Louise Carter is a registered dietician and wellness expert with over 15 years of experience. Her passions lie in womens health, gut health and lifestyle diseases.
Cardiovascular health is a major concern for women worldwide, with heart disease being the one of the leading causes of death among females. While genetics and lifestyle factors play essential roles in cardiovascular risk, nutrition is at the centre of heart health. It's important to understand how nutrition influences cardiovascular health in women so that these diseases can be prevented.
Cardiovascular diseases (CVDs) includes a range of conditions such as coronary artery disease, hypertension, cholesterol, stroke, and heart failure. While both men and women are susceptible to these conditions, the symptoms and risk factors are different. Hormonal and weight changes, particularly during menopause, can increase cardiovascular risk. Other conditions like polycystic ovary syndrome (PCOS) and pregnancy-related complications can also increase the risk of heart disease.
Weight management is important when it comes to the prevention and management of CVD. Excess body weight and increased visceral fat, which is found around the organs, place women at higher risk, particularly as a woman ages and enters the perimenopausal phase.
The role of nutrition in cardiovascular health
Diet and lifestyle play a role in the development and prevention of cardiovascular health. Personalised nutrition plans can help manage weight, blood pressure, cholesterol levels, and blood sugar, helping to lower the risk of developing further cardiac problems. Different nutrients and dietary patterns affect cardiovascular health in women:
1. Healthy fats should be incorporated more
Unsaturated fats: Found in avocados, nuts, seeds, and olive oil, unsaturated fats can help reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL), improving heart health.
Omega-3 fatty acids: Known for their anti-inflammatory properties and their ability to lower triglycerides, reducing the risk of heart disease. Think oily fish like salmon, mackerel, and flaxseeds.
2. Fiber-rich foods are important
Whole grains: Fiber helps regulate blood sugar levels, reduce cholesterol, improve satiety and promote a healthy weight. Oats, quinoa, brown rice, and whole wheat products are great sources of dietary fiber.
Fruits and vegetables: Rich in vitamins, minerals, and antioxidants, can support cardiovascular health by reducing oxidative stress and inflammation.
3. Lean proteins should be prioritised
Plant-based proteins: Beans, lentils, and tofu provide high-quality protein without the saturated fat found in animal products, aiding in heart health. They also contain plenty of fiber and so should be included a few times a week.
Fish and poultry: These are preferable over red and processed meats, which are associated with higher cardiovascular risk. The way these foods are cooked should also be considered.
4. Lower sodium intake
High salt intake is linked to high blood pressure. Cooking with less salt and not adding extra at the table is an effective way to decrease salt intake.
5. Antioxidant-rich foods
Berries, dark chocolate, and Green tea are rich in antioxidants, which help decrease oxidative stress and inflammation
6. Limit sugary and processed foods
Processed foods are notoriously high in sugar, fats, and salt. A diet high in sugar and processed foods may lead to raised triglycerides, cholesterol, and weight gain. Cooking meals at home from fresh will help to reduce intake of processed foods.
Relationship between weight management & cardiovascular disease
Excess fat tissue, particularly visceral fat, causes an inflammatory response which can lead to increased cholesterol levels. Increased waist circumference is an added risk for CVD. Obesity is also a major risk factor for type 2 diabetes, increased blood pressure, and stroke.
The benefits of losing weight include blood pressure reduction, improved lipid profile (cholesterol), better blood glucose control and decreased inflammation. Even modest weight loss can improve all of these factors.
Strategies for effective weight management and improved CVD risk
1. Dietary changes
Balanced diet: which highlights fruits, vegetables, whole grains, lean proteins, and healthy fats is encouraged. The Mediterranean and DASH diets are particularly effective for weight management and CVD prevention.
Portion control: This is important when it comes to weight loss. More-so than calorie counting. Be mindful of portion sizes to avoid overeating is key when starting any weight loss plan.
Limit sugary and processed foods: As these are directly related to CVD and inflammation.
2. Physical activity
Regular exercise: Moderate intensity should always be encouraged. Exercise may not always be the key in weight management but it is definitely key in lowering blood pressure and cholesterol. Focussed exercise sessions 3 times a week should be the base recommendation.
Daily movement: Incorporate more physical activity into daily routines, such as walking, cycling, or using stairs. Do this over and above exercise sessions.
3. Behavioural modifications
Self-monitoring: Keep track of food intake, physical activity, and weight to identify patterns and make adjustments.
Goal setting: Set realistic, achievable goals for weight loss and physical activity.
Support systems: Engage with support groups, family, or professionals to stay motivated.
4. Limit processed foods
Reduce consumption of processed and high-sugar foods, which can contribute to weight gain, high blood pressure, and high cholesterol.
5. Hydration
Drink plenty of water and limit sugary beverages and alcohol, which can negatively affect heart health.
Know your numbers
Regular check-ups are crucial for maintaining cardiovascular health. Early detection of hypertension, cholesterol, and diabetes is key to allow for early intervention. ECGs and stress tests are important to assess how your heart handles exertion and can be critical in diagnosing CVD. Knowing that you are monitoring your heart health can reduce anxiety and give you confidence that you are doing everything possible to maintain your health.
Conclusion
Regular monitoring and timely intervention can prevent the progression of cardiovascular diseases, reducing the risk of heart attacks, strokes, and other severe complications. Nutrition plays a vital role in maintaining and improving cardiovascular health in women. By adopting a heart-healthy diet rich in unsaturated fats, fiber, lean proteins, and antioxidants, women can significantly reduce their risk of heart disease. The Mediterranean diet can be very helpful in this regard, and coupled with regular physical activity and lifestyle modifications, a balanced diet is a powerful tool in promoting cardiovascular well-being. Nutrition strategies should always be personalised to ensure you are reaching your own wellness goals and working within your own lifestyle.
Read more from Louise Carter
Louise Carter, Registered Dietician and Wellness Coach
As a registered dietician, Louise's expertise and passion lie in wellness, with a particular focus on lifestyle changes, women’s health, gut health, and personalised nutrition strategies.
Louise’s approach to wellness is far from one-size-fits-all; she understands that each person and their journey is unique. With a commitment to addressing the root causes rather than merely treating symptoms, Louise is dedicated to walking alongside her clients in their wellness journeys.
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