Eating for a healthy heart after 40

What a heart-healthy way of eating includes

ODPHP (US) says that eating healthy can help lower your risk of heart disease. In its words, a heart-healthy diet has little saturated fat, added sugars, or sodium, which is another word for salt. [1]

The CDC (US) adds that people should eat plenty of fresh fruits and vegetables and fewer processed foods. It also says that limiting salt in your diet can lower your blood pressure. Our articles on salt and added sugar, and on fruit, vegetables and fiber, cover these points in more detail. [4]

Fats: which to limit and which to choose

MedlinePlus (US) says that the fat in your food plays a major role in your cholesterol levels. It also says that not all fats are the same. The CDC (US) says that a diet with many foods high in saturated fat and trans fat may add to heart disease. [2] [4]

MedlinePlus (US) lists fats to try to avoid. They include saturated fat, found in butter, solid shortening, and lard, and trans fat. It says trans fats are found in vegetable shortenings, some margarines, crackers, cookies, and snack foods. It suggests trying to replace these fats with oils such as canola, olive, safflower, sesame, or sunflower. [2]

ODPHP (US) lists avocados, nuts, and fish such as salmon and sardines as foods with healthy unsaturated fats. [1]

Heart health around menopause

MedlinePlus (US) says women can develop heart disease at any age, but the risk increases after your periods stop, usually by age 55. It adds that women whose periods stop before age 40 have a higher risk than other women their age. [3]

MedlinePlus (US) explains that before menopause, the body makes more estrogen, a female hormone that helps guard the heart. During and after menopause, estrogen drops, and the risk of heart disease rises. [3]