Women’s risks rise after menopause. The good news? Small lifestyle changes can make all the difference in protecting your heart health
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Heart health is important for everyone, but for women, reproductive health events like menstruation, pregnancy, and menopause increase the risk of heart disease. After menopause, the risk rises sharply, making it vital for older women to take heart health seriously. Lifestyle and diet choices play a big role in prevention and protection.
Why women’s heart health is unique
Hormonal changes are the main difference. Oestrogen and progesterone (which drop after menopause) once offered protection, while men’s higher testosterone puts them at different risk. Women also have smaller blood vessels and thinner heart walls. Risk factors such as high blood pressure, cholesterol, stress and diabetes often present differently in women – with fatigue, nausea shortness of breath instead of chest pain.
Daily habits that support heart health
- Nutrition: The Mediterranean diet, rich in healthy fats, wholegrains and lots of vegetables, is one of the best diets for heart health.
- Movement: Consistent exercise like walking, yoga, swimming, light strength training helps circulation and bone health.
- Sleep & Stress: Aim for 7–8 hours of sleep, practise mindfulness and reduce chronic stress.
Preventive care
- Know your family history
- Consult a GP about heart health post menopause
- Get routine blood pressure, cholesterol and blood sugar check-ups
Mind-body connection
Emotional well-being is often overlooked but vital for heart health. Supportive friendships, meditation, journaling or volunteering can all reduce stress and boost resilience.
Tips for every day
- Swap salt for herbs
- Take short walks after meals
- Stay hydrated
- Quit smoking and limit alcohol
Although women face increased risk for heart disease, it’s never too late to strengthen and protect your heart. The body wants to be taken care of and will respond to small, consistent lifestyle changes. They will add up and help you live well at every stage of your life.
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