While we often think about PCOS as impacting periods and menstruation, it is also closely linked to heart and circulatory health. PCOS may increase the risk of diabetes, high blood pressure, high cholesterol, obesity, and cardiovascular disease.

What you need to know:

Understanding the link between PCOS and heart health
Lifestyle changes to prioritize heart health
The role of healthcare professionals in PCOS and heart health

Understanding the link between PCOS and heart health

Polycystic ovary syndrome (PCOS) is linked to an increased risk of cardiovascular disease (CVD) in women:

The risk of heart attack and stroke may be twice as likely in women with PCOS.
PCOS can increase the risk of high blood pressure, high cholesterol, diabetes, and obesity, which are all risk factors for heart disease.
Even after adjusting body mass index (BMI) and glucose metabolism, PCOS is still associated with an increased risk of CVD.
Women with PCOS are more likely to develop high blood pressure, which is a major risk factor for heart disease and stroke.

Lifestyle changes to prioritize heart health

Here are some essential lifestyle changes to promote cardiovascular wellness:

Maintain a healthy weight
Avoid smoking and alcohol consumption
Get enough sleep
Manage cholesterol levels
Control blood pressure
Regulate blood sugar levels
Stay hydrated
Get regular check-ups
Reduce stress

Focus on lifestyle modifications targeting cardiovascular health and hormone balance to prioritize heart health when managing PCOS. Below are other strategies you can follow to prioritize heart health in PCOS.

Dietary strategies for PCOS and heart health

Here are some dietary strategies to prioritize heart health in PCOS:

Eat a balanced diet with whole, fresh foods. Limit processed foods.
Eat meals at times when you are most active so your body has the energy to burn off excess blood sugar.
Aim for at least 25 grams of fiber daily from whole grains, fruits, and vegetables.
Choose protein-rich foods like fish, eggs, dairy, beans, pulses, and tofu.
Include moderate amounts of healthy fats like olive oil, nuts, seeds, and avocados.
Include fish or plant-based options like flaxseeds, chia, and walnuts, containing omega-3 fatty acids.
Avoid sugary and alcoholic drinks.
Incorporate anti-oxidant-rich foods.
Limit sodium intake.

Exercise: A key component of PCOS and heart health

Women with PCOS experience higher rates of insulin resistance compared to women who don’t have the condition. Insulin resistance affects your body’s ability to use blood sugar for energy. Doctors have connected a lack of physical activity and excess body weight as potential contributing factors to insulin resistance. Here are some exercise types to consider:

Steady-state cardiovascular workouts: Aerobic exercises in this category include walking, riding a bicycle, dancing, etc.
HIIT workouts: High-intensity interval training (HIIT) involves balancing intense exercise bursts with rest intervals.
Mind-body exercises: Yoga or pilates can burn calories and reduce stress.
Strength training: It uses resistance bands, weights, or your body weight to build muscle.

Managing stress: A vital aspect of PCOS and heart health

Increased levels of androgens are a common hormonal imbalance associated with PCOS. The ovarian production of androgens is mostly stimulated by excess insulin, however, the adrenal glands produce a significant amount of androgens too. When the adrenal glands are activated due to stress, they contribute to the increased levels of androgens in the body. Thus, high levels of stress can make your PCOS symptoms worse, putting you at a higher risk for chronic health conditions like prediabetes, diabetes, and even cancer. Mind-body practises like yoga, tai chi, and mindful meditation are effective stress busters. Other ways are working out, sleeping well, practising hobbies like reading, writing, and painting. They can help lower stress, blood pressure, and blood glucose levels.

The role of healthcare professionals in PCOS and heart health

Healthcare professionals can play a vital role in managing PCOS and heart health, as women with PCOS are at an increased risk of cardiovascular disease. They can:

Diagnose PCOS by listening to your menstrual history, examining physical symptoms, measuring hormone levels, and imaging the ovaries and uterus.
Educate you about the connection between PCOS and heart health, and the importance of proactive management.
Screen you for PCOS and CVD and can manage your PCOS symptoms while reducing cardiometabolic risk.
Help women with PCOS start and maintain a healthy lifestyle, and connect them with support groups.

If cardiovascular risk factors are present, cardiologists assess heart health, manage conditions like high blood pressure and dyslipidemia, and provide guidance on reducing cardiovascular risk

An interdisciplinary team of healthcare professionals, including gynecologists, endocrinologists, cardiologists, dietitians, and mental health professionals, work together to address the hormonal and cardiovascular aspects of PCOS. This ensures comprehensive care that tackles the root causes of both conditions.

The link between PCOS and heart health is significant. Addressing both conditions requires lifestyle modifications, as mentioned. Proactive management and awareness are key to improving overall outcomes for heart health in PCOS.

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