No matter your age, today’s habits can significantly influence your cardiovascular health in the future. 

February is Heart Health Awareness Month. The American Heart Association’s (AHA) Go Red campaign was created to dispel myths and help save lives by raising awareness of heart disease. In particular, the campaign calls attention to cardiovascular disease (CVD) being the greatest threat to women’s health and the leading cause of death in women.1 

As of the latest data, per AHA, nearly 45% of women ages 20 and above– more than 60 million women – are living with some form of CVD, and unique stages of life such as pregnancy and menopause can increase risk. “Addressing heart health at every life stage,” says the AHA, “can improve a woman’s quality of life and overall health.” 1, 2

Keep reading for five practical steps you can take to support your heart health now and help reduce your risk of developing cardiovascular disease. 

The good news: heart disease is largely preventable. In fact, research shows that people who reach mid-life without developing high blood pressure, diabetes, or other risk factors for CVD are much less likely to experience a heart attack or stroke by age 80 than their higher-risk counterparts.3

Making smart dietary and lifestyle choices each day and keeping track of a few numbers can help you to ensure a vital cardiovascular system:

74% of the adult population is overweight or obese. If you have excess weight, especially around the abdomen (waist measurement >35”), you’re more likely to have elevated blood pressure and high cholesterol, which increases your risk for heart disease and stroke.4

Body Mass Index (BMI), a number calculated using a person's weight and height, provides a reliable indicator of overall health risk based on body composition for most people. 

• A BMI of 25-29 is considered overweight

• A BMI of 30+ is obese

• A healthy BMI falls between 18.5 and 24.9

To support a heart-healthy weight, eat plenty of fruits and vegetables, healthy proteins and fats, and limit your intake of processed foods, sugar, salt, and alcohol.5

Lack of physical activity is a risk factor for heart disease, yet only a third of women regularly engage in exercise.6 

With age, these numbers decline further with a mere 10.8% of women aged 65+ meeting the guidelines for physical activity.7

The AHA recommends at least 150 Minutes each week of moderate exercise or 75 minutes per week of vigorous exercise for most adults.8

The dangers of smoking are well known, and while numbers have declined in recent years, more than 10% of women 18 and over still report regular cigarette use.9 Smoking or exposure to second-hand smoke raises your risk of heart disease. 

The carbon monoxide in cigarette smoke triggers plaque buildup in your arteries. By replacing some of the oxygen in your blood, carbon monoxide forces your heart to work harder, elevating your blood pressure. Nicotine makes your heart work harder by narrowing blood vessels and increasing your heart rate and blood pressure. Smoking also increases the risk of blood clots forming in your arteries. Even if you’ve smoked for years, the good news is that once you stop your risk of heart disease drops dramatically within one year.10 

You probably know your height and monitor your weight on a regular basis, but there are a few additional numbers to stay aware of:

• Blood pressure < 120 mg/dL (systolic); < 80mg/dL (diastolic)

• Fasting glucose < 100 mg/dL

• Total cholesterol < 200 mg/dL

• LDL or “bad” cholesterol < 130 mg/dL

• HDL or “good” cholesterol > 40 mg/dL men and > 50 mg/dL women

• Triglycerides < 150 mg/dL

High blood pressure is a major risk factor for heart attack and most importantly stroke. If you are obese, have a family history of high blood pressure or are African-American you have an increased risk of developing hypertension. Adults should have regular blood screenings at least every two years; more frequently if your numbers are not ideal or if you have other risk factors for heart disease.

High blood cholesterol is a major risk factor for cardiovascular disease and increases the risk of stroke. High levels of LDL raise the risk of heart disease and heart attack. High levels of HDL benefit the heart and lower your risk for this disease. HDL level may be a stronger risk factor for developing heart disease in women than in men. Adults should have their cholesterol measured at least once every five years starting in their 20s; more frequently if your numbers are not ideal or if you have other risk factors for heart disease.

Higher triglyceride levels often go hand-in-hand with higher total cholesterol and LDL cholesterol numbers. Research suggests that high triglyceride levels may be more of a risk for women than men.

If you have a close relative that has had a heart attack or stroke, you may be more at risk for developing heart disease. Your risk increases if your father or brother had heart disease before age 55 or if your mother or sister was diagnosed with heart disease before 65 years of age.

Now that you’re familiar with the five areas that influence cardiovascular health, below you’ll find specific actions to take during your 20s, 30s, 40s and beyond. While your priorities may change with each passing decade, monitoring these five areas remains critical to ensuring a vital cardiovascular system.

Now that you’re familiar with the five areas that influence cardiovascular health, below you’ll find specific actions to take during your 20s, 30s, 40s and beyond. While your priorities may change with each passing decade, you should continue monitoring all of the above to help ensure a vital cardiovascular system.

• In Your 20s

• In Your 30s

• In Your 40s

• In Your 50s

• In Your 60s and Beyond

Last updated February 4, 2025