Cardiovascular Advice, Diet, Exercise, HRT, Perimenopause, Post Menopause, Self-Care, Stress, Wellbeing
25 Feb 2025
As women enter menopause, the focus often lands on symptoms like hot flushes, mood swings, and sleep disturbances. However, one of the most significant but often overlooked health risks during this transition is heart disease. Cardiovascular disease (CVD) is the leading cause of death in women, and the risk rises sharply after menopause. Understanding why this happens and how to protect your heart is essential for maintaining long-term health and well-being.
Why Does Menopause Affect Heart Health?
Decline in Oestrogen Levels: Oestrogen has protective effects on the heart and blood vessels. It helps to keep arteries flexible, promotes good cholesterol (HDL), and reduces bad cholesterol (LDL). When oestrogen levels drop during menopause, the loss of these protective effects can lead to increased cholesterol levels, stiffening of the arteries, and higher blood pressure.
Changes in Body Composition: Menopause is often associated with weight gain, especially around the abdomen. This central weight gain is linked to insulin resistance, inflammation, and a higher risk of heart disease.
Increased Blood Pressure: Blood pressure tends to rise with age, and after menopause, women are more likely to develop hypertension, which is a major risk factor for heart attacks and strokes.
Higher Risk of Type 2 Diabetes: Menopause can make it more difficult to regulate blood sugar levels, increasing the risk of type 2 diabetes, a significant contributor to heart disease.
Cholesterol and Triglyceride Changes: Menopausal women often experience an increase in LDL cholesterol and triglycerides, while HDL cholesterol may decline. This shift increases the likelihood of plaque build-up in the arteries, leading to atherosclerosis (hardening of the arteries).
How to Protect Your Heart During and After Menopause
1. Prioritise a Heart-Healthy Diet
A diet rich in whole foods, lean proteins, healthy fats, and fibre can help manage cholesterol and blood sugar levels. Consider incorporating:
Oily fish like salmon and mackerel for omega-3 fatty acids.
Nuts, seeds, and olive oil for heart-friendly fats.
Leafy greens, berries, and whole grains for antioxidants and fibre.
Reducing processed foods, trans fats, and excessive sugar to lower inflammation and improve metabolic health.
2. Exercise Regularly
Aim for at least 150 minutes of moderate aerobic activity per week, such as brisk walking, cycling, or swimming. Strength training twice a week can also help maintain muscle mass and support metabolic health.
3. Monitor Blood Pressure and Cholesterol Levels
Regular health checks are crucial for early detection of risk factors. Blood pressure, cholesterol, and glucose levels should be monitored routinely, especially during and after menopause.
4. Manage Stress and Prioritise Sleep
Chronic stress increases cortisol levels, which can contribute to high blood pressure and inflammation. Mindfulness, yoga, deep breathing, and adequate sleep (7-9 hours per night) are vital for heart health.
5. Consider HRT
For some women, HRT can be beneficial in reducing cardiovascular risk, particularly when started early in menopause. However, it’s essential to discuss this with a menopause specialist to determine the right approach for you.
6. Stop Smoking and Limit Alcohol
Smoking damages blood vessels and increases the risk of heart disease. If you smoke, quitting is one of the best things you can do for your heart. Limiting alcohol consumption can also help maintain healthy blood pressure and cholesterol levels.
Heart health should be a top priority during and after menopause. By making lifestyle changes, staying active, and getting regular health check-ups, you can reduce your risk of cardiovascular disease and continue to lead a healthy, vibrant life. If you have concerns about your heart health, seek professional advice and take proactive steps to protect your well-being.
For more information on menopause and cardiovascular health, schedule a consultation with one of our menopause specialists here or book a health screening via out sister company Bristol Health Hub today!