Women & Heart Health: What You Need to Know & How to Protect Yourself ❤️
- melaniemully
- Feb 11
- 7 min read
When you think of a heart attack, what image comes to mind? Chances are, it’s a middle-aged man clutching his chest. But here’s the reality—heart disease is the leading cause of death for women in the UK. It kills twice as many women as breast cancer every year, yet women’s heart health is often overlooked—by both medical professionals and women themselves [1].
And here’s the really worrying part: heart attacks in women don’t always look the way you’d expect. The symptoms can be more subtle, which means many women delay seeking help—with serious consequences.
With February being Heart Month, it’s the perfect time to raise awareness of how heart disease affects women, how menopause plays a role, and (most importantly) how you can take simple steps to protect your heart.
The Heart Attack I Didn’t See Coming
If you’ve already read my story, you’ll know that I had a cardiac arrest at just 38 years old.
One moment, I was going about my day. The next, I was in a coma in intensive care, my loved ones preparing for the worst. Because I had been ‘down’ for so long, the doctors warned my family that even if I survived, I could suffer severe brain damage. Imagine hearing that news just days before your wedding, with a one-year-old daughter at home.
Somehow, against all odds, I pulled through.
I spent three weeks in hospital, undergoing test after test to find out what had caused this sudden cardiac arrest. Eventually, the doctors concluded that it had been triggered by a heart attack—something I never saw coming. Looking back, I do remember feeling nauseous and suffering from terrible indigestion earlier that day. But like so many women, it never crossed my mind that those symptoms could be a warning sign of a heart attack.
I was young, relatively healthy, and had always tried to look after myself. So when the doctors told me my arteries were furred up like those of a 50-year-old woman, I was in shock.
I was 38. Heart attacks happened to older, unhealthy men, right?
Apparently not.
But then they said something that stuck with me: “Your outcome was likely better because you were already in relatively good health.”
At first, I felt frustrated—why me? I wasn’t the unhealthiest person I knew. I rarely ate takeaways. I exercised. It felt so unfair. But once I moved past that, I realised that if my existing lifestyle had helped me survive, then I had the power to build on that and protect my future.
I had almost left my daughter without a mother. That thought alone was enough to shift my perspective. From that point on, I made a promise to myself: I would do everything in my power to safeguard my health—not just for me, but for my family.
Recovering from a trauma like this isn’t a straightforward journey, but it has given me a deep sense of purpose:
💡 To help other women take control of their health—before they reach crisis point.
Too many women put their wellbeing at the bottom of their to-do list. They ignore warning signs, push through exhaustion, and tell themselves they’ll “sort it out later.” But heart disease doesn’t wait.
I was lucky. I got another chance.
And now, I want to help you protect your heart—so you can keep living a full, vibrant life for years to come. ❤️
Heart Attacks in Women: Are You at Risk?
The short answer? Yes.
Heart disease isn’t just a man’s problem. More than 800,000 women in the UK are living with coronary heart disease—the main cause of heart attacks [1]. Yet, because women’s heart symptoms have historically been under-recognised, they’re often diagnosed later and treated less aggressively than men [3].
Why Are Women at Risk?
Women face unique risk factors when it comes to heart disease, including:
✔️ Hormonal changes – Oestrogen has a protective effect on the heart. When levels drop after menopause, the risk of heart disease increases [2].
✔️ Smaller arteries – Women’s blood vessels tend to be smaller than men’s, making blockages more dangerous or harder to identify [4].
✔️ Underdiagnosis & delayed treatment – Symptoms are often dismissed as stress, anxiety, or even indigestion, leading to delays in life-saving care [3].
The good news? Most cases of heart disease are preventable—as long as you know what to look for and take action early.
Heart Attack Symptoms in Women: Not Always What You’d Expect
Most people think a heart attack means sudden, crushing chest pain—the dramatic scene you see in films. But for women, heart attacks often don’t look like that.
Instead, women are more likely to experience ‘silent’ or non-traditional symptoms, which means a heart attack can be mistaken for indigestion, anxiety, or even the flu.
Heart Attack Symptoms in Women May Include:
🔴Chest pain or discomfort – This can come on suddenly and doesn’t go away. It might feel like pressure, tightness, or squeezing. The pain can also spread to your arms, neck, jaw, back, or stomach.
🔴 Shortness of breath – You might feel like you can’t catch your breath, with or without chest pain.
🔴 Dizziness or feeling faint – Some people feel light-headed or as if they’re about to pass out.
🔴 Nausea or indigestion – You might feel sick, experience heartburn, or even vomit.
🔴 Sweating – A sudden cold sweat that comes out of nowhere could be a warning sign.
🔴 A wave of anxiety – Some people describe a sudden sense of doom or panic, similar to a panic attack.
🔴 Coughing or wheezing – This can happen, especially if fluid starts building up in the lungs.
You may experience just one of these symptoms or a combination.
🚨 If you experience any of these symptoms, call 999 immediately. 🚨
Your body knows when something isn’t right—trust it [1].
Menopause & Heart Health: What’s the Connection?
Menopause is a natural transition in a woman’s life, but did you know it also marks a turning point for heart health? Before menopause, oestrogen helps protect your heart by keeping blood vessels flexible and supporting good cholesterol levels. But once oestrogen levels decline, so does that protection. This leads to:
❤️ Rising cholesterol levels – After menopause, LDL (‘bad’ cholesterol) tends to increase, while HDL (‘good’ cholesterol) drops. This can make you more vulnerable to heart attacks and strokes.
❤️ Higher blood pressure – As oestrogen levels decline, blood vessels can become less flexible, making it harder for your body to regulate blood pressure. This puts extra strain on your heart.
❤️ Struggling to regulate blood sugar – Your body may become less efficient at managing glucose levels, increasing the risk of diabetes, high blood pressure, and weight gain—a combination known as metabolic syndrome.
❤️ Weight gain around the middle – Many women notice they gain weight more easily during menopause, especially around their waistline. This isn’t just frustrating—it’s also linked to a higher risk of heart disease.
❤️ More fat around the heart – Research suggests that menopause can lead to an increase in fat deposits around the heart, which may contribute to heart disease over time.
But while these changes may sound scary, menopause isn’t a guarantee of heart problems. With the right lifestyle choices, you can dramatically reduce your risk and continue living a vibrant, healthy life. [2]
How to Keep Your Heart Healthy ❤️
The best part? You don’t need a complicated diet or extreme workout routine to look after your heart. Small, consistent changes can make a huge difference.
1️⃣ Eat for Heart Health
🥑 Healthy Fats – Swap saturated fats for olive oil, nuts, and avocados.
🥗 Plenty of Fibre – Whole grains, beans, and vegetables help lower cholesterol.
🐟 Omega-3s – Found in oily fish (like salmon) and flaxseeds, these support heart function.
A great model to follow? The Mediterranean diet—it’s full of heart-healthy, whole foods that support longevity.[5]
2️⃣ Move Your Body (and Make It Fun!)
Exercise is one of the best things you can do for your heart. Aim for at least 150 minutes of moderate activity per week (that’s just 30 minutes, five times a week!).
🚶 Brisk walking – A simple, free way to keep your heart strong.
💃 Dancing – Gets your heart rate up and boosts your mood.
🧘♀️ Yoga & strength training – Helps with flexibility, balance, and overall heart health.
Find something you enjoy—because when it’s fun, you’ll actually stick with it.[6]
3️⃣ Manage Stress & Prioritise Sleep
🧘 Try mindfulness or meditation – Just 10 minutes a day can lower stress hormones.
📱 Unplug before bed – Reduce screen time to improve sleep quality.
🛏️ Aim for 7-9 hours of sleep – Your heart (and whole body) will thank you.
Final Thoughts: Your Heart Deserves Your Care ❤️
I never imagined that I’d be someone who had a heart attack. But looking back, I can see how important it is to listen to your body, take action early, and prioritise your health—before it’s too late.
By making small, sustainable changes—eating well, moving more, managing stress—you can protect your heart and thrive at every stage of life.
💬 What’s one thing you’ll do this month to prioritise your heart health? Let me know in the comments! ⬇️
References
British Heart Foundation. Women and heart attacks. 2023. Available at: Women and heart attacks - BHF
British Heart Foundation. Menopause and your heart. 2023. Available at: Menopause and heart and circulatory conditions - BHF
British Cardiovascular Society. Heart disease in women. 2025. Available at: How heart disease in women differs from men
National Heart, Lung, and Blood Institute. Women and disease. 2024. Available at: Coronary Heart Disease - Women and Heart Disease | NHLBI, NIH
British Heart Foundation. 5 Heart healthy habits to learn. 2014. Available at: 5 heart-healthy habits to learn - Heart Matters magazine - BHF
British Heart Foundation. Staying Active. 2022. Available at: Staying Active - BHF
This is a really informative and well-researced article. Thanks for this reminder, Mel, to look after our heart health and know the subtle signs of a possible heart attack.