Self-Care
Heart Health Self-Care for Women : 8 Steps You Can Take Today
Taking charge of your heart health starts with you. Here are eight evidence-based steps you can take today, independently.
You have read about the risks. You may have even recognised a few of them in yourself. So what now?
Bringing what you have learned to your next doctor’s appointment is a great next step, if you have one coming up. But access to a family doctor varies widely across Canada. According to the OurCare Survey 2025, an estimated 5.9 million adults in Canada do not have reliable access to a regular family doctor, nurse practitioner or primary care team.
Whatever your situation, most of what protects your heart is within your control, starting today.
Start with Life's Essential 8
Eat better
Aim for an overall healthy eating pattern: whole foods, fruits and vegetables, lean protein, nuts, seeds, and cooking with non-tropical oils such as olive or canola.
Be more active
Adults should aim for 2.5 hours of moderate activity per week, or 75 minutes of vigorous activity. That works out to roughly 20 to 30 minutes a day. A brisk walk counts.
Quit tobacco
Smoking remains the leading cause of preventable death. According to the CDC, cardiovascular risk drops rapidly after quitting, with the risk of heart attack dropping sharply within 1 to 2 years.
Get healthy sleep
Most adults need 7 to 9 hours of sleep each night. Adequate sleep promotes healing, improves brain function and reduces the risk of chronic disease.
Manage weight
Achieving and maintaining a healthy weight has many benefits. Body mass index (BMI) is a useful gauge - optimal BMI is less than 25. You can calculate it online or consult a health professional.
Control cholesterol
High non-HDL cholesterol can lead to heart disease. It can be measured without fasting beforehand and is reliably calculated across all people - ask your pharmacist about screening options.
Manage blood sugar
Over time, high blood sugar can damage the heart, kidneys, eyes and nerves. Monitoring blood sugar regularly helps reflect long-term control, particularly if you have diabetes or pre-diabetes.
Manage blood pressure
Keeping blood pressure within acceptable ranges protects your heart long-term. Levels less than 120/80 mmHg are considered optimal.
Source: American Heart Association, Life’s Essential 8, 2026.
The most powerful thing you can do
Talk about it. As women, we have an amazing support network. Share what you learn here with your mother, your sister, your friends. Heart disease remains the leading cause of death in Canadian women, yet most women remain unaware of the risk factors specific to them. That number can change one conversation at a time.
You do not need a referral to take your heart health seriously. You need information, and a place to start. This is that place.
Sources
- American Heart Association. Life's Essential 8. 2026.
- American Heart Association. Warning Signs of a Heart Attack.
- Centers for Disease Control and Prevention. Health Effects of Cigarettes: Cardiovascular Disease.
- Global News / Neighbourhood Pharmacy Association of Canada. Questions about blood pressure? A pharmacist explains the help they can provide. 2022.
