Lower estrogen levels and your personal health history can create specific challenges for your heart health during midlife. Here’s how menopause affects your heart and what you can do about it.
Cholesterol levels.
After menopause, levels of LDL cholesterol (the “bad” cholesterol) generally rise while HDL cholesterol (the “good” cholesterol) falls. This increases the risk of clogged arteries, which can block blood flow to your heart, brain, and legs. Get your cholesterol checked every 4 to 6 years, or more often if you’re at higher risk. If you’re over 20, total cholesterol should be below 200 milligrams per deciliter (mg/dl). Aim for an LDL under 100 mg/dl and HDL levels of 60 mg/dl or higher.
Belly fat.
Menopause often leads to weight gain in the abdomen, signaling an increase in visceral fat. This fat surrounds your internal organs and contributes to high blood pressure, elevated blood cholesterol, and type 2 diabetes, which all raise the risk of heart disease. Carrying extra weight around your middle puts you at greater risk for a heart attack than being heavier overall. If your waist measures 35 inches or more, you likely have extra visceral fat.
Blood pressure.
Even without extra visceral fat, losing estrogen and aging make blood vessels less flexible. Stiffer arteries lead to higher blood pressure, which contributes to heart disease, heart failure, and stroke after menopause. Being overweight can also raise blood pressure because it places more strain on the heart.
Hot flashes.
During perimenopause, which lasts about 4 years before menopause, fluctuating estrogen levels often cause hot flashes. These can be bothersome and may also indicate a health issue. Hot flashes are associated with higher blood pressure and cholesterol levels. Some studies suggest they may also increase the risk of cardiovascular disease. Inform your doctor if you frequently experience hot flashes or did so during perimenopause.
Blood glucose levels.
Menopause doesn’t cause diabetes, but studies indicate a link between estrogen loss and rising blood sugar levels early in the process. If you go through menopause before age 40, you are four times more likely to develop type 2 diabetes by age 55. High sugar levels can damage blood vessels and the nerves that control your heart. Prediabetes, when blood sugar is higher than normal but not yet at diabetic levels, is also linked to a greater risk of heart attack and stroke.
Health history matters.
If you had certain complications during pregnancy, such as high blood pressure, gestational diabetes, preterm delivery, or pregnancy loss, you may be more likely to develop cardiovascular disease later. Other risk factors for heart disease include:
– Having a father or brother who had a heart attack before age 55
– Having a mom or sister who had one before age 65
– Being treated with certain chemotherapy drugs and radiation therapies
– Being diagnosed with polycystic ovary syndrome or endometriosis
Diet and lifestyle for heart health. Eating a plant-based diet low in saturated fat, sodium, and added sugars is the best way to maintain healthy cholesterol, blood sugar, and blood pressure levels. Aim to exercise most days of the week for at least 30 minutes. Include at least two sessions of resistance training weekly, get enough sleep, manage stress, and avoid smoking. These habits are crucial for maintaining heart health at any age, particularly after menopause.
Credit: WebMD
0 Comments