This post was written based a presentation by Dr. Dalia Aziz at the Love Your Heart annual event.
Heart disease is the leading cause of death in women after menopause, and yet, we barely hear people talking about it! In this post, we discuss why we see a higher risk in women during this phase and what they can do to protect themselves.
Why risk rises during menopause
During menopause, a woman’s estrogen levels drop sharply, which leads to a loss of heart protection and rise in cardiovascular risk.
Within years of menopause, risk increases specifically for:
- High blood pressure
- Elevated LDL “bad” cholesterol
- Insulin resistance
- Increased body fat
Additionally, women are more likely to either not recognize or dismiss symptoms of heart disease. Some of the symptoms women commonly overlook include:
- Chest pain
- Breathlessness
- Fatigue
- Nausea
How to lower your cardiovascular risk after menopause
Here are some of the steps you can take to reduce your risk of a heart event or ongoing challenges during and after menopause:
- Get regular heart screenings.
- Regular exercise – Aim for at least 150 minutes of moderate-intensity exercise weekly, like brisk walking, to improve cardiovascular fitness.
- Manage weight – Focus on maintaining a healthy weight, especially reducing belly fat, which is linked to higher heart disease risk.
- Monitor blood pressure – Regularly check your blood pressure at home to catch increases early and manage effectively.
- Know your cholesterol – Keep track of your cholesterol levels through routine blood tests to identify and address any imbalances.
- Avoid smoking – Do not smoke, as tobacco use significantly raises cardiovascular risks; quitting lowers your risk quickly.
- Heart-healthy diet – Follow a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats to support heart health. Key recommendations include eating fish, like salmon, twice a week, choosing whole grains over refined grains, limiting sodium intake and incorporating nuts, seeds and olive oil into daily meals.
Key takeaways: What to remember
Knowledge is power. If you are entering menopausal age, consider the following:
- Menopause is a heart-health turning point: Menopause marks a significant phase where heart health changes, requiring increased attention to cardiovascular risks.
- Cardiovascular risk rises after menopause: The risk for heart disease Increases notably after menopause due to hormonal and metabolic changes.
- Estrogen loss impacts your heart: Estrogen protects your heart by supporting blood vessel flexibility and healthy cholesterol; its decline after menopause affects these benefits.
- Many changes are silent: Know your numbers for healthy blood pressure, cholesterol and blood sugar. These can change without symptoms, so regular health checks are essential.
- Lifestyle changes are your most powerful tool: Adopting a heart-healthy diet, regular exercise and stress management can greatly reduce cardiovascular risk after menopause.
- Hormone replacement therapy (HRT) might be right for some women: HRT can help but depends on timing and individual risk; discuss options thoroughly with your healthcare provider.
