Heart-Healthy Eating During Menopause: Busting Nutrition Myths That Could Be Harming Your Heart

If your browser history includes searches like “why am I always hungry during perimenopause?” or “can spicy food cause hot flashes?”—you’re not alone. With so much conflicting nutrition advice online, especially targeted toward midlife women, it can be hard to know what truly supports your health. 

The reality is: our understanding of nutrition evolves constantly. Science, public policy, wellness trends, and even social media can influence what people believe is “healthy.” While some guidance can help you thrive, misinformation may lead you to invest time, money, and energy in strategies that don’t actually serve your body—especially during menopause, when your cardiovascular health deserves extra attention. 

Why Heart Health Becomes Even More Important in Midlife 

As estrogen levels decline during menopause, your risk of developing cardiovascular disease increases. In fact, heart disease is the leading cause of death among women in the U.S. But here’s the good news: many of the most effective prevention strategies are in your control—like regular physical activity, high-quality sleep, and yes, nutrition. 

Whether you’re considering intermittent fasting, wondering about protein needs, or trying to choose the right foods for hormonal balance, make sure you also consider how those choices impact your heart. 

Menopause and Nutrition: 6 Myths That May Be Holding You Back 

At Lodus, our registered dietitians specialize in women’s health and menopause care. We’ve asked our experts to clear up some of the most common misconceptions about eating for heart health in your 40s, 50s, and beyond. 

Myth #1: You Should Avoid Eggs If You Have High Cholesterol 

The truth: Eggs do contain saturated fat, but not in harmful amounts when eaten in moderation. One egg has about 1.5 grams of saturated fat, and the American Heart Association recommends staying under 13 grams per day for most people on a 2,000-calorie diet. 

Eggs are also a rich source of choline, which supports brain health, and they offer other essential nutrients. The key is balance—not complete avoidance.  

Myth #2: You Need to Cut Out All Sodium If You Have High Blood Pressure 

The truth: Sodium is an essential mineral, and your body needs it to function. The American Heart Association advises limiting intake to 2,300 mg per day, or 1,500 mg for people who are salt-sensitive or have high blood pressure. 

However, cutting out sodium entirely isn’t necessary—and in some cases, like during heavy sweating, you may need more. Your doctor or dietitian can help determine the right limit for you. 

Myth #3: Soy Can Replace Estrogen’s Heart-Protective Effects 

The truth: While soy foods contain phytoestrogens, they are not a direct replacement for the estrogen your body naturally produces. That said, incorporating soy into your diet can offer other benefits, like plant-based protein and potential relief from hot flashes for some women. 

Enjoy soy in its whole forms—like tofu, edamame, or tempeh—as part of a balanced, heart-smart diet. 

Myth #4: Caffeine Is Harmless for Midlife Women 

The truth: Caffeine may trigger hot flashes and temporarily raise blood pressure. Because it can stay in your system for up to 12 hours, afternoon consumption may interfere with sleep—which is also linked to higher blood pressure. 

If you’re sensitive to caffeine, consider switching to herbal teas or decaf, especially later in the day. 

Myth #5: Nuts Are Too Fatty to Be Heart-Healthy 

The truth: Most nuts are loaded with monounsaturated and polyunsaturated fats, which actually support heart health by improving cholesterol levels. While a few, like Brazil nuts and macadamia nuts, are higher in saturated fat, they can still fit into a healthy diet when eaten in moderation. 

Nuts also deliver vitamins and minerals like magnesium, vitamin E, and zinc, making them a smart snack or meal add-on. 

Myth #6: Plant-Based Diets Guarantee Heart Protection 

The truth: While plant-based eating is linked to lower saturated fat intake and better heart health, it’s not a cure-all—especially if there’s a genetic predisposition to high cholesterol or heart disease. 

Whether you eat animal products or not, the focus should be on variety and quality: whole grains, fruits and vegetables, lean protein, and healthy fats. Combine this with regular exercise for the best long-term outcomes. 

Consistency Beats Perfection 

If your family history includes high cholesterol or heart disease, don’t assume you’re powerless—or expect a dramatic turnaround overnight from diet alone. Research shows that lifestyle choices like nutrition and exercise can impact cholesterol levels by 20–30%. While that may not reverse hereditary risks, it does matter. 

Choose movement and meals that feel sustainable. Heart-healthy diets like the Mediterranean, DASH, and MIND plans share common traits, but what matters most is consistency. If you enjoy the food and the activity, you’ll stick with it—and that’s what leads to real results.