Wondering if menopause and high blood pressure are linked? You’re definitely not alone. A lot of us notice new things happening in our bodies as we transition into midlife—hello, hot flashes! —but one of the less obvious ones could be a rise in blood pressure.
Let’s dive into what’s really going on with your body during menopause and why your blood pressure might start creeping up, plus some practical tips to help manage it.
How Hormones Affect Your Blood Pressure
Estrogen plays a surprising role in keeping your blood vessels flexible, which in turn helps maintain healthy blood pressure.
But during menopause, as your estrogen levels drop, your blood vessels can stiffen up. This makes it harder for blood to flow easily, and voilà, you’ve got the perfect setup for a rise in blood pressure.
But not everyone experiences this, and the change isn’t always immediate.
In the Study of Women’s Health Across the Nation (SWAN) 35% of women saw a noticeable spike in their blood pressure the year after their last period.
However, by the age of 60 closer to 50% of women have developed higher blood pressure.
If you have a family history of hypertension or had high blood pressure during pregnancy then you are at higher risk.
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 decline in estrogen also impacts other cardiovascular risk factors, such as 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: Nourishing Choices to Boost Heart Health
Many women also experience abdominal weight gain during menopause, which is linked to metabolic syndrome—a collection of conditions, including high blood pressure, that elevate the risk for cardiovascular events.
One interesting finding? Hot flashes might actually be a clue. Studies suggest that women who experience frequent or severe hot flashes could be at a higher risk for cardiovascular disease.
Lifestyle Changes to Support Blood Pressure
Many women find that lifestyle adjustments can significantly 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 disturbances, such as night sweats or insomnia, can elevate blood pressure. Practicing good sleep hygiene, like establishing a regular bedtime routine or using relaxation techniques such as deep breathing, may help improve your blood pressure.
Quit Smoking: Smoking increases the risk of hypertension(high blood pressure) and heart disease. If you smoke, quitting can have significant heart health benefits.
Diet for High Blood Pressure
In addition to the above lifestyle changes, adopting a heart-healthy diet can significantly help lower blood pressure and support overall cardiovascular health.
One highly recommended approach is the Mediterranean diet, which emphasizes whole grains, fruits, vegetables, healthy fats (like olive oil), and lean proteins, such as vegetable proteins and fish.
Studies show that following this dietary pattern can lower blood pressure and improve heart health. Here’s why:
Potassium-rich foods: In the Mediterranean diet, fruits and vegetables are a staple at every meal, offering a rich source of potassium. This essential mineral helps regulate blood pressure by balancing sodium levels in the body. Sodium tends to make the body retain water, which increases blood volume and raises blood pressure.
Potassium also relaxes the walls of your blood vessels, making it easier for blood to flow and further reducing blood pressure.
Here are some potassium-packed options to prioritize:
• 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 may affect potassium levels.
Fiber packed: A Mediterranean diet is high in fiber which plays a vital role in managing blood pressure by supporting gut health.
When you eat dietary fiber, your gut bacteria ferment it and produce beneficial compounds called short-chain fatty acids (SCFAs).
These SCFAs play an important role in regulating blood pressure by supporting the health of the gut lining, reducing inflammation, and influencing blood vessel function.
Also see: Is Fiber the Missing Ingredient in your Menopause Health?
Increased plant-based proteins: The Mediterranean diet encourages an increase of plant proteins and reduction of red meats. Plant-based proteins, such as beans, lentils, and other legumes, are not only rich in fiber but also beneficial for heart health. They have been linked to lower total cholesterol levels and a reduced risk of cardiovascular diseases.
Typically low in saturated fats and high in beneficial nutrients like antioxidants and phytochemicals, they support heart health and help maintain healthy blood pressure.
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, newer research has cast doubt on the idea that even moderate alcohol consumption is beneficial for heart health.
While past studies suggested that compounds like resveratrol in red wine might offer protection against heart disease, more recent research indicates that 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.
Many women also complain that alcohol interferes with their sleep and makes hot flashes and night sweats worse. Since alcohol disrupts sleep cycles and raises body temperature, it can intensify already challenging sleep disturbances.
With this in mind, it may be wise to limit alcohol intake and consider mocktails or other non-alcoholic beverages instead.
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 find yourself more susceptible. Research shows that women tend to become more salt-sensitive post-menopause, which can contribute to fluid retention and elevated blood pressure. This means it might be worth paying closer attention to your salt intake at this stage of life.
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 hypertension. 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.
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