Expert Advice: Dr Rebeccah Tomlinson GP at health & Her explains how the menopause affects your heart.

More than 24,000 women die from coronary heart disease each year in the UK – an average of 65 women a DAY– making it twice as deadly as breast cancer. During the menopause a women’s risk of heart disease significantly increases as a result of the body producing less of the hormone oestrogen. 

Oestrogen protects several different parts of the body, including bones, brain, skin, vagina and the heart and blood vessels, where it reduces the build-up of fatty plaque in the arteries. 

This decrease leaves more than an estimated 13 million menopausal women at an increased risk of heart and circulatory disease, high cholesterol levels and heart palpitations, which four in ten (42 percent) of women report experiencing. 

Dr Rebeccah Tomlinson, GP at Health & Her – the No.1 perimenopause brand which empowers women to own their journey through perimenopause & menopause – and registered member of the British Menopause Society, talks about what to watch out for and how to keep your heart healthy during the period of hormonal change. 

1.WEIGHT: Menopause often means weight gain around the middle, which is a sign of an increase in visceral fat. This type of fat surrounds the internal organs and contributes to high blood pressure, elevated blood cholesterol, and Type 2 diabetes – all risk factors for heart disease. 

Carrying more weight around the middle can increase your chance of suffering of a heart attack, more than if you’re just heavier overall. Look at reducing your weight to help reduce health risks. 

2.EXERCISE: Maintaining a healthy body weight is important for optimal cardiovascular health. Regular physical activity, particularly aerobic exercise, regularly lowers weight, BP, and blood glucose levels, as well as creating healthier cholesterol levels. 

Do at least 150 minutes of moderate exercise (such as brisk walking) or 75 minutes of vigorous exercise a week. 

3.OMEGA 3: A special shout out must go to Omega 3 which is linked to many health benefits including lowering triglycerides, (a fat that enters your blood after a meal), improving blood circulation, preventing blood clots, lowering blood pressure and keeping the rhythm of your heart steady.

Vegetable oils, nuts and seeds and oily fish such as sardines, salmon and mackerel are the best sources of Omega 3 so make sure they are factored into your diet whenever possible.  Or take an Omega supplement daily and if you prefer not to consume fish oil there are options for vegan Omega supplements which use algal oil, arguably a better primary source of omega 3. 

4.CHOLESTEROL: Cholesterol performs a series of vital functions in the body including building the structure of cell membranes, making hormones like oestrogen, testosterone and adrenal, and helping your metabolism work efficiently. 

During the menopause LDL-cholesterol (“bad” cholesterol) increases, while HDL-cholesterol (“good” cholesterol) declines, upping the chances for clogged arteries that block the flow of blood to your heart, brain, and legs. 

Get your cholesterol checked and talk to your doctor about your specific cholesterol goals and whether medication is needed to lower cholesterol levels and keep your heart healthy. Get your cholesterol tested every 4 to 6 years, or more often if you’re at higher risk. 

5.BLOOD PRESSURE: Blood pressure describes the strength with which your blood pushes on the sides of your arteries as it’s pumped around your body. 

Dropping oestrogen levels combined with aging result in less flexible blood vessels during and after menopause. This can contribute to higher blood pressure, which plays a role in the development of heart disease, heart failure and stroke. 

Symptoms of high blood pressure can include blurred vision, nosebleeds, shortness of breath, chest pain, dizziness and headaches but many people feel fine, so it’s important to get your blood pressure checked regularly. 

Eating less salt, reducing alcohol intake, being more active and losing weight can all help to lower your blood pressure.

6.DIET: A healthy diet will help reduce the risk of developing coronary heart disease, diabetes, high blood pressure as well as limiting weight gain. 

Eat at least five portions of fruit and veg a day, replace saturated fats with small amounts of mono and polyunsaturated fats, cut down on foods containing trans fats, reduce your salt intake and if you drink alcohol keep within the recommended guidelines – whether you drink every day, once or twice a week or just occasionally.