This is a sponsored post written on behalf of The Heart Truth®. All opinions are my own.
12 Ways To Protect Your Heart { & my personal experience with heart disease}
We’ve all heard it before: heart disease is the number one killer of women. For years I ignored the warnings and lived how I wanted, until a pattern of loss in my family forced me to pay attention.
My grandmother was active, slim, and took her medication faithfully, yet she collapsed and died while traveling. Years later my aunt had a heart attack after returning from the grocery store. Almost three years ago my mother passed away at 62 after suffering mini-strokes in the years before she died. All three women had high blood pressure, high cholesterol and were over 55. Two took medication regularly; one did not.
The common denominator was clear: a family history of early heart disease. That history is frightening — and motivating. My sisters already struggle with high blood pressure and related symptoms; I have been fortunate so far, but I know risk can change with time.
Risk factors for heart disease include high blood pressure, high cholesterol, diabetes or prediabetes, smoking, overweight or obesity (BMI 25 or greater), physical inactivity, family history of early heart disease, preeclampsia during pregnancy, unhealthy eating and age (55 or older for women). According to available data from recent years, one in four women in the United States died of heart disease — a sobering statistic.
Admitting this reality pushed me to change habits. I started checking my blood pressure regularly, improved my diet with more greens and smoothies, began exercising, and paid closer attention to stress reduction. I’m still a work in progress — I carry extra weight and sometimes struggle with consistency — but I make daily choices that support heart health.
Here are 12 practical steps you can take to protect your heart:
- Know your family history. If early heart disease runs in your family, discuss it with your doctor and monitor your health closely.
- Adopt healthier eating habits. Increase vegetables and fruits, choose whole grains, lean proteins, and reduce processed foods and added sugars.
- Eat plenty of fruits and vegetables every day to boost fiber, vitamins and heart-protective nutrients.
- Exercise regularly. Aim for at least 2.5 hours of moderate activity a week and work to maintain a healthy weight.
- Monitor your blood pressure. If it trends high, seek medical advice and follow treatment plans to control it.
- Reduce salt intake. Use less salt in cooking and choose lower-sodium options when possible.
- If you smoke, quit. Smoking greatly increases your risk of heart disease.
- Practice portion control. Even healthy foods can contribute to weight gain when portions are too large.
- Check for diabetes or prediabetes and manage blood sugar levels if diagnosed.
- Know your cholesterol and triglyceride levels and work with your provider to manage them.
- Manage stress. Chronic stress affects blood pressure and heart health; find effective coping strategies that work for you.
- Educate yourself. Learn the signs, symptoms and causes of heart disease so you can take informed, proactive steps.
Raising awareness matters. Observing American Heart Month and learning from trusted resources can help you take action. Talk to your healthcare provider about screenings and personalized prevention strategies.
If someone you know has been affected by heart disease, I invite you to share your experience. Conversations about prevention and support can make a real difference.
- The Heart Truth
- Risk factors for heart disease
- #FromTheHeart