Take Heart During Perimenopause

Why does your risk for heart disease increase as you approach menopause? 

1. Estrogen helps protect your heart because it keeps:

• Your arteries flexible 

• Your blood vessels relaxed 

• Your cholesterol levels in check 

But, your ovaries start producing less estrogen during perimenopause.

The decline in estrogen = higher risk for heart disease 

2) Metabolic syndrome increases your heart disease risk — and it’s more common after menopause 

Metabolic syndrome is when you have at least 3 of the following:

• Excess belly fat

• High triglycerides

• High blood pressure

• High blood sugar

• Low HDL (“good”) cholesterol

3) Age plays a role

Getting older causes changes in the heart and blood vessels and can lead to heart problems

Heart disease is serious

• Heart disease is the #1 cause of death for women in the U.S. 

• About 1 in 5 women die from heart disease 

• Black women are at higher risk for heart disease compared to other women 

Did you know?

Vasomotor symptoms of menopause, such as hot flashes and night sweats, are linked with a higher risk of heart disease.

Your risk of heart disease is 2x–3x higher after you reach menopause. But, it’s never too late to start protecting your heart.

Get your heart pumping

Physical activity is #1 on the list for good heart health. 

Moving more helps lower your risk for heart disease and other conditions that can hurt your heart including:

• Stroke

• High blood pressure

• Type 2 diabetes

• Cancer

Guidelines for physical activity each week

150 minutes of moderate-intensity exercise like brisk walking (about 22 minutes a day)

or

75 minutes of vigorous aerobic like running

or 

An equal mix of both

+Muscle-strengthening activities 2 days a week 

Change your habits, change your heart 

Lifestyle factors can prevent heart disease. These can include:

• Quitting smoking

• Eating a healthy diet

• Maintaining a healthy weight 

• Getting quality sleep

• Managing your stress

• Getting regular check-ups 

• Keeping your cholesterol and blood pressure in check

• Maintaining healthy blood sugar levels

You can’t stop the hormonal changes that happen during perimenopause. But you can take steps to keep yourself and your heart as healthy as possible.

This educational resource was created with support from Pfizer, a HealthyWomen Corporate Advisory Council member.