Heart Disease and Estrogen Decline
What You Need to Know About Your Risks
Heart disease becomes a greater risk as estrogen levels decline with age, particularly through menopause. Estrogen provides protective effects, and this risk can rise as it decreases. Understanding the link between estrogen and cardiovascular health is essential. Still, the good news is that you can take steps to protect yourself. With lifestyle changes, you can support your heart and boost overall wellness.
How Estrogen Impacts Your Heart Health
Estrogen plays a vital role in supporting cardiovascular health. For instance, it helps maintain flexible arteries, allowing blood to flow smoothly and reducing strain on your heart. Additionally, estrogen regulates cholesterol by raising “good” HDL levels and lowering “bad” LDL levels. As a result, it prevents plaque buildup and reduces the risk of blockages that can lead to disease.
Moreover, estrogen’s anti-inflammatory effects offer additional protection. Chronic inflammation can damage blood vessels and, consequently, raise disease risk. However, estrogen helps keep this inflammation in check. When estrogen levels decline, though, these protections weaken—arteries may stiffen, cholesterol becomes harder to balance, and inflammation can increase, ultimately heightening cardiovascular risk.
Lifestyle Choices That Help Lower Your Risk
Lower estrogen levels are a natural part of aging. Still, lifestyle choices can help you restore some protection and support your heart health. Here are some practical steps you can take:
Focus on Heart-Healthy Foods
Your food choices impact cholesterol, inflammation, and blood pressure. Fiber-rich foods like oats, whole grains, and beans lower cholesterol, while healthy fats like olive oil, avocado, nuts, and seeds balance cholesterol and reduce inflammation.
Polyphenol-rich fruits and vegetables, such as tomatoes, berries, and citrus, reduce oxidative stress, and small fatty fish such as sardines and mackerel provide anti-inflammatory omega-3s.
Make Regular Exercise a Priority
Exercise is one of the best defenses. Cardio and strength training can lower blood pressure and increase HDL cholesterol. They also help improve circulation. Activities like walking, swimming, and cycling support heart and lung function.
Strength training preserves muscle and bone health, especially as hormones change. Even a 10-minute daily walk can make a lasting difference.
Manage Daily Stress
Chronic stress strains your heart, raising blood pressure and inflammation. Reducing stress can turn this around. Mindfulness, meditation, and yoga are scientifically proven to lower blood pressure and heart rate.
Breathwork calms stress hormones, promoting relaxation. Journaling or taking quiet moments each day relieves tension and supports mental well-being.
Monitor Your Blood Pressure
Blood pressure often rises with age, so regular monitoring is essential. Check your levels frequently, especially if heart disease runs in your family. Limit salt and try natural seasonings like rosemary, garlic, and turmeric for flavor.
Staying hydrated supports blood flow and helps your heart function smoothly.
Prioritize Quality Sleep
Quality sleep is essential for heart health. Hormonal changes can make sleep challenging, but good sleep hygiene can help. Keep a consistent sleep schedule to support your body’s internal clock.
Limit caffeine and alcohol in the afternoon and evening to avoid disruptions. Create a calming bedtime routine, like reading or deep breathing, to help you unwind.
Keep Regular Checkups
Checkups help you stay proactive about your heart health. An annual physical and bloodwork allows you to monitor cholesterol, blood pressure, and discuss any new symptoms, like fatigue, chest discomfort, or shortness of breath, with your healthcare provider.
Consider hormone testing as well, as imbalances can impact heart health. Staying informed and engaged helps you protect your heart.
Hormonal changes with age can feel overwhelming, but you have control over your heart health. Adopting heart-healthy habits can transform these changes into opportunities to build a stronger, healthier heart. Caring for your heart will improve your physical health, energy, mood, and quality of life for years to come.
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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
