Why Cardiovascular Health Matters for Women in Midlife—Especially During Menopause

Cardiovascular disease (CVD) might sound like something only “old people” worry about, but did you know it’s the leading cause of death for women worldwide? Surprised? You’re not alone. Many women don’t realize that heart disease kills more women than men and that its risk increases dramatically after menopause due to declining estrogen levels.

Did your doctor mention heart health when your estrogen started dropping? If not, it’s time to speak up! In the U.S., 1 in 3 women will die from heart disease, making it crucial to understand how to protect yourself. The good news? Knowledge is power! Keep reading to learn what CVD is, why it’s dangerous, and how you can lower your risk through heart-healthy lifestyle changes.

Why Age and Menopause Matter for Women’s Heart Health

Age is more than a number when it comes to heart health. Women’s heart disease risk increases as they age, particularly after menopause, when estrogen—which helps keep blood vessels flexible—begins to decline. This hormonal change can lead to higher cholesterol and blood pressure levels, increasing CVD risk.

Premature menopause, whether due to surgery or medical treatment, also raises the risk. That’s why I call perimenopause “the runway to menopause”—it’s the perfect time to take charge of your heart health and build lasting habits.

Major Risk Factors for Heart Disease in Midlife Women

While some heart disease risk factors like family history and genetics are out of your control, many can be managed or prevented. Let’s explore the key risk factors for CVD and what you can do about them.

Smoking

Did you know that smoking is the single most preventable cause of heart disease in women? Smoking increases your heart attack risk by 2 to 6 times. Quit smoking and your risk drops quickly—no matter how long or how much you’ve smoked before. Bonus: think of all the money you’ll save!

High Blood Pressure (Hypertension)

High blood pressure silently damages your arteries, raising the risk of heart attacks and strokes. A healthy blood pressure is below 120/80 mm Hg. Anything 130/80 mm Hg or higher is considered hypertension. Talk to your doctor about monitoring and managing it.

High Cholesterol

Not all cholesterol is bad, but high LDL cholesterol (the “bad” kind) builds up plaque in your arteries, restricting blood flow. This can cause heart attacks and strokes. Regular cholesterol checks and a heart-healthy diet can keep levels in check.

Diabetes

Living with diabetes doubles your risk of heart disease. Controlling blood sugar levels through healthy eating, exercise, and weight management can reduce this risk significantly.

Lack of Exercise (me...)

Physical activity is one of the most effective ways to protect your heart. Aim for 150 minutes of moderate exercise or 75 minutes of vigorous activity per week. Walking, swimming, or cycling can lower blood pressure, improve cholesterol, and boost overall heart health.

Weight Management (also me...)

Maintaining a healthy weight is critical for heart health. Even losing 5-10% of your body weight can reduce CVD risk. Struggling with stubborn weight during menopause? Focus on consistency and strength training to build lean muscle and support your metabolism.

Nutrition and Diet

A heart-healthy diet is packed with fruits, vegetables, whole grains, lean protein, and healthy fats like those found in the Mediterranean diet. Minimize processed foods, salt, and added sugars, and drink alcohol in moderation. Small diet changes can lead to big heart-health benefits over time.

Take Charge of Your Heart Health—It’s Never Too Late!

Heart disease in women is serious, but it’s not inevitable. By understanding your risk factors and making heart-smart lifestyle choices, you can lower your chances of developing cardiovascular disease at any age.

Quit smoking, stay active, manage stress, and eat heart-healthy foods—your future self will thank you. After all, your heart’s got a lot of love left to give. Keep it strong and keep it ticking!