Are you a girl approaching menopause? In that case, there’s no higher time to transition to the Mediterranean eating regimen for coronary heart well being. In keeping with a brand new examine in Frontiers, it might be the reply to lowering your danger of heart problems1.
“Since coronary heart illness continues to be the main explanation for loss of life in ladies, we are able to’t ignore this,” says Kim Shapira, registered dietitian, writer of This Is What You’re Actually Hungry For, and founding father of the Kim Shapira Methodology.
The Particulars of the Examine
The examine authors explored the results of a Mediterranean eating regimen on the lipid ranges and physique composition of 9 menopausal and 5 perimenopausal ladies. The examine individuals ate a eating regimen made up largely of entire plant-based meals, fish, olive oil, and nuts, they usually additionally averted processed meals and refined sugars. Along with these dietary modifications, they took two varieties of dietary supplements: a phytosterol-based complement containing bergamot, prickly pear extract, and vitamin B1, in addition to an omega-3 fatty acid complement.
The authors noticed “considerably improved lipid profiles” typically as quickly as two months after starting the protocol. These findings have been additionally accompanied by reductions in whole ldl cholesterol and waist circumference, each of that are danger elements for coronary heart illness.
Whereas the examine authors be aware that large-scale, managed research are nonetheless warranted to verify the outcomes, it’s a promising end result. For these searching for non-medical methods of managing the elevated danger of heart problems concurrent with menopause, these findings recommend a change in eating regimen might make all of the distinction.
“Interventions that stabilize ldl cholesterol, cut back irritation and assist our vascular well being are game-changing,” says Shapira. “Meals and way of life can forestall drugs and illness.”
Why Perimenopausal Girls Have to Take Coronary heart Well being Severely
It’s important to think about coronary heart well being at each stage of life — however some phases are much more vital than others. In keeping with Dr. Pete Sulack, a nationally revered healthcare supplier, latest most cancers survivor, and founding father of The Be Resilient Program, it’s significantly vital within the leadup to menopause.
“Menopause triggers a organic shift that few ladies are totally ready for,” he explains. “As estrogen ranges fall, the protecting buffer in opposition to coronary heart illness begins to erode.”
He’s seen firsthand the methods during which ladies’s our bodies change as they method this organic shift. “Triglycerides improve, insulin sensitivity drops, and systemic irritation rises,” he says. “What many don’t understand is that heart problems turns into the #1 explanation for loss of life in postmenopausal ladies, typically silently.”
How Menopause Impacts Cardiovascular Well being
Heart problems is already the main explanation for loss of life in ladies total, however in line with a 2020 analysis evaluation in Circulation (the journal of the American Coronary heart Affiliation), there’s a “notable improve within the danger for this illness after menopause2.”
So what occurs throughout menopause that impacts coronary heart well being? In keeping with Lena Bakovic, MS, RDN, CNSC at VNutrition, this danger is linked to lowered estrogen ranges. “Estrogen carries a cardioprotective impact, minimizing the inflammatory response and lipid profile/atherosclerotic modifications,” she says. “Estrogen naturally helps defend our coronary heart and blood vessels. Because the estrogen stage drops, our safety fades. That is the place we see levels of cholesterol creep up, blood stress rise and a rise in our danger for coronary heart illness.”
And in line with Courtney Pelitera, MS, RD, CNSC at Reside it Up, menopause additionally results in a lower in metabolism and muscle mass. In flip, this will result in weight acquire, insulin resistance, hyperlipidemia, and hypertension. “These all are related to cardiovascular and coronary heart illness,” she says.
The Advantages of the Mediterranean Food regimen for Menopause
None of our specialists are in any respect stunned that adopting a Mediterranean eating regimen decreased danger elements for coronary heart illness in menopausal ladies. “The analysis merely confirms what purposeful drugs and ancestral cultures have lengthy identified: what we eat both fuels illness or fights it,” says Sulack. “These findings are thrilling, however not shocking.”
Shapira agrees. “The Mediterranean eating regimen has received each award for well being, mind and longevity advantages for the final 40 years,” she says. “This examine is extra validation.” Pelitera additionally notes that given earlier analysis linking the Mediterranean eating regimen to improved blood lipid ranges, blood stress, and even weight management, the noticed enhancements on physique composition and lipid profiles make sense.
“The Mediterranean eating regimen is predicated on entire, plant meals, omega-3 wealthy fish, and lean meats,” says Pelitera. “Adjustments in lipid profile and physique composition [are] typically seen with a rise in fiber, which the Mediterranean eating regimen promotes (greens, entire grains, lowering fried meals, and so on.).”
The Mediterranean Food regimen May Make a Distinction Quicker Than You Count on
What struck Dr. Joseph Mercola, Board Licensed Household Medication Doctor and writer of Your Information to Mobile Well being, was much less concerning the outcomes themselves and extra how rapidly they have been noticed.
“Inside just a few months, levels of cholesterol dropped, HDL rose, and waist measurements improved,” he says. “This exhibits you don’t want to attend years to see outcomes — your physique rewards you swiftly whenever you give it the appropriate nourishment.”
A examine revealed in Scientific Experiences additionally confirmed this eating regimen might cut back the severity of scorching flashes and sexual discomfort linked to menopause3. This makes this new proof all of the extra encouraging for girls trying to offset the detrimental unwanted effects of the hormonal change.
Supplementation Is Key
Whereas the Mediterranean eating regimen alone is definitely an effective way of bettering coronary heart well being, the precise dietary supplements examined by the examine authors undoubtedly performed an element in lowering the danger of heart problems for girls.
“This eating regimen isn’t nearly particular person meals, it’s about synergy,” says Sulack. “The mix of wholesome fat (olive oil, wild fish), phytonutrients (greens, herbs), and fiber (legumes, seeds) creates a metabolic atmosphere that’s laborious for illness to thrive in.”
Omega-3 fatty acid supplementation particularly has been beneficial by the American Coronary heart Affiliation for years. Current analysis additionally continues to verify the advantages of fish oil and different omega dietary supplements on the discount of heart problems danger elements, together with elevated lipid ranges4.
Phytosterols, in the meantime, “work in serving to to scale back the absorption of LDL levels of cholesterol,” explains Bakovic. Mixed with the decreased irritation and decrease triglyceride ranges inspired by the omega-3 fatty acid supplementation, it’s the proper trifecta of a well being booster.
“You’re taking a look at a three-pronged method,” explains Mercola. “The Mediterranean eating regimen provides antioxidants and anti inflammatory compounds from entire meals. Phytosterols from sources like bergamot and prickly pear assist block ldl cholesterol absorption, and omega-3 fat cut back triglycerides whereas supporting mitochondrial membranes. Collectively, they right lipid imbalances, decrease cardiovascular danger, and counter the estrogen dominance that many ladies face in midlife. By combining these methods, you reinforce your metabolic pathways from a number of angles.”
Way of life Adjustments for Coronary heart Illness Prevention
Different way of life modifications can additional lower your danger of coronary heart illness, resembling making certain you’re getting ample sleep. A examine revealed this summer time within the journal Menopause confirmed that poor sleep was a prime indicator for elevated danger of coronary heart illness in menopause5.
To this, Mercola provides lowering publicity to estrogen-mimicking chemical compounds in plastics and private care merchandise. “These sneak into your system and worsen the hormonal imbalance,” he says. “Layer these modifications onto a Mediterranean-style template, and also you’ll amplify the advantages.”
Sources:
- https://www.frontiersin.org/journals/vitamin/articles/10.3389/fnut.2025.1645102/full
- https://www.ahajournals.org/doi/10.1161/CIR.0000000000000912
- https://www.nature.com/articles/s41598-025-17578-x
- https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(21)00277-7/fulltext
- https://journals.lww.com/menopausejournal/summary/2025/08000/prospective_associations_of_american_heart.10.aspx
