Menopause and Heart Health: What Every Midlife Woman Should Know

When most women think of menopause, we picture hot flashes, mood swings, or sleepless nights. But there’s something else happening quietly beneath the surface — something just as important, yet often overlooked: the heart.

Heart disease is the leading cause of death among women globally, and risk rises sharply after menopause. Many of us are caught off guard because heart disease has long been portrayed as a “man’s problem.” But the truth is, our hormones — especially oestrogen — play a key role in protecting our heart health. And when menopause begins, that protection fades.

According to Dr. Jayne Morgan, a cardiologist and women’s health advocate, “Menopause is a time of estrogen loss. Estrogen receptors are not just in the uterus, ovaries, and breasts … but in all organs of a female’s body, particularly the heart.” When oestrogen levels drop, it affects the entire cardiovascular system — the arteries, cholesterol levels, and even the body’s ability to manage inflammation.

Before menopause, oestrogen helps keep blood vessels flexible, maintains healthy cholesterol levels, and reduces inflammation. But as our hormone levels shift, the arteries can become stiffer, blood pressure tends to rise, and the balance between “good” and “bad” cholesterol changes. LDL (bad cholesterol) increases, HDL (good cholesterol) decreases, and fat starts accumulating more around the abdomen. This visceral fat isn’t just cosmetic — it’s metabolically active and contributes to higher inflammation in the body.

When you combine all these changes — less oestrogen, stiffer arteries, more inflammation, and increased belly fat — you create the perfect environment for heart disease to develop. It’s no wonder that cardiovascular risk jumps after menopause.

What’s more, heart disease looks different in women. We often expect the dramatic chest pain shown in movies, but women’s symptoms can be subtle. Dr. Morgan notes that “the first heart attack of a woman is more often fatal than the first heart attack of a man … because we don’t take our symptoms seriously and our doctors don’t take our symptoms seriously.”

For women, early warning signs may include unexplained fatigue, shortness of breath, indigestion, nausea, or discomfort in the back, jaw, or shoulders. These symptoms can be easy to ignore, especially when we’re busy balancing careers, caring for family, or adjusting to midlife transitions. But awareness is everything. The more we understand our bodies, the more we can protect them.

This phase of life can feel uncertain — physically, emotionally, and mentally — but it’s also a moment of great power. Midlife offers us a second chance to take charge of our health and rewrite the next chapter. Dr. Morgan calls menopause a “window of opportunity,” a time to build habits that support your heart and overall wellness for years to come.

So, what can we do?

First, let’s talk about food. The heart thrives on what we eat. Dr. Morgan reminds us that “food is medicine.” A diet rich in whole foods — vegetables, fruits, legumes, whole grains, nuts, and fish — can reduce inflammation and protect blood vessels. In Malaysia, that might mean choosing more plant-based dishes like ulam, tempeh, tofu, and lightly stir-fried greens, while cutting back on sugar, refined carbs, and processed oils. It’s not about strict rules, but about nourishing our bodies gently and consistently.

Next comes movement. You don’t have to become a marathon runner to strengthen your heart. Walking, dancing, swimming, or even gardening counts. Dr. Morgan says, “You don’t need 10,000 steps; fewer still make a big difference.” The key is consistency — move your body every day in ways that you enjoy.

Stress is another major factor. Midlife often brings new emotional challenges — aging parents, grown children leaving home, changing roles at work. Chronic stress raises cortisol levels, which can affect blood pressure, cholesterol, and weight. Simple daily habits like deep breathing, journaling, or gentle exercise can help calm your nervous system and protect your heart.

Sleep, too, becomes vital. Many menopausal women struggle with insomnia or night sweats, but good rest is essential for heart repair. Keeping a cool, dark bedroom, reducing caffeine, and practising a bedtime routine can make a difference.

Regular health checks are also important. Schedule routine screenings for blood pressure, cholesterol, and blood sugar. If possible, ask your doctor about a coronary calcium score, which can detect early plaque buildup in the arteries. As Dr. Morgan says, “I think everybody should do a calcium score at least once in their life.” Knowing your baseline gives you power — it helps you act early rather than react later.

For some women, discussing menopausal hormone therapy (MHT) with their doctor can also be helpful. Timing and individual health factors matter, so it’s not a one-size-fits-all approach. But understanding your options allows you to make informed choices about your body.

Beyond the physical, heart health is also deeply emotional. Midlife can feel like a time of loss — of youth, fertility, or identity — but it can also be a period of rediscovery. The heart isn’t just an organ that pumps blood; it’s where we feel connection, compassion, and joy. When we nurture our relationships, share stories, and support one another, we strengthen not only our hearts but our entire well-being.

That’s where community matters. Being part of a supportive circle, like the Women in Midlife Club, reminds us that we’re not alone in this journey. Sharing experiences, learning from experts, and simply being heard can make the transition feel lighter. When women come together, we create strength — for ourselves and each other.

And while lifestyle and connection form the foundation, some women also find that supplements tailored for midlife can support their body’s natural balance. M+ products, for instance, were developed to help women manage symptoms of menopause naturally and holistically. They’re not meant to replace healthy living but to complement it — like giving your body the gentle nudge it needs to restore equilibrium. Each blend is crafted with care, using plant-based ingredients that align with the body’s rhythm, helping you feel supported through every stage.

Menopause may change our hormones, but it doesn’t define our vitality. This phase can be one of wisdom, clarity, and strength — if we choose to see it that way. It’s a time to listen closely to what our body is saying, to care for our heart, and to build a life that reflects who we are now.

Dr. Jayne Morgan’s message echoes clearly: “Menopause is a time of estrogen loss … This is why heart attacks occur in women at only half the rate of men prior to menopause.” But that doesn’t mean we are helpless. It means we are informed. It means we can act.

Let this be your reminder — not a warning, but an invitation. To eat well. To move often. To rest deeply. To connect meaningfully. And to love your heart — because it’s carried you through every chapter of your life, and it deserves your care now more than ever.

For those walking this path, know that you don’t have to do it alone. Our community and M+ supplements are here to support you through the transitions of menopause — naturally, gently, and with heart.