Cardiovascular disease is a common and dangerous disease..

In women, they begin to develop precisely during menopause..

To keep the heart healthy, a woman needs to take care of herself..

Even if you don't have a family history of heart disease, at least stick to the basic rules: Don't smoke.; exercise; stop hypertension by changing your diet to lower your cholesterol and restore normal weight.

Women who undergo hormone therapy after menopause usually live longer than those who refuse it.. For menopausal women, who are at high risk for cardiovascular disease, taking estrogens can cut this risk by almost half..

The researchers suggest that the protective effect of estrogens is in their ability to raise the level of high-density lipoprotein (HDL), which cleans the walls of the arteries from deposits, while lowering the level of low-density lipoprotein, which stimulates the accumulation and deposition of this plaque..

Estrogens, by converting low-density lipoprotein (LDL) to high-density lipoprotein, have a more effective effect on cholesterol regulation than any other drug, scientists say.. They prevent platelet aggregation, keep arteries elastic, and stimulate circulation by dilating small arteries..

Prevention of cardiovascular diseases in menopause.

To give up smoking.

Smoking is the most dangerous habit for women during this period. It also has a powerful negative effect on the heart.. Smoking contributes to vasoconstriction, the formation of blood clots and reduces the supply of oxygen to the heart muscle.. In addition, substances enter the bloodstream that damage the walls of blood vessels, thin them and contribute to the accumulation of platelets on them..

Increase physical activity.

Good physical shape will help prevent the development of cardiovascular disease. Studies have shown that in people who are physically active and do not neglect morning exercises, blood vessels are much healthier and more elastic..

Regular exercise will greatly protect against a heart attack caused by stress or a sudden burst of physical activity.. Any exercise, even short-term, is incommensurably more useful and better than physical inactivity..

An intense 30-minute walk in the fresh air, cycling or working in the garden can really have a tangible positive impact..

Physical exercise reduces the tendency of blood to clot leading to blood clots, improves the ratio of “bad” and “good” cholesterol, contributes to a more efficient use of oxygen by muscle tissues, increases the amount of blood pumped with each contraction of the heart, and during periods of strenuous effort helps to significantly expand. In addition, physical exercise slows down the process of hardening of the walls of blood vessels..

Optimal weight.

Being overweight is bad for anyone's health, but women are far more likely to be obese than men.. In women who are more than 30% over ideal weight, the risk of heart disease increases not only because it overloads the heart, but also raises the level of "

You need to constantly monitor your weight. But in menopause, a woman needs to be especially careful with diets.. An improperly balanced diet can lead to bone loss, the removal of minerals it needs from the body, and a lack of vitamins, so before choosing a diet, consult a specialist.

Cholesterol control.

We have already talked about “good” and “bad” cholesterol and we know that the total amount of cholesterol is not so important, but the ratio between LDL, which contributes to the accumulation of platelets in the arteries, and HDL, whose function is to remove them..

Estrogens help maintain high-density lipoprotein levels until menopause, after which the level of this cholesterol falls, thus increasing the risk of cardiovascular disease..

If you're going to lower your cholesterol, you're aiming for an increase in high-density lipoprotein and a decrease in low-density lipoprotein. What you need to pay attention to first of all and what should be your actions.

Diet.

Follow a diet that restricts fat intake, especially saturated fats found primarily in high-fat meats, butter, whole milk, cream, eggs, vegetable oils from exotic fruits and vegetables, and fats that remain solid at room temperature. Eat unsaturated fats such as olive oil.

Garlic.

Eat more garlic. This herb from the onion family lowers both cholesterol levels and the risk of heart disease..

Calcium.

Get more calcium. Firstly, a diet high in calcium helps increase high density lipoprotein levels and decrease low density lipoprotein levels, and secondly, a sufficient amount of calcium in the diet will help maintain bone mass..

normal weight.

Excess adipose tissue in the body increases the risk of high cholesterol and the development of cardiovascular disease.

Blood pressure control.

Chronically high blood pressure increases the chances of developing angina and heart attacks and is the biggest risk factor for strokes.. Periodically high blood pressure is one of the symptoms of menopause.. However, the longer you keep high blood pressure, the worse it is for the vessels..

Check your blood pressure regularly and if it rises, do everything you can to bring it down. You can use both herbal medicine and medicines. Half of all women with high blood pressure are obese.

However, once you lose those extra pounds, your blood pressure will also drop.. Often, in order to normalize blood pressure, it is enough just to change your lifestyle and give up bad habits..

Smoking.

If you have symptoms of high blood pressure, you should first stop smoking.. This is necessary because the combination of hypertension and smoking is deadly..

Overweight.

Losing extra pounds with a low-fat diet can be remarkably effective in lowering your blood pressure.. In this case, regular exercise will also bring a positive result..

Diet.

Reducing fat in the diet will necessarily lead to an increase in fiber intake: you will have to eat more vegetables and fruits. This, in turn, will have a positive effect not only on the state of blood vessels, but also on the processes of digestion.. Also, limit your salt intake.. It should not exceed 5 g per day.

Calcium.

People who get enough calcium tend to have lower blood pressure than those who don't get enough calcium.. Maybe it's because calcium lowers cholesterol levels..

Introduce more calcium into the diet, and in particular vegetables and fruits rich in this mineral: bananas, melons, zucchini, potatoes, spinach and lentils.

With the cessation of hormone production, the skin also suffers.. The skin is the largest and one of the most complex organs in the human body.. It performs many important biological functions, binding all tissues and organs and protecting the body from dehydration and the introduction of pathogens..

Trofimov.

medbe. en.