Go Red for Heart Health: Keeping Your Heart Strong Through Menopause

February is here, and that means it’s Heart Health Month! This month is all about going red to raise awareness and show our hearts some love—especially because menopause brings unique heart health challenges that every woman should know about. Heart disease is the leading cause of death for women, claiming one life every minute. This makes heart health critical, especially since menopause plays a significant role in increasing that risk.
Hello Menopause Mondays® family! February is here, and that means it’s Heart Health Month! This Friday, wear red for National Wear Red Day to raise awareness about heart disease and show our hearts some love—especially because menopause brings unique heart health challenges that every woman should know about.

Why Heart Health Matters

Heart disease is often dubbed a “silent killer” because its symptoms in women can be subtle and easy to overlook. While men typically report chest pain, women might experience fatigue, shortness of breath, nausea, or jaw pain. Recognizing these differences is crucial for timely intervention.

Statistics You Need to Know:

  • Heart disease claims the lives of nearly 300,000 women in the U.S. each year—that’s about one in every five female deaths.
  • About 44% of women ages 20 and older have some form of cardiovascular disease.
  • African American women are nearly twice as likely as white women to have a heart attack.
  • Only 56% of women recognize that heart disease is their leading cause of death.
  • Women are less likely than men to receive life-saving treatments like bypass surgery or stents during a heart attack.

Case Study: A 52-year-old woman’s sudden fatigue and lightheadedness during her morning walk turned out to be a heart attack. Her doctor emphasized that early recognition of symptoms—combined with lifestyle changes and hormone therapy—could significantly improve outcomes.

Estrogen & Heart Health: The “Go Red” Connection

Before menopause, estrogen is our heart’s MVP, playing a protective role in keeping our cardiovascular system in top shape. Here’s how it works:

  • Keeps Blood Vessels Relaxed: Estrogen helps blood vessels stay flexible and open, which keeps blood pressure down.
  • Reduces Inflammation: Estrogen fights inflammation, preventing plaque buildup in the arteries.
  • Balances Cholesterol: Estrogen boosts HDL (the “good” cholesterol) while managing LDL (the “bad” cholesterol).

When menopause rolls around, estrogen levels dip, and we lose these protective perks. This hormonal shift makes us more vulnerable to high blood pressure, heart disease, and stroke. It’s time to take action!

Menopause & Heart Health: What Risks Go Up?

Here’s how menopause can affect your heart health:

  • Coronary Artery Disease: With less estrogen, plaque builds up faster, narrowing arteries and increasing heart attack risk.
  • High Blood Pressure: The drop in estrogen can stiffen blood vessels, raising blood pressure.
  • Stroke & Arrhythmias: Fluctuating hormones can trigger irregular heartbeats (arrhythmias) and increase stroke risk.
  • High Cholesterol & Insulin Resistance: Lower estrogen can push LDL levels up and make our bodies more insulin-resistant, increasing the risk of diabetes.

Women who experience early menopause (before age 40) face an even higher risk, underscoring the importance of proactive heart health measures.

Tips for Heart Health Post-Menopause

Go Red is more than a slogan; it’s a heart-healthy way of life! Here’s how you can keep your heart in tip-top shape:

1. Lifestyle Boosts

  • Healthy Eating Plan:  Stick to a heart-healthy diet with lots of fruits, veggies, whole grains, and lean proteins. Consider a Mediterranean diet or intermittent fasting to help balance cholesterol and blood sugar levels. Many women tell me that simply cutting out processed sugar and sticking to natural sugars like in fruit has worked well for them.  Remember, it’s not a diet that you go off and on  — find a healthy eating plan that fits your lifestyle.
  • Exercise: Aim for 150 minutes of moderate aerobic activity each week. Think brisk walking, cycling, or dancing—whatever gets your heart pumping! I have several walking partners. We are so busy solving the world’s problems (BTW no one has called us for advice yet!?!?) that we forget we are exercising.
  • Stress Management: Chronic stress can take a toll on your heart. Try yoga, meditation, breathing exercises, or simply carving out “me time” to recharge.
  • Sleep: Sleep is essential for heart health. Aim for 7-8 hours of quality shut-eye each night. I use an Oura Ring to monitor my sleep.

2. Hormone Therapy (HT)

Starting HT within 6-10 years of menopause may help protect your heart by improving cholesterol levels and lowering cardiovascular risks. Transdermal estrogen (patches or gels) often provides extra heart benefits compared to oral forms. Remember, HT isn’t one-size-fits-all, so consult your menopause specialist to find what works best for you.

3. Listen to Your Heart

Don’t ignore unusual symptoms like fatigue, shortness of breath, or jaw pain. These could signal heart trouble, so check with your doctor if anything feels off.

Spread the Word

Heart health isn’t just a personal mission—it’s a community effort. Share your knowledge with friends and family, encourage them to wear red on National Wear Red Day, and spark conversations about heart health. Together, we can make a difference.

Final Thoughts

Menopause might shake things up, but with the correct information, lifestyle changes, and support, you can keep your heart strong and resilient. Let’s commit to going red this February—for ourselves, our loved ones, and our future.

Stay fearless, fabulous, and informed!

Suffering in silence is OUT! Reaching out is IN!

Sign up for Fearless VaginaTM A Crash Course in Mastering Menopause

Check out my fabulous  Fearless VaginaTM Store

If you want to educate your employees, colleagues, or friends about menopause, look no further! Book Ellen for your next event.

Sign up for Menopause Mondays® Blogs

Be sure to follow me on InstagramFacebook, and LinkedIn.

*EllenDolgen.com does not recommend, endorse, or make any representation about any tests, studies, practices, procedures, treatments, services, opinions, healthcare providers, physicians, or medical institutions that may be mentioned or referenced. The information, including opinions and recommendations, contained on this website is intended for informational and educational purposes only. Such information is not intended to be a substitute for the advice of an appropriately qualified and licensed physician or other healthcare provider.

Share the Post:

Related Posts