meetara-lab/vectorstore-women_health huggingface dataset:
Q: How much folic acid do women need? 
A: Talk with your doctor about how much folic acid 
you need if:

•  Before and during pregnancy. Folic acid protects 
unborn children against serious birth defects  
called neural tube defects. These birth defects 
happen in the first few weeks of pregnancy, often 
before a woman knows she is pregnant. Folic acid 
might also help prevent other types of birth defects 
and early pregnancy loss (miscarriage). 

Since half of all pregnancies in the United States 
are unplanned, experts recommend all women  
get enough folic acid even if you are not trying to 
get pregnant.

•  To keep the blood healthy by helping red blood 
cells form and grow. Not getting enough folic 
acid can lead to a type of anemia called folate-
deficiency anemia. Folate-deficiency anemia is 
more common in women of childbearing age than 
in men.

Q: How do I get folic acid?
A: You can get folic acid in two ways.

1. Through the foods you eat. Folate is found
Q: How do I get folic acid?
A: You can get folic acid in two ways.

1. Through the foods you eat. Folate is found 

naturally in some foods. Folic acid is found in 
fortified foods (called “enriched foods”) such as 

•  You are pregnant or could become pregnant. 

Taking 400 micrograms of folic acid daily helps 
protect against neural tube defects, such as spina 
bifida, that happen in the first few weeks of 
pregnancy. This is before you even know you are 
pregnant. While pregnant, you may need even  
more folic acid.  

•  You had a baby with a birth defect of the brain 
or spine (such as spina bifida) and want to get 
pregnant again. Your doctor may prescribe 4,000 
micrograms of folic acid. This high dose of folic 
acid can lower your risk of having another baby 
with these birth defects.

•  You have spina bifida or have a family member 
with spina bifida and want to get pregnant.  
Your doctor may prescribe 4,000 micrograms of 
folic acid.
•  You have spina bifida or have a family member 
with spina bifida and want to get pregnant.  
Your doctor may prescribe 4,000 micrograms of 
folic acid. 

•  You take medicines to treat epilepsy, type 2 
diabetes, rheumatoid arthritis, or lupus.

•  You are on dialysis for kidney disease. 

www.womenshealth.gov | 1-800-994-9662
Q: What foods contain folic acid? 
A: Folic acid is found naturally in some foods:
•  Spinach and other dark green, leafy vegetables

•  Oranges and orange juice

•  Nuts

•  Beans

•  Poultry (chicken, turkey) and meat

•  Whole grains

2

Folic acid is added to foods such as:

•  Breakfast cereals (some have 100 percent of the 

daily value of folic acid in each serving)

•  Breads and pasta

•  Flours

•  Cornmeal

•  White rice

Check the Nutrition Facts label on the package to see 
if the food has folic acid. The label will tell you how 
much folic acid is in each serving. Sometimes, the label 
will say “folate” instead of folic acid.
For more information…
For more information about folic acid, call the OWH Helpline at 1-800-994-9662 or contact  
the following organizations:

National Center on Birth Defects and 
Developmental Disabilities, CDC, HHS 
1-800-232-4636 • www.cdc.gov/ncbddd/index.html 

Office of Dietary Supplements, NIH, HHS 
301-435-2920 • ods.od.nih.gov/factsheets/
Folate-Consumer

National Institute of Neurological Disorders and 
Stroke (NINDS), NIH, HHS 
1-800-352-9424 • www.ninds.nih.gov/disorders/
anencephaly/anencephaly.htm

March of Dimes Foundation 
914-997-4488 • www.marchofdimes.org

Spina Bifida Association of America 
1-800-621-3141 • www.spinabifidaassociation.org
March of Dimes Foundation 
914-997-4488 • www.marchofdimes.org

Spina Bifida Association of America 
1-800-621-3141 • www.spinabifidaassociation.org

A full fact sheet on this topic is available online at www.womenshealth.gov. All material contained on this page is free of copyright restrictions 
and may be copied, reproduced, or duplicated without permission of the Office on Women’s Health (OWH) in the U.S. Department of Health and 
Human Services (HHS). Citation of the source is appreciated. OWH content is available for syndication through the HHS Syndication Storefront 
at digitalmedia.hhs.gov.

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Folic acid
Top Questions About Healthy Weight and Women

What is a healthy weight? The answer is different for 
everyone. It’s important to know what a healthy weight 
is for you. Your weight — whether too high or too low 
— can affect your ability to get pregnant or can cause 
problems during pregnancy. Women often gain and 
lose weight differently, so the steps you need to take to 
lose weight may be different from the steps someone 
else needs to take. 

Q: How do I know if I’m at a healthy weight?
A: You can use the body mass index (BMI) to find 
out whether your weight is in a healthy or unhealthy 
range. BMI is a tool that uses your height and weight 
to estimate body fat.

Another way to figure out if you have a healthy 
weight is to measure your waist circumference (the 
distance around your waist). Women with a waist 
circumference larger than 35 inches are at higher  
risk for many health problems caused by overweight  
or obesity.
Q: What are the health effects for women 
who are at an unhealthy weight?
A: Underweight, overweight, and obesity raise your 
risk for many serious health problems:

•  Menstrual cycle problems. Losing too much 
weight can cause periods to be less regular or 
stop completely. 

•  Breathing problems. Women who have 

overweight or obesity may develop sleep apnea. 

•  Cancer. Women who have overweight or obesity 
are more at risk for 13 different kinds of cancer. 

•  Diabetes. Extra weight makes you twice as likely 

to get diabetes. 

•  Heart and brain problems. Overweight and 
obesity increase your risks for heart disease, 
stroke, high blood pressure, and high cholesterol. 

•  Pregnancy problems. If you have underweight, 
overweight, or obesity, it may be more difficult 
to get pregnant. Overweight and obesity can also 
cause complications during pregnancy.
•  Pregnancy problems. If you have underweight, 
overweight, or obesity, it may be more difficult 
to get pregnant. Overweight and obesity can also 
cause complications during pregnancy.

Q: What can make it more likely that I’ll  
gain weight? 
A: Things that can affect your weight include:
•  Genes and family background. Obesity tends to 
run in families. But there is not one “fat” gene. 

•  Metabolism. A woman’s metabolism (how 
fast the body “burns” calories) may change 
throughout her life, such as with the hormonal 
changes that happen during puberty, pregnancy, 
and menopause. 

•  Age. Your metabolism may slow down as you  

get older. 

•  Osteoporosis. Underweight increases your risk 

of osteoporosis, a condition that causes bones to 
become weak and break easily.

•  Trauma. Women who experience serious negative 
events during childhood, such as abuse, are more 
likely to have obesity as adults.
•  Trauma. Women who experience serious negative 
events during childhood, such as abuse, are more 
likely to have obesity as adults. 

•  Depression. Studies show that depression is more 
common in women who are underweight than 
women who are at a healthy weight.

www.womenshealth.gov | 1-800-994-9662

A FACT SHEET FROM THE OFFICE ON WOMEN’S HEALTH
Top Questions About Healthy Weight and Women

2

•  Medicines. Some medicines, such as those for 

•  Track your food and fitness. Include the calories 

mental health conditions, sleep, and high blood 
pressure, can cause weight gain or make it 
difficult to lose weight. 

•  Sleep. Not getting enough high-quality sleep can 

lead to weight gain.

that you drink each day. 

•  Limit screen time. Get moving instead! 

•  Make sure you get enough sleep, and manage 

stress, which can make weight gain more likely.
lead to weight gain.

that you drink each day. 

•  Limit screen time. Get moving instead! 

•  Make sure you get enough sleep, and manage 

stress, which can make weight gain more likely.

Q: What are some tips for successful weight loss? 
A: How quickly you gain or lose weight can be very 
different from other people based on your specific 
genes, biology, and past. Try some or all of the 
following tips to help: 

•  Set realistic goals. Talk to your doctor or nurse 
about your goals and ways to achieve them.

•  Plan your meals ahead of time, and cook more  

at home.  

•  Focus on eating healthy foods. Getting calories 

mostly from lean protein, whole grains, and fruits 
and vegetables may help you lose weight safely.

Q: When should I talk to a doctor or nurse about 
my weight? 
A: If you are worried about your weight, or if you 
have underweight, overweight, or obesity, talk to  
your doctor or nurse.
Q: When should I talk to a doctor or nurse about 
my weight? 
A: If you are worried about your weight, or if you 
have underweight, overweight, or obesity, talk to  
your doctor or nurse. 

Your doctor or nurse will ask you questions and may 
do tests to learn more about what is causing your 
weight gain or loss. Your doctor or nurse may suggest 
healthy eating changes and physical activity to help 
you reach a healthy weight.

For more information…
For more information about healthy weight, call the OWH Helpline at 1-800-994-9662 or contact the 
following organizations:

Centers for Disease Control and Prevention 
(CDC), HHS 
1-800-232-4636 • www.cdc.gov/healthyweight/ 
losing_weight/index.html

U.S. Department of Agriculture Food and 
Nutrition Information Center 
301-504-5755 • www.nal.usda.gov/fnic/
weight-and-obesity

ChooseMyPlate.gov 
www.choosemyplate.gov/physical-activity.html
U.S. Department of Agriculture Food and 
Nutrition Information Center 
301-504-5755 • www.nal.usda.gov/fnic/
weight-and-obesity

ChooseMyPlate.gov 
www.choosemyplate.gov/physical-activity.html

National Institute of Diabetes and Digestive 
and Kidney Diseases (NIDDK), NIH, HHS 
1-800-860-8747 • www.niddk.nih.gov/
health-information/communication-programs/win

All materials contained on these pages are free of copyright restrictions and may be copied, reproduced, or duplicated without permission of the 
Office on Women’s Health in the Department of Health and Human Services. Citation of the source is appreciated.

Content last updated: January 8, 2018.

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 |
Heart Disease and Women

Heart disease is the number one killer of American women. 
Some heart disease symptoms and risk factors are different 
for women than men. Some risk factors, such as obesity, 
metabolic syndrome, and depression, happen more often 
in women. Women also have unique risk factors for heart 
disease, such as menopause. Some heart disease risk factors, 
such as diabetes and smoking, are even more dangerous for 
women. Women do worse after heart attacks compared 
to men, and women are less likely to join and complete 
a cardiac rehab program.
Q: What is heart disease?
A:  “Heart disease” refers to several types of problems that
affect the heart. The most common type of heart disease is 
coronary artery disease (CAD), also called coronary heart 
disease. In CAD, plaque builds up on the walls of the 
arteries that carry blood to the heart. Over time, this buildup 
causes the arteries to narrow and harden, a process called 
atherosclerosis. This prevents the heart from getting all the 
blood it needs. It can also cause a blood clot to develop. If 
the clot blocks blood flow to the heart it can cause 
a heart attack. 

Q: How do I know if I have heart disease?
A:  Heart disease often has no symptoms you can feel, like
pain or shortness of breath. Two out of every 3 women who 
die suddenly from heart disease did not have symptoms.
But there are some signs to watch for. Chest or arm pain or 
discomfort can be a symptom of heart disease or a warning 
sign of a heart attack. Women often describe a burning chest 
pain or pain in the back, neck or jaw. See the 7 signs of a 
heart attack at the womenshealth.gov/heartattack website. 
Call 911 if you think you are having a heart attack, rather 
than driving yourself to the hospital.

If you think you may have heart disease, talk to your doctor. 
He or she will do tests and ask about your family medical 
history and health behaviors like smoking, physical activity, 
and healthy eating.

Q: What do I need to know about my risk
for heart disease?
A:  Certain habits and health problems raise your risk for
heart disease. You can control many of the risk factors for 
heart disease. 

• Habits you can control include not smoking, eating
• Habits you can control include not smoking, eating

healthy, getting physical activity, limiting alcohol, and
reducing stress. Talk to your doctor and nurse about
steps you can take to quit smoking, eat healthier, and
lower your stress.

• Health problems you can improve include high blood
pressure, high cholesterol, overweight and obesity,
and diabetes. If you have one or more of these health
problems, work with your doctor or nurse to make
healthy changes to lower your risk. Your doctor may
also prescribe medicine to help you control your blood
pressure or cholesterol.

• Risk factors you can’t control include your age,

family history, and menopause. Knowing about risk
factors you can’t control can help you and your
doctor decide on a plan to reduce other risk factors for
heart disease.
family history, and menopause. Knowing about risk
factors you can’t control can help you and your
doctor decide on a plan to reduce other risk factors for
heart disease.

Q: How does pregnancy affect my risk
for heart disease?
A:  Tell your primary care doctor if you have had ges-
tational high blood pressure, gestational diabetes, or 
preeclampsia during a past pregnancy. These pregnancy 
problems are also signs that you are at higher risk for heart 
disease later in life, after pregnancy. Talk to your doctor or 
nurse about ways to lower your risk for heart disease.
www.womenshealth.gov | 800-994-9662A FACT SHEET FROM THE OFFICE ON WOMEN’S HEALTH
Q: How does menopause affect my risk  
for heart disease?
A:  Women usually get heart disease about 10 years after 
men do. This is because until menopause, the ovaries 
make the hormone estrogen. Estrogen gives premenopausal 
women some protection against heart disease by keeping 
blood vessels relaxed and a healthy cholesterol balance. 

2

Q: Does birth control affect my risk  
for heart disease?
A:  Most types of birth control are safe for young, 
healthy, nonsmoking women. Certain types of combination 
hormonal birth control (birth control with both estrogen 
and progesterone), such as the pill, skin patch, or vaginal 
ring, may raise your risk for heart disease if you are older 
than 35 or if you have high blood pressure, diabetes, or high 
cholesterol. If you smoke, do not use hormonal birth control. 

For more information…
For more information…

For more information about heart disease, call the OWH Helpline at 800-994-9662 or contact the following organizations: 

•  National Heart, Lung, and Blood Institute 

Phone Number: 301-592-8573 
www.nhlbi.nih.gov

•  American Heart Association 

Phone Number: 800-AHA-USA1 
www.heart.org

•  Centers for Disease Control and Prevention 

Phone Number: 800-232-4636 
www.cdc.gov

•  Women’s Heart Foundation 

www.womensheart.org

The Office on Women’s Health is grateful for the additional reviews by:

•   National Heart, Lung, and Blood Institute staff

•   Harlan Krumholz, M.D., Cardiologist, Director, Center for Outcomes Research and Evaluation, Yale University and Yale–New Haven Hospital

•   Rachel Dreyer, Ph.D., Postdoctoral Associate in Medicine (Cardiology), Center for Outcomes Research and Evaluation, Yale University
•   Rachel Dreyer, Ph.D., Postdoctoral Associate in Medicine (Cardiology), Center for Outcomes Research and Evaluation, Yale University 

All material contained in this fact sheet is free of copyright restrictions and may be copied, reproduced, or duplicated without permission of the 
Office on Women’s Health in the Department of Health and Human Services. Citation of the source is appreciated.

Page last updated: February 27, 2017

Content last reviewed: January 24, 2017

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www.youtube.com/WomensHealthgov

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Heart Disease and Women
Heart-healthy eating 

Heart-healthy eating, along with regular physical 
activity, is key to lowering your risk of heart disease 
and stroke. Heart-healthy eating means that you eat 
the right amount of healthy foods from all of the food 
groups for your age, weight, and height. To get the 
most beneft for your heart, you should choose more 
fruits, vegetables, and foods with whole grains and 
healthy protein. You also should eat less food with 
added sugar, calories, and unhealthy fats. 

Q: What foods should I eat to help lower
       my risk of heart disease and stroke? 
A: You should choose these foods most of the time: 
•  Fruits and vegetables. At least half of your plate 

should be fruits and vegetables. 

•  Whole grains. At least half of your grains should 
be whole grains, such as whole wheat, oatmeal, 
and brown rice. 

•  Fat-free or low-fat dairy products. These include 
milk, calcium-fortifed soy drinks are not dairy. 
cheese, yogurt, and other milk products.
•  Fat-free or low-fat dairy products. These include 
milk, calcium-fortifed soy drinks are not dairy. 
cheese, yogurt, and other milk products. 

•  Seafood, skinless poultry, lean meats, beans, 

eggs, and unsalted nuts. 

•  Oils. Sources of healthier oils and fats include 
avocados, olives, and canola and olive oils. 

Q: What foods should I limit to lower my
       risk of heart disease and stroke? 
A: You should limit: 

•  Saturated fats. These fats are found in foods 

such as pizza, ice cream, fried chicken, bacon, 
hamburgers, many cakes and cookies. Check 
the Nutrition Facts label for saturated fat. Less 
than 10% of your daily calories should be from 
saturated fats. 

www.womenshealth.gov | 1-800-994-9662 

•  Trans fats. These fats are found mainly in 

commercially prepared baked goods, snack foods, 
and margarine. Check the Nutrition Facts label and 
choose foods with no trans fats as often as possible. 

•  Sodium. Sodium is found in salt, but most
•  Sodium. Sodium is found in salt, but most 

of the sodium we eat is not from salt that we 
add while cooking or at the table. Most of our 
sodium comes from processed foods like breads 
and rolls, cold cuts, pizza, hot dogs, cheese, 
pasta dishes, and condiments (like ketchup and 
mustard). Limit your daily sodium to less than 
2,300 milligrams (equal to a teaspoon), unless 
your doctor or nurse says something else. Check 
the Nutrition Facts label for sodium. Foods with 
20% or more of the “Daily Value” of sodium are 
high in sodium. 

•  Added sugars. Foods like fruit and dairy products 

naturally contain sugar. But you should limit 
foods that contain added sugars. These foods 
include sodas, sports drinks, cakes, candy, and 
ice cream. Check the Nutrition Facts label for 
added sugars and limit how much food with 
added sugars you eat.
Q: How can I tell what is in the foods I eat? 
A: The Nutrition Facts label on most packaged foods 
has information about how many calories and how 
much saturated fat, trans fat, cholesterol, sodium, 
and added sugars are in each serving. For food that 
does not have a Nutrition Facts label, such as fresh 
salmon or a raw apple, you can check the Food and 
Drug Administration’s Nutrition Facts posters (www. 
fda.gov/food/labelingnutrition/ucm063367.htm). 
The posters show whether a food is high or low in 
cholesterol, saturated fat, or sodium. 

A FACT SHEET FROM THE OFFICE ON WOMEN’S HEALTH
2 

•  Therapeutic Lifestyle Changes (TLC) diet (www. 

nhlbi.nih.gov/fles/docs/public/heart/chol_tlc.pdf; 
PDF, 1.7 MB). The TLC diet can help lower your  
cholesterol and is often in the top 5 diets rated by  
U.S. News & World Report.
nhlbi.nih.gov/fles/docs/public/heart/chol_tlc.pdf; 
PDF, 1.7 MB). The TLC diet can help lower your  
cholesterol and is often in the top 5 diets rated by  
U.S. News & World Report. 

You can also talk to your doctor or nurse to make  
a healthy eating plan. Your doctor or nurse might  
recommend a dietitian (nutrition expert) who can give  
you advice on what foods to eat and how much of  
each type. 

Q: How can I get help choosing foods
       that are good for my heart? 
A: For help with heart-healthy eating, check out 
       the following resources: 

•  MyPlate Plan (www.choosemyplate.gov/ 

MyPlatePlan). This tool is based on the most 
recent Dietary Guidelines for Americans. Use it to 
create a personalized food plan for your age, sex, 
height, weight, and physical activity level.
MyPlatePlan). This tool is based on the most 
recent Dietary Guidelines for Americans. Use it to 
create a personalized food plan for your age, sex, 
height, weight, and physical activity level. 

•  Dietary Approaches to Stop Hypertension (DASH)  
eating plan (www.nhlbi.nih.gov/health-topics/ 
dash-eating-plan). The DASH diet can help lower 
your blood pressure and is regularly rated one 
of the best overall diets by U.S. News & World 
Report. It can also be used to help prevent 
heart disease. 

For more information… 
For more information about heart-healthy eating, call the OWH Helpline at 1-800-994-9662 or contact 
the following organizations: 

Centers for Disease Control and 
Prevention (CDC), HHS 
1-800-232-4636 (TTY: 1-888-232-6348) •  www.cdc.gov 

ChooseMyPlate   
www.choosemyplate.gov 

National Heart, Lung, and Blood Institute (NHLBI)   
301-592-8573  • www.nhlbi.nih.gov 

Nutrition.gov 
www.nutrition.gov 

Academy of Nutrition and Dietetics 
www.eatright.org
National Heart, Lung, and Blood Institute (NHLBI)   
301-592-8573  • www.nhlbi.nih.gov 

Nutrition.gov 
www.nutrition.gov 

Academy of Nutrition and Dietetics 
www.eatright.org 

American Heart Association 
1-800-242-8721 (1-800-AHA-USA-1)  • www.heart.org 

A full fact sheet on this topic is available online at www.womenshealth.gov. All material contained on this page is free of copyright restrictions   
and may be copied, reproduced, or duplicated without permission of the Offce on Women’s Health in the U.S. Department of Health and 
Human Services. Citation of the source is appreciated. OWH content is available for syndication through the HHS Syndication Storefront 
at digitalmedia.hhs.gov. 

Content last updated: January 22, 2019. 

www.womenshealth.gov | 1-800-994-9662 

www.youtube.com/WomensHealthgov 

www.facebook.com/HHSOWH 

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Heart-healthy eating
A FACT SHEET FROM THE OFFICE ON WOMEN’S HEALTH

Top Questions About Nutrition and Women

Healthy eating is a way of eating that improves your 
health, helps prevent disease, and gives you energy. 
It means eating fruits, vegetables, whole grains, and 
healthy types of protein, fat, and dairy, and not eating 
or drinking too many calories for your body type. It 
also means not eating a lot of food with added sugars, 
saturated and trans fats, and sodium (salt). Healthy 
eating also means that you usually get nutrients from 
food rather than from vitamins or other supplements. 
Some women might need vitamins, minerals, or other 
supplements at certain times in life, such as before 
or during pregnancy. Some vegan and vegetarian 
women might need specific vitamins that are easier to 
get from animal products than plant sources, such as 
vitamin B-12.