Menopause and heart health

While menopause symptoms such as hot flushes, mood changes and sleep problems are widely spoken about, a lot of people don't realise the link between menopause and heart health.

As your hormone levels change during menopause, so can certain other factors that help protect your heart and blood vessels. Understanding these changes can help you make informed choices and take simple steps to support your cardiovascular health.

The good news is that lots of habits that support your overall wellbeing during menopause can also help support your heart health.

Before menopause, the oestrogen hormone is thought to help support cardiovascular health by helping maintain healthy blood vessels and cholesterol levels.

During menopause, oestrogen levels naturally start to decline. As a result, many women* experience changes that can increase the risk of certain cardiovascular conditions over time. These changes are a normal part of ageing and don't necessarily mean that you'll automatically develop heart problems.

However, they do make heart health after menopause an important consideration.

Changes in cholesterol levels

As oestrogen levels fall, levels of LDL cholesterol (known as 'bad' cholesterol) might increase, while protective HDL cholesterol ('good' cholesterol) can decrease. Over time, this might contribute to a build-up of fatty deposits in the arteries.

Increased blood pressure

Blood pressure tends to rise with age, and menopause can contribute to this increase. High blood pressure doesn't come with obvious symptoms, which is why regular blood pressure checks are important.

Changes in fat distribution

A lot of women notice weight gain around their middle during menopause. Abdominal fat is associated with an increased risk of cardiovascular disease, making weight management during menopause an important part of supporting overall health.

Changes in blood sugar regulation

Hormonal changes can sometimes affect how the body processes glucose, potentially increasing the risk of developing type 2 diabetes over time. As type 2 diabetes is also a risk factor for heart disease, maintaining healthy lifestyle habits becomes increasingly important.

Regular movement helps support cardiovascular health, maintain a healthy weight and even has cognitive benefits, such as supporting your brain health.

Aim to include activities you enjoy, such as:

• Walking
• Swimming
• Cycling
• Dancing
• Fitness classes
• Strength training

Even small increases in daily activity can make a difference.

A balanced diet can help support healthy cholesterol levels, blood pressure and weight management.

Try to incorporate:

• Fruit and vegetables
• Wholegrains
• Beans and pulses
• Lean proteins
• Oily fish
• Nuts and seeds

Limiting foods high in saturated fat, salt and added sugar may also help support cardiovascular health.

Weight changes are common during menopause, particularly around the midsection.

Proactive weight management can help reduce the risk of high blood pressure, type 2 diabetes and heart disease.

It might sound simple, but sleep plays an important role in your overall health, including cardiovascular wellbeing.

If symptoms such as night sweats are affecting your sleep, there might be products you can look into to help with sleep support.

Regular health checks or self-checks can help identify risk factors early when it comes to heart disease and blood sugar levels.

Understanding HRT in relation to heart health can be complex.

The benefits and risks of HRT depend on several factors, including age, overall health and medical history. For most healthy women who start HRT treatment before the age of 60 and within 10 years of menopause, it's considered a safe and effective treatment to help relieve menopause symptoms. However, it isn't typically prescribed with the sole purpose of preventing heart disease.

The best way to protect your heart health in the long term is to engage in regular exercise, maintain a healthy diet and weight, attend routine health checks, and avoid smoking. Always speak to a healthcare professional if you have questions about prescribed medication.