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  • Writer's pictureLisa Smith

Nourishing Your Heart Health

Updated: Feb 6


hands in a heart shape


What Diet is Heart Healthy?


Embarking on the journey of menopause brings about a myriad of changes, and at the forefront of concern is heart health. 



Women’s Heart Health During Menopause


In this blog post, we’ll explore why maintaining a healthy heart during menopause is so crucial, with a keen focus on the role metabolic health plays in ensuring longevity and overall well-being.



Understanding the Menopausal Shift


Menopause, a natural phase in a woman’s life, is marked by hormonal fluctuations, particularly a decline in oestrogen levels. This hormonal shift is not only responsible for the various symptoms associated with menopause but also plays a significant role in altering cardiovascular dynamics. 


Research suggests that the decrease in oestrogen levels can contribute to an increased risk of heart disease. As an experienced nutritional therapist specialising in women’s health in midlife. My science-based approach acknowledges these changes and aims to empower women in midlife to look after their health, through holistic practices built into their everyday lives.



The Significance of Metabolic Health


Metabolism, the intricate process by which our bodies convert food into energy, undergoes changes during menopause. As oestrogen levels decline, there’s a propensity for weight gain, particularly around the abdomen. 


This change not only impacts one’s physical appearance but is also a key factor in cardiovascular health. Addressing these metabolic shifts becomes paramount in safeguarding against heart-related concerns and promoting a vibrant, healthy life.




Follow Your Heart


heart art


Nutrition Tips for Midlife Women


Here are some nutrition tips to support your heart health:


1. Embrace Heart-Healthy Fats:

Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, play a crucial role in cardiovascular health. These healthy fats contribute to reducing inflammation, managing cholesterol levels, and supporting overall heart function.


2. Prioritise Plant-Based Nutrients:

The power of antioxidants found in fruits and vegetables cannot be overstated. Encouraging midlife women to include a diverse array of plant-based foods in their diet aids in reducing inflammation. An anti-inflammatory diet provides essential nutrients for heart health. Research suggests a Mediterranean or vegetarian diet supports cardiovascular health.


3. Mindful Eating Practices:

Beyond the food choices, advocating for mindful eating practices fosters a positive relationship with food. This approach enhances digestion and absorption of nutrients, contributing to weight loss and overall metabolic well-being.


4. Balancing Macronutrients:

A balanced intake of carbohydrates, proteins, and healthy fats is crucial for managing blood sugar levels and supporting a healthy metabolism. Educating women on the importance of this balance empowers them to make informed dietary choices.


5. Stay Hydrated with Herbal Teas:

Herbal teas, such as hibiscus or green tea, not only provide hydration but also offer cardiovascular benefits. These beverages have been associated with improving cholesterol levels and supporting heart health.




Lifestyle Tips for Heart Health


human heart light

Lifestyle is Key for Heart Health



Here are some lifestyle tips to support your heart health:


1. Regular Physical Activity:

Engaging in regular exercise is a cornerstone of heart health. From brisk walks to yoga or swimming, finding enjoyable activities supports overall well-being and helps manage weight, a crucial aspect for women in midlife.


2. Stress Management Techniques:

Chronic stress can adversely affect heart health. Implementing stress-reducing techniques like meditation, deep breathing exercises, or mindfulness practices is essential for a holistic approach to heart health.


3. Adequate Sleep:

Quality sleep is often underestimated in its impact on metabolic health. Offering practical tips for improving sleep hygiene contributes not only to overall well-being but also to a healthier heart.




Nutritionist in Manchester


Lisa Smith nutritional therapist

Your heart’s well-being is not just a priority; it’s the key to unlocking a healthier, happier life!


Embracing a holistic approach to heart health during menopause is a strategic investment in a woman’s overall well-being. As an experienced nutritional therapist, I advocate for a personalised, science-based approach that addresses the unique needs of women over 35, from perimenopause to menopause and beyond.



Discover the Power of Nutrition!


For those seeking a more personalised health journey, I invite you to book a free online health review. I am a BANT registered Nutritional Therapist and health coach, specialising in metabolic health and weight loss. I help women thrive in midlife for a healthier, happier future. We can work together on my transformative health and weight loss programme, tailored to meet your individual needs from perimenopause to menopause and beyond. Cheshire Nutrition is based in Manchester. I work online with clients all over the UK & Europe. 





DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on my website.



References:


Pallazola VA, Davis DM, Whelton SP, Cardoso R, Latina JM, Michos ED, Sarkar S, Blumenthal RS, Arnett DK, Stone NJ, Welty FK. A Clinician's Guide to Healthy Eating for Cardiovascular Disease Prevention. Mayo Clin Proc Innov Qual Outcomes. 2019 Aug 1;3(3):251-267. doi: 10.1016/j.mayocpiqo.2019.05.001. PMID: 31485563; PMCID: PMC6713921.


Pallazola VA, Davis DM, Whelton SP, Cardoso R, Latina JM, Michos ED, Sarkar S, Blumenthal RS, Arnett DK, Stone NJ, Welty FK. A Clinician's Guide to Healthy Eating for Cardiovascular Disease Prevention. Mayo Clin Proc Innov Qual Outcomes. 2019 Aug 1;3(3):251-267. doi: 10.1016/j.mayocpiqo.2019.05.001. PMID: 31485563; PMCID: PMC6713921.


Tappia PS, Blewett H. Nutrition and Cardiovascular Health. Int J Mol Sci. 2020 Mar 26;21(7):2284. doi: 10.3390/ijms21072284. PMID: 32225035; PMCID: PMC7178170.


Casas R, Castro-Barquero S, Estruch R, Sacanella E. Nutrition and Cardiovascular Health. Int J Mol Sci. 2018 Dec 11;19(12):3988. doi: 10.3390/ijms19123988. PMID: 30544955; PMCID: PMC6320919.





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