Strategies for Maintaining Cardiac Health After Menopause

As women approach menopause, their susceptibility to heart disease may increase, leading the American Heart Association to emphasize the importance of routine health assessments and the establishment of cardiovascular-friendly routines. These strategies encompass consuming a nutritious diet, engaging in consistent strength training exercises, and ensuring adequate sleep to preserve cardiac health throughout and subsequent to the menopause phase.

Health professionals underscore that the hormonal and physical changes during menopause could raise the chances of developing heart conditions afterward. The American Heart Association, dedicated to promoting optimal health for everyone, suggests measures to aid in safeguarding the cardiac well-being of women during this critical period.

Brooke Aggarwal, Ed.D., M.S., F.A.H.A., an assistant professor of medical sciences in Cardiology at Columbia University Medical Center and an advocate for the American Heart Association’s Go Red for Women campaign, states, “An increasing number of women in the U.S. are living to an older age, with many experiencing postmenopausal life for up to 40% of their lifespan.”

The risk of heart diseases evolves as women age, which is why the Go Red for Women initiative— the Association’s principal campaign for women’s health—aims to elevate awareness and rectify healthcare disparities pertaining to women’s most significant health threat, offering trusted health guidance for every life stage.

Aggarwal remarks, “The menopausal journey and the path to heart health are not uniform; therefore, it’s especially vital to pay attention to heart and brain health throughout all life phases.”

The optimal approach to mitigate the effects associated with menopausal changes involves collaborating with a healthcare provider to ensure that essential health indicators are within optimal ranges and to identify which beneficial habits could enhance cardiac health. The following advice may be beneficial:

Health through metrics: It’s advisable to have annual checks for blood pressure, blood sugar, and body mass index. If these figures are abnormal, more frequent monitoring is recommended. Cholesterol levels are also crucial, with healthy thresholds varying more on an individual basis due to other risk factors. Consult with your physician for personalized advice.
Optimal dietary patterns: There is no single superfood for health; rather, it’s the overall dietary pattern that counts. The American Heart Association has evaluated various diet plans and found that DASH and Mediterranean-style diets come out on top for heart health. These diets are rich in vegetables, fruits, whole grains, healthy fats, and lean proteins, while being low in salt, sugar, alcohol, and processed items.
Double-benefit workouts: Strength and resistance training should be incorporated into a comprehensive exercise regimen that also includes endurance, balance, and flexibility training. These exercises also help to boost bone strength and muscle mass—key considerations for women entering menopause who may experience decreases in bone density and shifts in body composition toward reduced muscle mass. Strength training at least twice a week can aid in maintaining muscular and bone strength.
Sleep preservation: Good quality sleep is a cornerstone of the 8 critical elements of cardiac health known as Life’s Essential 8. However, menopause can disrupt sleep patterns due to frequent nocturnal awakenings, hot flashes, and insomnia. Taking proactive steps to ensure restful sleep is crucial, as it contributes to a stronger immune system, improved mood, increased energy, sharper cognition, and a reduced risk of chronic illnesses. Modifying certain habits can enhance sleep quality, such as setting a reminder to start winding down and turning off electronic devices at the same time each night. For persistent sleep issues, a consultation with a physician might be necessary.

Source: “Menopause Transition and Cardiovascular Disease Risk: Implications for Timing of Early Prevention: A Scientific Statement From the American Heart Association” by Samar R. El Khoudary et al., published on 30 November 2020 in Circulation.
DOI: 10.1161/CIR.0000000000000912

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More about Menopausal Heart Health

• American Heart Association
• Go Red for Women
• DASH Diet Eating Plan
• Mediterranean Diet
• Life’s Essential 8
• Menopause and Heart Disease Risk