Heart Health: The Facts Every Woman Should Know
At Itasca Naturopathic Clinic, we know that heart health is about so much more than blood pressure and cholesterol. Women have unique risk factors and challenges—and we’re here to empower you with the knowledge and tools to protect your heart and live vibrantly.
Let’s Break It Down:
1️⃣ Heart disease is the #1 killer of women worldwide.
Yes, the leading cause of death—even in high-income countries like the US. This alarming statistic spans race and ethnicity, making it a critical health priority for everyone.
2️⃣ Menopause dramatically impacts heart risk.
Estrogen naturally protects the heart. After menopause, the risk of a cardiovascular event doubles compared to premenopausal women of the same age. Hot flashes and night sweats? They’re linked to an increased risk of high blood pressure.
3️⃣ Women have other unique heart health risk factors.
Conditions like gestational diabetes, preeclampsia, PCOS, and endometriosis can increase heart disease risks. These are challenges male bodies simply don’t face.
4️⃣ Heart symptoms are often misdiagnosed in women.
Studies show women are twice as likely as men to be told their heart disease symptoms are “just stress” or “anxiety.”
5️⃣ Heart attacks present differently in women.
Chest pain is common, but women often experience symptoms like pain in the neck, jaw, throat, arm, or back—along with dizziness, nausea, heartburn, or sheer exhaustion.
Nutritional Gems for Heart Health
You’ve heard about fiber and omega-3s, but what about these underappreciated nutrients?
✨ Vitamin K2
Vitamin K2 helps direct calcium to where it belongs (your bones), reducing the risk of arterial calcification.
Food sources: Fermented foods (like natto), hard cheeses, and egg yolks.
✨ Coenzyme Q10 (CoQ10)
Your heart works 24/7, and CoQ10 powers heart cells while protecting them from oxidative damage. It’s especially important if you take statins, which lower CoQ10 levels.
Food sources: Fatty fish and organ meats.
✨ Magnesium
Known as “the great relaxer,” magnesium supports heart health by relaxing blood vessels and maintaining healthy blood pressure.
Food sources: Leafy greens, nuts, seeds, and dark chocolate.
While food is the best source for these nutrients, supplements can help fill gaps—but they aren’t one-size-fits-all. That’s why we create personalized protocols tailored to your unique needs.
The Root Cause: Inflammation
In naturopathic medicine, we focus on finding the root cause of heart health challenges. Chronic low-grade inflammation (“inflamm-aging”) is a significant contributor to heart disease.
🩺 Research shows this type of inflammation can trigger atherosclerotic plaques, which cause heart attacks and strokes.
Signs of chronic inflammation:
Joint stiffness
Muscle aches
Skin rashes
Autoimmunity
Brain fog
Anxiety or depression
Our approach is to address these issues holistically by:
Optimizing your diet with anti-inflammatory foods like colorful fruits, veggies, and healthy fats
Finding enjoyable daily movement
Customizing supplements to save money and maximize impact
Relieving stress in ways that work for you
Addressing specific risks based on your history, conditions, and labs
Common Heart Health Mistakes
Sometimes, even our best intentions can backfire. Here are three common mistakes to watch out for:
1️⃣ Only Doing Cardio
Cardio is great, but strength training and high-intensity bursts (HIIT) are also crucial for heart health and blood sugar control.
2️⃣ Low-Fat Diets
Healthy fats like avocado and olive oil fight inflammation and support cholesterol levels. Many “low-fat” foods are loaded with sugar.
3️⃣ Stressing Out
Stress isn’t a badge of honor. Chronic stress raises cortisol levels, which can lead to high blood pressure and weight gain.
Small Changes, Big Results
New research shows that even three minutes of high-intensity movement per day can significantly improve heart health. Think activities like:
Running up stairs
Quick bursts of jumping jacks
Racing to catch a bus
It’s proof that small efforts can lead to big benefits. We encourage our patients to find movement that brings them joy—because consistency is what matters most.
Let’s Talk About Your Heart
At Itasca Naturopathic Clinic, we look beyond the basics to get to the heart of the matter. From reducing inflammation to optimizing nutrition and lifestyle, we create a personalized plan just for you.
Interested in learning more? Let’s start with a complimentary discovery session to explore how we can help you live a healthier, more vibrant life.
✨ Book your session today and take the first step toward heart health and balance
Rachel Oppitz, ND
