A Girl’s Guide to Heart Health: What You Do Today Matters Tomorrow

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Why Heart Health for Girls Needs More Attention

Heart disease is often perceived as a concern for older women, but the reality is that heart health begins in childhood and adolescence. Research has shown that risk factors for cardiovascular disease (CVD) often develop early and persist into adulthood, making it crucial to address heart health in young girls. Signs of cardiovascular disease in children can occur as early as 1-9 years old, with evidence of fatty deposits in the heart (Hong, 2010).  

Heart disease remains the leading cause of death for women in the U.S., yet only about half of women recognize it as their number one health threat (CDC, 2024). By taking preventive steps during youth, girls can significantly reduce their risk of heart disease later in life. 

Early Prevention Lowers Lifetime Risk 

Studies have shown that lifestyle choices made in adolescence can have lasting effects on cardiovascular health. The Nurses’ Health Study followed thousands of women over several years and found that those who adhered to healthy lifestyle habits had an 82% lower risk of heart disease (NEJM, 2000).

Additionally, research on teenage girls in urban areas demonstrated that a school-based intervention program significantly reduced body fat, blood pressure, and improved heart health knowledge (American Journal of Public Health, 2004). These findings underscore the importance of starting heart-healthy habits early to reduce long-term risk. 

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Risk Factors That Increase Heart Disease in Girls and Women 

Several lifestyle and nutrition factors contribute to the development of heart disease, many of which begin during adolescence: 

• High Blood Pressure: Recent studies show an upward trend in blood pressure among adolescents with nearly 1 in 25 children aged 12-19 suffering from high blood pressure (CDC, 2025). Additionally, nearly 46% of women in the U.S. have high blood pressure, a major contributor to heart disease (CDC, 2024). 

• Poor Diet: Diets high in saturated fats, trans fats, and excessive sugar increase cholesterol levels and inflammation. Ultra-processed foods given to children increase BMI, body fat percentage, or likelihood of being overweight (Calcaterra, 2013). These factors can increase strain on the heart leading to higher blood pressure or hypertension, where the heart has to work harder to pup blood throughout the body.  

• Physical Inactivity: Lack of regular exercise contributes to obesity and cardiovascular issues, with teenage girls often participating in less physical activity than boys (American Journal of Public Health, 2004). Physical activity has directly been linked to promoting reproductive health in women and girls, and decreases the overall chance for infertility (Zhang, 2024). 

• Smoking & Alcohol Use: Tobacco use and alcohol consumption contribute to arterial damage and increased heart disease risk. Adolesents face peer pressure to consume these substances, hence early education is essential for these populations.

  
  

Heart-Healthy Habits to Reduce Risk 

Encouraging heart-healthy behaviours early in life can significantly lower the risk of cardiovascular disease. Here are four key ways to protect heart health: 

1. Lead by example, prepare your daughter(s) meals to include predominantly plant-based foods and eat with her at meal time. Focus on these heart healthy plant-powered foods: 

1. Whole grains: quinoa, brown rice, oats, and whole wheat. Kid friendly ideas: Quiona and rice stir fry; pasta with tomato sauce 

2. Leafy greens: spinach, kale, arugula, and Swiss chard. Kid friendly ideas: Puree green leafy veggies into a sauce and add over pasta; sesame tofu lettuce wraps  

3. Legumes: lentils, chickpeas, black beans, and edamame. Kid friendly ideas: Black bean burgers; creamy lentil tomato soup 

4. Healthy fats: avocados, nuts (almonds, walnuts), seeds (flaxseeds, chia seeds), and olive oil. Kid friendly ideas: Guacamole, dairy-free cheese dip and sauces made from nuts, or hummus and olive oil with raw veggies.

5. Fruits rich in antioxidants - anthocyanin: berries, red apples, watermelons, pomegranates. Kid friendly ideas: Homemade berry jam/jelly, watermelon popsicles, smoothies, sliced apples with nut butter 

2. Engage in Regular Physical Activity:  Children and adolescents (6-17 years) need at least 60 minutes of moderate-to-vigorous physical activity daily, including aerobic exercise, muscle-strengthening (e.g., push-ups), and bone-strengthening activities (e.g., jumping) at least three times a week.  

   
   

   1.  The CDC recommends at least 150 minutes of moderate-to-vigorous activity per week for adults. Activities like brisk walking, dancing, yoga, and resistance training improve cardiovascular fitness. 

      
      

3. Monitor Blood Pressure & Cholesterol: Regular screenings and lifestyle changes can help maintain healthy levels and prevent complications. Paediatrician often check blood pressure and cholesterol at well child checkups. You can also request the latter test if you believe there is a need. 

   
   

4. Prioritize Mental Health: Chronic stress and depression can contribute to heart disease. Parents can monitor their child's mental health by observing behaviour, coping skills at home and school, sleep patterns, mood, and temperament. If concerns arise, discussing them with a paediatrician can help identify needed support. 

   
   

Take Action Today 

Investing in heart health at a young age can lead to a longer, healthier life. If you or a young girl in your life needs guidance on heart-healthy habits, consider consulting with 360Girls&Women®—a program dedicated to empowering women and girls with the knowledge and tools to maintain lifelong health. Early action can save lives, and it’s never too soon to start making heart health a priority. 

Schedule a Discovery Call with 360Girls&Women today and take the first step toward lifelong heart health! 

Blog Medically reviewed by Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, LDN, NASM-CPT, Women's Health Dietitian, Wellness Practitioner, Certified Diabetes Care and Education Specialist, Women's Fitness Specialist Certified Personal Trainer, & Founder - 360Girls&Women®

Sue-Ellen Anderson Haynes, MS, RDN, CDCES, LDN, NASM-CPT, founder of 360Girls&Women® Award Winning and Nationally recognized nutrition and food expert and leading global expert in Gestational Diabetes. "What makes us different?"

360 represents completion. At 360 G+W we provide personalized insight to help girls and women dramatically improve their wellbeing.​Our mission is to provide evidence-based information and services to help maximize a woman's complete health through the complete life-cycle - preventing, managing, and reversing certain reproductive and chronic illnesses- using nutrition as the foundation along with other innovative holistic practices. Read more. 

References 

1. Hong YM. Atherosclerotic cardiovascular disease beginning in childhood. Korean Circ J. 2010 Jan;40(1):1-9. doi: 10.4070/kcj.2010.40.1.1. Epub 2010 Jan 27.  

2. Stampfer MJ, Hu FB, Manson JE, Rimm EB, Willett WC. Primary Prevention of Coronary Heart Disease in Women through Diet and Lifestyle. N Engl J Med. 2000;343(1):16-22. doi:10.1056/NEJM200007063430103. 

3. Bayne-Smith M, Fardy PS, Azzollini A, Magel J, Schmitz KH, Agin D. Improvements in Heart Health Behaviours and Reduction in Coronary Artery Disease Risk Factors in Urban Teenaged Girls Through a School-Based Intervention: The PATH Program. Am J Public Health. 2004;94(9):1538-1543. doi:10.2105/AJPH.94.9.1538. 

4. Centers for Disease Control and Prevention. (n.d.). How much physical activity do children need? Retrieved February 17, 2025, from https://www.cdc.gov/physical-activity-basics/guidelines/children.html 

5. Centers for Disease Control and Prevention. About Women and Heart Disease. Published May 15, 2024. Accessed February 1, 2025. https://www.cdc.gov/heart-disease/about/women-and-heart-disease.html 

6. Calcaterra V, Cena H, Rossi V, et al. Ultra-Processed Food, Reward System and Childhood Obesity. Children (Basel). 2023;10(5):804. doi:10.3390/children10050804. 

7. Zhang, H., Hua, L., Liu, D. et al. Effects of physical activity on infertility in reproductive females. Reprod Biol Endocrinol 22, 62 (2024). https://doi.org/10.1186/s12958-024-01234-6