Beyond the Box of Chocolates: A Woman's Guide to a Healthy Heart

For many people, February is associated with Valentine’s Day, an opportunity to show the people you love just how much they mean to you. February is also American Heart Month, with a focus on raising awareness of your heart health and how you can keep it functioning properly for years to come. 

For women who reside in or around Chicago, Illinois, Marsha E. Gorens, MD, is an excellent resource for heart disease prevention and treatment. Our team is excited to share heart health tips to help women of all ages feel great and reduce their risk of heart disease. 

Why is heart health so important?

According to statistics developed by the American Heart Association, cardiovascular disease is a leading cause of death among women and is more dangerous than all forms of cancer combined.  

Making matters even worse, heart disease doesn’t always create a clear set of symptoms in the earliest stages. That means your first sign of trouble could be a serious event, such as a heart attack. 

The best way to manage your heart health risk is to take steps to prevent heart disease and to come in for routine heart health screenings as needed. Screening allows you to identify heart health concerns early, when intervention is often more effective. 

Here’s how to begin improving your heart health in 2026

There are a number of ways you can boost your heart health this year. Whether you implement one or all of these tactics, they can help you live your best life this year and beyond. 

Know your heart disease risk level

A great place to begin is by understanding your personal risk of heart disease. This involves a thorough health assessment and blood testing. Today’s screening tools can reveal a wealth of information about how well your organs and systems are functioning and identify areas of concern at the earliest possible stage. 

Your assessment will include measuring your blood pressure, blood sugar, cholesterol, and other key health markers. Dr. Gorens can review these results and help you understand where you stand regarding your heart health. 

Weight is also a factor in heart health. It’s common for women to slowly put on weight as they age, and if you’re carrying more than a few extra pounds, your risk of heart disease and other health problems is much higher. 

Dietary changes can go a long way toward improving heart health

Because we eat multiple times a day, it makes sense that the foods we choose will directly impact our heart health. There are numerous ways to shift your diet to a healthier approach, and you don’t have to go through a complete nutrition overhaul to achieve impressive results. 

Avoiding highly processed foods is a great place to begin. This category of foods is best defined as products that you could not easily replicate at home. If you look at the nutrition label on a frozen meal and don't recognize many of the ingredients, it’s a highly processed food. Most snack and convenience foods, such as chips, crackers, and cookies, are also highly processed. 

Paying close attention to the type of fats you consume is also helpful. A diet high in butter, saturated fats, palm oil, partially hydrogenated vegetable oils, and fatty meats can increase your risk of heart disease. But fats found in olive oil, fatty fish, nuts, and seeds can actually improve your heart health. 

Carefully monitor your alcohol consumption

As we learn more about the ways that alcohol affects the human body, cutting back or ceasing alcohol consumption altogether is becoming a leading area of focus within healthy living. 

The first thing you can do to shift away from alcohol consumption is to fully understand how much alcohol you’re consuming. That might mean tracking your drinking on paper or in a mobile app. Be sure to look at alcohol consumption over a period of time, as you may drink more during social events or times of stress, as opposed to a “normal” week. 

If you’re concerned about your alcohol consumption, you can find ways to consciously cut down on your drinking. Of course, if you’re worried about alcohol dependence, there are programs that can help. 

Find ways to get more activity into your daily routines

Staying physically active is among the best ways to reduce the risk of heart problems. But it isn’t always easy to work exercise into your daily routines. One approach is to start small and gradually increase your activity levels. 

This can mean finding a few short workout videos under 15 minutes and following along several times a week. There are options aligned with every set of needs, whether you are a serious athlete or living with serious mobility issues. 

Many people find it helpful to join a group dedicated to staying active or to take a group class that keeps them moving. Finding a group activity that also helps you relieve stress and feel connected with others can yield additional health benefits. 

When you’re ready to talk about your heart health, the office of Marsha E. Gorens, MD, is here to help. Just give us a quick call or use our easy online booking option to find a time that works for you.