Once we reach menopause, our bodies go through a number of changes – not just hormonally, but structurally and metabolically too. Two of the most important areas to focus on during this phase are bone health and heart health.
Why? Because oestrogen plays a big role in keeping both of these systems running smoothly. When oestrogen declines, our bones become more fragile and our risk of heart disease increases. But knowledge is power – and there’s a lot we can do to support our bodies during this transition.
❤️ Supporting Your Heart
Oestrogen plays a quiet but critical role in heart health – from managing cholesterol to keeping blood vessels flexible and relaxed.
When oestrogen drops, blood pressure can creep up, and LDL cholesterol (the “bad” kind) tends to rise. That’s why menopause is a key time to give your cardiovascular system some extra TLC.
Here’s how:
🌿 Boost Nitric Oxide
Oestrogen increases nitric oxide, which helps blood vessels dilate and improves blood flow. Luckily, certain foods can do this too!
Beetroot is the shining star here. Celery, cress, spinach, rocket and lettuce are also good sources.
Add them into juices, salads or roasted veg trays for a delicious heart boost.
💛 Manage Cholesterol Naturally
Cholesterol isn’t all bad—it’s essential for cell structure and is the backbone of key hormones like oestrogen and cortisol. But we want to keep the balance right.
If you have had your cholesterol tested, it’s helpful to assess the result together with the inflammatory marker CRP and the blood sugar marker HbA1C. This triage of information gives a good indication of risk. In other words, you can get some reassurance if your CRP levels and HbA1C levels are optimal.
There is genetic risk factor called lipoprotein (a) or Lp(a) which can accelerate the development of plaques. This marker is worth checking if you have a family history of premature heart attacks – the concentration in the blood will remain fairly constant over a lifetime.
These are all tests that we can arrange if you have any concerns.
Plant sterols
There is very strong evidence from trials that plant sterols reduced blood cholesterol levels and are a good natural treatment. Plant sterols have have a similar chemical structure to cholesterol and are thought to reduce LDL cholesterol by competing for absorption in the gut. They are found in small quantities in many plants – layer them into your diet on a regular basis.
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Nuts & seeds – especially almonds, pistachios, sunflower seeds, sesame seeds
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Legumes – such as soybeans, lentils, chickpeas
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Avocados – naturally rich in beta-sitosterol, a key plant sterol
- Fruits & vegetables – including brussels sprouts, broccoli, cauliflower, carrots, apples, and oranges
Beta-glucans
This is a type of soluble fibre that helps lower LDL cholesterol by forming a gel-like substance in the gut, which binds to cholesterol-rich bile acids and helps eliminate them from the body. As a result, the liver has to use more cholesterol to make new bile acids, lowering overall cholesterol levels in the blood. Good sources of beta-glucans include:
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Oats – especially steel-cut or rolled oats (the gold standard!)
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Barley – another top source, especially in its wholegrain form
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Oat bran – super concentrated in beta-glucans
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Mushrooms – especially shiitake, reishi, and maitake (these have a slightly different type of beta-glucan but still offer heart and immune benefits)
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Seaweed – such as kelp or wakame
What’s the Takeaway?
The bottom line always comes back to a colourful, varied, Mediterranean-style diet full of whole foods. That means plenty of plants, pulses, grains, nuts, seeds, healthy fats and lean proteins.
“The Mediterranean diet has been shown over and over again to be incredibly protective for women’s brains and women’s health in general.” – Dr Lisa Mosconi, Neuroscientist
It’s not about cutting out. It’s about adding in. Variety is your superpower – your microbiome and your hormones will thank you for it.