heart health doesn't always get the same attention as other aspects of menopause, but it's one of the most important. the years around menopause bring changes that are closely tied to cardiovascular wellbeing, making this a valuable time to pay attention to habits that support the heart.
why menopause matters for the heart
before menopause, oestrogen is thought to offer some protective effects for the cardiovascular system, including supporting healthy cholesterol balance and blood vessel flexibility. the decline in oestrogen after menopause is linked with changes in cardiovascular health, including shifts in cholesterol levels and blood pressure for some women. this doesn't mean heart problems are inevitable, but it does mean this stage of life is a sensible time to take stock of heart health.
factors within your control
while hormonal changes are a natural part of menopause, many of the factors that influence heart health are ones you can actively shape:
- eating a diet rich in vegetables, fruit, wholegrains, fibre, and healthy fats
- staying physically active, including both cardiovascular and strength exercise
- maintaining a healthy weight for your body
- not smoking, and moderating alcohol intake
- managing stress and prioritising good sleep
the role of fats in the diet
the type of fat in the diet matters as much as the amount. unsaturated fats, found in oily fish, nuts, seeds, and olive oil, are generally associated with supporting healthy cholesterol levels, while reducing intake of saturated and trans fats can also be beneficial. flaxseed and other seeds rich in omega 3 fatty acids can be a useful addition to a diet that supports the heart.
know your numbers
blood pressure and cholesterol can shift gradually, often without any noticeable symptoms, which is why regular checks become increasingly valuable from midlife onwards. knowing your own numbers gives you and your gp a clearer picture of your cardiovascular health and helps guide any lifestyle or medical adjustments that might help.
a whole body approach
heart health, bone health, and hormonal wellbeing are all connected during and after menopause, which is part of why a broad, sustainable approach to nutrition and lifestyle tends to serve women well during this transition, rather than focusing on any single symptom in isolation.
speak with your gp
if you have concerns about your heart health, family history, or menopause symptoms more broadly, book a conversation with your gp. they can discuss appropriate checks, personalised lifestyle guidance, and whether hrt or other options might be suitable for you.