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4 months ago
Menopause and Heart Health: What You Need to Know

Menopause is a natural phase of life for women, but it can also bring some challenges for your heart health. As your ovaries stop producing estrogen and other hormones, your risk of developing cardiovascular disease (CVD) increases. CVD is the leading cause of death for women, so it is important to be aware of the factors that affect your heart health during and after menopause.

How does menopause affect your heart health?

Menopause affects your heart health in several ways, such as:

  • Changing your cholesterol levels.
Menopause can cause your total cholesterol and your bad cholesterol (LDL) to rise, and your good cholesterol (HDL) to fall. This can lead to the buildup of plaque in your arteries, which can narrow or block them and cause a heart attack or stroke.
  • Increasing your blood pressure.
Menopause can also raise your blood pressure, which puts more strain on your heart and blood vessels. High blood pressure is a major risk factor for CVD, as it can damage your arteries and make them more prone to rupture or clot.

  • Causing weight gain.
Many women tend to gain weight around their midsection during and after menopause, due to hormonal changes, aging, and reduced physical activity. This type of fat, called visceral fat, is more harmful than subcutaneous fat, as it can release inflammatory substances that affect your metabolism and increase your risk of CVD.

  • Triggering symptoms and stress.
Menopause can cause various symptoms, such as hot flashes, night sweats, insomnia, mood swings, and depression. These symptoms can affect your quality of life and your emotional well-being, which can in turn affect your heart health. For example, hot flashes and night sweats have been linked to higher blood pressure and other CVD risk factors. Depression can also increase your risk of CVD, as it can make you less likely to follow a healthy lifestyle and seek medical help

How does menopause affect your heart health?

The good news is that you can take steps to protect your heart health during and after menopause, such as:

  • Eating a balanced diet.
A healthy diet can help you lower your cholesterol, blood pressure, and weight, as well as provide you with essential nutrients and antioxidants that protect your heart. Aim to eat more fruits, vegetables, whole grains, lean proteins, nuts, seeds, and healthy fats, and limit your intake of saturated fats, trans fats, added sugars, and salt.

  • Exercising regularly.
Physical activity can help you improve your cardiovascular fitness, burn calories, reduce stress, and boost your mood. Try to get at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, swimming, or dancing. You can also add some strength training and flexibility exercises to tone your muscles and improve your balance.

  • Quitting smoking.
Smoking is one of the worst things you can do for your heart health, as it can damage your arteries, increase your blood pressure, reduce your oxygen supply, and trigger blood clots. If you smoke, quit as soon as possible. There are many resources and treatments available to help you quit, such as nicotine patches, gums, lozenges, inhalers, sprays, medications, and counselling.

  • Managing stress.
Stress can have a negative impact on your heart health, as it can raise your blood pressure, cause inflammation, and make you more likely to engage in unhealthy behaviors, such as overeating, drinking, or smoking. To cope with stress, try to find healthy ways to relax and unwind, such as meditation, yoga, breathing exercises, hobbies, music, or spending time with friends and family.

  • Consulting your doctor.
Your doctor can help you assess your risk of CVD, monitor your cholesterol, blood pressure, and other vital signs, and prescribe medications or hormone therapy if needed. Hormone therapy can help relieve some of the symptoms of menopause, such as hot flashes, but it may also have some risks and side effects, depending on your medical history and personal preferences. Therefore, it is important to discuss the benefits and risks of hormone therapy with your doctor before starting or stopping it.


Menopause is a natural and inevitable part of life for women, but it can also pose some challenges for your heart health. By being aware of the factors that affect your heart health during and after menopause, and by following a healthy lifestyle and seeking medical advice, you can reduce your risk of CVD and enjoy a longer and happier life. Remember, your heart health is in your hands.