Menopause signifies a major life transition that affects more than just hormones; it also impacts heart health. Hormonal changes during this period can elevate the risk of cardiovascular disease. Let’s explore how diet, exercise, and lifestyle modifications can support heart health during and after menopause.

Heart-Healthy Diet: Embrace the Mediterranean Way

One of the best diets for heart health is the Mediterranean diet. Rich in fruits, vegetables, whole grains, nuts, fish, and healthy oils (like olive oil), this eating style has been shown to lower cholesterol and reduce the risk of heart disease. Swap saturated fats for healthier options and increase fiber intake by incorporating more legumes and leafy greens into your meals.

Stay Active: Keep Your Heart Pumping

Regular exercise is key to reducing the risk of heart disease. Aim for at least 30 minutes of moderate activity, like brisk walking, cycling, or swimming, most days of the week. Exercise improves circulation and helps control blood pressure and weight—two important factors for cardiovascular health.

Blood Pressure Monitoring: Stay Alert to Changes

Menopause-related hormonal changes can lead to higher blood pressure. Monitoring your blood pressure regularly is essential to catch any concerning changes early. Learn about your blood pressure readings and ways to keep them within a healthy range.

Cholesterol Management: Lower the Bad, Boost the Good

Hormonal shifts can also lead to higher LDL (bad) cholesterol and lower HDL (good) cholesterol levels. Managing cholesterol involves reducing saturated fats and processed foods while increasing fiber-rich foods like oats, fruits, and vegetables. Your doctor may also recommend medication if lifestyle changes aren’t enough.

Summary: Empowering Your Heart During Menopause

Adopting a healthy diet, staying active, and monitoring blood pressure and cholesterol levels can reduce the risk of heart disease during menopause. Small, consistent lifestyle changes make a big difference in supporting cardiovascular health and improving overall well-being.

Source:

 Wilson, S., et al. (2023). Perimenopause: Cardiometabolic risk and lifestyle interventions. The Institute for Functional Medicine, 7(1), 310-325.