How to Maintain Heart Health After Menopause

Heart disease remains the leading cause of death in both men and women worldwide. However, due to the protective effects of estrogen during the reproductive years, women often develop heart disease later than men. After menopause, a woman’s risk of cardiovascular disease increases dramatically and becomes similar to that of a healthy man of the same age. 

To understand this better, the OnlyMyHealth team  spoke to Dr Haresh G Mehta, Director, Interventional Cardiology, SL Raheja Hospital, Mahim-Fortis Associates.

“Estrogen provides a unique protective barrier against heart disease in women. However, after menopause, this defense is drastically reduced as estrogen levels plummet and hormonal balance shifts to a testosterone-dominant form. This hormonal shift has a direct impact on fat distribution, blood clotting and cholesterol levels, increasing the risk of heart disease,” explains Dr Haresh Mehta.

The Role of Estrogen in Cardiovascular Health

Estrogen has a major impact on heart health by maintaining beneficial cholesterol levels. It helps to increase high-density lipoprotein cholesterol (HDL-C) or “good” cholesterol levels while controlling low-density lipoprotein cholesterol (LDL-C) and triglycerides. After menopause, the decline in estrogen can lead to increased LDL-C and triglycerides, which can lead to plaque buildup in the arteries. This further accelerates plaque buildup and calcification in the coronary arteries, further increasing your risk of heart disease.

Research consistently shows that postmenopausal women are at increased risk for cardiovascular disease (CVD), including coronary artery disease and stroke, which is why regular cardiovascular risk assessments are so important.

Read more: Gynaecologist answers common questions about menopause

Track important health metrics

After menopause, women should monitor key health indicators such as cholesterol levels, blood pressure, and blood sugar levels. “Postmenopausal women should undergo a cardiovascular disease (CVD) risk assessment,” advises Dr. Mehta. “Based on the findings, additional tests such as stress tests, echocardiograms, and coronary artery calcium assessments may be required to further evaluate their cardiovascular health.”

Women should also keep informed about their cholesterol levels. It is important to know that after menopause, LDL cholesterol and triglyceride levels may increase, while HDL cholesterol levels may decrease. Regular medical checkups can help counter these changes.

The role of hormone therapy

The role of hormone replacement therapy (HRT) in reducing cardiovascular disease risk after menopause continues to be debated. “Some studies have shown that hormone therapy may be effective in reducing the risk of heart disease, but the results have been inconsistent,” says Dr. Mehta. “Thus, hormone therapy is not currently recommended for reducing the risk of cardiovascular disease in all women, but may be considered under a physician’s supervision in certain cases.”

Read more: How to improve your brain health during menopause

Maintaining Heart Health After Menopause

A combination of lifestyle changes is essential to maintaining a healthy heart after menopause.

Exercise regularly: Participating in at least 150 minutes of moderate-intensity physical activity each week has been shown to reduce the risk of cardiovascular disease. This includes walking, swimming and cycling. 

Healthy Diet: A balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats is important for maintaining optimal heart health. Reducing salt intake and avoiding processed foods can help control blood pressure and cholesterol. 

Stress management: A positive attitude and stress management techniques such as meditation, deep breathing exercises and yoga can improve your overall health and heart health. 

Quit smoking: If you are a smoker, quitting can significantly reduce your risk of heart disease. 

Watch your weight: Maintaining a healthy weight is important for reducing stress on the heart and controlling other risk factors such as diabetes and high blood pressure. 

in conclusion

As women transition into menopause, it becomes increasingly important to prioritize heart health. “By proactively undergoing regular health checks, making lifestyle changes, and raising awareness, women can significantly reduce their risk of cardiovascular disease,” Dr. Mehta emphasized. While menopause may mark the end of one phase, with the right care, it can also be the beginning of a healthier, stronger heart.