Heart health and hormonal balance are often deeply connected—especially during perimenopause, when fluctuating estrogen levels may increase the risk of cardiovascular issues. Adopting a diet rich in heart-healthy foods could not only help protect the heart but also potentially help regulate key hormones like estrogen, cortisol, and insulin.
Nutrient-dense foods that support heart health often have the added benefit of possibly improving hormonal balance by reducing inflammation, stabilizing blood sugar, and supporting metabolic health. As a health and fitness coach specializing in women’s wellness, Kylie Larson emphasizes the importance of nourishing the body with the right foods to help feel more balanced and energized during perimenopause.
Here are 10 heart-healthy foods that may also support hormonal balance:
1. Salmon
Salmon is one of the best sources of omega-3 fatty acids, which are believed to be essential for heart health and hormone production. Omega-3s may reduce inflammation, support insulin sensitivity, and contribute to mood stability. Salmon is also high in vitamin D, which may play a role in regulating estrogen and progesterone levels.
2. Avocados
Avocados are packed with monounsaturated fats, which may help lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Healthy fats are thought to be critical for hormone production and the absorption of fat-soluble vitamins like A, D, E, and K. Avocados also contain potassium, which may support blood pressure regulation and reduce water retention.
3. Leafy Greens
Spinach, kale, and Swiss chard are rich in magnesium, which may help regulate cortisol levels and improve sleep quality. Magnesium might also support muscle relaxation and blood pressure regulation. The fiber in leafy greens could promote gut health, which is often tied to hormone metabolism.
4. Berries
Blueberries, raspberries, and blackberries are loaded with antioxidants and polyphenols, which may reduce inflammation and oxidative stress—both potentially linked to heart disease and hormonal imbalance. Their low glycemic index might help stabilize blood sugar levels and prevent spikes in insulin and cortisol.
5. Flaxseeds
Flaxseeds are high in omega-3s and lignans—phytoestrogens that may mimic estrogen and help balance hormone levels. Their fiber content could support gut health and promote regular digestion, which is often essential for proper hormone metabolism. Adding ground flaxseeds to smoothies or oatmeal is an easy way to potentially boost nutritional intake.
6. Walnuts
Walnuts provide omega-3s, magnesium, and antioxidants, which may improve cholesterol levels, reduce inflammation, and support brain function. Healthy fats in walnuts might also help stabilize mood and cognitive function, which can sometimes be affected by hormonal changes.
7. Dark Chocolate (70% or Higher)
Dark chocolate is rich in flavonoids, which may improve blood flow, lower blood pressure, and reduce inflammation. It might also boost serotonin and endorphin levels, potentially helping to regulate mood and reduce stress related to hormonal fluctuations. Choosing chocolate with a high cocoa content may ensure more benefits without added sugars.
8. Chickpeas
Chickpeas are high in fiber, plant-based protein, and complex carbohydrates, which may stabilize blood sugar levels and improve insulin sensitivity. They are also a good source of vitamin B6, which might support serotonin and dopamine production—key neurotransmitters for mood regulation.
9. Olive Oil
Extra virgin olive oil is rich in monounsaturated fats and polyphenols, which may reduce inflammation and improve cholesterol levels. Healthy fats in olive oil could also support hormone production and the absorption of fat-soluble vitamins.
10. Sweet Potatoes
Sweet potatoes are high in beta-carotene, which may support progesterone production. Their complex carbohydrates might help regulate blood sugar levels and improve insulin sensitivity, potentially reducing mood swings and fatigue. The fiber content could also promote gut health, which is often key to hormone metabolism.
Kylie Larson further shares her favorite protein sources to help stay lean as a perimenopausal woman in a Reel she posted on her personal Instagram account.
The Link Between Heart and Hormonal Health
Estrogen may help protect the heart by maintaining healthy cholesterol levels and supporting vascular function. As estrogen levels decline during perimenopause, the risk of heart disease can increase. At the same time, hormonal imbalances might contribute to weight gain, fatigue, and poor sleep.
Larson encourages a diet rich in whole, nutrient-dense foods that may help reduce inflammation, improve cholesterol levels, and stabilize blood sugar—factors that are often critical for supporting both heart health and hormonal balance. By incorporating these 10 foods into your daily diet, you might lay the foundation for better cardiovascular and hormonal health—potentially feeling more energized, balanced, and strong. Learn more about Kylie and her methods by visiting her official website and exploring ways to take back your wellness during perimenopause.
Disclaimer: This article is intended for informational purposes only. The information provided is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a healthcare provider before making any changes to your diet, especially if you have any underlying health conditions or are experiencing symptoms of hormonal imbalances. Individual results may vary, and the foods mentioned may not be suitable for everyone.
Published by Jeremy S.
