Heart Healthy Foods for Women
Let's begin by acknowledging the fact that cardiovascular disease (CVD) is NOT a ‘man’s’ disease, far from it. In Australia, more than half a million women have cardiovascular disease.
"Despite advances in the diagnosis and treatment of coronary artery disease (CAD), gender-related disparities continue to exist, and ischemic heart disease mortality in women remains higher than in men (1). In fact, CVD has been responsible for more deaths in women than in men each year since 1985 (2)."
Why is there a gender difference?
The discrepancy of women in CVD trials and the exclusion of women in clinical studies on CVD (therefore a lack of sex specific data)
Later diagnosis compared to men
Awareness gaps in all sectors
Less follow-up investigations and appropriate care post heart attack (for women compared to men)
Sometimes milder symptoms compared to men and differences in disease presentation
The impact of traditional risk factors (i.e. high blood pressure) are more dangerous for women
Gender specific risk factors such as: gestational hypertension during pregnancy, the menopausal transition, hormone imbalances (such as severe menopausal symptoms, PCOS, endometriosis).
What foods are especially helpful for women?
Anything that supports the microvasculature of the body! This is becuase women have more 'coronary microvascular dysfunction (CMD)' compared to men, which is a small vessel disorder where there’s still plaque but often in smaller arterioles (versus the larger arteries).
Foods which support the microvascular are rich in antioxidants, anti-inflammatory compounds and help to boost circulation, such as those listed below.
For more information on how to incorporate more herbs and spices into your life, my kitchen remedy course offers lots of great recipes.
On top of these super-star foods, a diet rich in colour, fibre and potassium will further support overall cardiovascular health. Potassium especially is considered somewhat of an unsung hero for heart health! It plays a role in every heartbeat. A hundred thousand times a day, potassium helps trigger your heart to squeeze blood through your body. It also helps your muscles to move, your nerves to work, and your kidneys to filter blood.
As a population, we're only eating about a 10th of the potassium we did before the industrial revolution. Low levels of potassium in the diet can cause calcification and stiffness of arteries, as well as an increased risk for hypertension (high blood pressure).
Rich sources of potassium include: berries, bananas, dried apricots, avocado, celery, pumpkin, potatoes, onion, tomatoes and green leafies.
And of course, the healthier the soil (i.e the more life/ organic matter that is present), the more potassium availability there is to the plant, which means more for us!
What are some helpful herbal medicines?
As Professor Kerry Bone states, the “3 G’s!” These are: Gotu Kola, Gingko and Garlic. There are many other possible beneficial herbs, especially those with reduce inflammation such as Turmeric, and heart supportive herbs such as Hawthorn or Motherwort. As always though, it's best to get professional advice from a qualified herbalist or naturopath before starting these.For some people, supplements such as CoQ10, certain B vitamins, Potassium and Magnesium can be helpful; but again, professional advice is necessary here.
Lifestyle matters.. a LOT!
For both men and women, having a healthy heart is not just about having a healthy cardiovascular system. Our heart is heavily impacted by overall nutritional status, environmental toxin load, sleep patterns, fitness levels (this is a big one!!), the microbiome and genetics.
Stress is also a huge risk factor for cardiovascular disease. In fact, "Broken Heart Syndrome" (also called Takotsubo Cardiomyopathy or Stress Cardiomyopathy) is a heart condition which develops in response to intense physical or emotional experiences. With this condition, the the heart changes shape (causing it to have difficulties pumping blood effectively) to look like a takotsubo (a fishing contraption for octopus catching). Interestingly, it occurs almost exclusively in women (95% of cases are women) and up to 5% of women suspected of having a heart attack have this disorder.
Please see your GP for comprehensive testing if you’re concerned about your cardiovascular health, have high blood pressure or have a strong family history of heart disease (this is especially important in the post-menopausal phase)... and be sure to reach out if you're wanting some extra support or advice when it comes to nutrition, herbal medicine, lifestyle or supplements. :)
Bottom Line
One final sobering statistic to share is around the overall prevalence of CVD for those living rurally and remotely. We know CVD affects 1 in 4 people who live in more isolated parts of this country, versus 1 in 5 in more urban regions.
This year I’ll be running a course/ webinar series which will be focused on overcoming nutrition challenges that are very unique to those living rurally and/or remotely. If you haven’t yet completed THIS survey (and live rurally/ remotely), I’d be so grateful if you did! It helps me create content that truly meets your needs.
Until next time,
Stacey.
