Menopause and Heart Health: What You Need to Know
What Is Cardiovascular Health?
“Cardiovascular” means your heart and blood vessels. This system keeps blood, oxygen, and nutrients flowing through your body. Keeping your heart healthy is important at every age — but especially after menopause.
How Does Menopause Affect the Heart?
Before menopause, estrogen helps protect your heart. It keeps your blood vessels flexible and supports healthy cholesterol levels.
But after menopause, your estrogen levels drop. That can lead to:
Higher blood pressure
Higher LDL ("bad") cholesterol
Lower HDL ("good") cholesterol
Stiffer arteries
More belly fat
All of these things can raise your risk of heart disease — the number one cause of death in women.
Signs of Heart Problems in Women
Heart disease doesn’t always look the same in women as it does in men. You may feel:
Chest pain or pressure
Shortness of breath
Pain in your neck, jaw, or back
Feeling dizzy, tired, or nauseous
Don’t ignore these signs. If something feels wrong, get medical help right away.
What You Can Do to Protect Your Heart
Good news: there’s a lot you can do to keep your heart strong and healthy after menopause.
1. Eat Heart-Healthy Foods
Eat more fruits, vegetables, whole grains, and lean proteins.
Cut back on fried food, salty snacks, and sugary drinks.
2. Move Your Body
Try to get 30 minutes of activity most days — walking, swimming, dancing, anything that gets your heart beating.
3. Don’t Smoke
Smoking damages your blood vessels and raises your risk for heart attack and stroke.
4. Sleep and Stress
Aim for 7–9 hours of sleep.
Manage stress with deep breathing, quiet time, or talking to someone.
5. Check Your Numbers
Ask your doctor to check your:
Blood pressure
Cholesterol
Blood sugar
Weight or waist size
These numbers give you clues about your heart health.
Should I Take Hormone Therapy?
Hormone therapy (HT) can help with menopause symptoms like hot flashes and vaginal dryness. But it’s not usually used just to protect the heart. In some cases, it may help younger women who start HT early in menopause, but it depends on your health history.
Always talk to your doctor before starting or stopping hormone therapy.
Bottom Line
After menopause, your risk for heart disease goes up — but you are not helpless. With healthy habits and regular checkups, you can take care of your heart and feel strong for years to come.
Your heart matters. You deserve to feel good — and stay well.