February is Heart Month—Why Menopausal Women Need to Pay Attention
February is Heart Month, which makes it the perfect time to talk about something that often gets overlooked—how menopause impacts heart health and what we can do to stay strong, vibrant, and in control of our well-being.
Most women focus on hot flashes, weight gain, and mood swings during menopause, but what often isn’t talked about is how the decline in estrogen affects circulation, cholesterol levels, and inflammation—three big drivers of cardiovascular risk.
Estrogen plays a key role in keeping arteries flexible, regulating cholesterol, and reducing inflammation, so as it declines, we need to be extra mindful of what we’re doing to protect our heart. And while hormonal shifts are part of the picture, nutritional imbalances and lifestyle choices play just as big a role. The good news? We have control over those factors.
The Omega-6:3 Ratio—The Hidden Factor in Inflammation
Let’s talk about inflammation and the fats we eat, because this is where so many women unknowingly fuel their own cardiovascular risk. The modern diet is overloaded with omega-6 fats from processed foods and seed oils (soy, corn, canola, sunflower). These fats are inflammatory, and most women are consuming way too much of them without realizing it.
The ideal balance? A ratio of 3:1 down to 1:1 omega-6 to omega-3. But in reality, most people are sitting at 15:1 or higher, which contributes to arterial stiffness, metabolic imbalances, and chronic inflammation—a disaster for heart health.
How do we fix it?
- Ditch processed seed oils and switch to olive oil, avocado oil, and grass-fed butter.
- Eat more omega-3-rich foods like wild-caught fish, flaxseeds, and chia seeds.
- Not just any omega oil will do—the best omega-3s are absorbed when combined with polyphenols, which are currently only found in one particular product called Balance Oil. This combination helps improve absorption and bioavailability, ensuring your cells get the full anti-inflammatory benefits.
The Gut-Heart Connection: What’s Happening in Your Microbiome Matters
If you’ve been following me for a while, you know I always say “Gut health is everything.” Well, when it comes to heart health, that’s true!
Your gut microbiome is responsible for regulating inflammation, blood sugar, and even cholesterol metabolism. Some gut bacteria produce compounds that protect arteries, while others contribute to plaque buildup and vascular inflammation. That’s why gut balance is a huge factor in heart health.
How do we support the gut-heart connection?
- Take a high-quality probiotic to support beneficial gut bacteria—think of it as “fertilizing the flowers” in your gut garden.
- Incorporate The Sludge™—a gut-healing fiber blend that “weeds the garden” by helping to clear out harmful bacteria with a better quality poop!
- Limit sugar and processed carbs, which disrupt gut bacteria and drive inflammation.
The Must-Have Tests for Women Over 40
If you really want to get ahead of cardiovascular risk, lab testing is your best friend. Here are some key tests I recommend:
- Omega-6:3 Ratio Test – Shows fatty acid imbalances that can drive inflammation in the cells.
- Vitamin D serum levels – To help ensure calcium is directed to bones, not arteries.
- Magnesium RBC Test – Magnesium is essential for relaxing blood vessels and regulating blood pressure.
- HbA1c & Insulin Markers – Helps assess blood sugar balance and metabolic health.
- CRP & Homocysteine – Two key inflammatory markers that impact cardiovascular risk.
- Apo B and fibrinogen
Book Your Next Appointment to Learn More About Testing or Get Started with Omega Testing from Home!
Five Simple Shifts to Protect Your Heart in Menopause
The good news? Small, consistent changes can make a huge impact. Here’s where to start:
- Swap out processed oils – No more soy, canola, or corn oils. Switch to olive oil, avocado oil, and grass-fed butter.
- Move daily – Walking 30 minutes a day is one of the best things you can do for heart health.
- Breathwork & Cold Therapy – Helps activate the vagus nerve, reducing stress and promoting better circulation.
- Prioritize sleep – Poor sleep increases cortisol, blood pressure, and inflammation—so make it a priority.
- Key supplements for heart health:
- Omega-3s (EPA/DHA) – Reduces inflammation and supports heart and brain health.
- Vitamin D & K2 – Keeps calcium in bones, not arteries.
- Magnesium – Essential for relaxed blood vessels and steady heart function.
- High quality B Complex
- A High-Quality Probiotic & The Sludge™ – Works together to weed the garden and fertilize the flowers, optimizing gut health, lowering inflammation, and improving nutrient absorption.
The Sludge
B Complex
Magnesium
K2-D3
Probiotics
Final Thoughts: Menopause is an Opportunity, Not a Decline
Here’s the truth: Menopause isn’t the problem—how we navigate it is.
The shifts that come with menopause offer an opportunity to fine-tune our nutrition, gut health, and lifestyle for long-term cardiovascular wellness. Yes, declining estrogen plays a role in heart health, but we have the power to counterbalance those changes through the choices we make every day.
With the right nutrition, gut support, and lifestyle shifts, we can feel stronger, more resilient, and more in control of our health than ever before.
Menopause is not the end—it’s an upgrade when we take charge of our health!
