February is Heart Health Month: Protect Your Heart During Menopause
Heart disease doesn't wait, and neither should we. With February marking Heart Health Month, now is the perfect time to focus on ways to optimize heart health—especially for women navigating perimenopause and menopause. This stage of life brings not just hot flashes or mood swings but also unseen metabolic changes that elevate the risk of heart disease. But here’s the good news: knowledge, coupled with actionable steps, can significantly reduce these risks.
What is Heart Health Month?
Every February, Heart Health Month raises awareness about cardiovascular disease, the leading cause of death for both men and women globally. My goal is to tell you about risk factors, how to take preventive measures, and educate you about heart health.
For women, this awareness is especially important during menopause. Hormonal shifts at this time can lead to increased cholesterol levels, higher blood pressure, and weight gain—all of which contribute to heart disease. Understanding your risk and adopting heart-healthy habits can make all the difference.
Menopause and Heart Disease
Did you know that heart disease is the number one killer of women? For many, the risk increases significantly during menopause due to declining estrogen levels. Estrogen offers a protective effect on the heart, and its reduction can bring about changes that often fly under the radar, such as elevated cholesterol, rising blood pressure, and increased abdominal fat.
Symptoms like hot flashes and mood swings often steal the spotlight during menopause, leaving critical metabolic changes unnoticed. But it’s these metabolic shifts—many of which silently progress—that significantly contribute to heart disease risk.
Key Risk Factors for Heart Disease
To better understand how to protect your heart, you need to know the key risk factors for heart disease, particularly during menopause.
High Blood Pressure: A common issue in postmenopausal women that strains the heart and arteries.
High LDL Cholesterol (“bad” cholesterol): Can lead to plaque buildup in your arteries, increasing heart attack and stroke risk.
Low Physical Activity: A sedentary lifestyle raises the risk of both heart disease and other metabolic conditions.
Weight Gain Around the Abdomen: Often hormonal, this type of fat deposits are linked to insulin resistance and heart issues.
Type 2 Diabetes: Women in menopause have an increased likelihood of developing insulin resistance, a significant risk factor for cardiovascular disease.
South Asian women, in particular, face higher rates of Type 2 diabetes and heart-related complications. According to the MASALA Study, comprising South Asian Americans, this group represents 25% of the world’s population but accounts for 60% of global heart disease cases. Early prevention is key.
How Women Can Protect Their Heart
Focusing on heart health doesn’t have to mean drastic changes. Small, consistent steps can have a big impact. Below are science-backed habits you can incorporate into your daily life to keep your heart healthy during menopause and beyond.
1. Know Your Numbers
Your blood pressure, cholesterol levels, and body mass index (BMI) are essential numbers when managing heart health. Schedule regular check-ups to monitor these factors, and work with your healthcare provider to address any concerns.
2. Move More
Exercise is a powerful shield against heart disease. Regular aerobic activities, such as brisk walking, jogging, or dancing, can lower blood pressure, reduce stress, and boost your overall cardiovascular health.
Pro tip: Aim for at least 150 minutes of moderate exercise per week, as this can reduce the risk of premature death by 1 in 10.
3. Eat More Fiber
Foods high in fiber, like oats, fruits, vegetables, and legumes help lower LDL cholesterol while promoting better gut health. A healthy gut doesn’t just aid digestion—it can also regulate cholesterol and help mitigate metabolic issues.
4. Cut Back on Added Sugar
Excess sugar is a major contributor to abdominal weight gain, inflammation, and insulin resistance. Reducing your sugar intake can lower your risk of heart disease, improve your energy levels, and stabilize your mood.
5. Prioritize Veggies and Potassium-Rich Foods
Load your plate with colorful veggies and foods packed with potassium, such as bananas, sweet potatoes, and spinach. Potassium helps lower blood pressure and supports overall heart function.
6. Limit Alcohol Consumption
While a glass of wine now and then is OK, excessive alcohol consumption can elevate blood pressure and strain the heart. Stick to moderation—one drink per day for women is the recommended limit.
7. Manage Stress
Menopause often comes with its fair share of stress, but chronic stress can wreak havoc on the heart. Try mindfulness techniques like yoga or meditation to keep stress levels in check.
Why South Asian Women Face Higher Risks
For South Asian women, the risk of heart disease and Type 2 diabetes is disproportionately high. Research from the MASALA Study illustrates how this group is four times more likely to develop cardiovascular disease compared to other American ethnic groups. Factors like genetic predisposition, diet, and limited access to culturally tailored care contribute to this increased vulnerability.
Improving heart health for South Asian women means taking a proactive approach. This includes understanding family medical history and emphasizing heart-healthy habits in diets often rich in carbohydrates and fats.
Taking Charge of Your Heart Health
Heart Health Month serves as a reminder that heart disease prevention doesn’t happen overnight—it’s about the consistent adoption of small habits that add up to big changes. Whether it’s walking daily, choosing fiber-rich meals, or cutting back on sugar, every step counts.
If you’re navigating perimenopause or menopause, it’s especially important to be vigilant. Take the time to educate yourself about your heart’s needs during this phase of life, and don’t hesitate to consult with healthcare professionals to get personalized advice.
Remember, your heart never takes a day off. This February, celebrate Heart Health Month by committing to small, intentional habits that prioritize your cardiovascular health. Your future self—and your heart—will thank you.