Menopause and Heart Health
SMASH Fish and Omega-3 Fatty Acids in Menopause and Heart Health
Menopause is a significant transitional phase in a woman's life, marked by hormonal changes that can impact various aspects of health, including cardiovascular health. During this time, the risk of heart disease tends to increase, making it a top priority for my nutritional therapy clients and you to adopt heart-healthy habits, including staying mindful of eating habits and choices.
You might find it surprising, given the widespread attention on cancer in women's health discussions, particularly breast cancer, that cardiovascular disease (CVD) actually takes the lead as the primary cause of death in women. It's a significant health concern that often flies under the radar. Each year, over 200,000 women succumb to heart attacks, surpassing the number of women lost to breast cancer by a factor of five. Understanding this reality sheds light on the importance of prioritizing heart health alongside other health considerations.
SMASH Fish
It is not a superfood or new trend but a helpful acronym. SMASH stands for Salmon, Mackerel, Anchovies, Sardines, and Herring. These fatty fish varieties are rich sources of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids are essential nutrients that play a crucial role in maintaining heart health.
A Smashingly Delicious Recipe
SARDINE SALAD CUPS with AIOLI DRESSING
During menopause, which typically occurs around age 50, a woman's body goes through significant hormonal changes, particularly a decrease in estrogen levels. Estrogen plays a vital role in protecting the heart by helping to maintain healthy blood vessels and controlling cholesterol levels. As estrogen levels decline, women become more susceptible to heart-related issues.
Here's how menopause can impact heart health:
Changes in Cholesterol: Estrogen helps to regulate cholesterol levels in the body. When estrogen levels drop during menopause, there can be an increase in a type of LDL cholesterol that is dense and small, with a decrease in HDL cholesterol, raising the risk of heart disease. It is important to get annual blood test and check in with your medical doctor to track your biomarkers.
Increased Risk of Cardiovascular Disease (CVD): Studies have shown that women post-menopause have a higher risk of developing cardiovascular diseases such as heart attacks and strokes compared to pre-menopausal women. This underscores the importance of monitoring heart health during and after menopause.
Metabolic Changes: Menopause can lead to changes in metabolism and weight distribution, further contributing to heart health issues if not appropriately managed.
You might wonder how tot support heart health during menopause.
One great way is by incorporating heart-healthy foods into your diet, like fish rich in omega-3 fatty acids.
Omega-3s During Menopause:
When estrogen levels decline, women become more susceptible to cardiovascular risk factors such as high cholesterol, inflammation, and high blood pressure. Incorporating omega-3-rich SMASH fish into the diet can be particularly beneficial during this time:
Hormonal Support: Omega-3 fatty acids may help alleviate some menopausal symptoms, such as hot flashes and mood swings, by supporting hormonal balance and reducing inflammation.
Cardiovascular Protection: The anti-inflammatory and lipid-lowering effects of omega-3 fatty acids can help mitigate the increased cardiovascular risk associated with menopause, supporting heart health during this transitional phase.
Incorporating heart-healthy foods like salmon into your diet can help support your heart health during menopause and beyond. Remember, caring for your heart is essential for overall well-being, especially during this transformative stage of life.
The connection between omega-3 fatty acids and heart health is especially noteworthy since heart disease is the number one cause of death in the U.S. Eating SMASH fish twice a week is directly linked to lowering this risk.
Incorporating SMASH Fish into the Diet:
Including SMASH fish like salmon, mackerel, anchovies, sardines, and herring in your diet can be a delicious and effective way to boost your omega-3 intake. Try incorporating these fish into meals at least twice a week to reap the heart-healthy benefits.
By prioritizing omega-3-rich SMASH fish in your diet during menopause, you can support heart health and overall well-being during this transformative stage of life.
Remember, alongside a healthy diet, it's essential to maintain regular physical activity, manage stress, and avoid smoking to support heart health during menopause and beyond.
