My Top 5 Heart Health Resolutions for Women in 2025
As your doctor and advocate for better heart health, I need to share something important: heart disease remains the leading cause of death for women. It kills more women than all cancers combined.
This reality is alarming, but there’s good news. Many of the risks we face can be prevented or managed through thoughtful, intentional lifestyle changes.
As we begin 2025, I invite you to make your heart health a priority—not just for today but for the vibrant years ahead. These five resolutions are a powerful way to start.
1. Schedule a Heart Health Check-Up
Why it matters:
Many women are living with silent risks—high blood pressure, cholesterol, or elevated blood sugar—without knowing it. Regular check-ups are your first line of defense. They uncover potential problems early, giving you the chance to address them before they lead to serious complications.
What to do:
- Schedule time with your primary care doctor or cardiologist.
- Review your personal and family history of heart disease.
- Ask for a thorough heart health screening, including:
- Blood pressure check.
- Cholesterol panel, which includes total cholesterol, low-density lipoprotein (LDL) cholesterol, and high-density lipoprotein (HDL) cholesterol.
- Blood sugar check (like Hemoglobin A1C.)
- Additional markers like lipoprotein(a) (if you have a strong family history) and CRP.
2. Move Your Body Daily
Why it matters:
Your heart is a muscle, and it needs movement to stay strong. Regular activity lowers blood pressure, improves cholesterol levels, enhances insulin sensitivity, and promotes overall well-being. The best part? Even brief efforts add up! 👟
What to do:
- Commit to 150 minutes of moderate exercise weekly—try brisk walking, dancing, or yoga.
- That’s just 30 minutes per day during the workweek or 22.7 minutes per day every day!
- If you’re not sure if you are working “hard” enough, just use the “talk test.” The kind of movement that keeps heart disease at bay can be done while holding a conversation.
- Incorporate strength training for added cardiovascular benefits.
- The American Heart Association recommends exercising each muscle group at least 2 times per week with at least 2 days of rest between workouts. This helps increase muscle mass, increasing your body’s ability to burn calories and maintain a healthy weight even at rest.
- Use a fitness tracker or app to celebrate progress and stay motivated.
- You can track steps (as few as 2,800 steps per day significantly reduces heart disease risk, with additional benefits for more movement) or measures of cardiorespiratory fitness (like VO2 max, which is a powerful predictor of cardiovascular disease and mortality)
3. Eat for a Healthy Heart
Why it matters:
What you eat directly impacts your heart’s health. A balanced, heart-healthy diet reduces inflammation, cholesterol levels, and blood pressure, protecting you from preventable risks.
What to do:
- Add more of these to your plate:
- Bright, colorful fruits and vegetables.
- Whole grains like oats and quinoa.
- Lean proteins such as fish, legumes, and tofu.
- Healthy fats like avocado, nuts, and olive oil.
- Cut back on:
- Processed snacks.
- Sugary beverages.
- Foods high in sodium.
- Animal-based protein (not just red meat but also poultry, eggs, and cheese).
- Explore the Mediterranean and DASH Diets as sustainable, heart-friendly (and delicious!) approaches to eating.
4. Manage Stress Effectively
Why it matters:
Chronic stress doesn’t just weigh on your mind, it also strains your heart. High stress levels can raise blood pressure, increase inflammation, and lead to harmful habits like overeating or neglecting exercise.
What to do:
- Incorporate mindfulness into your routine: Try meditation, deep breathing, or yoga.
- Prioritize sleep by creating calming bedtime rituals, removing distracting devices from the bedroom, and sticking to a consistent schedule.
- Surround yourself with supportive relationships; connection is a natural stress reliever.
5. Know Your Numbers and Set Goals
Why it matters:
Tracking your heart health metrics empowers you to stay on top of your well-being. These numbers are your personal guideposts, helping you identify areas to improve and celebrating progress along the way.
What to do:
- Regularly check these key metrics:
- Blood pressure: Aim for under 120/80 mmHg.
- Cholesterol levels: Aim for “ALARA” (As Low As Reasonably Achievable), with a goal to keep LDL cholesterol under 70 mg/dL if you have already had a heart attack or stroke.
- Blood sugar: Maintain fasting glucose below 100 mg/dL and hemoglobin A1c < 5.7%.
- Set small, achievable goals like walking 10,000 steps a day or reducing sodium intake.
Small Changes, Big Impact
Every small step you take toward better heart health has a ripple effect. These resolutions are not about perfection—they’re about progress. By making intentional, consistent changes, you’re giving yourself the gift of a healthier, brighter future.
At Systole Health, we understand that this journey can feel overwhelming. That’s why we’re here to provide expert guidance, a supportive community, and personalized care every step of the way. Together, we can make 2025 the year you take control of your heart health.
Systole Health is designed specifically for women, combining expert-led virtual group care with the support of a close-knit community. Our program provides the education, tools, and coaching you need to manage and prevent heart disease effectively. Whether it’s learning practical lifestyle strategies, understanding your risk factors, or gaining encouragement from others with similar goals, Systole Health helps you take charge of your heart health with confidence and support.
Ready to take the first step? Learn how Systole Health’s group virtual care can support your goals. Join our program today and make this the year your heart thrives. ❤️