Self-care is more than a buzzword. For women living with or at risk for heart disease, it is a powerful and proactive form of health care that includes physical habits, emotional practices, and the power of community support.
Why Self-Care Matters for the Heart
Heart disease is the leading cause of death for women in the U.S., yet many women struggle to prioritize their own needs. Between managing a household, paying bills, family responsibilities, caregiving roles, work stress, and everything in between, it can feel impossible to slow down. But self-care isn’t indulgent; it can lower blood pressure, reduce stress hormones, and support healthier lifestyle habits, all of which are essential for cardiovascular health.
Heart disease in women is often under-recognized and underdiagnosed, in part because women’s symptoms can differ from the classic male pattern. That makes proactive daily care, paired with regular check-ins with a trusted health provider, especially important.
Self-Care Practices with Cardiovascular Benefits
- Mindful Movement: Gentle exercise like walking, stretching, or yoga helps maintain a healthy heart and reduces tension. Even 20 minutes of light activity can improve circulation and mood. Regular movement has also been shown to reduce LDL (“bad”) cholesterol, increase HDL, and improve insulin sensitivity, both important for heart health.
- Nutritious Eating: Preparing meals rich in fruits, vegetables, whole grains, and heart-healthy fats supports long-term health. Reducing sodium and added sugars can help regulate blood pressure and cholesterol. Drinking plenty of water and limiting processed foods helps keep your entire cardiovascular system functioning well.
- Sleep Hygiene: Sleep is essential for cardiovascular recovery and hormonal balance. Aim for 7–9 hours of sleep and establish a consistent bedtime routine. Studies show sleep deprivation increases the risk of hypertension and heart attacks.
- Mental Wellness: Journaling, therapy, or taking short breaks during the day can help manage anxiety and depression, which are linked to worse heart outcomes. Mindfulness, deep breathing, or even 10 minutes of quiet reflection can lower your heart rate and calm your nervous system.
Barriers Women Face
Despite the benefits of self-care, many women struggle to prioritize their own well-being. Many women often delay care, downplay symptoms like fatigue and shortness of breath, or are dismissed when they do speak up. That’s why it is essential to listen to your body, and to find providers who do too.
How WomenHeart Supports Self-Care
- Support Networks: WomenHeart Champions provide peer support in communities across the country. These trained volunteers help others navigate their heart health journeys and offer a safe space to feel heard, supported, and build connection.
- Educational Resources: WomenHeart’s free downloadable guides, checklists, and conversation tools empower women to ask the right questions and advocate for themselves.
- Red Bags of Courage: These signature bags are filled with information and comfort items to support women newly diagnosed with heart disease.
The Role of Social Wellness
Self-care also includes connection. July is Social Wellness Month, a timely reminder that health is not only physical, it’s social and emotional, too. Strong relationships can reduce stress, improve cardiovascular recovery, and even extend lifespan. Through WomenHeart’s support networks, online communities, and Champion-led groups, women build the kind of community that sustains long-term well-being.
Take Action for Your Heart
Self-care is not indulgent; it’s a science-backed investment in your health. As we approach International Self-Care Day on July 24, take a moment to ask yourself what small shift could support your heart today. Maybe it’s making that overdue doctor’s appointment, saying no to something that drains you, or spending time with people who make you feel whole.
WomenHeart is here for you. From tools to support to trusted information, we help women live and lead with strong hearts.
