Women's Heart Health: How to Reduce High Blood Pressure Naturally

When it comes to heart health, women often find themselves in the shadows. Cardiovascular disease (CVD) is the leading cause of death for both men and women, but there’s a significant gender gap in how the condition is diagnosed and treated. This gap is particularly important when it comes to high blood pressure (hypertension), which can be a silent killer if left unmanaged. For many years, CVD was thought of as a "man's problem," largely because medical research focused on male subjects, missing the fact that hypertension presents differently in women.

Despite the growing awareness of heart disease, studies show that women are less likely to be diagnosed with cardiovascular disease in the earlier stages, even when symptoms appear. This is because women often exhibit different symptoms than men, making it harder for doctors to recognize the problem right away. This is particularly concerning because women’s risk for heart disease increases after menopause due to hormonal changes that affect blood pressure regulation.

A study published in the Journal of the American Heart Association found that women are often misdiagnosed or undertreated for heart disease because of this gender disparity. Read the full study here. This is also a critical reason why women are underrepresented in heart disease research and statistics, leading to fewer treatments tailored to women’s needs.

Why High Blood Pressure in Women is Often Missed

Women’s blood pressure is influenced by several factors, including age, hormonal changes, and pregnancy. While men tend to develop high blood pressure earlier in life, women may not show signs of hypertension until their 40s or 50s. This is because oestrogen has a protective effect on the cardiovascular system, and as women age and oestrogen levels decrease during menopause, their risk for high blood pressure rises.

Interestingly, women are more likely than men to have “isolated systolic hypertension,” where the top number (systolic) is high but the bottom number (diastolic) remains normal. This form of high blood pressure is often not taken as seriously by healthcare providers, which can delay diagnosis and treatment.

Symptoms of High Blood Pressure in Women

High blood pressure (hypertension) is a silent condition that affects millions of women, but the way it manifests can be different from what you might expect. While many men experience typical symptoms like headaches or dizziness, women may also notice more subtle or unusual signs.

Here are some of the common symptoms of high blood pressure in women:

• Fatigue and low energy: While feeling tired can be caused by many factors, persistent fatigue can be an indicator of high blood pressure.

• Shortness of breath: Difficulty breathing, especially during physical activity, is a common symptom of high blood pressure in women.

• Dizziness, nausea or vomiting: Some women may feel dizzy or experience nausea or vomiting as a result of elevated blood pressure.

• Headaches: frequent persistent or severe headaches, particularly in the morning, and especially if they’re new or unusual.

• Pain in the chest or jaw: While men often experience chest pain during a heart attack, women may also have pain in their jaw or back.

• Vision changes: Blurry vision or seeing spots may occur in women with severe hypertension, as high blood pressure can damage the blood vessels in the eyes.

• Swelling: High blood pressure can also lead to swelling in the hands, feet, or legs.

  
  

Women are also more likely to experience "silent hypertension", which means they have high blood pressure without any obvious, detectable symptoms. This is why regular check-ups and monitoring are critical to detecting the condition before it leads to more severe health issues. If you persistently experience one or more of the symptoms above, be sure to monitor your blood pressure or consult your doctor.

Natural Ways for Women to Reduce Blood Pressure

The good news is that there are plenty of natural ways women can lower their blood pressure without relying on medications. By implementing healthier lifestyle habits, you can significantly reduce your risk of hypertension and support overall heart health.

Here are a few strategies:

1. Adopt a Heart-Healthy Diet

   A DASH (Dietary Approaches to Stop Hypertension) diet has been proven to lower blood pressure. This diet focuses on eating whole grains, fruits, vegetables, lean proteins, and low-fat dairy while cutting back on sodium. Studies have shown that this can reduce blood pressure by as much as 11 mm Hg in people with high blood pressure.

   
   

2. Increase Physical Activity

   Regular exercise is one of the best ways to keep your blood pressure in check. Aim for at least 30 minutes of moderate aerobic activity (like walking, swimming, or cycling) most days of the week. Exercise helps improve circulation and heart health, which can lower your blood pressure over time.

   
   

3. Practice Stress Management

   Chronic stress is a major contributor to high blood pressure. Incorporating relaxation techniques such as deep breathing exercises, yoga, meditation, or even taking regular breaks during the day can help lower stress levels and manage your blood pressure naturally. Check out How to Manage Stress and Anxiety Naturally.

   
   

4. Limit Alcohol and Caffeine

   Both alcohol and caffeine can raise your blood pressure, so it’s important to monitor how much you consume. Consider reducing your intake of caffeinated beverages and limiting alcohol to recommended levels (no more than one drink per day for women).

   
   

5. Maintain a Healthy Weight

   Carrying excess weight can put extra strain on your heart, increasing your risk of high blood pressure. Even losing just 5 to 10% of your body weight can help lower your blood pressure significantly.

   
   

6. Get Enough Sleep

   Poor sleep or sleep deprivation is linked to higher blood pressure. Make sure you’re getting 7-9 hours of quality sleep each night to support heart health and blood pressure regulation.

   
   

7. Quit Smoking

   Smoking is a major risk factor for high blood pressure and cardiovascular disease. If you smoke, quitting is one of the best things you can do for your health. Over time, your blood pressure will improve, and your risk for heart disease will drop. For extra advice on changing your habits, sign up for my Creating Healthier Habits workbook.

Health Coaching Can Help You Lower Your Blood Pressure Naturally

As a health coach, I specialize in helping women transform their habits and create lasting lifestyle changes that support heart health and overall well-being. If you’re looking to reduce your blood pressure naturally, I can guide you through creating a customized action plan that fits your unique needs. Together, we’ll work on healthy eating, exercise, stress management, and building a sustainable routine that helps you feel more balanced and in control of your health.

Don’t let high blood pressure silently affect your health. With the right tools and support, you can take charge of your cardiovascular health and live a longer, healthier, happier life.