Cardiovascular Risk During Menopause: Heart-Healthy Nutrition & What Foods to Eat During Menopause by Katie Malone

The menopause transition is an important time to pay attention to cardiovascular health. Declining estrogen and other midlife changes can contribute to shifts in cholesterol, blood pressure, blood-sugar regulation, body-fat distribution and blood-vessel function. These changes do not mean that menopause causes heart disease, but they can increase cardiovascular risk over time and make prevention especially valuable during this stage of life.

Nutrition can play a meaningful role in supporting healthy cholesterol, blood pressure, blood sugar and overall cardiovascular function. A Mediterranean-style eating pattern provides a helpful framework, with an emphasis on:

• vegetables
• fruits
• beans
• lentils
• whole grains
• nuts
• seeds
• fish
• olive oil
• minimally processed foods
  

Photo credit: under license from BigStock

Soluble fiber is particularly helpful for lowering LDL cholesterol. Recipe-friendly sources include:

• oats
• barley
• beans
• lentils
• apples
• citrus fruits
• chia seeds
• ground flaxseed
  

Photo credit: under license from BigStock

Replacing some saturated fats with unsaturated fats from olive oil, nuts, seeds, avocado and fish can also support a healthier blood-lipid profile. These foods can be incorporated into grain bowls, soups, salads, overnight oats, sheet-pan meals and bean- or lentil-based entrées.

Photo credit: Elisa Schmitz (peach pie overnight oats recipe)

Nutrition is one part of cardiovascular prevention. Regular movement, resistance training, adequate sleep, avoiding tobacco, managing stress and routinely monitoring blood pressure, cholesterol and blood sugar with a medical provider are also important.

Photo credit (main): under license from Bigstock

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