Cardiovascular Advice, Diet
27 Feb 2025
Heart disease is the leading cause of death in women, yet it’s connection to menopause is often overlooked. Oestrogen helps protect the heart, but as levels decline the risk of high blood pressure, cholesterol, weight gain and cardiovascular disease increases.
By understanding these changes and making proactive lifestyle choices, women can protect their heart health during and after menopause.
Whether in your 30s, 40s, 50s, or beyond, taking proactive steps towards heart health can significantly impact your long-term well-being.
Our Nutritionist, Alex shares her Top Ten Nutrition Tips to support your heart health
1. Increase Omega-3 Intake
Omega-3 fatty acids play a crucial role in reducing inflammation, lowering triglycerides and supporting overall heart health.
Best sources: Oily fish such as salmon, mackerel, herrings, sardines, herrings; olive oil; avocados and nuts in particular walnuts, flaxseeds and chia seeds.
For plant-based diets: Consider an omega-3 supplement to ensure adequate intake
Limit: Trans fats found in processed foods, fried foods and processed meats.
Tip: Choose nuts or seeds instead of processed snacks for a heart-healthy alternative.
2. Focus on Fibre-Rich Foods
Dietary fibre helps to reduce cholesterol levels, balance blood sugar levels and support digestion.
Best sources: Whole grains, oats, quinoa, legumes (beans, lentils), fruit and vegetables.
Avoid: Refined carbohydrates such as white bread, pastries and processed snacks which can spike blood sugar and contribute to inflammation.
Tip: Overnight oats, nuts and berries provides a fibre-rich, heart-healthy breakfast option.
3. Reduce Salt Intake
Excess salt intake is a contributor to high blood pressure, which increases the risk of heart disease.
Choose: Fresh herbs, spices, lemon, or vinegar to enhance flavour instead of salt
Limit: Processed foods, takeaways, canned soups, and salty snacks which often contain high levels of salt.
Note: More than 70% of dietary sodium comes from processed foods rather than direct salt additions at home.
4. Balance Blood Sugar Levels
Unstable blood sugar levels contribute to insulin resistance and chronic inflammation both of which are linked to heart disease.
Best strategy: Eat proteins and healthy fats at every meal to help balance blood sugar levels.
Avoid: Sugary snacks, fizzy drinks including diet drinks, refined carbohydrates and ultra-processed snacks.
Tip: Replacing white rice with quinoa or whole grains can help maintain better blood sugar control.
5. Ensure Sufficient Magnesium and Potassium Intake
Magnesium and potassium are essential for regulating blood pressure and heart health.
Best sources: Leafy greens, bananas, sweet potatoes, beans, pulses, nuts and seeds
Additional benefits: Magnesium-rich foods also support relaxation and stress management, which play a key role in heart health.
6. Stay Hydrated
Adequate hydration keeps the cardiovascular system functioning efficiently and in particular blood pressure.
Drink: Water and herbal teas.
Avoid: Fizzy drinks, energy drinks, juices which can increase inflammation and weight gain
Tip: Add sliced cucumber, lemon, herbs or berries to water for some added flavour.
7. Keep Alcohol and Caffeine to a minimum
Excessive intake of alcohol and caffeine can negatively impact heart health.
Avoid: Excessive energy drinks and be mindful that caffeine in tea and coffee can elevate blood pressure and increase heart rate.
Tip: Replacing one daily coffee//tea with herbal tea instead
8. Manage Stress and Sleep Quality
Chronic stress and poor sleep contribute to high blood pressure and inflammation which are major risk factors for heart disease.
Effective stress management strategies: Yoga, meditation, walking, listening to music and journaling. Choose something that works for you.
Prioritise sleep: Aim for seven to nine hours per night to support cardiovascular recovery and hormonal balance.
Note: Chronic stress elevates cortisol levels, leading to weight gain around the middle which is a key risk factor for heart disease.
9. Engage in Regular Physical Activity
Exercise strengthens the heart, improves circulation and helps regulate blood pressure as well as reducing stress.
Aim for: At least 30 minutes of movement daily such as walking, strength training, swimming or dancing around your kitchen. Thank you, Sophie Ellis Bextor!
Even small changes matter: Taking the stairs, stretching throughout the day, or standing up more frequently can support heart health.
10. Regular check-ups.
Routine visits to your GP to help identify risk factors for heart disease including cholesterol levels, blood pressure and other vital signs.
Protecting heart health does not require drastic changes. Consistent, small adjustments in nutrition, movement and stress management can have a lasting impact. Invest in your heart health today.