Prioritising Heart Health in Perimenopause

In light of National Heart Week, I think a blog is warranted so we can discuss the importance of cardiovascular well-being, especially as most of the clients I see are either perimenopausal or entering menopause. This pivotal stage of life brings about profound hormonal changes that can significantly impact cardiovascular health, making it imperative to nurture and prioritise heart wellness. 

What do my hormones have to do with it?

Heart disease doesn't discriminate; it affects both men and women. However, the manifestation, progression, and risk factors often differ between genders. For women, particularly those in perimenopause and menopause, understanding these distinctions becomes paramount. 

Perimenopause, the transitional phase leading to menopause, marks a period of fluctuating hormone levels, notably estrogen. Estrogen is crucial in maintaining cardiovascular health, including regulating cholesterol levels, promoting healthy blood flow, and protecting against arterial plaque buildup. As estrogen levels decline during perimenopause and menopause, women become increasingly vulnerable to heart disease. 

Symptoms and risk factors in perimenopause

In Australia, heart disease remains the leading cause of death for women, earning it the ominous moniker of the "silent killer." Compounding the issue is the subtlety of symptoms in women compared to men. 

While chest pain is a hallmark symptom for men, women may experience subtler signs like fatigue, shortness of breath, nausea, or back pain, which are often overlooked or attributed to other causes, delaying diagnosis and treatment. 

Several factors contribute to heightened heart disease risk during perimenopause and menopause besides hormones, including:

• Age, which is a non-modifiable risk factor, causes the risk to increase significantly post-menopause,

•  Lifestyle factors that we do have control over, such as diet, movement, smoking, drinking, and unmanaged stress, 

• Family history - it’s important to note that although you may genetically be more at risk of heart disease, it is your diet and lifestyle that can turn these genes off and on. 

  
  Given the multifaceted nature of heart health, adopting a holistic approach encompassing diet, lifestyle modifications, and awareness is paramount for women navigating perimenopause and beyond. Nutrition is a cornerstone of heart health, offering a potent arsenal of nutrients and phytochemicals to fortify cardiovascular resilience. 

Heart-Healthy Food as Medicine

Cacao

Instead of milk chocolate, try raw cacao powder, known as the "food of the gods." It's good for your heart, helps lower blood pressure, and balances blood sugar. It's packed with fibre, magnesium, antioxidants, calcium, beta-carotene, and omega-3 fatty acids, all beneficial for your cardiovascular system.

Nuts

Nuts like hazelnuts, almonds, and walnuts are rich in Vitamin E, magnesium, and omega-3 fatty acids. Eating a handful of mixed organic nuts daily is a healthy choice as pesticides tend to accumulate in their fat.

Wild-caught salmon

Omega-3 fatty acids, prevalent in fatty fish, flaxseeds, and walnuts, demonstrate notable efficacy in combating heart disease. These lipids exhibit anti-inflammatory properties, enhance arterial flexibility, and confer cardiovascular advantages.

Tofu / Tempeh

Organic tempeh is a great way to include soybeans in your diet. They can lower bad fats and help keep your heart healthy. Tempeh is preferable to tofu because it's fermented and easier to digest.

Berries and Grapes

The skin and seeds of berries and grapes are packed with antioxidants and beta-carotene, which are good for your heart. Incorporate them into your diet for a sweet and nutritious boost.

I understand how crucial it is to prioritise heart health, especially during the challenging stages of perimenopause and menopause. If you're overwhelmed or unsure where to start, know you're not alone. 

As a nutritionist, I'm here to support you every step of the way. Schedule a free discovery call with me to take the first step towards a healthier heart. Let's work together to create a personalised plan that fits your needs and empowers you to thrive. You deserve to feel your best; I'm here to help make that a reality.