The risk of heart disease increases at menopause. Changes in hormones in particular reduced oestrogen levels can increase your risk. Heart disease is the top cause of death in women
So how can you reduce your risk?
You have more power than you think. Menopause is a good time to get checked out by your doctor and make some changes that can really help.
Get checked for heart risk factors: Ask your doctor to check your cholesterol, blood pressure, and blood sugar. Small changes now can stop bigger problems later.
Get moving: Try to get at least 30 minutes of exercise most days, like brisk walking, dancing, swimming, or biking. Even gardening helps.
Eat heart-healthy food: Eating well is one of the best things you can do.
* Eat lots of colourful fruit and veg.
* Pick whole grains (like oats, brown rice, or wholemeal bread) instead of white bread.
* Eat fish (like salmon) once or twice a week for healthy fats.
* Have some nuts and seeds
* Use olive oil instead of butter
* Eat less processed food, too much salt, sugar, and bad fats.
* Eat less red meat and processed meats; try chicken, beans, or lentils instead.
Watch the alcohol: Don’t go above the recommended amount (no more than 14 units a week) and have some days without any alcohol.
Quit smoking: It’s never too late. Stopping can lower your heart disease risk right away.
Sleep well and lower stress: Not enough sleep and stress can raise blood pressure. Try to relax with things like yoga, or just go outside.
Think about HRT: HRT can help with menopause and might help your heart but timing is important.
What About HRT and Impact on Heart Disease?
When you start HRT can change how it affects your heart:
The British Menopause Society states that ‘HRT initiated before the age of 60 or within 10 years of the menopause is likely to be associated with a reduction in coronary heart disease and cardiovascular mortality’.
A review of large studies in particular the Cochrane database and World Health Initiative showed no increased risk of heart events or death from heart disease in people who started HRT more than 10 years after menopause. The British Menopause Society advises that if HRT is used after 60, to use lower doses, and use oestrogen on the skin because taking it as a pill can raise the chance of blood clots.
The British Menopause Society, NICE, and the North American Menopause Society all agree: HRT shouldn’t just be used to stop heart disease. It’s mainly for menopause symptoms, and if it helps your heart, that’s great too!
If HRT can lower my heart risk, why doesn’t everyone take it?
HRT can help some women’s hearts if started early, but some types can raise risks like blood clots, stroke, and HRT can (sometimes) increase risk of breast cancer although this is generally low risk. The risks depend on your age, health, and when you start.
In some cases the possible risks may outweigh the heart benefits. For most women, the best way to protect your heart is a healthy lifestyle: eat well, stay active, don’t smoke, chill out, and get regular check-ups!