Menopause and Your Heart: What Every Woman Needs to Know

Today’s topic is Menopause and your heart: What every woman needs to know.

Aging generally increases the risk of heart problems. It’s common for cholesterol and blood pressure to rise with age. However, many health-conscious women are surprised by a spike in cholesterol during or after menopause.

While lifestyle factors can play a role, these increases can also be hormone-driven.

Today, I want to explore the relationship between menopause and cardiovascular well-being briefly.

More specifically, we’ll examine how this life change is associated with cholesterol levels.

Basics – Menopause and Your Heart: What Every Woman Needs to Know

You probably already know about the association between aging and an increased risk of cardiovascular problems.

Age-related heart and blood vessel changes raise cardiovascular disease risk.

Heart disease is a significant cause of disability, potentially limiting activity and reducing quality of life in older adults.

But did you know of the connection between menopause and a higher cardiovascular disease risk?

Menopause, Cholesterol, and Cardiovascular Disease

Estrogen protects the heart.

It is well-established that there is a connection between declining estrogen levels during menopause and increased cholesterol.

Estrogen significantly affects how the body processes lipids (fats).

When estrogen levels decrease, triglycerides and LDL cholesterol (often called “bad” cholesterol) tend to rise.

AMH: A Menopause Signal

Before we get to the evidence supporting the menopause: cholesterol elevation connection, I need to introduce anti-Müllerian hormone (AMH).

Anti-Müllerian hormone (AMH) is a hormone produced by the ovaries.

It’s primarily known for its role in female reproductive health.

Clinicians use AMH levels to assess ovarian reserve, a woman’s remaining egg supply, and potential fertility.

Levels of AMH decline naturally with age, eventually becoming very low or undetectable after menopause.

While traditionally used in fertility assessments, research is now exploring the connection between AMH levels and other aspects of health, including cholesterol levels during the menopausal transition.

Evidence for a Menopause: Cholesterol Link

There is an association between anti-Müllerian hormone (AMH) drops (during menopause) and worsening cholesterol.

In a 2023 study published in the Journal of Clinical Lipidology, researchers examined AMH levels in 1,440 midlife women — participants in the Study of Women’s Health Across the Nation (SWAN), a longitudinal study across various sites in the United States — with data from up to nine visits over 16 years.

The researchers observed a direct link between AMH levels and HDL levels.

The bottom line is this:

The menopausal transition is a period of heightened risk for cardiovascular disease.

Promoting Heart Health – Menopause and Your Heart: What Every Woman Needs to Know

Protecting your heart health involves several key lifestyle choices:

• Stay active: Aim for at least 150 minutes of weekly physical activity. Both strength training and aerobic exercise are beneficial, but any movement is better than none. Consult your doctor about the best activities for you.
• Quit smoking: Smoking is a leading cause of preventable death and significantly damages arteries. Even later in life, quitting improves health and reduces the risk of heart disease, stroke, and cancer.
• Eat heart-healthy: Focus on fruits, vegetables, lean proteins, and high-fiber foods (like whole grains). Limit saturated fats, added sugars, and salt. As we age, salt sensitivity increases, potentially leading to high blood pressure and swelling. Explore the DASH eating plan and USDA dietary guidelines.
• Maintain a healthy weight: Balance calorie intake with physical activity. Controlling portion sizes and including regular resistance training can help.

• Prioritize sleep: Adequate, quality sleep is crucial. Sleep patterns change with age, making sleep more challenging. Talk to your doctor about sleep difficulties or disorders like sleep apnea.
• Manage existing conditions: Work with your doctor to control diabetes, high blood pressure, and high cholesterol, including taking prescribed medications.
• Limit alcohol: Alcohol can worsen existing health issues and interact dangerously with medications, especially as we age.
• Manage stress: Learn stress management techniques like programs, meditation, physical activity, and talking with loved ones. Resources are available through the NIH National Center for Complementary and Integrative Health.

Thank you for reading “Menopause and Your Heart: What Every Woman Needs to Know.”