Menopause and High Blood Pressure-What Every Woman Needs to Know

Ever wonder if menopause and high blood pressure are connected? You’re not alone.

Many women notice changes in their bodies as they move into midlife—hot flashes, mood swings and fatigue. But one of the things that can easily be missed is a rise in blood pressure.

Let’s break down what’s happening in your body during menopause and why blood pressure might start going up. Plus, I’ll share some simple tips to help keep it in check.

How Hormones Affect Your Blood Pressure

Estrogen plays a surprising role in keeping your blood vessels flexible, which helps maintain healthy blood pressure.

In menopause, as your estrogen levels drop, your blood vessels can stiffen up. This makes it harder for blood to flow easily, and voilà, up goes your blood pressure.

However, not everyone has this happen right away.

In the Study of Women’s Health Across the Nation (SWAN) 35% of women saw a jump in their blood pressure in first year after their last period.

However, by the age of 60 closer to 50% of women developed higher blood pressure.

If you have a family history of hypertension or had high blood pressure during pregnancy you are more likely to have high blood pressure in menopause.

Managing Blood Pressure During Menopause

It’s a good idea to keep an eye on your blood pressure, both at home and during your regular check-ups. If you have “white coat hypertension” (you know, where your blood pressure jumps up just because you’re in the doctor’s office), measuring it at home might give you a more accurate picture.

From the American Heart Association

Heart Health in Menopause

Menopause doesn’t just affect your blood pressure. The drop in estrogen can also affect other risk factors for heart health, like cholesterol levels. As estrogen levels drop, cholesterol levels (especially LDL or “bad” cholesterol) tend to rise by 10-15%, further raising the risk of heart disease.

Check out: Menopause and Cholesterol: Key Diet Strategies to Focus On

Many women also experience abdominal weight gain during menopause, which is linked to metabolic syndrome—a set of conditions, including high blood pressure, that increase the risk of heart problems.

One interesting clue? Hot flashes. Studies show that women who have severe hot flashes might also have a higher risk for heart disease.

Lifestyle Changes to Support Blood Pressure

Lifestyle adjustments can help manage blood pressure during menopause.

• Regular Exercise: Moderate physical activity, like walking, swimming, or yoga, for at least 30 minutes a day can lower blood pressure and improve heart health
• Sleep Quality: Menopausal sleep issues, such as night sweats or insomnia, can raise blood pressure. Try good sleep habits like a set bedtime or relaxing techniques like deep breathing before bed.
• Quit Smoking: Smoking increases the risk of high blood pressure and heart disease. If you smoke, quitting can bring major heart health benefits.​

Diet for High Blood Pressure

Alongside lifestyle changes, a heart-healthy eating style can help lower blood pressure and support your heart overall.

The # 1 eating approach I recommend in menopause is the Mediterranean diet. It focuses on whole grains, fruits, vegetables, healthy fats (like olive oil), and lean proteins, such as plant-based proteins and fish.

Studies show that following this dietary pattern can lower blood pressure and improve heart health. Here’s why:

Potassium-rich foods: The Mediterranean diet includes lots of fruits and vegetables, which are high in potassium. Potassium helps regulate blood pressure by balancing sodium in the body.

Excess sodium tends to make the body retain water, which can raise blood pressure. Potassium also helps relax blood vessels, allowing blood to flow more easily.

Here are some potassium-packed foods to try:

•  Leafy greens: Spinach, kale, and Swiss chard

•  Fruits: Bananas, oranges, melons and apricots

•  Vegetables: Potatoes, sweet potatoes, and tomatoes

Note: If you’re on blood pressure medication, check with your doctor, as some medications can affect potassium levels.

High-Fiber Foods The Mediterranean diet is rich in fiber, which plays a key role in managing blood pressure by supporting gut health. When you eat fiber, your gut bacteria break it down and produce beneficial compounds called short-chain fatty acids (SCFAs).

These SCFAs help to lower blood pressure by supporting a healthy gut lining, reducing inflammation, and improving blood vessel function.

Also see: Is Fiber the Missing Ingredient in your Menopause Health?

Increased plant-based proteins:  The Mediterranean diet is full of plant-based proteins such as beans, lentils and other legumes. Not only are they high in fiber they are also good for your heart by lowering cholesterol.

Get started with: Top 5 Easiest Beans to Digest (and 5 to Avoid at First)

What about alcohol?

A traditional Mediterranean diet often includes moderate wine consumption, particularly red wine. But don’t get too excited—new research questions whether even moderate alcohol is good for heart health.

While past studies suggested red wine compounds like resveratrol might protect the heart, newer research suggests these benefits may be overstated.

In fact, regular alcohol intake, even in small amounts, has been linked to increased blood pressure, heart disease, and certain cancers, particularly in post-menopausal women​.

A lot of women also find that alcohol worsens sleep and hot flashes. Since alcohol disrupts sleep and raises body temperature, it can make menopausal sleep issues worse.

With this in mind, it may be wise to limit alcohol and try mocktails or other non-alcoholic drinks.

For more information see: Is Alcohol and Menopause a Good Mix?

Should I reduce my salt for high blood pressure?

Not everyone with high blood pressure is sensitive to salt, but during menopause, you may become more sensitive. Studies show that women tend to become more salt-sensitive after menopause, which can contribute to fluid retention and higher blood pressure. So, watching your salt intake at this time can be helpful.

The general recommendation for sodium is no more than 2,300 mg (milligrams) a day for adults.

Surprisingly, most dietary sodium doesn’t come from the salt you add at the table, but from processed and packaged foods. Foods like canned soups, deli meats, frozen dinners, and sauces.

Simple ways to reduce your intake:

Limit processed foods: Opt for fresh, whole foods as much as possible. Look for low-sodium options when buying canned or packaged goods.

Reduce salty snacks: Chips, pretzels, and salted nuts can quickly add up in sodium. Choose unsalted or lightly salted versions instead.

Monitoring your blood pressure regularly is crucial, as hormonal changes can increase your risk of high blood pressure. Focus on regular exercise, a Mediterranean style of eating and consider reducing alcohol and salt.

With the right strategies, you can navigate menopause with confidence and good health.