Menopause – Part 5

Heart Health: AHA Recommendations
Women’s risk for heart disease rises drastically after menopause. The following are recommendations from the American Heart Association for maintaining a healthy heart. I encourage any post-menopausal women to adhere to these guidelines for optimal heart health. Here is a previous post on heart health as well.  
  • 5-9 servings of fruits and vegetables and at least 3 servings of whole grains
  • 2 servings of fatty fish per week
  • 25-35 grams of fiber per day
  • Less than 30% of calories from fat and less than 10% of calories from saturated fat
  • Limit trans fats (combine with saturated fat intake)
  • Less than 300 mg of cholesterol
  • No more than 2400 mg of sodium per day
  • No more than 1-2 glasses of alcohol per day (2 for men, 1 for women)
  • Limit sugar intake
  • Possibly add soy (less than 25 grams of soy protein per day)
  • BMI between 18.5-24.99 and Waist Circumference 35 inches or less
  • 30-60 minutes of moderate to vigorous physical activity most days
Emily Fonnesbeck RD,CD