Menopause & Heart Health: What Every Woman Over 50 Needs to Know
When we think of menopause, hot flushes and mood swings often steal the spotlight, but one of the biggest health changes happens silently: your heart health.
Oestrogen protects your cardiovascular system, and as its levels decline during perimenopause and menopause, your risk of heart disease increases. In fact, heart disease is the leading cause of death for women, but with the right lifestyle habits, you can dramatically reduce your risk.
The good news? You can start supporting your heart health after menopause right now with some simple, daily steps.
1. Nourish Your Heart with the Right Foods
Diet is a powerful tool for heart disease prevention in women over 50.
Eat more colourful plants: fruits, vegetables, beans, lentils and whole grains provide antioxidants and fibre to help lower cholesterol and blood pressure.
Prioritise healthy fats: include avocado, olive oil, nuts, seeds, and oily fish like salmon or sardines to support heart function.
Cut back on processed foods: refined carbs, added sugars, and trans fats raise inflammation and damage blood vessels.
2. Keep Moving: Every Bit Counts
Regular movement strengthens your heart muscle, improves circulation, and helps manage weight – all vital for protecting your heart after menopause.
Aim for 150 minutes of activity each week: brisk walking, swimming, dancing or cycling all count.
Choose activities you genuinely enjoy, so exercise feels like self-care, not a chore.
3. Maintain a Healthy Weight for Your Heart
Hormonal changes in menopause can make weight loss more challenging, especially around the middle, but even small reductions in waist size can lower your heart risk.
Focus on balanced meals that keep blood sugar steady.
Avoid extreme diets: slow, steady and sustainable wins for long-term heart health.
4. Manage Stress to Protect Your Heart
Chronic stress increases cortisol, which can raise blood pressure and affect heart rhythm.
Try deep breathing, meditation, yoga, or simply walking outdoors.
Journalling can also help you process worries and reduce tension.
5. Prioritise Quality Sleep
Poor sleep is linked to high blood pressure, weight gain, and a higher risk of heart disease.
Aim for 7–9 hours of sleep a night.
Keep your bedroom cool, dark and device-free before bedtime.
6. Get Regular Health Checks
From your 40s onward, and especially in menopause, regular checks for blood pressure, cholesterol and blood sugar are essential. Catching issues early means you can take action before they escalate.
Menopause is a turning point, not just for your hormones, but for your overall health. By building healthy habits now, you can keep your heart strong, reduce your risk of heart disease, and enjoy life with more energy and confidence.
Want personalised support for heart health in menopause? My 1-to-1 nutrition and lifestyle coaching is designed for midlife women ready to feel vibrant again. Just book a free call with me HERE to discuss your options.