For example, postmenopausal women who ate 30g of flaxseed per day reduced their risk of cardiovascular disease as seen by lowered LDL cholesterol levels ( 8). These fatty acids may be useful for menopausal women to help manage symptoms.Ĭonsuming foods high in omega-3 fatty acids has been shown to confer excellent health benefits. Healthy fats include unsaturated fats that contain lots of omega-3 fatty acids. Oats – may lower total cholesterol by 5% and “bad” LDL cholesterol by 7% ( 7).Barley – is rich in beta-glucan, a type of soluble fiber that can help lower cholesterol ( 6).
Good choices for whole-grain foods include: ( 4).Īnother study including 11,000 postmenopausal women found women who consumed on average 4.7g of whole-grain fiber per 2000 calories had a 17% lower mortality rate than women who only consumed 1.3g of whole-grain fiber per 2000 calories ( 5). Whole grains are linked with a lower heart disease risk and daily servings have been associated with a 20% lower risk of heart disease and stroke. These include lowering cholesterol and blood sugar levels and preventing constipation. Fiber can with problems women on the menopause regularly have. Whole grains contain lots of fiber and B vitamins. In another study of 746 healthy postmenopausal women, there was a beneficial effect of eating animal and dairy protein on bone strength and microstructure ( 3).Ĭommon dairy foods to eat include milk, cheese and yogurt. In one study, women with the highest intake of dietary vitamin D had a 17% lower risk of early menopause than women with the lowest intake ( 2). This means post-menopausal women are at greater risk of developing osteoporosis and bone fractures.ĭairy products contain all the essential vitamins and minerals you need for good bone health ( 1). Reduced estrogen caused by the menopause can cause bone loss. You’ll want to eat a healthy diet overall, but there are certain foods you should prioritize if you want your diet to help relieve some of the symptoms of menopause.
6 Start Your 28 Day Mediterranean-Style Plan for Menopause Menopause Diet Foods to Choose
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