A sound heart is fundamental to a joyful and well life. Renowned Irish cardiologist Dr Angie Brown outlines how women can care for their cardiovascular health
Many people may not realise that cardiovascular disease (CVD) stands as the leading cause of death among women in Ireland. Current statistics show more than 4,000 Irish women lose their lives to CVD each year, a figure that is around six times higher than deaths from breast cancer.
Despite these alarming numbers, awareness of CVD remains limited. A Croí, the Heart & Stroke Charity in Ireland, in collaboration with Global Heart Hub (GHH), found that 28% of women have never had a heart health check. Furthermore, only 3% could name all the key symptoms of a heart attack in women, and merely half recognised that the warning signs in women can differ from those in men.
While it remains important to familiarise ourselves with the signs and symptoms of heart attacks and CVD, prevention remains superior to a cure. In this piece, Irish Heart Foundation Medical Director and consultant cardiologist, Dr Angie Brown, shares ten practical measures we can adopt to safeguard and nurture our heart health.
Control your cholesterol levels
Cholesterol serves a necessary role in cell function as a lipid produced by the liver circulating in our bloodstream. One of the most effective ways to shield yourself from cardiovascular disease is to keep cholesterol within healthy limits. It’s wise to have your cholesterol checked, particularly if a family history includes high cholesterol, heart disease, or stroke. Speak with your doctor about this.
Stub it out
Smoking is a major risk factor for cardiovascular disease—about half of smokers will die from tobacco-related illnesses, including heart attack and stroke. For professional guidance, you can call the National Smokers’ Quitline on 1800 201 203 or visit www.quit.ie
Watch out for stress
Stress can be constructive when it motivates us to complete important tasks, but it can also take a toll if we feel overwhelmed by constant demands. The Irish Heart Foundation’s website offers several strategies to reduce stress, including talking to someone, staying physically active and practising abdominal breathing techniques.
Get on the move
Engaging in regular physical activity stands among the most important steps you can take to improve your overall health. Exercise can help lower blood pressure, reduce cholesterol levels and assist with weight management, all of which decrease the risk of heart disease and stroke. Movement can also elevate mood, ease stress and bolster self-esteem. Adults should aim for 2 hours and 30 minutes to 5 hours of moderate-intensity activity per week.
Manage your blood pressure
Blood pressure measures the force with which the heart pumps blood around the body. Elevated blood pressure raises the risk of heart attack, stroke, heart failure, kidney failure, dementia, and some vision problems. People over 30 should have their blood pressure checked approximately every five years, or more often if advised by their healthcare provider. Regular checks help prevent damage before it begins.
Eat for a healthy heart
A heart-healthy diet supports maintaining a healthy weight, lowers high blood pressure, and can reduce cholesterol levels. Everyone should strive for a well-balanced diet; you can use the food pyramid as a guide for daily choices.
Reduce alcohol
Only a small proportion of Irish adults can accurately identify the HSE’s low-risk guidelines for alcohol. Exceeding these guidelines raises the likelihood of developing high blood pressure, a key risk factor for stroke. For women, intake should fall well below eleven standard drinks per week, and for men well below seventeen per week.
Learn CPR
Cardiopulmonary resuscitation (CPR) is a straightforward skill that can save your life—and empower you to save someone else’s. It represents a crucial link in the chain of survival after a cardiac arrest. If you have received CPR training, you are ten times more likely to respond correctly in an emergency.
Find and aim for your best weight
Carrying excess weight forces your heart to work harder to circulate blood, which can contribute to wear and tear on the heart and blood vessels. Adopting healthier eating patterns and increasing physical activity can help you reach and maintain your ideal weight. If you are overweight, consult your doctor to assess whether other risk factors may be at play, such as high blood pressure, diabetes, high cholesterol, or smoking.
Phone emergency services if you think you are having a heart attack or stroke
Thousands of people die from cardiac arrests each year in Ireland—and almost 70% of these occur at home. Being able to recognise the signs of cardiac arrest, particularly in women, calling the emergency numbers 112 or 999, and performing CPR can save your life or that of a loved one.
