Haas, MD, MBA, Founder & CEO of VYVE Wellness. “Omega-3s help reduce systemic inflammation, lower triglycerides and stabilize arterial plaque—key steps in preventing arterial blockages and improving endothelial function.” (Learn how much omega-3s you need here.)

High blood pressure (hypertension)

When high blood pressure is brought up in casual conversation, it’s often during a story about a stressful situation raising someone’s blood pressure. But what’s actually happening in the body when that occurs?

“High blood pressure, or hypertension, is a condition in which the force of blood pushing against artery walls is consistently too high,” says Dr. Rozanski. “Over time, this can damage blood vessels and increase the risk of heart disease and stroke.” It’s no surprise that hypertension is a concern for 20 percent of Woman’s World readers. Some women find that their blood pressure rises after menopause.

While you may think you have an idea of what your blood pressure is, your doctor will be able to provide you with a more accurate and up-to-date reading. “High blood pressure is an easy measurement that is done at the doctor’s office with a cuff and stethoscope and, strictly speaking, anything greater than 140/90 is considered high blood pressure,” saysDebbie Rinde-Hoffman, MD, FACC, FACP, FHFSA, the Vice Chief of Business Development for the Tampa General Hospital Heart & Vascular Institute.

Reduce your risk: You can lower your risk for high blood pressure with lifestyle changes centered around diet and activity. “The number one treatment for high blood pressure is diet and exercise, and only when those things fail are medications indicated,” shares Dr. Rinde-Hoffman.

“Start the morning with a magnesium-rich green smoothie made from leafy greens, avocado and chia seeds,” says Dr. Haas. “Magnesium supports vascular relaxation, improves blood flow and helps regulate stress responses—all of which can naturally lower blood pressure.”

And staying active—squeezing in 150 minutes of aerobic exercise a week (about 22 minutes a day)—will help bring your blood pressure down over time. Plus it helps you maintain a healthy weight, which puts less strain on your heart.

High cholesterol

Take a quick scan of modern cereal commercials and you’ll likely find claims that their product helps lower cholesterol, but what does having high cholesterol actually mean?

“High cholesterol refers to elevated levels of cholesterol in the blood, particularly low-density lipoprotein (LDL) or ‘bad’ cholesterol,” says Dr. Rozanski. “When excess LDL builds up in the walls of the coronary arteries, it contributes to plaque formation and an increased risk of heart attacks.” It’s a concern for more than 15 percent of readers. Research published in the journal Menopausefound that postmenopausal women had higher total cholesterol and LDL-c levels compared to perimenopausal women.

Reduce your risk: A great tool for reducing your risk of high cholesterol likely isn’t too far from your kitchen. “Add 1 tablespoon of ground flaxseed to your breakfast daily,” says Dr. Haas. “Flaxseeds contain soluble fiber and lignans, which help bind and excrete LDL cholesterol while also supporting estrogen metabolism and reducing inflammation.” (Discover more ways to lower LDL cholesterol here.)

Heart attack

Heart attacks have not only been depicted in film and music, they also represent the worst-case scenario for many people trying to improve their heart health. So it’s understandable that nearly a quarter of Woman’s World readers are worried about having one.

“Heart attacks are a serious consequence of atherosclerosis,” Dr. Rozanski. “They occur when a coronary artery becomes blocked, cutting off the oxygen supply to part of the heart muscle, thus leading to permanent damage.” It’s especially important for women to reduce their risk of heart attack as heart attack symptoms typically present in less obvious ways such as experiencing dizziness or even nausea.

Reduce your risk: Increased stress can wreak havoc on mental health and also lead to inflammation that damages the heart. “Begin a stress-resilience ritual, such as five minutes of heart-focused breathing or gratitude journaling” to protect your heart, says Dr. Haas. “Chronic stress increases cortisol and sympathetic nervous system activity, which can trigger plaque rupture. Supporting the parasympathetic nervous system lowers the risk of heart attacks.”

Stroke

A stroke is the number-one heart health issue that worries Woman’s World readers, and for good reason. In fact, American Heart Association research demonstrates women tend to experience more strokes across their life than men. You’re likely familiar with the physical effects of a stroke such as slurred speech and sudden weakness or numbness, but there’s also a lot going on inside your heart when this happens.

“A stroke is a cardiovascular event affecting the brain,” explains Dr. Haas. “It occurs when a blood vessel in the brain is either blocked (ischemic stroke) or bursts (hemorrhagic stroke). Both result in loss of oxygen to brain tissue, causing cell death and potentially long-term disability or death.”

Reduce your risk: Exercise is an important way to support overall health, and it can also help lower your stroke risk. “Prioritize daily movement—aim for at least 20 to 30 minutes of moderate physical activity like brisk walking, dancing or yoga,” says Dr. Haas. “Regular movement improves circulation, lowers blood pressure, supports blood sugar regulation and enhances brain perfusion—dramatically reducing stroke risk while also benefiting cognitive health.”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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