*Content reviewed by HotPause Health Editorial Board

Women’s Guide to Cardiovascular Health & Preventing Heart Disease

Cardiovascular disease is the leading cause of death among women, accounting for one in three female deaths each year. Despite its prevalence, awareness about this critical health issue is surprisingly low. HotPause Health is committed to elevating women’s understanding and providing actionable guidance to significantly reduce cardiovascular disease risks.

Why Women In Menopause are at Risk for Heart Disease

• Women who reach menopause before age 45 have a significantly higher risk of coronary heart disease.
• Levels of estrogen (which helps keep blood vessels relaxed and open) start to decline significantly as menopause approaches. With less estrogen, cholesterol may begin to build up on artery walls. A buildup in vessels leading to the heart or brain can increase the risk of heart disease or stroke.
• Hot flashes and night sweats are some of the most common menopause-related symptoms. They also are associated with worse cardiovascular disease risk factor levels.
• In some studies, depression and sleep disturbances were linked to an increased risk of heart disease.
• Increased visceral fat, in the abdominal cavity near vital organs, is associated with a higher risk of cardiovascular disease and cancer.
• As women enter menopause, cholesterol levels jump—by an average of 10-15%, or about 10 to 20 milligrams per deciliter. (A healthy adult cholesterol range is 125-200 milligrams per deciliter, according to the National Library of Medicine.)

Ways to Help Reduce Heart Disease Risk

While the numbers are staggering, it’s important to know that  up to 80% of heart diseases are preventable with lifestyle modifications. Here’s what you can do to protect your heart:

1. Avoid Smoking: Eliminating tobacco use can cut your risk of heart attacks in HALF and improve overall heart health.
2. Eat Healthy: Opt for a diet rich in vegetables, fruits, whole grains, and lean proteins. Minimize intake of saturated fats and processed sugars to keep your heart strong.
3. Exercise Regularly: Engage in moderate to vigorous activities such as brisk walking, cycling, or swimming for 30-40 minutes on most days to boost cardiovascular fitness.
4. Maintain a Healthy Weight: Keeping your weight in check helps in lowering risks associated with high blood pressure and diabetes, both of which are precursors to heart disease.
5. Regular Health Checks: Monitoring your blood pressure and cholesterol levels regularly helps catch any early signs of heart disease.

Conclusion

Prioritizing heart health is crucial, especially for women in midlife and menopause. By adopting healthier lifestyle choices and staying informed, you can dramatically reduce your risk of cardiovascular disease. Remember, it’s never too late to start making changes that can enhance your heart health and overall well-being. Take control of your health journey today and ensure a vibrant, heart-healthy future.