Diet & Lifestyle Habits to Reduce Cardiometabolic Risk

February is Heart Health Month; if you’re in midlife, this one’s for you.

When I talk about heart health, I am really talking about something more comprehensive: cardiometabolic disease. It develops when metabolic dysfunction—like high blood sugar, unhealthy cholesterol levels, and inflammation—damages your cardiovascular system.

Cardiometabolic disease includes:

• Heart disease
• Stroke
• High blood pressure
• Type 2 diabetes
• Insulin resistance
• Metabolic Associated Fatty Liver Disease (MAFLD), formerly known as nonalcoholic fatty live disease or NAFLD 
  

Why Does This Matter for Midlife Women?

Heart disease is the #1 killer of women. It often shows up differently in women than in men. Symptoms like jaw pain, nausea, or exhaustion can be just as serious as chest pain. Yet, too often, women’s symptoms are brushed off as stress.

During perimenopause and menopause, estrogen declines, which can lead to:

• Increased belly fat and insulin resistance
• Higher cholesterol and blood pressure
• Inflammation
• Changes in gut microbiome

The good news? Diet and lifestyle are key to preventing and decreasing many of these risks! Early detection is key. To do that, make sure you are up to date on your basic testing lab testing, and if you are at risk or something is out of the ordinary, speak with your doctor about advanced testing. Information helps us take actionable steps.

Diet & Lifestyle Habits to Reduce Cardiometabolic Risk

1. Eat More Fiber – Aim for 25-30 grams for women and 38+ grams for men daily from vegetables, fruits, beans, seeds, and whole grains to stabilize blood sugar and cholesterol.
2. Prioritize Protein at Every Meal – Helps maintain muscle, supports metabolism, and reduces cravings. Depending on your goals, one gram per pound of ideal body weight is a good place to start for those in midlife and beyond.
3. Limit Ultra-Processed Foods – Packaged foods high in refined carbs, sugars, and unhealthy fats drive inflammation and insulin resistance. I get it; they are engineered to taste especially good.
4. Balance Your Blood Sugar – Pair carbs with protein, fiber, and healthy fats to prevent spikes and crashes. Read labels to reduce added sugar. Excess sugar contributes to insulin resistance and weight gain. Sugar hides in sneaky places like salad dressing, tomato sauce, and bread.
5. Eat Omega-3 Faty Acids – Omega-3s are found in wild salmon, walnuts, flaxseeds, and chia seeds. They help reduce inflammation and protect your heart.
6. Fill Your Plate with Plants – Eating a diverse, colorful range of plant foods promotes a diverse microbiome, which improves metabolism, supports blood sugar balance, reduces inflammation, enhances nutrient absorption, supports mood, and strengthens the immune system.
7. Stay Hydrated – Dehydration can increase blood sugar and blood pressure.  One ounce of water (herbal tea, brothy soup …) per pound of body weight is a good place to start. You may need more on days you are sweating a lot.
8. Move Your Body Daily – Strength training and aerobic exercise both help with insulin sensitivity and heart health. If you don’t have a regular exercise routine, start with walking. Even a few minutes a couple of times a day makes a difference!
9. Prioritize Sleep – Aim for at least 7 hours per night. Less than that increases stress hormones and insulin resistance. Dial down your nighttime routine for better sleep. If you or your partner thinks you might have sleep apnea, get it checked.
10. Manage Stress – Chronic stress leads to cortisol spikes, which increase belly fat and blood sugar. Try meditation, deep breathing, yoga, or journaling. We can’t stop stress from our lives, but we can learn tools to manage our response better.

 

Opportunities to Learn More

Blog Post
In case you missed it, I wrote another blog on women and cardiometabolic health a few months ago. You can find it here. You can find another post on blood pressure here.

Working One-On-One with Me
If you’re ready to take the next step in reducing your cardiometabolic disease risk, I’m here to help. Together, we can find the small, meaningful steps that fit seamlessly into your life and move you closer to your goals.

Book an exploratory call (for new clients) or a follow-up visit (for existing clients) at book an appointment.