Once a woman reaches the age of 50, about the age of natural menopause, her risk for heart disease increases dramatically. In young women who have undergone early or surgical menopause, who do not take estrogen, their risk for heart disease is also higher. Women who have gone through menopause and also have other heart disease risk factors, such as the following, are at even greater risk:
When she was 26, Lara Dietz learned she had breast cancer -- a shock to this mother of two very young children. Then came the second blow. When treatment began, so did premature menopause. "I was having hot flashes," she says. "I felt like I was 55 years old." When menopause occurs between ages 45 to 55, it is considered "natural." When it occurs before age 40 -- regardless the cause -- it is called premature menopause. The ovaries no longer produce an egg each month, so monthly menstrual cycles...
Heart disease becomes more of a risk for women after menopause.
How Can Menopausal Women Reduce Their Risk of Heart Disease?
A healthy lifestyle goes a long way in preventing heart disease in women. Incorporating the following tips into your everyday life may help you reduce your risk of heart disease during and after menopause:
Avoid or quit smoking. Smokers have twice (or higher) the risk of heart attack than nonsmokers. In addition to eliminating cigarettes, stay away from secondhand smoke, as it also increases the risk of heart disease.
Maintain a healthy body weight. The more you are over your ideal weight, the harder your heart has to work to give your body nutrients. Research has shown that being overweight contributes to the onset of heart disease.
Exercise throughout the week. The heart is like any other muscle -- it needs to be worked to keep it strong and healthy. Being active or exercising regularly (ideally, at least 150 minutes total each week) helps improve how well the heart pumps blood through your body. Activity and exercise also help reduce many other risk factors. It helps lower high blood pressure and cholesterol, reduces stress, helps keep weight off, and improves blood sugar levels. Check with your doctor if you have been inactive before increasing your activity level.
Eat well. Follow a diet low in saturated fat; low in trans fat (partially hydrogenated fats); and high in fiber, whole grains, legumes (such as beans and peas), fruits, vegetables, fish, folate-rich foods, and soy.