New AHA Heart Health Guidance for Women: How to Protect Your Heart in Your 40s, 50s, 60s and Beyond
Experts reveal what to prioritize in each decade to stay healthy
Key Takeaways
- New AHA guidance connects menstrual history, menopause and mental health to heart risk.
- Women in their 40s can start by learning their blood pressure and cholesterol numbers.
- Strength training, movement and regular check-ins can support heart health as you age.
It’s no secret that women’s heart health hasn’t always received the attention it deserves. And that includes the connections between heart health and women’s health topics like your period, pregnancy and even perimenopause. Until now! New guidelines released today from the American Heart Association (AHA) and three other leading medical organizations aim to change that. We asked top doctors to break down what this means for you and what you should be doing to protect your heart health in your 40s, 50s, 60s and beyond.
American Heart Association’s new heart-health guidelines
When you think of heart health, perhaps you only think of things like blood pressure and cholesterol. But new AHA guidelines are bringing women’s health factors into the conversation. Rather than have you read through pages and pages of research, we asked Sadiya S. Khan, MD, MSc, FAHA, Magerstadt professor of cardiovascular epidemiology at Northwestern University Feinberg School of Medicine, to break down the three biggest takeaways:
“The American Heart Association and three other leading organizations introduced this new three-part series to address the gaps in heart health care for girls and women by bringing together experts from across women’s health,” says Dr. Khan. The guidance includes three main points:
- Be proactive earlier: “Heart health should be a priority beginning in adolescence with an approach that spans your full life—not just an individual moment in time,” says Dr. Khan.
- Look beyond the usual heart health factors: “Menstrual health, pregnancy health and mental health are all connected to heart health and should be part of every conversation,” adds Dr. Khan.
- Women’s heart care needs a unique approach: “This new guidance personalizes heart care by recognizing that girls and women experience biologic transitions not experienced by men like periods, pregnancy, perimenopause and menopause,” explains Dr. Khan.
She adds that this new AHA guidance is particularly important for women in midlife: “Midlife is a time when many things are changing in health, perhaps the most prominent being perimenopause and the menopausal transition, and that it is connected to heart health,” adds Dr. Khan. “This guidance is especially important because it recognizes perimenopause as a distinct stage of life, so that symptoms of both menopause and heart health are taken seriously.”
Your age-by-age guide to heart health
So you know the gist of the new AHA guidelines, and you’re ready to be proactive about your heart health, but what exactly should you be doing? We asked our experts to give age-by-age guidance:
Women in their 40s
“Oftentimes, the 40s can feel like such an in-between, sandwich phase with young kids, aging parents and still feeling too young for heart health to be an issue,” says Dr. Khan. “Some women may have pregnancies during this time, and some may be experiencing early signs of menopause. The framework helps separate your age from what you are experiencing in your health—to move beyond your age to what is relevant to your care.” And since both pregnancy and the menopausal transition can affect heart health, we’re explaining what you should prioritize in this decade.
Tip: Know your heart health numbers now
“Don’t wait until something feels wrong to learn about your heart health,” says Christopher Davis, MD, FACC, a triple board-certified internal medicine, cardiovascular disease and interventional cardiologist. “Your 40s are the ideal time to establish a baseline. Heart disease often begins silently, many years before symptoms.”
Dr. Davis recommends scheduling time to discuss your heart health and review your numbers with your doctor at least once a year or as often as your doctor recommends. “Know your blood pressure, cholesterol, blood sugar and waist measurement,” adds Dr. Davis. “Ask whether ApoB—a measure of the number of cholesterol-carrying particles that can contribute to plaque—and Lp(a), a mostly inherited risk marker, would add useful information.”
Women in their 50s
Menopause symptoms can last for years, well into your 50s, but treatments like menopausal hormone therapy (MHT), nonhormonal options and lifestyle changes can make a big difference in managing them, says Dr. Khan. And because the menopausal transition can also affect your heart health, this is an important time to prioritize heart healthy habits like regular movement.
Tip: Prioritize building muscle
“Make strength training a regular part of life,” recommends Dr. Davis. “Muscle is not just about appearance—it helps your body manage blood sugar and supports long-term heart health, especially during menopause.”
Add strength training into your health routine at least two days a week, working towards two to three sessions a week of 30 to 45 minutes each, says Dr. Davis. “Work the major muscle groups, and add at least 150 minutes of moderate aerobic activity weekly—for example, brisk walking for 30 minutes on five days,” he adds.
Women in their 60s
“This is the decade of life when heart troubles can become more common, so asking about your heart risk and how your prior history—including your period history, age at menopause, if you had any complications of pregnancy—can help guide what to do next,” explains Dr. Khan.
Tip: Focus on keeping your blood vessels healthy
Dr. Davis explains that healthy blood vessels support good circulation and healthy blood pressure. And one way to keep them healthy is through movement.
“Movement supports nitric oxide, a natural signal made by blood vessels that helps them relax,” explains Dr. Davis. “Aim for 30 minutes of moderate activity on most days, or shorter sessions if that is more realistic. Walking, cycling, swimming and dancing all count. A 10- to 15-minute walk after a meal is a simple way to help your body handle blood sugar. Keep strength training at least twice weekly.”
Good news for foodies: Food can also support healthy blood vessels. “Nitrate-rich foods such as beets, spinach and arugula can also support the body’s nitric oxide pathway,” adds Dr. Davis. That means this type of fare helps relax vessels so blood can flow more freely.
Women 70 and older
“Healthy aging requires continued attention to optimizing heart health, and focusing on heart, mind and brain health is increasingly important,” at this stage, says Dr. Khan.
Tip: Keep your body strong and mobile
“Strength and movement help with circulation, blood sugar control, stamina and resilience,” explains Dr. Davis. “They also reduce the risk of frailty—the loss of strength and reserve that makes illness and injury harder to recover from.”
Dr. Davis says improving your physical function and quality of life doesn’t have an age limit. “Try to move every day in a way that is safe for you,” adds Dr. Davis. “That might be a 20- to 30-minute walk or several shorter walks. Add light resistance exercise at least twice weekly, plus balance work, such as supported single-leg standing or chair-rise practice. Tailor the plan to mobility and fall risk.”
What women of all ages need to know about heart health
Even if it’s been a while since you last had your period, your menstrual health history could share a story about lifelong health conditions like PMOS that can affect your heart. “Irregular periods can be a marker of other conditions,” explains Dr. Khan. “For example, polyendocrine metabolic ovarian syndrome (PMOS), which was formerly known as polycystic ovary syndrome (PCOS), is a cardiovascular risk marker.”
And if you’re still getting your period, your monthly cycle can have implications for your heart health today. “Irregular periods or heavy menstrual bleeding can also impact a woman’s sleep, ability to participate in physical activity and mood symptoms, which are all interconnected with heart health,” adds Dr. Khan.
Another consideration is mental health, which is relevant throughout our lives. “The brain and heart are constantly communicating,” adds Dr. Davis. “During stress, the body releases hormones such as adrenaline and cortisol. When that stress response stays switched on, blood pressure, sleep, inflammation and blood sugar regulation can suffer.”
The bottom line on women’s heart health
While women’s heart health hasn’t always received the attention it deserves, this new guidance is helping change the conversation. So whether you decide to pursue therapy to support your mental health, talk to your doctor about a history of irregular periods or develop a more consistent exercise routine, know that no matter your age, you can always take steps to protect your heart.
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