Reduce Your Risk of Cardiovascular and Metabolic Diseases after Menopause
The menopausal transition is associated with weight gain and changes in body composition, particularly the accumulation of visceral fat around the abdominal organs, which contribute to an increased risk of cardiovascular disease and metabolic syndrome. Metabolic syndrome is characterized by a combination of high blood pressure, high blood sugar, high blood triglycerides, low HDL cholesterol, and a large waistline. The decline in estrogen and progesterone during menopause plays a significant role in these health concerns because estrogen provides protection against heart disease. Before menopause, women have a lower risk of heart attack compared to men of similar ages, but as estrogen levels decrease, their risk becomes equivalent. Estrogen is not only crucial for the reproductive system but it also influences blood pressure, cholesterol levels, blood sugar levels, lean muscle mass, and the elasticity of blood vessels. Menopausal symptoms such as heart palpitations, hot flashes, and night sweats may also indicate a higher risk for cardiovascular disease. It is crucial to acknowledge that heart disease is the leading cause of death in women, and cardiovascular disease risk increases with the menopausal transition. To reduce the risk of metabolic syndrome factors and protect heart health, it is essential to adopt a healthy diet, make positive lifestyle changes, and manage weight gain, especially abdominal fat accumulation. The following interventions can help.
Eat More Plants
Vegetarian and plant-based diets are associated with lower rates of high blood pressure, high cholesterol, type 2 diabetes, and obesity. Focus on consuming fruits, vegetables, whole-grains, nuts, and healthy fats such as those found in avocados and olive oil. In addition, plant foods contain compounds called phytonutrients that can improve heart health.
Eliminate Processed Foods
Processed foods are low in nutrients and contain harmful compounds. Reduce or eliminate processed meats, refined carbohydrates, added sugar, and high sodium foods to improve overall health and reduce risk factors.
Increase Dietary Folate
Folate is a B vitamin which is beneficial for heart health and reduces the risk of heart disease and stroke. Consume more folate-rich foods such as broccoli, Brussels sprouts, leafy greens, chickpeas, peas, kidney beans, and liver.
Consume More Magnesium
Magnesium is involved in the electrical processes of the heart and is important for healthy heart function. Foods rich in magnesium are pumpkin seeds, chia seeds, almonds, cashews, spinach, black beans, peanut butter, brown rice, and salmon.
Increase Fiber Intake
Fiber can help lower cholesterol levels and blood pressure and reduce inflammation. Eat more fruits, vegetables, nuts, seeds, whole-grains, and legumes. Try to eat 25-30 grams per day, but if you currently eat a low fiber diet, increase slowly to avoid discomfort.
Choose Lean Protein Sources
By choosing lean protein sources, you moderate your intake of cholesterol and saturated fat which if consumed in excess can be harmful to your cardiovascular system. Opt for nuts, legumes, Greek yogurt, fish, and skinless poultry. Limit red meat and avoid processed meats entirely.
Use Anti-Inflammatory Cooking Methods
Choose baking, steaming, and stir-frying instead of grilling and deep frying foods. High heat cooking increases inflammatory compounds and harms the body. Use avocado oil when cooking at high temperatures and avoid grilled meats.
Exercise
Regular exercise is important for cardiovascular health, muscle mass maintenance, and weight management. Find a way to fit exercise into your schedule on most days.
Manage Stress
Participate in activities that lower your stress load. Consider yoga, medication, and positive social interactions.
Sources:
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