The importance of heart health for women in midlife: 8 habits to adopt

Love is in the air in February, which is definitely good for our hearts - be that romantic love, love for our friends, love for our pets (my cat Willow is showered with love and kisses on her little head every day!) and many other types.

February is also Heart Health Month and for me and other women in midlife, our heart health is especially crucial. Oestrogen plays a protective role in maintaining healthy blood vessels and regulating cholesterol levels. When we go through menopause, the natural decline in the hormone oestrogen means we are at greater risk of heart disease.

We may gain weight too which adds to the problem. Before we hit menopause oestrogen helps store fat in our hips and thighs but afterwards the low oestrogen levels means it moves to our tummy, leading to that more apple shape.

Plus, a slower metabolism means despite eating what we used to and/or exercising we can still put on weight. On top of that muscle mass also declines, reducing our calorie burning efficiency. Not to mention that some women experience increased insulin resistance, meaning the body is less efficient at processing sugar, leading to more fat storage.

The British Heart Foundation suggests 3 in 10 women in the age group 55-64 have high blood pressure and 45% have high cholesterol. So, as oestrogen levels decrease for women in midlife, it becomes essential that we adopt heart-healthy habits such as eating well and exercising to help replace that loss and protect the heart.

In this article, I'll be sharing eight healthy habits for heart health.

Understanding the heart-oestrogen connection

Oestrogen helps keep arteries flexible, allowing them to expand and contract to accommodate blood flow. It also helps manage cholesterol by increasing high-density lipoprotein (HDL), the 'good' cholesterol, and lowering low-density lipoprotein (LDL), the 'bad' cholesterol.

When oestrogen declines, women become more susceptible to high blood pressure, high cholesterol and atherosclerosis (hardening of the arteries), which raises the risk of a heart attack and stroke.

Importantly though, I think it's crucial we focus on self care and self love too, and try to accept the changes that are happening to our bodies, although they can be frustrating and distressing.

We can do this by not cutting out foods, resorting to erratic eating patterns or fad diets. Instead, we can choose nourishment and kindness to help keep ourselves well now and into the future.

The good news is that there is lots we can do to help protect our heart in terms of what we eat, exercise and lifestyle habits.

Healthy habits for heart health

A strong, healthy heart ( and body) needs good food! By making smart food choices, we can help reduce the risk of heart disease, lower cholesterol levels, and maintain healthy blood pressure. 

1. Eat more plant-based foods

There is so much more information now about the nutritious value of fruits, vegetables, whole grains, nuts and seeds which are packed with essential vitamins, minerals and fibre that support cardiovascular health. These foods help lower cholesterol levels, reduce blood pressure, and provide powerful antioxidants that protect against heart disease.

Aim to fill half your plate with a wide range of colourful veggies at every meal! Think kale, spinach, savoy cabbage and broccoli. Try something different each week to add diversity and support good gut health. I always add something different to my shopping list and try a new recipe on a Sunday.

My roasted cauliflower with raisin, walnut and chilli recipe is a great place to start!

2. Choose healthy fats

Healthy fats, such as omega-3 fatty acids, play a key role in reducing inflammation and keeping your heart functioning properly. Eating fatty fish like salmon, trout, and sardines in your diet, along with plant-based sources like flaxseeds, chia seeds and walnuts.

Sardines and tomatoes on sourdough toast with a handful of rocket or watercress makes a delicious and nutritious light lunch. Swap butter or margarine for heart-friendly extra virgin olive or avocado oil.

3. Cut back on processed foods

   
   

Highly processed foods often contain trans fats, excessive salt and added sugars—which have been found to play a major part in heart disease. These ingredients can contribute to high blood pressure, weight gain and elevated cholesterol levels.

Stick to whole foods whenever possible and cook from scratch. Read labels carefully to avoid hidden unhealthy ingredients such as artificial sweeteners, gums and additives. If you don't recognise them as items in your kitchen cupboard then they are not what your body wants to eat!

4. Boost fibre intake

We need 30g of fibre a day but most of us are only eating a small percentage of that. Soluble fibre or roughage - found in foods like oats, beans, lentils, and apples - helps reduce levels of LDL (bad) cholesterol by binding to cholesterol molecules and removing them from your body.

High-fibre foods together with protein aids digestion and keeps you feeling full for longer, which can help maintain a healthy weight—a crucial factor in heart health. 

5. Hydrate! 

   
   

Drinking enough water is essential for proper circulation and blood flow as well as energy and cognitive functions. Dehydration can thicken the blood, making it harder for your heart to pump efficiently. Aim for at least 8 glasses of water per day, and consider herbal teas or infused water with fresh fruits and herbs for added flavour and benefits.

6. Motion is lotion

February can still be cold and miserable but moving 20 -30 minutes each day (the NHS advice is 150 minutes a week) is key for our heart health and overall wellbeing. Try some yoga, pilates, or even a 15-20 minute routine in your living room with some hand weights or tins of beans.

Another option is to bundle up and take a brisk walk in nature. The fresh air and crisp scenery can be invigorating and lift your mood. Sunlight first thing in the morning is so important as it helps set our circadian rhythm. 

Stretching, flexibility and mobility exercises can hep counteract stiff joints. Find something you enjoy which means you will do it! For me it is group exercise classes as I enjoy the music and upbeat atmosphere. I've also made many friends through it over the years.

7. Silence stress

   
   

Keeping stress levels under control as too much cortisol, our stress hormone, can affect heart health.  Aim for 6-8 hours of restful sleep per night to allow the body to repair and regulate cardiovascular function. To help with this, have a regular and consistent bed time routine to relax you such as a hot drink, epsom salt bath, a spritz of lavender oil on your pillow and a good book to read in bed. Try some deep breathing morning and night to help the nervous system relax and aid digestion.

8. Know your numbers 

Routine check-ups with your GP or pharmacy can detect early signs of heart disease. If you are aged 40-70 you can have a free health check - which monitors blood pressure, cholesterol levels, blood sugar and weight - to stay on top of your heart health.  

A note to leave on

Accepting and embracing our body changes in midlife is also a journey of self-love, self-compassion and gratitude for all your body has done for you. I have certainly had my own struggles with resentment but wishing for the past and how we used to be can make us feel stuck.  Menopause is a life change and your body is adapting, but it is still supporting and sustaining you.

Social media is also full of seemingly perfect people living perfect lives but this is often not real life. Try and focus on your own achievements, what you have and how you feel each day, such as your energy levels and overall wellbeing.

This point in our lives is the time we do need to make a conscious effort to protect our hearts and health. Do the things that bring you joy and pleasure and be with those who love and support you. Find happiness in the small things such as a coffee with a lovely friend. Remember to speak kindly to yourself and eat to nourish, not punish.

 Love your heart and yourself today and every day through February and beyond!

Don't forget to check out my favourite heart-healthy recipe: roasted cauliflower with raisin, walnut and chilli.

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