89% of women would be “at high risk”, 7 ways to take care of your heart (especially after 50)

The National Observatory of Women’s Health, led by the Agir pour le coeur des femmes association, published its first figures for 2024 on the occasion, Tuesday, May 28, of the International Day of Action for Women’s Health . And they are alarming. According to the site -.frthe report reveals that 89% of women, or nearly 9 out of 10 women, are considered to be at “high cardiovascular risk”. More precisely, they present at least 2 cardiovascular risk factors.

The data published by the association comes from the medical files of women who participated in screening via the Women’s Heart Bus. This is a traveling medical bus allowing women to have easy access (without having to travel) to cardiovascular and gynecological screening. In total, in 3 years, more than 8,000 women have been screened using this system.

Women have poorer cardiovascular health than men

Among the most common risk factors in women, we find:

• smoking;
• diabetes ;
• hypertension;
• physical inactivity ;
• Alcohol consumption ;
• family history;
• obesity and overweight;
• triglycerides present in excessive quantities in the blood.

Women are also more likely than men to suffer from depression and D’anxiety chronic, which are risk factors for heart disease. In addition to often having lower incomes than men, they also juggle multiple daily tasks (work, family, home, etc.), which can increase their rate of stress and reduce the time they have to take care of themselves and their health (like practicing regular physical activity, for example). Then, beyond these factors, women’s arteries are often smaller than men’s, which can make procedures such as angioplasty more difficult and less effective.

Age and menopause increase the risk of heart problems in women

Furthermore, 46% of women also presented 2 gynecological risk factors such as contraindicated contraception, a lack or total absence of gynecological follow-up, late pregnancies… But that’s not all. The age and menopause are also risk factors for women. From around the age of 50 to 55, the risks worsen. Indeed, female hormones, such as estrogen, offer some protection against heart disease. But after menopause, when hormones drop, this protection diminishes, increasing women’s risk of heart disease.

As we age, the heart becomes less and less efficient and the maximum heart rate decreases, especially in women. “The main age-related change is that the heart fills less well. It is a little less flexible, a little more rigid”, explains to Current wife cardiologist Anne-Laure Laprérie. According to the expert, “the heart is very dependent on the arteries”. However, over time, these “become less flexible, they resist a little more”, she specifies. Despite these risks, only one in five women benefit from cardiovascular monitoring (79% have none). Among postmenopausal women, 74% are not followed by a heart specialist, while only 44% benefit from gynecological follow-up.

Taking care of your heart after 50: 7 very simple methods

Taking care of your heart health after 50, especially when you are a woman and have more risks than men, is crucial. Here are some tips if you don’t know how to go about it:

1. Have a balanced diet

• Eat nutrient-dense foods : favor fruits, vegetables, whole grains, fish rich in omega-3 (such as salmon and mackerel), and nuts.
• Limit saturated and trans fats : Reduce the consumption of red meats, high-fat dairy products and processed foods.
• Control your salt and sugar intake : Avoid very salty and sugary foods, which can contribute to high blood pressure and diabetes, respectively.
• Adopt the Mediterranean diet : rich in olive oil, fruits, vegetables, and fish, it is recognized for its cardiovascular benefits.

2. Exercise regularly

• Practice physical activity : Try to get at least 2 hours of moderate exercise per week, such as brisk walking, swimming or cycling.
• Strengthen your muscles : Twice a week, include muscle strengthening exercises in your sports routine to maintain muscle mass and bone health.

3. Pay attention to your weight

• Maintain a suitable weight : gaining too much weight, especially after age 50, increases the risk of heart disease.
• Trust your BMI : You don’t have to constantly monitor your BMI, but it can still help you maintain your weight (a BMI between 18.5 and 24.9 is generally considered healthy).

4. Get medical attention

• Perform regular health checkups : monitor your blood pressure, your cholesterol level or even your blood sugar level.
• Take your treatments well : make sure you take any medications your doctor may prescribe to you to manage your high blood pressure, diabetes or high cholesterol.

5. Manage stress

• Practice relaxation techniques : Meditation, yoga and deep breathing exercises can help reduce your stress levels.
• Get enough sleep : Good sleep is crucial for good heart health.

6. Have healthy lifestyle habits

• Stop smoking : Smoking is a major risk factor for heart disease.
• Limit your alcohol consumption : for women in particular, drinking alcohol in moderation (one glass per day) is essential for heart health.

7. Avoid a sedentary lifestyle

• Move regularly : beyond the sport to be practiced each week, make sure not to sit for too long, by getting up and walking for example for a few minutes every hour.

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Rights of women and children, violence, feminism, gender, discrimination, parenthood, education, psychology, health, couple, sexuality, social networks…. Joséphine loves deciphering all the social issues that drive our world…