Did you know that heart disease—not breast cancer—is the number one cause of death for women over 50? Yet, many women don’t realize just how much menopause impacts their heart health. In this episode we’ll talk about why heart disease is the #1 risk for women in midlife, how hormonal changes impact cholesterol and blood pressure, and the daily habits that can keep your heart strong. So, grab your favorite Galentine, get cozy, and let’s get into it! Tune in on Spotify here or your favorite listening platform.
Welcome:
Welcome to Small Daily Habits, the podcast that helps busy women over 40 make simple, sustainable changes for lifelong health. I’m Christine, your host and menopause specialist and today, we’re diving into a topic that every woman in midlife needs to know about—how menopause affects your heart and what you can do to lower your risk of heart disease.
Why Heart Disease is the #1 Risk for Women in Midlife
As women transition from perimenopause to postmenopause, their risk for high blood pressure, high cholesterol, and heart disease rises. Here’s why:
- Estrogen’s Protective Role Declines: Estrogen keeps blood vessels flexible and supports healthy cholesterol levels. As it drops, arteries become stiffer and more prone to plaque buildup, increasing the risk of heart attacks and strokes.
- Increased Visceral Fat: Many women notice weight gain, especially around the midsection. This type of fat raises blood pressure and increases the risk of heart disease.
- Higher Stress Levels: Midlife often comes with career changes, aging parents, and kids leaving the nest. Chronic stress raises cortisol levels, leading to inflammation, weight gain, and higher blood pressure—all of which strain the heart.
How Hormonal Changes Impact Cholesterol & Blood Pressure
Menopause doesn’t just bring hot flashes and mood swings—it can also raise your risk for heart problems by:
- Increasing LDL (“bad”) cholesterol—which clogs arteries.
- Lowering HDL (“good”) cholesterol—which helps remove excess LDL.
- Raising blood pressure—because estrogen is no longer helping blood vessels stay relaxed.
Simple Daily Habits to Protect Your Heart
Here’s the good news: you can take control of your heart health with small, consistent habits.
- Eat a heart-healthy diet with salmon, walnuts, berries, leafy greens, olive oil, and even dark chocolate! Cut back on processed foods, sugar, and unhealthy fats.
- Move your body daily with a mix of:
- Strength training (2-3 times per week)
- Walking or moderate cardio (30 minutes most days)
- Yoga or stretching for stress relief
- Manage stress & prioritize sleep by:
- Taking 5 minutes for deep breathing or meditation
- Sticking to a bedtime routine for 7-9 hours of sleep
- Getting outside daily for fresh air and sun
- Support heart health with key nutrients like:
- Omega-3s (from fish, flaxseeds, or supplements)
- Magnesium (to help blood vessels relax and also helps you sleep)
- CoQ10 (for cardiovascular support)
(I am not a doctor, always check with your health care team before adding supplements!)
- Get regular checkups and routine labs to monitor your blood pressure, cholesterol, and blood sugar levels. Early detection is key and can save your life!
Tune in next week:
The bottom line is that menopause may increase your risk of heart disease, but once you are aware of the changes occurring in your body you can take control. By making small, consistent lifestyle changes, you can strengthen your heart and feel more energized and in control of your health.
So, what’s one heart-healthy habit you’ll start today? Will you take a 10-minute walk, swap out processed snacks for a handful of walnuts, or focus on deep breathing before bed? I’d love to hear from you! Send me a message or connect with me on social media—let’s support each other on this journey.
If you found today’s episode helpful, please share it with a friend and leave a review. Your support helps this podcast grow and reach more women like you and me. Let’s meet back here next week for a sneak peek into what I’ve been up to these last couple of weeks. I can’t wait to share.
Remember, BIG changes, begin with Small Daily Habits.
Happy Valentine’s Day!
Until next time…
Need to play catch up? Catch last weeks episode all about why exercising less and eating more can actually help during menopause. Listen here. Show notes here.
Wishing you much love, health, and happiness,
Christine
