As women enter menopause, the risk of cardiovascular issues increases due to a decline in oestrogen levels. Oestrogen plays a protective role in maintaining the flexibility of blood vessels and regulating cholesterol levels. Post-menopause, this natural protection decreases, leading to higher risks of heart disease, high blood pressure, and stroke.

Menopause brings about changes in the body that directly impact heart health. Factors such as increased LDL (bad) cholesterol, decreased HDL (good) cholesterol, and a tendency to gain weight—particularly around the abdomen—can increase the risk of heart-related issues.  Additionally, the loss of oestrogen can affect how the blood vessels expand and contract, leading to higher blood pressure and a greater likelihood of atherosclerosis (plaque build-up in the

arteries).

To reduce the risk of heart disease after menopause, adopting a heart-healthy lifestyle is key.  Here are some strategies:

Exercise Regularly: Aim for at least 150 minutes of moderate-intensity exercise per week. Activities like brisk walking, swimming, and cycling are excellent for heart health.

Quit Smoking: Smoking significantly increases the risk of heart disease, especially after menopause. Quitting can quickly improve your heart health.

Limit Alcohol: Reducing alcohol intake can help lower blood pressure and reduce heart disease risk.

Incorporating heart-healthy foods into your diet is crucial for managing cholesterol, blood pressure, and overall cardiovascular well-being. Here are some dietary changes to consider:

Eat More Fiber: Whole grains, fruits, and vegetables help regulate cholesterol levels and support a healthy heart.

Healthy Fats: Focus on unsaturated fats from sources like olive oil, nuts, seeds, and avocados. Omega-3 fatty acids from fish (or plant-based sources like flaxseeds and chia seeds) are especially beneficial for heart health.

Limit Saturated and Trans Fats: Reduce the intake of processed and fried foods, as well as red meat, which can raise LDL cholesterol levels.

Monitor Sodium Intake: High salt consumption can raise blood pressure, so it’s important to keep your sodium levels in check by limiting processed foods and adding herbs and spices for flavor instead of salt.

Stay Hydrated: Proper hydration helps maintain good circulation and overall cardiovascular function.Menopause may increase the risk of cardiovascular issues, but with the right lifestyle and dietary adjustments, you can protect your heart health for the long term.

I am now a Reflux Specialist & Female Hormone Expert 🩷🩷🩷

Are you relying on PPIs for relief from reflux, heartburn, or bile acid reflux? If so, you might be wondering if there's a way to restore your digestive health naturally and reduce your dependency on medication. Discover how you can get your digestive process back on track and manage your symptoms with targeted lifestyle and dietary changes.

Email lisa@hummingbirdnutrition.co.uk to find out more.

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Come along and chat all things nutrition with me! Whether you're looking for personalised advice or curious about how to support your health naturally, I'd love to

help. Plus, explore other wellbeing therapies to nourish your body and soul; wellness activities, workshops, and exhibitors. Discover new ways to improve your physical and mental health, connect with like-minded individuals, and explore the latest trends in wellbeing.

Tickets only £10, don't miss it!
https://www.eventbrite.co.uk/e/north-east-wellbeing-fayre-2024-tickets-976337159727?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=ebdsshcopyurl

Join me at The Big Meno Event 18th Oct on World Menopause Day!

I'll be chatting all things menopause - my favourite topic! Join me and other professionals for an evening of expert advice and empowering discussions at Gisborough Hall Hotel. Discover valuable insights to navigate menopause confidently and connect with others in a luxurious setting with expert speakers.

Open to anyone interested in learning more about menopause, whether for yourself or supporting someone else.

Tickets only £11.55, don't miss it!
https://www.eventbrite.co.uk/e/mastering-your-menopause-the-big-meno-event-tickets-857919709947?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=ebdsshcopyurl


Until we connect again...

Nourish Your Body, Nourish Your Life

Lisa