Blood Pressure and Menopause: What Women Need to Know

Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps. It’s a vital indicator of cardiovascular health, and keeping it within a healthy range is essential at any age.

For menopausal and post-menopausal women, blood pressure deserves special attention. Hormonal changes, particularly the drop in estrogen, can affect the elasticity of blood vessels, potentially increasing the risk of hypertension (high blood pressure).¹ Some experts suggest that the rise in blood pressure during menopause may be linked to increased BMI or lifestyle changes that often occur after menopause begins.² 

 

How Blood Pressure Works

Blood pressure is measured with two numbers:

• Systolic pressure: the pressure when your heart beats
• Diastolic pressure: the pressure when your heart rests between beats³ 

Healthy blood pressure is typically around 120/80, though “normal” can be determined by your healthcare provider. As women enter menopause, blood pressure often rises, which can increase the risk of heart disease, stroke, and kidney problems.^{2, 3, 4} 

 

Blood Pressure by Age

Blood pressure expectations change as we age:

• In your 40s and early 50s, blood pressure may be slightly lower due to hormonal protection.^{1, 5, 6} 
• After menopause, when estrogen levels decline, arteries may stiffen, leading to higher readings.^{1, 2}
• High blood pressure is more common in women over 60, emphasizing the need for ongoing monitoring.^{5, 6} 

 

Common Causes of High Blood Pressure in Menopause

Several factors contribute to high blood pressure during menopause, including:

• Hormonal shifts (estrogen decline)
• Weight gain or changes in body composition
• Increased stress and disrupted sleep
• Reduced physical activity
• Poor diet (high in sodium and processed foods)
• Smoking

Managing these factors can help maintain healthy blood pressure and overall cardiovascular health.^{2, 7} 

 

Why Women Should Care

Maintaining healthy blood pressure isn’t just about numbers. High blood pressure can silently damage your heart, kidneys, and blood vessels, increasing the risk of:

• Heart attack or stroke
• Heart failure
• Kidney disease
• Aneurysms
• Eye problems
• Dementia⁸ 

Women in menopause are at a unique crossroads for cardiovascular health, making proactive measures more important than ever.

 

Natural and Lifestyle Approaches

There are several ways to support healthy blood pressure and heart function:

 

1. Balanced Diet

• Focus on whole foods rich in potassium, fiber, and healthy fats.
  
  
• Limit sodium, processed foods, and added sugars.⁹ 

 

2. Regular Physical Activity

• Cardiovascular exercises like walking, cycling, or swimming can improve heart health
  
  
• Strength training maintains muscle and improves metabolic health.¹⁰ 

3. Stress Management

• Mindfulness, yoga, and meditation can help lower cortisol, which affects blood pressure.¹¹ 

 

4. Supportive Supplements

• Supplements like MENO Heart + Blood Pressure Support Capsules, containing CoQ10, beets, pine bark extract, and saffron, can support cardiovascular function, circulation, and stress management naturally.
  
  
• These ingredients work holistically to support heart health, metabolic function, and mental health.

 

How Supplements Fit Into Heart Health

While lifestyle habits are foundational, research shows that targeted nutrients, like those in MENO Heart + Blood Pressure Support Capsules, can complement these efforts:

• CoQ10 supports energy production in heart cells and may help maintain normal blood pressure.^12*
• Beets provide dietary nitrates, which can improve circulation and vascular health.^13* 
• Pine bark extract offers antioxidant support for blood vessels.^14* 
• Saffron has been studied for its potential to regulate mood and manage stress, indirectly improving heart health.^{15, 16*}

Using supplements and healthy habits can help maintain cardiovascular wellness throughout menopause and beyond.

 

Monitoring and Professional Care

Regular check-ups and home monitoring are critical:

• Track your blood pressure at least once a week.
  
  
• Discuss any readings consistently above 130/80 mmHg with your healthcare provider.
  
  
• Consider cardiovascular screening post-menopause to assess overall risk.

Early detection and intervention are key to protecting your heart over the long term.

 

Take Charge of Your Blood Pressure

Blood pressure is a silent but crucial marker of heart health, especially during menopause. Hormonal shifts, lifestyle factors, and aging can increase your risk of hypertension, but proactive steps like balanced nutrition, physical activity, stress management, and supportive supplements can help maintain healthy blood pressure and holistic heart health. Taking care of your heart now ensures a stronger, healthier future.

A note on sex and gender: Sex and gender exist on spectrums, and this article uses terms like “male” or “female” to refer to sex assigned at birth. Learn more.