You just got the call from your doctor’s office: Your blood work looks great! Your cholesterol, A1C and fasting glucose are all in the healthy range. But your fitness tracker keeps sending you alerts. Your resting heart rate seems a little high. Your heart rate variability is on the lower side. And you can’t help wondering: Could my smart watch be picking up on something worth paying attention to?

It’s a great question—and the good news is, there’s a lot you can do. Sometimes routine blood work doesn’t tell the whole story, and early signs of insulin resistance can show up in subtle ways before anything looks “off” on paper. The even better news? Your wearable may actually be helping you catch these signals early, when lifestyle changes can make the biggest difference. We spoke with a top cardiologist about the gentle clues that sometimes point to insulin resistance—and the simple, feel-good steps you can take at home to support your health and energy every day.

What is insulin resistance?

“Insulin resistance—IR—is a condition in which the body’s cells, primarily in skeletal muscle, liver and adipose tissue [connective tissue] become less responsive to the hormone insulin,” says Kardie Tobb, DO, MS, FASPC, FACC, a board‑certified preventive cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic for insights.”

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When our body’s cells respond normally, insulin helps glucose move into cells where it can be used for energy, but when cells become less sensitive to insulin, cells in the pancreas have to compensate by producing more insulin, explains Dr. Tobb. Over time, these higher insulin levels can contribute to plaque buildup in the arteries and trigger inflammation throughout the body, she adds.

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9 Metabolic Syndrome Symptoms That Raise Heart Attack + Stroke Risk

Metabolic syndrome is a cluster of conditions that can dramatically increase your risk of heart disease, stroke and type 2 diabetes. It’s been on the rise in recent years—the Postgraduate Medical Journal estimates that metabolic syndrome currently affects more than 40 percent of adults in the U.S. But if you know how to recognize metabolic […]

New research on 3 sneaky insulin resistance symptoms

In a new Nature study, researchers examined data from 1,165 adults wearing Fitbit and Google Pixel Watch devices and found that people with higher resting heart rates, lower heart rate variability and fewer daily steps were more likely to be insulin resistant. Additionally, nearly 20 percent of participants with normal blood sugar levels were already insulin resistant, suggesting that wearable-tracked health metrics may help identify metabolic problems before type 2 diabetes is diagnosed. 

So what exactly is your wearable picking up on? Dr. Tobb breaks down these three key metrics that may signal insulin resistance.

Elevated resting heart rate

If your resting heart rate has been consistently above 80 beats per minute for several weeks and you can’t pinpoint another obvious explanation (like a new medication or increased stress), Dr. Tobb says it’s worth having a conversation with your doctor about your metabolic health.

She explains that an overactive stress-response system can cause more fat and sugar to be released into the bloodstream, which could worsen insulin resistance.

Decreased heart rate variability 

Heart rate variability refers to the time between our heartbeats and is reflective of the balance between our sympathetic nervous system, which controls our body’s fight-or-flight response, and our parasympathetic nervous system, which helps our body rest and recover, says Dr. Tobb. When these systems are in harmony, your HRV is healthy. When they’re out of balance, your HRV drops.

Dr. Tobb adds that a chronically low HRV demonstrates that our body is consistently in a fight-or-flight stress response, which can reduce the body’s ability to respond properly to insulin. Over time, low HRV is also linked to inflammation, both of which can contribute to insulin resistance, she says. 

Lower step count 

Insulin resistance doesn’t just start in one area of our body. It impacts multiple body systems, and Dr. Tobb says that a lack of physical activity is a key driver of insulin resistance in our skeletal muscles, which play a major role in helping the body process blood sugar. Why? She explains that muscle contractions that happen when we exercise activate pathways in our body that signal to our cells to remain sensitive to insulin, and when someone is sedentary, those pathways remain underactivated.

Do you need a wearable tech device like a smart watch to track insulin resistance?

Dr. Tobb says the Nature study is groundbreaking because it shows that wearable health tech can provide you with metabolic information that standard blood work might miss.

If you’d like to start using wearable health tech to monitor your metabolic health, you don’t need to break the bank to start. Health-tracking watches start around $30, making this technology accessible for most budgets. If you want more advanced features, devices like the Oura Ring retail for about $350.

That said, Dr. Tobb reminds us that wearable tech cannot diagnose insulin resistance. For an actual diagnosis, lab testing, including fasting insulin and glucose, is still needed. Physicians can also calculate a HOMA-IR score using those results, which can help identify insulin resistance even before it shows up on routine blood sugar tests, she adds. 

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How to improve insulin resistance

Whether you have a confirmed insulin resistance diagnosis or you’ve simply noticed some of these warning signs, Dr. Tobb has three simple strategies you can start using at home today to support your insulin sensitivity—with or without a smart watch. No prescription required.

Walk after meals

We get it, the last thing you probably feel like doing after a particularly indulgent meal is walking, but a gentle walk could make all the difference for your insulin health. Dr. Tobb suggests walking for 10 to 15 minutes after your big meals. She says walking helps muscles clear glucose from the bloodstream and lowers blood sugar spikes after eating, both of which can support insulin sensitivity.

Shift your meal order

When you sit down to eat a meal, you may be tempted to dive into your favorites like carbs, but switching things up a bit could better support your insulin sensitivity. Dr. Tobb recommends eating veggies and protein before carbs and prioritizing both protein and fiber over processed foods when eating. She says these simple meal swaps can slow how much sugar gets absorbed into our bloodstream when eating, lowering how much insulin our body uses.

Get more sleep

Sleep isn’t just important for our brain health. It also plays a key role in insulin resistance. Dr. Tobb says adequate sleep supports insulin sensitivity, while sleep deprivation can promote insulin resistance. One reason may be that poor sleep can increase stress hormones like cortisol, which can make it harder for the body to respond properly to insulin. She recommends aiming for seven to nine hours of good sleep a night.

The bottom line on insulin resistance 

When it comes to health, some conditions make themselves known right away, while others quietly develop before leading to bigger problems. Insulin resistance falls into the second category, but when caught early, there are steps you can take to improve your insulin sensitivity and support your long-term health. Whether a wearable device raises concerns or your doctor identifies signs of metabolic dysfunction, small changes at home can make a meaningful difference.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

Getting a solid eight hours of sleep per night sounds wonderful in theory. In reality? Between late-night TV, racing thoughts at 11 p.m. and the occasional grandbaby sleepover, that gold-standard rest can feel like a fantasy. Here’s some encouraging news: Even if you’re not clocking the recommended hours, there’s one small adjustment to your bedtime routine that may protect your heart health in a big way—and it has nothing to do with sleeping more.

The link between bedtime and heart health

A 10-year Finnish study followed adults who routinely fell short on quality sleep and tracked their cardiovascular outcomes over time. The surprising findings: Among those who regularly skimped on rest, the people who stuck to a consistent bedtime cut their risk of major cardiac events in half compared with those whose bedtimes bounced around from night to night.

That’s a meaningful difference, especially for women navigating midlife, when cardiovascular disease risk begins to climb. Also worth noting: Wake-up time didn’t seem to matter much. It was the bedtime (specifically, the regularity of it) that made the difference in study participants’ heart health.

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Wellness

3 Heart-Healthy Habits That Don’t Involve Diet or Exercise

Keeping your heart healthy not only protects you from a multitude of issues such as high blood pressure, heart disease and stroke, but it also helps you stay energized and able to keep up with your busy days. Fortunately, reducing your risk of heart trouble doesn’t have to involve overly-strict diets or grueling exercise routines. […]

Why bedtime consistency matters so much

Your body runs on an internal clock known as the circadian rhythm. This 24-hour cycle helps regulate everything from hormone release to blood pressure to how your cells repair themselves overnight. When you go to bed at wildly different times—midnight one night, 9:30 the next, 1 a.m. on the weekend—that internal clock gets confused.

An erratic bedtime disrupts the body’s circadian rhythms and can increase stress, blood pressure and inflammation. Over time, those changes can raise the risk of heart disease and negatively impact your cardiovascular health. Inflammation is a known driver of heart disease, and elevated blood pressure puts extra strain on arteries year after year.

The takeaway is empowering: Even if you can’t always get a perfect night of sleep, you can still give your heart a powerful gift simply by going to bed at the same time most nights.

A realistic approach to bedtime for busy women

We know life doesn’t always cooperate with your bedtime goals. Hot flashes, anxious thoughts, a snoring partner or a demanding work schedule can all throw off your routine and trigger poor sleep. But protecting your bedtime and heart health doesn’t require perfection. Try these gentle starting points to improve both your sleep and heart health:

• Pick a window. Aim for a 30-minute bedtime range, such as 10:30 to 11 p.m. It feels more doable than rigidly hitting one exact time.
• Set a wind-down alarm. Instead of an alarm to wake up, try one that reminds you it’s time to start getting ready for bed at night.
• Keep weekends close to weekdays. Hitting the hay at midnight on Saturday after a Friday bedtime of 10 p.m. is the kind of swing that confuses your circadian rhythm most.
• Create a simple pre-bed ritual. A cup of caffeine-free tea, dim lighting and putting your phone in another room can cue your body that sleep is coming.
• Be patient with yourself. Missing your bedtime occasionally won’t undo your progress. Just work toward getting back on track the next night.

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The bigger picture on bedtime and heart health

For women in midlife and beyond, every small habit that supports cardiovascular wellness matters. Sometimes it’s the simple, repeatable choices—like turning off the lamp at roughly the same time each night—that add up to the biggest rewards. Your heart will thank you for the routine, even if your sleep quality isn’t always picture-perfect.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

If your doctor has suggested a statin to lower your cholesterol levels, you may feel a flutter of worry over misguided fears: Are statins bad for you? According to US Pharmacist, 34 percent of patients offered statins turn them down, often out of fear. But here’s the reassuring truth from top cardiologists: Statins are not only safe for the vast majority of women, they’re one of the most powerful tools we have for protecting your heart, brain and long-term health.

Why midlife changes your cholesterol picture

“Statins are a group of medications that work by slowing cholesterol production in the liver,” explains preventive cardiologist Elizabeth Klodas, MD. By lowering LDL (“bad”) cholesterol, they help prevent the artery-clogging plaque buildup that leads to heart attacks and strokes.

Women in midlife are especially likely to need that help. “For women over 50, lower estrogen levels reduce LDL receptor activity,” Dr. Klodas explains. “As a result, the body’s ability to clear LDL slows down, and levels can rise even without changes in lifestyle.” Many women watch their LDL jump from 121 to 160 in midlife without touching their diet or exercise routine.

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Wellness

Taking Statins? Doctors Say These Tiny Tricks Can Make a Big Difference

If you’re over 50 and taking statin drugs—or your doctor just handed you a new prescription—you’re in very good company. More than 40 million Americans rely on these cholesterol-lowering medications, making them the most prescribed drugs in the country. But here’s what many women don’t realize: Small choices about when you take your statin, which […]

Are statins bad for you? What the research really shows

So where did all the worry come from? For years, statins carried a scary reputation, but much of that fear simply isn’t backed by science. A major study published in The Lancet analyzed data from more than 150,000 people and found something remarkable.

“This large analysis of randomized clinical trials found that symptoms such as memory problems, depression, sleep disturbances, sexual dysfunction, nerve damage, lung disease and kidney disease occurred at similar rates in people taking placebo pills,” says Shannon Chatham, DO, Medical Director at Wisp. “In other words, these symptoms were unlikely to be caused by statins.”

The dementia and memory loss myth is especially persistent. “Statins are actually among the best drugs we have for lowering your risk of dementia,” says Judith Goldfinger, MD, FACC, clinical cardiologist at Mount Sinai West. In fact, a 2018 meta-analysis linked one year of statin use to a 20 percent decrease in dementia risk, and a 2025 meta-analysis confirmed people taking statins had lower dementia risk overall.

The real side effects of statins—and how easily they reverse

A whopping 90 to 95 percent of people experience no ill effects from statins at all. “It feels like taking a vitamin,” Dr. Klodas says. For the 5 to 10 percent who do notice something, the good news is that most side effects are minor, dose-dependent and reversible.

• Muscle aches: The most common issue, usually in larger muscle groups like shoulders, back and legs. Most cases clear up with a different statin.
• Liver enzyme changes: Usually temporary as your body adjusts. Serious liver injury is rare—about one in 100,000.
• Brain fog: Uncommon and typically reversible when switching formulations.
• Slightly increased diabetes risk: Small and usually manageable with lifestyle tweaks.

“Most side effects, including muscle soreness, resolve when people are put on a different statin,” Dr. Klodas says. Dr. Goldfinger agrees: statins fall into two categories—water-soluble (like rosuvastatin/Crestor) and fat-soluble (like atorvastatin/Lipitor)—and “most people will tolerate a switch to the other category.”

The benefits of statins are truly extraordinary

Now for the best part: what statins actually do for you.

• Dramatically lower heart attack and stroke risk. “They have truly changed the trajectory of heart-disease care and prevention,” Dr. Klodas says.
• Protect your brain. Statins reduce plaque in the carotid arteries and smaller brain arteries, helping reduce the risk of vascular dementia.
• May help fatty liver disease. Research shows statins lowered fatty liver patients’ odds of cardiovascular events by 68 percent, according to experts. And the FDA no longer requires routine liver monitoring during statin treatment.
• Won’t make you gain weight. Clinical trials show statin-related weight gain averages a nearly negligible amount, just half a pound over four years, notes Tracy Paeschke, MD, a preventive cardiologist.

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If your doctor has ever told you to “keep an eye on your numbers,” here’s good news: The rules around what’s considered high cholesterol have gotten clearer—and a little more personal. In March, the American College of Cardiology and American Heart Association released updated cholesterol guidelines that lower the screening age, sharpen long-term risk assessment […]

Pairing your meds with heart-healthy habits

The most powerful approach combines your medication with everyday heart-smart living. Dr. Paeschke recommends a plant-based diet rich in whole foods, at least 150 minutes of weekly exercise, stress management and nurturing social connections.

“Lifestyle changes like diet, exercise and weight management can have a profound impact, sometimes as significant as taking a drug to reduce LDL,” Dr. Klodas says. “Plus, given that statins are lifelong medications and that side effects are dose-dependent, attending to lifestyle can reduce the amount of medication required.”

So, are statins bad for you? The answer from cardiologists is clear: no. For most women in midlife, they’re a safe, well-studied and effective way to protect your heart, brain and long-term health. Talk with your doctor about whether one is right for you, and rest easy knowing the science is firmly on your side.

If you’re one of the millions of women taking medication to protect your heart, you already know how much these prescriptions can do for your health. But here’s the thing: Even the best heart medications can come with side effects that are easy to brush off or blame on something else, like aging, stress or a busy week. Knowing what’s normal—and what deserves a call to your doctor—can help you stay on top of your care and feel your best. Here’s what top cardiologists want women to watch for with four of the most common prescription drugs for heart health.

Statin medication side effects

Statins like Lipitor (atorvastatin) and Crestor (rosuvastatin) slow cholesterol production in the liver, dramatically reducing the risk of heart attacks and strokes. The good news? According to preventive cardiologist Elizabeth Klodas, MD, 90 to 95 percent of people experience no ill effects at all. “It feels like taking a vitamin,” she says.

For the remaining 5 to 10 percent, four statin side effects are worth watching:

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• Muscle aches. “It tends to be symmetrical and affect large muscle groups like shoulders, back and legs,” Dr. Klodas says. Soreness typically shows up within the first six months.
• Liver issues. A small bump in liver enzymes is common early on and usually resolves on its own.
• Cognitive changes. Some patients report brain fog while on statins. “The brain is largely made of lipids and cholesterol, which could explain why statins may impact cognitive function,” notes Mark Menolascino, MD, author of Heart Solution for Women.
• Slight increased risk of type 2 diabetes over the long term.

The fix: Most of these effects are reversible and either dissipate with time or with a tweak to your Rx. Talk to your doctor about switching statin formulations or adjusting your dose. Because side effects are dose-dependent, supporting your heart with a fiber-rich, plant-based diet and regular exercise can help keep your prescription as low as possible.

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Is Your BP Pill Making You Tired? This MD Shares What To Avoid

Nearly half of U.S. adults struggle with high blood pressure—no wonder there’s a seeming sea of medications claiming to lower it. But what are the benefits and pitfalls of each, and how might you decide which one is right for you? We asked a leading cardiologist to weigh in on the most common blood pressure […]

Losartan medication side effects

Losartan is an angiotensin II receptor blocker (ARB) and one of the most commonly prescribed blood pressure medications in America. It helps relax blood vessels and supports the heart’s pumping ability—a “powerful two-for-one benefit,” says Judith Goldfinger, MD, FACC, clinical cardiologist and director of Vascular Medicine at Mount Sinai West.

The main side effect of losartan is elevated potassium levels—which, surprisingly, can be a plus. “It can actually be helpful,” Dr. Goldfinger explains. “For example, if someone tends to have low potassium—or if they’re taking a diuretic that lowers potassium—this medication can help counteract that.” Still, potassium needs to stay in a healthy range, since levels that climb too high can affect the heart. Other potential side effects of this medication include:

• Dizziness
• Fatigue
• Nausea 
• Headaches

The fix: Mild symptoms often ease as your body adjusts to the medication. Regular blood tests can keep potassium in check, and your doctor can swap medications if needed. Seek urgent care for serious signs of an allergic reaction such as swelling of the face, lips or throat or trouble breathing.

Beta-blocker medication side effects

Beta-blockers are taken by roughly 30 million U.S. adults, according to Mayo Clinic estimates, including some people with high blood pressure. “Beta-blockers are a class of medications that blunt the effects of stress hormones, primarily adrenaline and noradrenaline,” explains Fady Hannah-Shmouni, MD, endocrinologist and medical director at Eli Health. The result: a slower, gentler heartbeat and lower blood pressure.

Common beta-blocker side effects include:

• Fatigue
• Cold hands and feet
• Dizziness
• Slow heart rate 
• Nausea

Sneakier ones can be easy to dismiss:

• Reduced emotional response. “Some patients describe feeling emotionally flatter due to reduced adrenaline activity,” Dr. Hannah-Shmouni says.
• Sleep issues or vivid dreams. Certain beta-blockers cross the blood-brain barrier and affect sleep neurotransmitters.
• Lower exercise tolerance. Workouts may feel harder because your heart rate can’t climb as easily.

Trouble breathing or shortness of breath warrants an immediate call to your doctor, especially if you have asthma or COPD.

The fix: Never stop a beta-blocker suddenly. “Many side effects are dose-related or temporary, and safe adjustments can usually be made,” Dr. Hannah-Shmouni says. Brisk walking, the DASH or Mediterranean diet, modest weight loss and mindful breathing can all support healthy blood pressure naturally and improve your quality of life.

Eliquis medication side effects

Eliquis (apixaban) is a blood thinner used to prevent and break up blood clots and to treat atrial fibrillation. “It’s a very good blood thinner,” Dr. Klodas confirms.

The main eliquis side effect to watch for: increased bleeding. Eliquis carries an FDA “black box” warning for serious bleeding events. Minor cuts may bleed a bit longer and bruises may take longer to fade. That said, the bigger concern is major bleeding—especially in the brain—though Dr. Klodas notes the risk is low for most people.

One important caution: avoid pairing Eliquis with aspirin, which can increase the drug’s side effects. “What we’re finding more often is that Eliquis alone is enough, and adding aspirin can increase bleeding risk,” she says. “You may not get additional benefit, just a higher risk of bleeding.”

The fix: Review every medication you take—including over-the-counter (OTC) options like aspirin—with your doctor. That one conversation could meaningfully lower your heart health risk.

Wellness

What’s the Best Statin for Women? A Doctor Says Ask These 2 Questions First

Statins are the go-to medications for lowering “bad” LDL cholesterol, reducing the risk of cardiovascular disease and improving long-term heart health. But is there such a thing as the best statin for women? We asked a top cardiologist for the nuanced answer—and key factors to consider when deciding which statin is right for you. Why […]

A heart-smart bottom line

Heart medications save lives, and most women take them with few or no problems. But if something feels off, trust yourself and check in with your doctor. A small tweak in dose or formulation can make all the difference in how you feel every day.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

If your doctor recently mentioned that your blood pressure numbers are creeping up, there’s encouraging news. New research suggests that rolling out a yoga mat may do what pounding the pavement hasn’t: gently lower your blood pressure without punishing your joints. The best part? You don’t need to twist yourself into a pretzel or sweat through a 90-minute hot class to see results. A calm, steady practice that combines gentle poses, deep breathing and a little meditation may be exactly what your body has been asking for. Keep scrolling to learn how to get the benefits of yoga for high blood pressure.

What researchers found 

In a sweeping review of 30 studies published in PLOS Global Public Health, researchers looked at how yoga affected the blood pressure of more than 2,000 overweight adults. Participants practiced yoga poses, meditation and breathing techniques for 12 weeks, and the results were striking. Systolic blood pressure (top number) dropped by an average of 4.35 mmHg and diastolic blood pressure (bottom number) fell by 2.06 mmHg.

Those numbers may sound small, but cardiologists will tell you they’re meaningful. Even a few points in the right direction can lower your risk of heart attack, stroke and other complications tied to high blood pressure (hypertension). (Learn more about what’s considered a healthy blood pressure reading for your age.)

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How To Lower Your Blood Pressure Fast With Foods and Natural Supplements

High blood pressure is called the “silent killer” for a reason—you can feel perfectly fine while it quietly increases your risk of a heart attack or stroke. The good news is that bringing your numbers down and protecting your heart health doesn’t always require a major lifestyle overhaul or expensive prescriptions. From the foods on […]

Why yoga for high blood pressure works so well

Researchers believe yoga’s calming format (for both the body and mind) is a big part of its blood pressure–lowering power. Unlike high-intensity workouts that get your heart pounding and your stress hormones surging, yoga slows everything down. Deep breathing activates your body’s relaxation response, which can relax your blood vessels.

The researchers also noted that yoga may help reduce inflammation, a hidden driver behind many midlife health problems, including stubborn high blood pressure. Chronic, low-grade inflammation can stiffen arteries and make it harder for your heart to do its job. A practice that calms the nervous system and quiets inflammation is doing double duty.

Just as important for women over 50: Yoga is gentler on aging joints than running or hard aerobics. If your knees, hips or back have been protesting the workouts you used to love, yoga lets you stay active while building strength, balance and flexibility that pay off for fall prevention and bone health, too.

How to get the benefits of yoga for high blood pressure

You don’t need a fancy studio membership or hours of free time to follow the kind of yoga routine that helped study participants lower their high blood pressure. Here’s how to ease in:

• Start with 20 to 30 minutes, a few times a week. Study participants practiced consistently over 12 weeks. Even three sessions a week can make a difference if you stick with it.
• Mix the three key ingredients. Researchers found benefits when people combined poses, breathwork and meditation. A balanced session might include 10 to 15 minutes of gentle poses, five minutes of slow breathing and five minutes of quiet meditation.
• Choose calming styles. Look for “hatha,” “restorative” or “gentle” yoga rather than power or hot yoga. These slower styles emphasize the relaxation response that helps lower blood pressure.
• Focus on your breath. Try inhaling for a count of four, then exhaling for a count of six. Longer exhales are especially effective at calming the nervous system.
• Use free resources. YouTube and apps offer countless beginner-friendly classes. Search for “gentle yoga for beginners” or “yoga for blood pressure” to find routines designed for exactly this purpose. Or try this 20-minute yoga for high blood pressure video to get started.

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7 Ways to Lower Your Blood Pressure Naturally—No Meds Needed

Drop your BP and boost your mood!

Yoga is simple step toward a healthier heart

If you’re managing high blood pressure with medication, keep taking it as prescribed and talk with your doctor before making major changes. But adding a regular yoga practice could be a simple, soothing addition to your routine—one that rewards you with a calmer mind and a healthier heart.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

Struggling to keep your cholesterol in check? Our cholesterol levels peak between 55 to 65 years old, according to research in the U.S. Cardiology Review. Estrogen acts on the liver to help control cholesterol, so our levels of LDL “bad” cholesterol tend to rise when estrogen drops during menopause. You already know that following a healthy eating plan with plenty of insoluble and soluble fiber and scaling back on saturated fats and trans fats can make a big difference in your heart health. But that’s not all you can do to bring your LDL levels down. Here, we reveal how to lower your cholesterol with surprising, science-backed tricks that really work.

How to lower your cholesterol naturally

A healthy total cholesterol level is between 125 to 200 mg/dL. But many of us have numbers that are creeping up, and high cholesterol raises your risk of heart disease and stroke. In addition to following a healthy lifestyle (like getting 30 minutes of exercise a day and managing risk factors for high cholesterol), give these smart tips a try:

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Along with diet and exercise, is there another way to lower high cholesterol and get our levels where they need to be? In a word: yes. Keep reading as a top expert in cardiovascular disease and nutrition shares the best soluble fiber supplement for lowering cholesterol, how much you need daily and simple ways to […]

Snack on pecans

Whether stirred into oatmeal or tossed onto a salad, buttery pecans are a cholesterol-lowering powerhouse. A review in Nutrients of 52 studies spanning two decades found people who enjoyed a handful of pecans daily (roughly 15 to 20 halves) had significantly lower cholesterol levels than those who didn’t. Pecans are rich in heart-healthy fiber, antioxidants and monounsaturated fats that help lower cholesterol naturally.

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Take a ride

Turns out biking is a fun way to lower your cholesterol. A study in the Annals of Medicine and Surgery of recreational cyclists who rode just once a week found they had significantly better cholesterol levels than their non-cycling peers. And since biking is low impact, you can manage your cholesterol while going easy on your joints. Tip: Heading out for a ride around dawn or dusk? Slip on a lightweight headlamp, like the BioLite Range 300, to improve visibility.

Enjoy avocados 

Planning a BBQ? Whip up some guacamole. Avocados brim with plant sterols, phytochemicals that compete with cholesterol for absorption in your intestines so you take in less of it. A single avocado contains the same amount of the potent cholesterol-buster beta-sitosterol as a dietary sterol supplement. 

Wellness

6 Tasty Foods and Drinks To Lower Your Cholesterol Naturally

They're even enjoyable!

Laugh out loud

Call your funniest friend or scroll through silly memes. Loma Linda University researchers have been studying the effects of laughter on the body for decades, and found laughing may support heart health in ways similar to moderate exercise. Laughing helps lower the amount of stress hormones like cortisol in the bloodstream, which benefits overall cardiovascular health (including cholesterol levels). 

Try psyllium husk fiber

Taking 10 grams of psyllium husk fiber a day significantly lowers cholesterol, Canadian scientists say. As it moves through your digestive system, psyllium forms a gel that helps trap cholesterol and eliminate it as waste. 

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What if a stronger, healthier heart didn’t require a punishing gym schedule or a total dietary overhaul? What if three small daily tweaks—ones you’d barely notice—could make all the difference? According to exciting new research, that’s exactly the case when it comes to “micro-habits” for heart health, and the payoff is remarkable.

A study published in the European Journal of Preventive Cardiology tracked 53,000 adults over eight years and found that tiny adjustments to diet, movement and sleep could slash the risk of heart attack, stroke and heart failure by up to 57 percent.

Triple-Ivy League-educated and double board-certified physician Amy Shah, MD, who shares her health wisdom with millions of followers on social media, points to the study’s three standout micro-habits as some of the easiest, most effective changes any woman can make. “You’ll need to make the changes daily to benefit, but they’re so small that you’ll barely notice them,” Dr. Shah says. The best part? They cost almost nothing and take just minutes a day.

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3 micro-habits for heart health

You already know that lowering high blood pressure, keeping your cholesterol levels in check, getting quality sleep and managing stress are important parts of reducing your long-term risk of heart disease, stroke and more. But they’re not the only things you can do to improve your heart health. Here, the simple micro-habits that deliver big results.

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A new study that included over half a million people has uncovered evidence we think may surprise you: Just four heart attack risk factors are linked “to nearly every heart attack,” says Michelle Routhenstein, MS RD CDCES CDN,  a preventive cardiology dietitian and certified diabetes educator. The culprits? High blood pressure, high cholesterol, high blood […]

Eat an extra ¼ cup of veggies

That’s it—just four big bites more than you’re already eating can improve your cardiovascular health. It sounds almost too simple to matter, but “those extra bites deliver enough fiber, antioxidants and key nutrients to make a measurable difference in your heart health,” Dr. Shah assures.

Think of it this way: Snacking on four baby carrots while you check your email, tossing a handful of spinach into your morning eggs or adding a few cherry tomatoes to your sandwich is all it takes. No meal plans to follow, no recipes to master—just a little more green (or orange, or red) on your plate each day.

Walk briskly for 4.5 minutes

Sure, you know that the American Heart Association recommends 150 minutes of moderate-intensity physical activity per week. And that’s a great goal to strive for. But here’s the good news: Less than five minutes of moderate-to-vigorous walking can strengthen your heart in meaningful ways, too, while you work your way up to more regular exercise. That’s roughly the time it takes to do a quick loop around the block. (Check out our micro-walking plan for weight loss.)

“For even more of an impact, try fitting your walk in after a meal,” Dr. Shah suggests. Researchers say this little trick helps keep blood sugar at optimal levels, which further protects your heart and the rest of your body, especially if you have type 2 diabetes. 

Sleep 11 minutes longer

If the thought of carving out more sleep feels impossible, take heart: just 11 extra minutes a night can make a real difference. “Your body uses that time to lower stress hormones, soothe inflammation, repair blood vessels and perform the kind of background maintenance that protects your heart for the long haul,” Dr. Shah says.

Going to bed 11 minutes earlier—or letting yourself sleep in by that much—is a micro-habit that pays big dividends over weeks, months and years when it comes to your heart health.

Wellness

Forget 10,000 Steps: Just 14 Minutes of Walking May Help You Live Longer

Although we all hope to live a long and healthy life, few of us are certain about what it actually takes to achieve that goal. You might assume your best shot at improving your health and longevity requires intense exercise routines or a super-strict nutrition plan. Surely small lifestyle tweaks can’t make that much of […]

Why micro-habits for heart health work

If you’re wondering whether such modest changes can really add up, the answer from researchers is a resounding yes. Small changes like micro-habits are far more sustainable than big ones, and consistency is what creates lasting heart-health protection.

That said, if you’d like bigger goals to work toward eventually, here’s what the most protected group in the study had in common: “They ate a reasonably healthy diet, moved briskly for at least 42 minutes a day and got eight to nine hours of sleep a night,” Dr. Shah reveals. “But you don’t have to get there all at once.” The tiny tweaks deliver impressive results while you continue to take steps to improve your heart health..

So start where you are. Add four baby carrots to your day. Take a brisk walk to the corner. Turn the lights out 11 minutes earlier tonight. Your heart will thank you for years to come.

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If your doctor has ever told you to “keep an eye on your numbers,” here’s good news: The rules around what’s considered high cholesterol have gotten clearer—and a little more personal. In March, the American College of Cardiology and American Heart Association released updated cholesterol guidelines that lower the screening age, sharpen long-term risk assessment and give women easier targets to aim for to help reduce the risk of heart disease and stroke. Here’s what your cholesterol levels really mean, what counts as high and the smartest next steps to take.

What your cholesterol levels actually mean

Cholesterol isn’t the enemy—your body needs it to build cell membranes, make hormones like estrogen and cortisol, produce vitamin D and create bile acids, according to Grant Simons, MD, chief of heart rhythm services at Hackensack University Medical Center. Your liver makes all you need, so trouble starts when too much “bad” LDL cholesterol builds up in your arteries.

A standard lipid panel measures four things: total cholesterol, LDL (the kind that clogs arteries), HDL (the “good” kind that clears it out) and triglycerides (a blood fat tied to metabolic health).

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Wellness

Breakthrough Cholesterol Pill: Up to 60% Lower LDL! Will You Try It?

Big news for those concerned about their heart health: Pharmaceutical company Merck has created a new pill called enlicitide, which promises to lower “bad” cholesterol as effectively as injectable medications. This could be big news for anyone taking cholesterol-lowering injections like PCSK9 inhibitors—usually prescribed when healthy habits and popular drugs like statins haven’t worked well […]

What’s considered high cholesterol for women? 

Per Cleveland Clinic guidance combined with the new 2026 LDL targets, here’s a handy chart to outline what’s considered healthy and high cholesterol levels for adult women:

Important: An LDL above 190 mg/dL warrants prompt medical attention, especially with risk factors for heart disease like family history, diabetes or smoking, Dr. Simons says. And triglyceride levels above 500 mg/dL can trigger serious pancreatic inflammation.

What changed in the 2026 cholesterol guidelines

Four shifts are worth knowing about. First, screening starts earlier—risk assessment now begins at age 30 (down from 40) and extends through age 79. Second, doctors now weigh your 30-year risk, not just 10-year risk. “Heart disease doesn’t develop overnight. It takes decades to develop,” says Komal Patil-Sisodia, MD.

Third, the new guidelines offer clearer LDL targets so you know exactly what to aim for. And fourth, one-time Lp(a) testing is now encouraged. This genetic marker can reveal hidden heart risk even when the rest of your cholesterol panel looks fine.

High cholesterol? How to choose the right statin

If you’re currently dealing with unmanaged high cholesterol, your doctor may recommend a statin. Statin intensity is based on how much it lowers your LDL: 

• Low-intensity drops it up to 30 percent
• Moderate-intensity 30 to 49 percent
• High-intensity 50 percent or more

Two factors drive intensity: the potency of the medication and the dose. A 40 mg dose of atorvastatin (Lipitor) is high-intensity, while 40 mg of simvastatin (Zocor) is moderate-intensity, says Yu-Ming Ni, MD, of MemorialCare Heart and Vascular Institute.

High-intensity statins are reserved for the highest-risk patients—those with a history of heart attack, stroke or severe high cholesterol, says Stephanie Saucier, MD, of Hartford HealthCare. Women with a lower-risk profile may do well on a low- or moderate-intensity option. 

Statin side effects such as muscle pain affects roughly 10 percent of users. More serious side effects like liver issues or new-onset type 2 diabetes occur in about one percent of patients. “I often start with prescribing lower doses of my preferred statin and ramping up doses over a few months to prevent side effects,” Dr. Ni says.

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What’s the Best Statin for Women? A Doctor Says Ask These 2 Questions First

Statins are the go-to medications for lowering “bad” LDL cholesterol, reducing the risk of cardiovascular disease and improving long-term heart health. But is there such a thing as the best statin for women? We asked a top cardiologist for the nuanced answer—and key factors to consider when deciding which statin is right for you. Why […]

More ways to lower high cholesterol

For women who haven’t had a heart attack or stroke, sustained lifestyle changes can sometimes bring cholesterol into a safer range, says Vanita Rahman, MD, an internal and lifestyle medicine physician. (Women who’ve already had cardiovascular disease should stick with statin therapy plus lifestyle changes.)

If your doctor gives you the green light to try natural alternatives to statins first, here’s where to start:

• Load up on soluble fiber. It binds cholesterol in your digestive tract before it enters your bloodstream. Dr. Rahman recommends eating beans or lentils daily, adding oats or barley to your diet and eating whole fruits and vegetables. Swap saturated fats (red meat, butter, full-fat dairy) for unsaturated fats from olive oil, nuts, seeds and avocado.
• Move more and lose extra weight. “When we carry excess body fat, that leads to higher levels of cholesterol, higher blood sugar and higher blood pressure,” Dr. Rahman says. Walking most days adds up.
• Consider supplements carefully. Red yeast rice works like a statin but can cause the same muscle pain side effects. Omega-3 fatty acids don’t lower LDL directly, but can reduce triglycerides. Because of that, Dr. Rahman prefers food sources like walnuts, chia seeds and hemp to get your omega fix.

For comparison: Statins lower LDL by 30 to 50 percent and cut cardiovascular death risk by 25 to 30 percent—powerful numbers worth weighing with your doctor.

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If you’ve been searching for an easy, natural way to support healthier blood pressure, the answer may already be sitting in your kitchen cabinet. Tea—whether you sip it steaming hot on a chilly morning or pour it over ice on a sweltering afternoon—is one of the simplest, most affordable tools for women who want to take charge of their heart health. No complicated routines, no expensive supplements, just a comforting cup that works quietly in your favor. Here’s how to reap the health benefits of drinking tea for high blood pressure.

Why tea for high blood pressure works

The secret lies in compounds called flavanols, natural antioxidants found abundantly in tea leaves. These plant-based powerhouses appear to relax blood vessels and help them function more efficiently, which can translate to meaningful improvements in your blood pressure readings.

A study in the journal Scientific Reports of over 25,000 people found that those who consumed the most flavanols had blood pressure levels about 3 mmHg lower than those who consumed the least. That may sound modest, but in the world of blood pressure management, a three-point drop is the kind of difference that doctors get excited about—especially when it comes from something as pleasant as drinking tea daily.

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Wellness

9 Foods That Lower Your Blood Pressure Naturally—One Works in 24 Hours!

You already know that keeping a lid on your blood pressure is a great way to improve your heart health. After all, doing so has been shown to reduce the risk of heart disease by 60 percent. And one of the easiest ways to do so is by enjoying delicious, nutrient-dense foods that lower your […]

What makes tea such a delicious daily habit

What makes tea such an appealing option is how effortlessly it fits into the rhythms of daily life. Hot tea has long been celebrated for its calming qualities, and research suggests that the stress-soothing effect is itself a bonus for blood pressure, since chronic stress is a known contributor to hypertension. 

But don’t overlook iced tea, especially during warmer months. The beloved summer drink delivers the same flavanol benefits in a refreshing, hydrating form that’s easy to sip throughout the day. Whether you prefer drinking green tea, black tea or even a cup of hibiscus tea, each sip can help reduce your risk of high blood pressure, or hypertension. (Learn how to measure your blood pressure at home to track your progress.)

Boost the benefits of drinking tea for high blood pressure

To get the most out of your tea habit, brew it yourself rather than relying on bottled versions, which often contain added sugars and fewer beneficial compounds. Use freshly boiled water for hot tea, and let the leaves or bag steep for the full recommended time—typically three to five minutes—to extract the maximum flavanol content.

For iced tea, brew a strong batch using twice the usual amount of tea, then pour it over ice. You can also try cold-brewing tea overnight in the refrigerator for a smoother, less bitter flavor. Skip the sugar or sweeten lightly with a small touch of honey if needed. A squeeze of fresh lemon adds brightness and may even help your body absorb more of those heart-helping antioxidants.

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The 5 Best Spices and Herbs To Lower High Blood Pressure Naturally

Add more spice into your life!

More flavanol-rich foods to enjoy

Tea isn’t your only delicious option for boosting flavanol intake. Other flavanol-rich favorites include berries, cherries, plums, nectarines and grapes. Dark chocolate is a great source too—a small square of high-quality dark chocolate makes a satisfying afternoon treat that supports healthy blood pressure readings.

Building a flavanol-friendly plate is wonderfully simple: a handful of berries with breakfast, grapes as an afternoon snack, a sliced nectarine with lunch and a tall glass of iced tea with dinner. It’s the kind of approachable, enjoyable strategy you can actually stick with. Your heart will thank you for years to come.

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If you’re over 50 and taking statin drugs—or your doctor just handed you a new prescription—you’re in very good company. More than 40 million Americans rely on these cholesterol-lowering medications, making them the most prescribed drugs in the country. But here’s what many women don’t realize: Small choices about when you take your statin, which one you take and what you eat alongside it can make a real difference in how well it works and how you feel.

What are statins?

“Cholesterol comes from the food we eat or is produced by the body itself,” says Majid Basit, MD, a cardiologist at Memorial Hermann Medical Group. “Statins are medications that work in the liver to block the production of cholesterol, primarily lowering ‘bad’ LDL cholesterol levels.” Depending on the type and dose, statins can reduce LDL levels by 20 to 60 percent. Common options include atorvastatin (Lipitor), rosuvastatin (Crestor), simvastatin (Zocor) and pravastatin (Pravachol).

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The Truth About Statins and Weight Gain (Hint: It’s Not What You Think)

Every single day, 47 million Americans take medication to lower their “bad” LDL cholesterol in an effort to reduce their risk of heart disease. For the vast majority of people, that medication is a statin (like pravastatin, simvastatin, atorvastatin or rosuvastatin). While effective, statins can come with some bothersome side effects such as muscle aches […]

Finding the right statin drug intensity for you

Your doctor may prescribe a low-, moderate- or high-intensity statin based on your risk factors for cardiovascular issues such as heart attack or stroke. “High-intensity statins are reserved for those at the highest cardiovascular risk,” such as anyone with a history of heart attack, stroke or severe high cholesterol, explains Stephanie Saucier, MD, a board-certified cardiologist at Hartford HealthCare. Lower-risk patients may do well on a less intense dose while still getting the benefits of statins.

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“I often start with prescribing lower doses of my preferred statin and ramping up doses over a few months to prevent side effects,” says Yu-Ming Ni, MD, a cardiologist at MemorialCare Heart and Vascular Institute.

Two questions can help guide your choice, says Judith Goldfinger, MD, clinical cardiologist at Mount Sinai West. Do you have high triglycerides? Rosuvastatin lowers both LDL and triglycerides. Does a family member tolerate a certain statin well? “If a patient tells me, ‘My mother, father and sister all take Lipitor and it works great,’ I don’t think twice—I’ll use that too,” Dr. Goldfinger says.

Best time to take statin drugs

Here’s something many newly prescribed patients don’t realize: When you take your statin can affect how well the drug works. The key is knowing whether yours is short-acting or long-acting.

“Since these medications work by inhibiting an enzyme in the liver, the medications need to be available when the liver is actually making cholesterol,” explains Bradley Serwer, MD, an interventional cardiologist and Chief Medical Officer at VitalSolution.

• Short-acting statin drugs (like pravastatin and simvastatin) should be taken at night. “Since the liver makes most of the cholesterol while sleeping, these shorter medications should be taken before going to bed,” Dr. Serwer explains.
• Long-acting statin drugs (like rosuvastatin and atorvastatin) can be taken any time of day, as long as you’re consistent. Taking your dose at the same time daily helps maintain steady levels in your bloodstream. 

Not sure which statin drug type you’ve been prescribed? Ask your pharmacist—they’ll tell you in seconds.

Easing the most common statin side effects

The statin side effect most newly prescribed patients hear about is muscle pain or weakness. Dr. Basit says some people notice their muscle aches feel worse soon after taking a statin drug, so taking it at night can help. And if your stomach feels off, Dr. Basit suggests taking the pill with a meal instead of on an empty stomach.

If muscle soreness sticks around, don’t stop the meds on your own—tell your doctor. There are two categories of statin drugs: water-soluble (hydrophilic) like rosuvastatin, and fat-soluble (lipophilic) like atorvastatin. Dr. Goldfinger says that switching statin drug categories often solves the problem. “If someone starts on a statin from one category and experiences side effects, most people will tolerate a switch to the other category,” she notes.

3 tricks to never miss a dose

Consistency is everything. Dr. Basit says that people who take their statin more than 90 percent of the time see the greatest benefit. Try these tips:

• Habit stack it. “Pair taking your statin with an existing daily routine (such as brushing your teeth or turning off the lights at bedtime),” says Dr. Basit.
• Keep it visible. Store your bottle next to your toothbrush where you’ll see it daily—not hidden in a cabinet.
• Set a backup. “Set a daily phone alarm or use a pill organizer as an extra reminder,” Dr. Basit suggests.

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Worried About Statin Side Effects? Find Out What’s Real and What’s Not

About 47 million Americans take statins daily to lower high cholesterol, but fear of side effects keeps many others from trying them. Recent studies and doctors’ insights shed new light on which statin side effects are real, which are overblown and what patients can do about them. Here are key takeaways: Between 90 and 95 […]

About that grapefruit…

If grapefruit is part of your morning routine, pause before you peel. Grapefruit contains compounds called furanocoumarins that can cause certain statins to build up in your bloodstream, raising the risk of muscle problems.

The catch? Not every statin is affected by grapefruit. Vanita Rahman, MD, an internal medicine physician in Washington, DC, notes that atorvastatin (Lipitor), simvastatin (Zocor) and lovastatin (Mevacor) are more likely to interact, while rosuvastatin (Crestor), pravastatin (Pravachol) and pitavastatin (Livalo) are less likely to cause trouble. And grapefruit juice is riskier than the whole fruit if you’re taking statin drugs because it concentrates those compounds. 

Good news for your brain and liver if you’re taking statin drugs

Statins may help protect your brain. “Statins are actually among the best drugs we have for lowering your risk of dementia,” Dr. Goldfinger says. A 2018 meta-analysis of 31 studies in the journal Medicine linked one year of statin use to a 20 percent decrease in dementia risk, and a 2025 meta-analysis echoed the protective effect.

They’re easier on your liver than rumor suggests. The FDA no longer requires routine liver enzyme monitoring during statin treatment. If you have fatty liver disease (now called MASLD), statins are usually still recommended. “Serious liver injury from statins is rare,” says Raj Dasgupta, MD, with an overall risk of about one in 100,000.