When menopause symptoms are a challenge, looking after your cardiovascular health probably won’t be top of your to-do list. But coronary heart disease (CHD) was the single biggest killer worldwide in 2019 and menopause may increase your risk of getting it. This is where lifestyle change comes in. You have some control over how your body responds to hormonal changes. Making healthier choices every day – however small they may seem – could make a big difference to your long-term heart health. Here are some ideas to get you started.
1. Be aware of your drinking habits
It’s easy to drink more than you think – some glasses look more like fish bowls nowadays! How much you drink can affect your risk of heart disease, so it’s important you’re aware of your habits and follow dietary guidance.
The recommended limit is one drink per day. Consider choosing alcohol-free drinks every so often if you think you’re drinking too much. Speak to your healthcare provider if you think you need support cutting down.
Read more about alcohol, health, and how drinking can affect your menopause symptoms.
2. Eat more protein
Lean protein such as fish, chicken, or tofu keeps you fuller for longer, lessening the temptation of sugary snack foods. Include some with every meal and try snacking on unsalted nuts, seeds, or boiled eggs.
Diet changes that help you lose a few pounds can improve your blood pressure or cholesterol levels if your body mass index (BMI) is high.
3. Sit less and move more
Moving more is key to a healthy heart, and you don’t need a gym subscription to start. Try and move as much as you can whether inside your home or out and about.
Try breaking up periods of time relaxing on the sofa with a few minutes of tidying or cleaning. You could set an alarm on your phone to remind you to get up and stretch your legs every 20 minutes. Read more about the best exercise for menopause.
Have you stopped exercising because you’re worried about chest pain or heart palpitations? There are lots of different causes of chest pain – some more worrying than others – but it’s vital that you see your healthcare provider to rule out anything serious.
4. Explore menopause treatments
Hormone therapy (HT) is an effective treatment for some menopause symptoms, including sleep, hot flashes, mood swings, and vaginal dryness. It can reduce the risk of heart disease for some – this depends on the age you start taking it and your medical history.
Read more about HT, heart health, and menopause.
5. Be social
Do you ever feel completely alone, perhaps even when in company? The obvious solutions may not come easily to some people. Joining a new club or society might feel daunting – it can be hard to put yourself out there as an adult. Or maybe you just don’t have time to see friends between caring for children and/or elderly relatives. So what can you do?
Set up a phone call with a friend or fit a catch-up into your weekly routine. You could tag a cafe catch-up onto your grocery shop, or take a yoga class instead of doing a home session.
Some people need to socialize more than others and this can take many different forms. Any interaction that lifts your mood can reduce stress and protect your heart.
6. Keep on top of health checks
Your heart health is in your hands. You might not know you have high blood pressure or high cholesterol without a test.
Make sure your cholesterol levels and blood pressure are checked during your annual visit. This is even more important if you know you’re at high risk of cardiovascular disease. This could be because you have diabetes or a family history of heart disease.
Read more about key health screenings.
7. Reduce your salt intake
Did you know that the recommended amount of sodium (salt) for adults is 2,300mg per day? Take care when adding salt to your cooking and taste test as you go. You may need less than you think.
You could also think about your snack choices. Crisps or salted nuts are delicious but covered in salt. Keep an eye on portion sizes.
Too much salt can increase your blood pressure and high blood pressure is more common after menopause.
Read more about high blood pressure and menopause.
8. Use healthy oils to cook
Have a look in your kitchen cupboard. Is there a bottle of olive oil stuffed right at the back? This is the type you should use the most, as it contains healthy, mono-unsaturated fats. Drizzle it on salads and soups, or even use it instead of butter on toast.
A diet high in ‘bad’ fats – found in red meat and dairy – increases your risk of high cholesterol, which is more common after menopause. Try to eat these foods in moderation.
Read more about cholesterol and menopause.
Final word
We’re often made to feel like real change has to involve rigorous exercise plans, expensive superfoods, and once-in-a-lifetime experiences like running a marathon. Well, we’re here to tell you otherwise.
Lifestyle change doesn’t have to transform your life beyond recognition in order to work. These small tweaks won’t be a huge effort. But stick with them over a lifetime and they can improve your heart health – and that’s what matters.
Find out more about menopause on our blog or in our symptoms library.
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- Liang Y, Chen Y, Feng H, et al. 2023, ‘Association of Social Isolation and Loneliness With Incident Heart Failure in a Population-Based Cohort Study’, Journal of the American College of Cardiology, vol. 11, no. 3, pp. 334–344
- Stella, Menopause and heart disease
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