5 Daily Habits That Help Lower Heart Disease Risk For Women, According To New Research

According to new research, postmenopausal women should prioritize five key health factors to lower their heart disease risk. 

Researchers of a new study published in the Journal of the American Heart Association set out to see how these five general lifestyle factors affect the risk for any type of heart disease: 

Not surprisingly, having healthier behaviors across the board—like having a smaller waist circumference, not smoking, not drinking in excess, and eating healthfully—were linked to a significantly lower risk of heart disease including strokes and heart attacks. 

And menopause isn't an overtly known risk factor for heart disease. For women who are entering their postmenopause years (decades really) in good health, this study shows that it is still imperative to prioritize habits that support maintaining a healthy weight. Especially since the physiological changes of menopause may make things like weight and cholesterol management more challenging than before. 

Let's dive a little deeper into specific recommendations that fall into those five broad categories. (The benefits of not smoking cigarettes are vast and well documented, so we won't focus on that one now.) 

While some resistance training is better than none, more is better than some. It's generally recommended to get two or three days of strength training in a week to work all major muscle groups (like chest, abs, back, legs, etc.). 

But most people aren't getting the fiber they need. The National Academies recommends that women consume at least 25 grams of fiber daily. So make sure to eat fiber-rich foods like fruits, vegetables, beans, and whole grains, and opt for a high-quality fiber supplement (that can offer up to 7 grams of fiber per serving) if you need extra support. Here are our top fiber picks vetted by a nutrition Ph.D.

But less than 90% of Americans get the weekly recommended servings of fish (a minimum of two 3.5 servings). If you fall into that category, a high-quality fish oil supplement (here are our favorites) can help you get the amount of omega-3s needed for cardiovascular benefits7 (which is generally considered to be at least 1,000 milligrams daily). Here's our detailed list of the best omega-3 supplements.

Not getting enough sleep—typically less than six hours a night—and sleeping poorly can greatly increase the risk of coronary heart disease9. Poor sleep can also make weight management more challenging by increasing body fat levels10. Here, we dive into expert-backed ways to help you fall (and stay) asleep.   

There's no reason to add alcohol to your routine if you don't currently drink. But if you do, consider limiting yourself to the recommended one drink or less per day. 

After menopause, women have a higher risk of heart disease and associated risk factors like high cholesterol and excess weight. A new study in the Journal of the American Heart Association reinforces the necessity of taking a holistic approach to preventing chronic disease. While habits like strength training, sleeping well, and eating fiber and omega-3s are important for women at every life stage, they are habits that are worth picking up—even 50+ years into life.