Far too many women still believe in dangerous myths when it comes to heart disease.

Myths like…

“Only men have to worry about heart disease.” Or “maybe I’ll have to worry about it later, but right now I’m too young.”

But the truth is far different.

In fact, heart disease is the #1 killer of women. And no matter how young you are, the heart disease danger is real.

And according to researchers at Kaiser Permanente Northern California, your personal risk can be far higher than you think — especially if you drink alcohol regularly.

Higher intake, skyrocketing risk

The study, which focused on 18- to 65-year-old adults, was one of the largest and most diverse studies to date examining the links between alcohol and heart disease, leveraging data from more than 430,000 people over a four-year period.

And the results were clear…

As a woman, the more alcohol you drink, the harder it is on your heart.

The study showed that:

• Women who reported high alcohol intake (eight or more drinks per week) had a 45% higher risk of heart disease compared to low intake (one to two drinks a week).
• Women with high alcohol consumption had a 29% higher risk of heart problems than those who drank moderately (three to seven drinks per week)
• Women who binge drank (consumed more than three drinks in a single day) were 68% more likely to develop coronary heart disease.

“Women feel they’re protected against heart disease until they’re older, but this study shows that even when you’re young or middle-aged, if you are a heavy alcohol user or binge drink, you are at risk for coronary heart disease,” said Jamal Rana, MD, PhD, FACC, a cardiologist with The Permanente Medical Group.

Improving heart health for women everywhere

So if you want to keep that ticker ticking, be sure to skip the things that are bad for your heart health, like too much alcohol.

And don’t forget to add nutrients that support your heart and blood vessels to your daily regimen.

Here’s how natural health experts and the American Heart Association recommend doing just that:

#1 — Stay active

Exercise and heart health go hand in hand. So shoot for at least 150 minutes per week of physical activity.

#2 — Watch your diet

A healthy heart requires a healthy diet. This means eating plenty of fruits, veggies, whole grains, legumes, fish, nuts and seeds. And it’s also about limiting sweetened drinks, refined carbs and processed foods.

#3 — Think positive

Studies have found that depression post-menopause can almost double a woman’s risk of stroke. So embrace positivity, take steps to manage your stress, and enjoy activities and time with friends and loved ones to help lift your mood.

#4 — Supplement strategically

Finally, add in nutrients that support the health of your heart and blood vessels, like:

• Vitamin K2 — The K vitamins are considered an emerging group of vitamins required for healthy aging, particularly K2 for heart health.
• Nattokinase — To promote normal smooth blood flow.
• CoQ10 — According to the Cleveland Heart Lab, not only could CoQ10 have “significant cardiovascular protective effects,” but it may help ward off heart disease down the road.
• Fish or krill oil — A mega-analysis validated the importance of omega-3s for lowering almost all cardiovascular disease outcomes.

Sources:

About Heart Disease in Women — Go Red for Women

Alcohol raises heart disease risk, particularly among women — ScienceDaily