Know the Early Signs of Heart Disease
Heart disease is the leading cause of death in the United States, but it doesn’t have to be. In many cases, it’s preventable with lifestyle changes and early intervention. The problem? Many people don’t recognize the warning signs until it’s too late.
We spoke to Nurse Practitioner Kelly Wozneak with the University of Virginia Health System. With over 20 years of experience in cardiology, she breaks it down in real talk: What should you watch for? And what can you do today to keep your heart strong for years to come?
Family History: A Major Risk Factor
One of the biggest risk factors for heart disease is something you can’t control—your genetics. If a close relative (parent, sibling, or grandparent) has had heart disease, especially at a young age, your risk is significantly higher. But that doesn’t mean you’re doomed—it just means you need to be proactive.
Here’s what you should do if you have a family history of heart disease:
- Start early – Get your blood pressure, cholesterol, and blood sugar levels checked regularly, even in your 20s and 30s. Men older than age 45 and women past menopause have the highest risk of a heart event.
- Reduce diabetes risk – Diabetes is a huge risk factor for heart disease; adults with diabetes are twice as likely to develop cardiac disease or stroke than those without. Understanding and controlling your blood sugar can help you avoid diabetes altogether.
- Be vigilant about symptoms – Don’t ignore warning signs, even if they seem minor. If you have symptoms, get checked out right away. And don’t be afraid to seek a professional opinion, or ask for a referral to a cardiologist. Remember, you are the best advocate for your own health.
- Live a heart-healthy lifestyle – Since you may have a higher baseline risk, healthy habits like diet, exercise, and stress management are even more critical.
Heart Disease Symptoms in Women: Different and Often Overlooked
Women often experience heart disease symptoms differently than men, which can lead to delayed diagnosis and treatment. While men are more likely to report classic chest pain, women may experience:
- Pain in the Neck, Jaw, or Back – More common in women than men.
- Unusual Fatigue – Feeling extremely tired, even without exertion.
- Shortness of Breath – Even without chest discomfort.
- Nausea or Vomiting – Often mistaken for indigestion or flu.
- Lightheadedness or Dizziness – Can signal reduced blood flow to the brain.
- Upper Abdominal Pain or Pressure – Sometimes mistaken for acid reflux or a stomach issue.
- Sweating Without Exertion – Cold sweats or clammy skin can indicate heart trouble.
- Sleep Disturbances – Trouble falling or staying asleep, especially if combined with other symptoms.
“These symptoms can be sneaky,” says Wozneak. “If you’re brushing off discomfort because you’re ‘too busy’ or ‘it’s probably nothing,’ stop right there. Paying attention to these red flags and seeking help is the best thing you can do for yourself.”
Compared with men, women tend to have symptoms more often while resting. Women also tend to experience heart disease later than men. While heart disease can strike anyone at any age, typically men’s risk starts to increase at age 45. For women, risk increases once menstruation stops, around age 55.
Since symptoms can be subtle, women should be especially proactive about their heart health and not dismiss these signs. If something feels off, get checked out—it’s always better to be safe.
Early Warning Signs: Don’t Ignore These Clues
Heart disease doesn’t always announce itself with crushing chest pain like in the movies. Here’s what to look out for:
- Chest Discomfort – “If your chest is feeling tight, heavy, or just ‘off’—like there’s an elephant sitting on it—pay attention,” says Wozneak. “Even mild discomfort that comes and goes could be a red flag.”
- Shortness of Breath – If walking up a flight of stairs suddenly feels like climbing Everest, don’t brush it off. It could mean your heart isn’t pumping efficiently. Even exercise-induced shortness of breath can be a concern for heart disease, especially if it is new, worsening, or happens with minimal exertion.
- Fatigue – “I’m not talking about ‘I worked hard then stayed up too late’ tired,” says Wozneak. “This is deep, unexplained exhaustion that doesn’t go away.”
- Swelling in Your Legs or Feet – Fluid retention, especially in the lower extremities, could indicate heart failure.
- Dizziness or Lightheadedness – Do you feel woozy when you stand up? It might be a sign your heart isn’t circulating blood properly.
- Irregular Heartbeat – “If your heart’s got its own drum solo going on, and it’s not in rhythm, get it checked right away,” Wozneak warns.
Ignoring these symptoms won’t make them go away—in fact, they can lead to a serious cardiac event. So, what can you do to take control of your heart health and improve your chances of avoiding serious heart disease?
Heart-Smart Habits to Adopt Today
The good news is that heart disease can be preventable if you’re proactive. Even if you feel fine now, taking preventive measures can dramatically reduce your risk of developing heart disease later. And if you’ve already been diagnosed with some type of heart disease, these habits can help slow down disease progression.
1. Move More—Even a Little Helps!
Exercise is one of the best ways to keep your heart strong. “Don’t forget, your heart is a muscle,” Wozneak says. “Just get moving! A 30-minute walk most days can do wonders.”
Calling it “exercise” is off-putting to some. If the gym isn’t your thing, find an activity you enjoy—dancing, swimming, gardening—or even chasing your dog or grandkids around the yard. Just move.
If you’ve already been diagnosed with heart disease, consult your doctor before starting a new exercise program.
2. Eat Heart-Healthy Foods
A balanced diet can keep cholesterol, blood pressure, and weight in check. Stick to these guidelines:
- Eat more fruits, vegetables, whole grains, and lean proteins.
- Limit processed foods, added sugars, and trans fats. Sodas are especially problematic as they deliver lots of sugar with no nutritional value. Experts recommend cutting them out altogether.
- “If the ingredient list looks like a chemistry experiment, maybe don’t eat it,” Wozneak advises.
- One simple change is to swap out salty snacks for nuts, seeds, or hummus.
According to the National Institutes of Health, good diets to prevent or manage heart disease are the Mediterranean diet or DASH diet. Plant-based diets are also a good option.
3. Manage Stress—Seriously, It’s Important
Chronic stress can lead to high blood pressure and increase your risk of heart disease. Find ways to relax—whether it’s yoga, meditation, deep breathing, listening to music, or laughing with friends.
“Stress is like bad weather—it messes up everything. So do what you need to do to unplug for at least a short period every day,” says Wozneak.
4. Quit Smoking and Cut Back on Alcohol
Smoking is a major risk factor for heart disease. If you smoke, quitting is the best thing you can do for your heart.
As far as alcohol, there’s been a lot of press lately suggesting that any alcohol is bad for you. If you choose to partake, alcohol should be consumed in moderation. “One glass of wine? Fine. A bottle? Not so much,” Wozneak says.
5. Keep Up with Regular Check-Ups
Seeing your doctor regularly can help catch issues before they become serious. Make sure to monitor:
- Blood pressure
- Cholesterol levels
- Blood sugar (especially if you have diabetes risk factors)
Why MedicAlert Matters for Your Heart Health
If you have a history of heart disease, high blood pressure, or other risk factors, wearing a MedicAlert ID can be life-saving in an emergency. In case of a cardiac event, first responders can access your medical history immediately, ensuring you get the right care, fast.
“Minutes matter in a cardiac emergency,” Wozneak reminds us. “A MedicAlert ID can literally be the difference between life and death.”
The Bottom Line: Start Today
Taking care of your heart doesn’t have to mean a total lifestyle overhaul overnight. Small changes—like adding a short walk to your day, swapping out fried foods for fresh ones, or managing stress—can add up to big benefits over time.
“Your heart works hard for you every day,” says Wozneak. “Show it some love back!”
By knowing the early signs of heart disease, you can be proactive to minimize your risk factors. And remember—if something feels off, don’t ignore it. Get checked out. Your heart will thank you.
For resources on heart health and how MedicAlert can help, read more here.
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