Ever get that midlife moment at the doctor’s office—“Your blood pressure is looking a little high…”—and suddenly you’re spiraling in the car like you need to reinvent your whole life by Tuesday?

Take a breath. In this episode of Healthy Her Midlife, I’m walking you through three simple, repeatable habits that can help support lower blood pressure naturally—without extreme workouts, rigid diets, or an all-or-nothing mindset.

We cover:

• Tip #1: Keep it visible (a simple at-home blood pressure tracking routine so one office reading doesn’t hijack your week)

• Tip #2: The movement formula that’s doable in real life: one walk + two strength sessions

• Tip #3: Eat to support blood pressure with realistic “upgrade” ideas (more fiber, more plants, less ultra-processed salt bombs—without pretending you’ll never eat takeout again)

Plus, I share a simple 7-day plan you can start this week to build momentum—calm, practical, and sustainable.

Important note: I’m not a doctor, and this episode is for education only. If you’ve been diagnosed with high blood pressure or take blood pressure medication, work with your clinician.

✨ Want help making this personal to your life?
Book a free 20-minute wellness call here: healthyhermidlife.com/coaching

About Kristine:

I help midlife women get their energy back, feel less stressed, and create simple habits that help their bodies feel better again—without dieting or overwhelm. If you're ready to feel better in your body—with more energy and less stress—you can book a free Midlife Wellness Session with me here — https://healthyhermidlife.com/coaching.

If your cholesterol is creeping up and you’re thinking, “But I eat healthy…” you’re not imagining things—midlife can change the game. As estrogen declines in perimenopause and menopause, many women see shifts in their lipid panel, including a rise in LDL cholesterol (the “bad” cholesterol).

In this episode, I’m sharing five heart-healthy foods that can help lower LDL cholesterol—without dieting, tracking, or turning your life upside down. These are simple, realistic foods you can add to your normal routine to support your heart in this season.

• Why LDL often rises in menopause (even for “healthy eaters”)

• The 5 foods to prioritize:

  • Oats

  • Beans and lentils

  • Walnuts and almonds

  • Ground flax or chia

  • Soy foods

• A simple 7-day plan to start lowering LDL through consistency

• The sneaky saturated fat sources that can trip us up (yes—desserts)

Your turn: Pick two of the foods from today’s list and try them daily for the next week. Consistency matters more than perfection.

Want help personalizing a plan that fits your schedule and preferences? Book a complimentary wellness call: healthyhermidlife.com/coaching
And grab your free Midlife Metabolic Reset Guide: healthyhermidlife.com/reset

About Kristine:

I help midlife women get their energy back, feel less stressed, and create simple habits that help their bodies feel better again—without dieting or overwhelm. If you're ready to feel better in your body—with more energy and less stress—you can book a free Midlife Wellness Session with me here — https://healthyhermidlife.com/coaching.

Heart disease is the leading cause of death for women in the U.S.—and yet many of us still treat heart health like a “someday” problem. In this February episode for American Heart Month, we’re talking about three midlife signs that aren’t always labeled “heart symptoms,” but can be your body’s way of asking for more support.

In this episode, you’ll learn:

• Sign #1: Your stress tolerance has tanked (wired-and-tired, overwhelmed, snacking + doom scrolling, 3 a.m. wake-ups)

• Sign #2: Your energy is crashing by default (morning fatigue, afternoon slumps, and the under-fueling → blood sugar rollercoaster)

• Sign #3: You’re brushing off symptoms because they don’t look “dramatic” (women’s heart symptoms can look very different than the movie-version “clutching chest”)

Plus, I’m giving you a simple 7-day heart-health support plan you can actually do:
✅ a 10-minute walk after one meal most days✅ one easy daily fiber add-on✅ one stress-relieving practice per day (including my favorite 4–6 breathing)

If you want support creating a plan that fits your real life, book a free wellness call. And don’t forget to grab my free Midlife Metabolic Reset Guide for simple, sustainable upgrades that support energy and metabolism.

Educational only—always talk with your healthcare provider about symptoms, concerns, or personal risk factors.

Links:

High-Protein Yogurt Parfait recipe:

https://healthyhermidlife.com/recipe/high-protein-yogurt-parfait/

Book a free wellness call

https://healthyhermidlife.com/coaching

Free Midlife Metabolic Reset Guide

https://healthyhermidlife.com/reset

About Kristine:

I help midlife women get their energy back, feel less stressed, and create simple habits that help their bodies feel better again—without dieting or overwhelm. If you're ready to feel better in your body—with more energy and less stress—you can book a free Midlife Wellness Session with me here — https://healthyhermidlife.com/coaching.