Health
A woman’s risk of heart disease increases after menopause but there are some simple measures you can take to protect yourself – they may even save your life
Heart disease is all too often seen as a ‘man’s’ disease. But women are at risk too, particularly during and after menopause.
Twice as many women die of coronary heart disease each year than of breast cancer, and 30,000 women are admitted to hospital in the UK every year due to a heart attack. Research suggests that survival rates are lower for women than for men.
There are more than 800,000 women in the UK living with coronary heart disease.
‘Changes to a woman’s body during menopause, such as fallen oestrogen levels, are linked with a higher risk of developing cardiovascular disease,’ says consultant cardiologist Dr Sonya Babu-Narayan, associate medical director at the British Heart Foundation (BHF). ‘After the menopause, the chance of a woman having a heart attack is drastically increased.
‘As we women approach menopause, it is a perfect opportunity to reassess our risks of future cardiovascular disease and to take steps to protect our hearts.’
WHO KNEW!
Around 80% of us over the age of 30 have a heart older than our actual age***. Uncover your heart age with the NHS and BHF heart-risk calculator. Visit bhf.org.uk and type in ‘heart age’ to take the test.
TAKE A HIKE
‘Regular exercise is hugely important for a healthy heart,’ says GP Dr Dave Nichols*. ‘UK guidance suggests we should aim to do at least 150 minutes of moderate-intensity exercise every week.’ Hiking is an accessible, moderately intensive activity and more likely than walking to elevate your heart rate. ‘This subsequently lowers our risk of developing heart disease, and can help improve blood pressure control and cholesterol levels,’ says Dr Nichols.
‘Hiking also helps to relieve stress, which can have a big impact on your heart’s health.’
AIM TO EAT 30 DIFFERENT PLANTS A WEEK
It’s important to eat a balanced diet, including a wider mix of plant-based foods. A useful way to do this is to try new types of fruit, veg, seeds, nuts, pulses, beans and herbs. ‘These foods are all lower in saturated fats,’ says Dr Nichols, ‘so they are likely to reduce a person’s level of cholesterol, which can lower your risk of developing ischaemic heart disease – where some parts of your body, like your heart or brain, don’t get enough blood.’
WATCH YOUR PORTION SIZES
Eating too much can cause weight gain, which puts a strain on your heart. It causes fatty substances to build up in your arteries, increasing your risk of a heart attack, and fat laid down around your middle can be particularly harmful to your heart because it raises your blood pressure and
