If you’ve checked out the first blog in this newsletter then you’ll already be clued up on the impact that menopause can have on bone health and the importance of good nutrition to support bone density. This piece however dives into the impact of menopause on heart health and how we can eat to reduce the risk of cardiovascular disease (CVD) .
What's the link between menopause & heart disease.
Once again oestrogen is at play here and specifically the reduction of oestrogen that occurs during menopause. As oestrogen drops the flexibility of blood vessels reduces meaning they are stiffer and less able to contract and expand. This can increase the risk of blockages and heart disease.
There are several other changes which occur during menopause which have a less direct but still impactful link to the risk of CVD. These include:
- Increased blood pressure
Blood pressure often increases as we age but this rise is more steep during menopause. Reduced flexibility of the blood vessels due to drops in oestrogen is often the reason behind this alongside other lifestyle factors.
- Weight gain and body fat distribution around the abdomen
Typically women will gain 2 - 3kg during the 2-3 years around the menopause and most of this weight tends to be distributed around the abdomen. It is often reported that body shape changes from “pear” and “hour glass” shapes to “apple”. - Changes in cholesterol profiles
Increases in LDL the “bad” cholesterol are often reported during menopause which increases risk of CVD
- Energy and mood changes
Fatigue, brain fog, joint pain and low mood are also unfortunately synonymous with menopause and though the symptoms don’t directly correlate with CVD they make it much harder to stay active, eat well and prioritise health.
The good news
Enough problems let’s focus on some solutions and the ways in which diet can be tweaked to help protect against CVD and offset some of the risks.
Diet hacks
- Include more Omega-3 and reduce saturated fats
Increase intakes of oily fish, nuts & seeds and reduce butter, coconut oil, pastries, biscuits, cakes & fried foods
Great foods include mackerel, sardines, salmon, flax seeds, sunflower seeds and pumpkin seeds
- Increase whole grain carbohydrates
Including more oats, barley, brown rice, spelt, rye and choosing wholegrain bread or pasta will help to increase overall fibre and reduce the risk of CVD. Three 30g servings of wholegrain per day has been found to have a positive impact on cardiovascular health and this is common in the Mediterranean diet which is considered a heart healthy diet pattern. Oats also contain beta-glucan, a soluble fibre which can help reduce LDL cholesterol.
- Increase overall fruit, veg & fibre
All foods and veg contain antioxidants and micronutrients and including a wide variety of colours can help optimise this and reduce CVD risk.
- Include some (or more) soy in your diet
Adding tofu, edamame beans, soy milk or yoghurt or soy mince is positively linked to reducing blood cholesterol. Phytoestrogens found in soy based foods are also linked to improving some menopause symptoms, in particular hot flushes.
- Reduce alcohol, excess sugar & salt
Sorry…this one's less fun. Any reduction in these foods can have a positive impact on CVD and the easiest way to reduce salt & sugar is to limit ultra-processed foods and switch to more whole foods and home cooking. Reducing alcohol will help with heart health and may also improve some menopause symptoms such as hot flushes, brain fog and can help with sleep quality too.
If menopause is on your radar then us know what heart healthy changes you’re making and if you need any help navigating nutrition through the menopause give me a shout and let’s chat.
Hannah
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