Are you a lady approaching menopause? In that case, there’s no higher time to transition to the Mediterranean weight-reduction plan for coronary heart well being. In keeping with a brand new examine in Frontiers, it could be the reply to decreasing your threat of heart problems1.
“Since coronary heart illness remains to be the main reason for loss of life in ladies, we will’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 Research
The examine authors explored the results of a Mediterranean weight-reduction plan on the lipid ranges and physique composition of 9 menopausal and 5 perimenopausal ladies. The examine contributors ate a weight-reduction plan made up principally of complete plant-based meals, fish, olive oil, and nuts, and so they additionally averted processed meals and refined sugars. Along with these dietary modifications, they took two forms 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” usually as quickly as two months after starting the protocol. These findings had been additionally accompanied by reductions in complete ldl cholesterol and waist circumference, each of that are threat components for coronary heart illness.
Whereas the examine authors notice that large-scale, managed research are nonetheless warranted to substantiate the outcomes, it’s a promising final result. For these searching for non-medical methods of managing the elevated threat of heart problems concurrent with menopause, these findings recommend a change in weight-reduction plan may 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 life-style can stop drugs and illness.”
Why Perimenopausal Girls Must Take Coronary heart Well being Significantly
It’s important to think about coronary heart well being at each stage of life — however some levels are much more necessary 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 necessary 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 through which ladies’s our bodies change as they method this organic shift. “Triglycerides enhance, insulin sensitivity drops, and systemic irritation rises,” he says. “What many don’t notice is that heart problems turns into the #1 reason for loss of life in postmenopausal ladies, usually silently.”
How Menopause Impacts Cardiovascular Well being
Heart problems is already the main reason for loss of life in ladies general, however in line with a 2020 analysis overview in Circulation (the journal of the American Coronary heart Affiliation), there’s a “notable enhance within the threat 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 threat 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 shield our coronary heart and blood vessels. Because the estrogen degree drops, our safety fades. That is the place we see levels of cholesterol creep up, blood strain rise and a rise in our threat 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 may result in weight achieve, insulin resistance, hyperlipidemia, and hypertension. “These all are related to cardiovascular and coronary heart illness,” she says.
The Advantages of the Mediterranean Weight loss program for Menopause
None of our specialists are in any respect shocked that adopting a Mediterranean weight-reduction plan diminished threat components for coronary heart illness in menopausal ladies. “The analysis merely confirms what practical 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 weight-reduction plan has gained 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 weight-reduction plan to improved blood lipid ranges, blood strain, and even weight management, the noticed enhancements on physique composition and lipid profiles make sense.
“The Mediterranean weight-reduction plan relies on complete, plant meals, omega-3 wealthy fish, and lean meats,” says Pelitera. “Modifications in lipid profile and physique composition [are] usually seen with a rise in fiber, which the Mediterranean weight-reduction plan promotes (greens, complete grains, decreasing fried meals, and so on.).”
The Mediterranean Weight loss program May Make a Distinction Quicker Than You Anticipate
What struck Dr. Joseph Mercola, Board Licensed Household Drugs Doctor and writer of Your Information to Mobile Well being, was much less concerning the outcomes themselves and extra how rapidly they had been noticed.
“Inside a number of months, levels of cholesterol dropped, HDL rose, and waist measurements improved,” he says. “This reveals you don’t want to attend years to see outcomes — your physique rewards you swiftly if you give it the fitting nourishment.”
A examine printed in Scientific Stories additionally confirmed this weight-reduction plan may 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 seeking to offset the unfavourable negative effects of the hormonal change.
Supplementation Is Key
Whereas the Mediterranean weight-reduction plan alone is actually a good way of enhancing coronary heart well being, the particular dietary supplements examined by the examine authors undoubtedly performed a component in decreasing the chance of heart problems for girls.
“This weight-reduction plan 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 substantiate the advantages of fish oil and different omega dietary supplements on the discount of heart problems threat components, 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 diminished irritation and decrease triglyceride ranges inspired by the omega-3 fatty acid supplementation, it’s the right trifecta of a well being booster.
“You’re a three-pronged method,” explains Mercola. “The Mediterranean weight-reduction plan provides antioxidants and anti inflammatory compounds from complete 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 appropriate lipid imbalances, decrease cardiovascular threat, 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 Modifications for Coronary heart Illness Prevention
Different life-style modifications can additional lower your threat of coronary heart illness, similar to making certain you’re getting ample sleep. A examine printed this summer season within the journal Menopause confirmed that poor sleep was a high indicator for elevated threat of coronary heart illness in menopause5.
To this, Mercola provides decreasing 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 enlarge the advantages.”
Sources:
- https://www.frontiersin.org/journals/diet/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
