When menopause hits and estrogen levels decrease, a woman’s risk for heart disease goes up, making lifestyle choices even more important. Watch cardiologist Suzanne Steinbaum, DO, explain how menopause and loss of estrogen impacts heart disease risk.
If you can’t watch the video (above), here is the full transcript below:
When we think of worry the life cycle of the women, in your 20s you are kind of counting the days have your period and then even your 30s you are counting the days to have your period trying to get pregnant, then your 40s you want to hold on to that estrogen for as long as you can. Because once menopause hits, and the estrogen decreases, that increases the risk of heart disease.
As you go through menopause and there is a decrease in estrogen, we lose all that protection from on our hearts. Our arteries become more susceptible to plaque formation, and our bodies increasing LDL the bad cholesterol, and there’s a decrease in HDL, the good cholesterol. So about 10 years after menopause, there is an increase in heart disease that is equal to a man’s 10 years before menopause is exactly when things change.
What I always say is, train for menopause like you are training for a marathon. And that way, you can keep your risk of heart diseases as low as possible. As you go through menopause, pay attention to your lifestyle. It’s really about exercising and diet, and continuing to take care of yourself. If you do that, then your risk of heart disease does not have to go up.
But please go to your doctor, get your blood pressure checked your cholesterol chart, know your sugar levels, keep your weight in check because it’s really hard to keep weight off as you go through menopause, but you can do it. An increased risk of heart disease does not have to happen, but once you go through menopause the tendency is that heart disease does occur.
You can do it, you’ve just got to stick with your lifestyle program.
Here’s a favorite of hubby, brussels sprout! This is tasty even if you’re not a fan of brussels sprouts. Thanks again to America’s Test Kitchen for this lovely recipe. ENJOY!!
Brussels Sprout Salad with Warm Brown Butter Vinaigrette
Serves 6
For maximum efficiency, slice the Brussels sprouts while the shallot-vinegar mixture cools.
3 tablespoons lemon juice
1 tablespoon whole grain mustard
1 tablespoon honey
1 shallot, halved through root end and sliced thin crosswise
¼ cup dried cranberries
Salt and pepper
5 tablespoons unsalted butter
1/3 cup hazelnuts, toasted, skinned, and chopped
1 ½ pounds Brussels sprouts, trimmed, halved and sliced thin
1 ½ cups baby arugula, chopped
4 ounces Manchego cheese, shaved into thin strips using vegetable peeler
DIRECTIONS
1. Whisk lemon juice, mustard, honey and ¼ teaspoon salt together in bowl. Add shallot and cranberries, cover tightly with plastic wrap, and microwave until steaming, 30 to 60 seconds. Stir briefly, making sure the shallots and cranberries are submerged. Re-cover and let cool to room temperature, about 15 minutes.
2. Melt butter over medium heat in 12-inch skillet. Add hazelnuts and cook, stirring frequently, until butter is dark golden brown, 3 to 5 minutes. Off heat, whisk in shallot mixture. Add Brussels sprouts and arugula to skillet and toss with tongs until dressing is evenly distributed and sprouts darken slightly, 1 to 2 minutes. Transfer to serving bowl. Add Manchego, and toss to combine. Season with salt and pepper to taste, and serve immediately.
Here’s a new recipe that I’ve not tried but some of you could and post your comments as to how it tasted and if you liked it and what you change if you made it again. ENJOY!! This recipe is from Americas Test Kitchen taking recipes and making it better and healthier.
Roast Rack of Lamb with Roasted Red Pepper Relish
Serves 4 to 6
We prefer the milder taste and bigger size of domestic lamb, but you may substitute imported lamb from New Zealand and Australia. Since imported racks are generally smaller, in step 1 season each rack with ½ teaspoon of salt and reduce the cooking time to 50 to 70 minutes. A rasp-style grater makes quick work of turning the garlic into a paste.
Lamb
2 racks of lamb (1 ¾ to 2 pounds each) fat trimmed to 1/8 to 1/4-inch, rib bones frenched
Kosher salt and pepper
1 teaspoon ground cumin
1 teaspoon vegetable oil
Relish
½ cup jarred roasted red pepper, rinsed, patted dry, and chopped fine
½ cup minced fresh parsley
¼ cup extra-virgin olive oil
¼ teaspoon lemon juice
1/8 teaspoon garlic, minced to paste
Kosher salt and pepper
1. For the Lamb: Adjust oven rack to middle position and heat oven to 250 degrees. Using sharp knife, cut slits in surface layer of fat, spaced 1/2-inch apart, in crosshatch pattern, being careful to cut down to, but not into, meat. Combine 2 tablespoons salt and cumin in bowl. Rub ¾ teaspoon salt mixture over entire surface of each rack and into slits. Reserve remaining salt mixture for serving. Place racks, bone-side down, on wire rack set in rimmed baking sheet. Roast until meat registers 125 degrees for medium-rare or 130 degrees for medium, 65 to 85 minutes.
2. For the Sauce: While lamb roasts, combine red pepper, parsley, olive oil, lemon juice, and garlic in bowl. Season to taste with salt and pepper. Let stand at room temperature at least 1 hour before serving.
3. Heat vegetable oil in 12-inch skillet over high heat until just smoking. Place one rack, bone-side up, in skillet and cook until well-browned, 1 to 2 minutes. Transfer to carving board. Pour off all but 1 teaspoon fat from skillet and repeat browning second rack. Tent racks loosely with aluminum foil and let rest 20 minutes. Cut between ribs to separate chops, sprinkle cut side of chops with ½ teaspoon salt mixture. Serve, passing sauce and remaining salt mixture separately.
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