Women and Heart Disease - the greatest risk to our health
Heart disease is often pictured as a man clutching his chest, but that image leaves too many women out of the story. For many women, the signs are quieter, the risks change across life stages, and symptoms are sometimes brushed off as stress, indigestion, anxiety, or ageing. I was simply shocked when I heard this statistic, that in the US, more woman die of heart disease than all the cancers put together.
Cardiovascular disease remains the leading cause of death for women worldwide. It is also a major health concern in South Africa, where high blood pressure, diabetes, smoking, obesity, and limited access to early screening all play a role.
This article is for information only and should not replace medical advice. Anyone with chest pain, severe shortness of breath, fainting, or sudden weakness should seek urgent medical help.
Why heart disease affects women differently
Women and heart disease are often discussed too late, partly because symptoms can look different from the “classic” warning signs.
Chest pain or pressure can happen in women, but it is not always the main symptom. Some women experience:
Unusual tiredness that does not fit the level of activity
Shortness of breath
Nausea or vomiting
Pain in the jaw, neck, shoulder, back, or upper stomach
Light-headedness
Sweating
A feeling of indigestion or tightness
These symptoms can appear during activity, at rest, or even during sleep. That makes them easier to ignore.
Hormonal changes also matter. Oestrogen may offer some protection to blood vessels before menopause, but this protection decreases after menopause. Pregnancy-related conditions can also raise long-term risk. A history of pre-eclampsia, gestational diabetes, or high blood pressure during pregnancy should be treated as part of a woman’s heart health history.
The main causes and risk factors
Heart disease usually develops over time. The main process involves damage to blood vessels and the build-up of fatty deposits in the arteries. This can reduce blood flow to the heart and brain, raising the risk of a heart attack or stroke.
Common risk factors include:
High blood pressure
This is one of the biggest drivers of heart disease. It often has no symptoms, so regular checks matter.
High cholesterol
Too much LDL cholesterol can contribute to plaque build-up in the arteries.
Diabetes
Diabetes increases the risk of blood vessel damage. Women with diabetes may have a higher relative risk of heart disease than men with diabetes.
Smoking and vaping
Nicotine and other chemicals can damage blood vessels, raise blood pressure, and reduce oxygen delivery.
Excess body weight around the waist
Weight is not the only measure of health, but abdominal fat is linked to insulin resistance, inflammation, and higher heart risk.
Stress, poor sleep, and depression
Mental health and heart health are closely linked. Chronic stress can affect blood pressure, sleep, eating patterns, and activity levels.
Family history
A close relative with early heart disease can increase risk, especially when combined with lifestyle or medical factors.
Key statistics every woman should know
The numbers are serious, but they are also useful. They show why prevention and early action matter.
Cardiovascular disease causes about one in three deaths among women globally.
The World Health Organization reports that cardiovascular diseases cause roughly 17.9 million deaths each year worldwide, making them the leading cause of death globally. Women are a large part of that number.
A few important patterns stand out:
Statistic or pattern | Why it matters |
Heart disease is a leading killer of women worldwide | It should be treated as a core women’s health issue, not only a men’s health issue |
High blood pressure is often silent | Many people only discover it after damage has already started |
Risk rises after menopause | Screening becomes even more important from midlife onwards |
Pregnancy complications can predict later risk | Medical history should include pregnancy-related blood pressure and glucose problems |
Symptoms in women may be less obvious | Delayed care can lead to worse outcomes |
In South Africa, cardiovascular disease sits alongside other major non-communicable diseases that place pressure on families and the health system. Regular screening at clinics, pharmacies, workplace wellness days, or GP visits can help detect silent risks earlier.
Practical ways to improve heart health
Improving heart health does not require a perfect routine. Small, repeated actions make the biggest difference.
Know your numbers
Ask a healthcare provider how often to check:
Blood pressure
Cholesterol
Blood glucose
Weight and waist measurement, where useful
Keep a simple record. A single reading is not always enough, but patterns over time tell a clearer story.
Build a heart-friendly plate
Aim for meals that are mostly based on:
Vegetables and fruit
Beans, lentils, and chickpeas
Whole grains such as oats, brown rice, and wholewheat options
Fish, skinless chicken, eggs, or lean protein
Unsalted nuts and seeds in small portions
Healthy fats such as olive, canola, or avocado oil
Limit foods high in salt, added sugar, and saturated fat. Processed meats, sugary drinks, deep-fried foods, and large portions of refined starches can raise risk when eaten often.
Move most days
Adults should aim for regular moderate activity, such as brisk walking, cycling, swimming, dancing, or gardening. Even ten-minute sessions count when they are repeated.
Strength training also helps. It supports muscle, blood sugar control, bone health, and healthy ageing. This can be as simple as bodyweight squats, wall push-ups, resistance bands, or carrying groceries safely.
Stop smoking and reduce second-hand smoke
Quitting smoking is one of the strongest steps for heart health. Risk begins to drop after stopping, and support can make quitting more realistic. Clinics, doctors, pharmacists, and quit programmes can help with counselling or medication where appropriate.
Protect sleep and stress recovery
Poor sleep can raise blood pressure and affect hunger hormones, mood, and energy. A steady sleep routine, less late caffeine, and reduced screen time before bed can help.
For stress, focus on practical recovery:
Take short walks
Speak to someone trusted
Practise slow breathing
Make time for rest without guilt
Seek professional support for anxiety, depression, or trauma
When to seek help quickly
Do not wait to “see if it passes” when symptoms are strong, sudden, or unusual.
Seek urgent care for:
Chest pressure, tightness, or pain
Shortness of breath with chest discomfort
Sudden weakness, confusion, or trouble speaking
Pain spreading to the jaw, arm, back, or shoulder
Fainting or severe dizziness
Sudden nausea with sweating and discomfort
The safest choice is to treat possible heart symptoms as serious until a healthcare professional says otherwise.
Heart health improves through awareness, screening, and daily habits that are repeated over time. Start with one step this week: check your blood pressure, book a health review, take a brisk walk, or replace one high-salt meal with a more balanced option. Small changes can protect the heart for years.
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