As a family doctor who is also a Menopause Society Certified Provider, I often talk with perimenopausal and menopausal women. This stage of life brings many changes, and it’s an important time to focus on your heart health. A new study has found that only 1 in 5 women during menopause have ideal heart health, based on the American Heart Association’s Life’s Essential 8 guidelines.

Let’s break this down simply…What are Life’s Essential 8?

These are 8 key things that help keep your heart healthy:

1. Keep your blood pressure in a healthy range
2. Eat healthy foods
3. Be physically active
4. Don’t use tobacco
5. Get enough sleep
6. Maintain a healthy weight
7. Keep your cholesterol in check
8. Keep your blood sugar (glucose) under control

Doing well in these areas helps your heart, your brain, and your whole body feel better and work better.

What did the study show?

The study looked at women going through menopause and found that only 21 percent (about 1 in 5) had “ideal” scores for all 8 areas. That means most women had room to improve. The good news? Women with higher scores were less likely to have heart problems, strokes, or diabetes later on.

The study also showed that keeping blood pressure, blood sugar, and staying away from tobacco were especially helpful. Even if your score isn’t perfect right now, making small changes in just a few areas can still make a big difference.

What can you do?

• Take a walk most days. Even 20 to 30 minutes can help your heart. This can be broken up into smaller time periods during the day.
• Eat more fruits, vegetables, and whole grains AND cut back on processed foods.
• Check your blood pressure regularly and take medicine if needed. Goal BP is less than 135/85.
• If you smoke, quit! Talk to your doctor for support.
• Try to get 7 to 9 hours of sleep nightly. Good sleep helps your heart and brain.
• Know your numbers. Ask your doctor to check your weight, cholesterol, and blood sugar.

You’re not alone

Menopause can feel overwhelming, especially with all the changes happening in your body. But this is also a chance to build healthy habits that will support you for years to come. Small changes now can lead to big benefits later.

Remember, you don’t need to be perfect to be healthier. Start with one goal—maybe going for a walk after dinner or swapping soda for water. Every step counts.

Talk to your doctor, get support from family and friends, and take charge of your health. You deserve to feel strong, supported, and cared for during this important stage of life.