Menopause & Heart Health: Cholesterol, Blood Pressure, Lp(a), Calcium Score, Mediterranean Eating, Strength Training & Sleep Tips | The Menopause Reset Podcast
Menopause and heart health deserve your attention—and simple habits go a long way. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain how risk shifts in midlife and share a practical plan to protect your heart without overhauling your life.What we cover Know your numbers: blood pressure (aims like under 120/80 if appropriate), lipids (LDL, HDL, triglycerides, non-HDL), fasting glucose or A1c, waist trends. Extra risk markers: when to ask about Lp(a) and whether a coronary calcium score could refine risk with your clinician. Movement that protects: about 150 minutes/week brisk walking or similar, plus strength training 2×/week and daily NEAT (steps, stairs, standing calls). Food pattern that helps: Mediterranean-leaning plates with plants, protein, and fiber; olive oil, nuts, seeds; fish 2×/week; fewer ultra-processed foods; 25–30 g fiber daily; salt awareness. Sleep & stress: cooler bedroom, dim lights an hour before bed, caffeine by noon, longer exhales during the day, short reset walks after tense moments. HRT & the heart (short version): not prescribed to prevent heart disease; some healthy women starting under 60 or within ~10 years of the final period may have a favorable balance for symptoms. Transdermal estrogen is often preferred when risk factors exist. Red flags: chest pressure, pain spreading to jaw/neck/back/arm, shortness of breath, sudden nausea, cold sweat, unusual fatigue—seek care promptly.Try this tonight: serve a protein-and-vegetables dinner, take a 10-minute walk afterward, and set your bedroom a bit cooler. Place meds/supplements where you will see them for consistency.This week: schedule a blood pressure check and update lipids/A1c if overdue. Do two strength sessions, take three brisk walks, and build a repeatable fiber-rich lunch (beans and greens with olive oil). If family history of early heart disease exists, ask about Lp(a) and whether a calcium score discussion fits you.Keywords: menopause heart health, perimenopause cholesterol, blood pressure, Lp(a), coronary calcium score, Mediterranean diet, fiber, omega-3, strength training, walking, NEAT, sleep, stress, women over 40, midlife women, women’s cardiovascular risk, The Menopause Reset Podcast.Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend building heart-healthy habits in midlife.Next episode: Bone Health & Osteoporosis — strength training basics, calcium and vitamin D, and daily moves that protect your future self.Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.