Perimenopause can feel like a rollercoaster. From fluctuating hormones to shifts in mood and energy, your body is undergoing some significant changes. But did you know that perimenopause can also impact your heart health? Many women don’t realize the link between hormonal changes and heart disease risk until it’s too late.

This post is here to help you stay ahead of the curve. I’ll walk you through how perimenopause affects your heart, the risk factors to watch for, and most importantly, practical, heart-healthy habits that will empower you to prioritize your well-being. By the end, you’ll feel ready to take control of your heart health and live your best life!

What Happens to Your Heart During Perimenopause?

Perimenopause typically occurs in women in their 40s or early 50s as the body prepares for the transition to menopause. During this time, the levels of estrogen—a hormone that plays a protective role in heart health—begin to fluctuate and gradually decrease. Estrogen helps keep blood vessels flexible, improves cholesterol balance, and reduces inflammation. When these levels dip, it sets the stage for changes that can impact your heart.

Hormonal shifts during perimenopause can lead to:

• Higher cholesterol levels 
• An increase in blood pressure 
• Increased buildup of plaque in arteries 

This combination can elevate your risk for cardiovascular disease. While this may sound daunting, there are plenty of proactive steps you can take to promote a healthy heart.

What Are the Risk Factors for Heart Disease During Perimenopause?

Cardiovascular disease causes 35% of deaths in women each year, but it doesn’t have to be the leading cause for you. Understanding the risk factors can help you take control of your health and make protective changes.

Here are some key risk factors to be aware of during perimenopause:

• High Cholesterol: With less estrogen to balance “good” and “bad” cholesterol, LDL cholesterol (the “bad” kind) can increase. 
• High Blood Pressure: Blood vessel stiffness caused by decreased estrogen levels can raise your blood pressure. 
• Weight Gain: Hormonal shifts may lead to changes in metabolism, making weight gain around the belly more likely, which is also a risk factor for heart disease. 
• Diabetes: Fluctuating hormones can influence how your body manages blood sugar. 
• Stress and Poor Sleep: Perimenopause-related insomnia or increased stress levels can also play a role.

The good news? Many of these risk factors can be improved by adopting some simple lifestyle adjustments.

Heart-Healthy Habits for Perimenopause

Making a few changes to your daily routine can have a lasting impact on your heart health. Below are some tried-and-true strategies:

1. Move Your Body 

Exercise is one of the best ways to care for your heart. Aim for at least 150 minutes of moderate aerobic activity per week (think brisk walking, dancing, or cycling). Add strength training twice a week to build muscle and boost metabolism. Not sure where to start? Yoga and Pilates are also great for improving circulation and reducing stress.

2. Eat for Your Heart 

A heart-healthy diet during perimenopause focuses on nutrient-dense, whole foods. Here’s what to emphasize:

• Healthy Fats: Opt for avocados, nuts, seeds, and olive oil. 
• Fiber-Rich Foods: Think whole grains, beans, and plenty of fruits and veggies. 
• Omega-3s: Fatty fish like salmon or plant-based sources like chia seeds can help reduce cholesterol. 
• Limit Processed Foods: Reduce sodium, added sugars, and trans fats where you can. 

Pro tip? Add heart-boosting superfoods like dark leafy greens, berries, and legumes into your meals. Your heart (and tastebuds) will thank you.

3. Stress Less 

Stress management is a critical piece of heart health, especially during perimenopause. Chronic stress can increase your blood pressure and cortisol levels. Consider integrating one or more of these techniques into your routine:

• Mindfulness meditation 
• Breathwork exercises 
• Journaling 
• Spending time in nature 

Even just ten minutes a day can make a difference in your long-term health.

4. Prioritize Sleep 

Sleep can feel elusive during perimenopause, but it’s essential for maintaining a healthy heart. Aim for 7-9 hours of quality sleep each night. If hot flashes or insomnia make this difficult, try creating a calming nighttime routine, reducing caffeine intake, or exploring natural sleep aids.

5. Get Regular Screenings 

Who needs guesswork when you can have clarity? Regular health check-ups help you track essential health markers like cholesterol, blood pressure, and blood sugar. These screenings enable early intervention if anything seems off. Proactive care is always the best care.

Why Now is the Perfect Time to Invest in Heart Health

Perimenopause is a transitional phase where hormonal changes can feel unpredictable, but it’s also a powerful opportunity to focus on your health. By being proactive, you can mitigate risks and set yourself up for a fulfilling, healthy future. Whether it’s through exercise, diet, or mindfulness practices, starting small will lead to meaningful results.

Curious about how to create a personalized plan tailored to your unique needs? Dr. Melissa McCarty is here to help. With years of naturopathic women’s health experience, she can guide you step by step toward optimized well-being—including keeping your heart in top-notch shape.

Start Your Heart-Healthy Journey Today

Don’t wait to protect your heart—your future self will thank you. Take the first step by booking a free 15-minute discovery call with Dr. Melissa McCarty. She’ll help you identify your health priorities and create a sustainable action plan that works for you.

Schedule Your Discovery Call Now

Your heart deserves care, your story deserves focus, and your health deserves action. Let’s make it happen together.