Prioritizing and Protecting Womens’ Heart Health

Heart disease remains one of the leading health concerns for women, yet its symptoms and progression can differ significantly from what many expect. Therefore, it is important for us as women to understand how heart disease develops, and what we can do to protect our hearts.

Recognizing the Risks

Dr. Phoebe Ashley, a cardiologist who spoke at the Metropolitan Club, noted that heart disease often looks different for women than for men. In women, plaque in arteries spreads out smoothly instead of forming obvious bulges, making it harder to spot problems on traditional tests.

Women should watch for signs and symptoms that could indicate cardiovascular problems:

• Finding yourself unusually tired
• Shortness of breath when doing things that used to be easy
• Feeling queasy for no apparent reason
• Discomfort that wanders around your upper body
• Feeling dizzy or light-headed more often
• Breaking out in cold sweats
• Lack of sleep

If these symptoms limit your activities or affect your quality of life, talk to your doctor. Early intervention often leads to better outcomes.

Prioritize Movement

Good heart health is rooted in regular physical activity, and the key is finding activities you genuinely enjoy. This will help you build a consistent routine over time. 

Most women should aim for around 2.5 hours of moderate-intensity aerobic activity, or 75 minutes of vigorous activity, per week. Whether that's dancing in your kitchen or taking a peaceful swim, movement is movement, and your heart doesn't care if it's "official exercise" or not.

The Club offers several options for low and moderate-intensity workouts, depending on your interests:

Low-Impact Options

• Swimming: Our pool provides an excellent environment for cardiovascular conditioning without joint stress
• Walking: Our walking group meets twice monthly, offering both urban walks and Bay Area hikes
• Yoga: Multiple styles available, including Iyengar, Therapeutic, and Yin
• Pilates: Available both in classes and with personal instruction

Moderate to High-Intensity Choices

• Tennis and Pickleball: Available on our fifth-floor court

• Strength and Sculpt Classes

• Functional Strength Training

• Jazzercise: A proven cardiovascular workout program (not to mention a fun one, too)

Adapting a Heart-Healthy Lifestyle

Exercise is great, but the complete heart health picture isn't just about breaking a sweat. It’s also about adjusting your eating, stress management, and medical habits:

Nutrition for Heart Health

• Follow healthy eating patterns, prioritizing fresh produce, whole grains, lean proteins, and heart-healthy fats
• Stay hydrated, drinking plenty of water
• Limit processed foods and excessive sodium

Stress Management

• Practice regular relaxation techniques
• Get enough sleep (7-9 hours nightly)
• Maintain strong social connections
• Consider mind-body practices, such as meditation

Regular Health Monitoring

Stay aware of key health indicators like:

• Blood pressure readings
• Cholesterol levels
• Blood glucose measurements
• Body composition metrics

Make sure to keep up with regular physicals and check-ups so your doctor can catch any early warning signs before they become problematic.

Heart health requires consistent attention and informed choices. The Metropolitan Club provides facilities and community support to help Members keep their hearts healthy. Whether beginning a new fitness routine or enhancing an existing one, the Club offers the resources and expertise necessary for success.

If you’d like to learn more about membership at The Metropolitan Club, download our free guide.