Healthy Fats Perimenopause Meal Plan

perimenopause meal plan

What are your favorite foods high in omega-3 fatty acids? Did you know they can help with one serious perimenopausal symptom?

Omega-3 fats can help perimenopausal and menopausal women with depression. Feeling depressed and anxious are very common symptoms many of my clients wish they could live without.

When estrogen falls, these fatty acids provide support to help the brain create more serotonin, improve circulation, and improve overall mood.

Foods high in omega-3 fatty acids decrease perimenopause symptoms

Omega-3’s in food come from fatty fish like salmon, mackerel, and sardines. Other types of fish and seafood also contain some DHA and EPA, the 2 key types of omega-3’s. Seaweed and other types of algae are vegan sources of these fatty acids.

Other plant foods are sources of ALA and chia seeds are the best. Other good sources are hemp seeds, flax seeds, edamame, and walnuts.

october 2021 meal plan
october meal plan

The omega-3 fatty acids in these foods have also been shown to protect your heart health – a big deal in menopause.

One big concept to remember is that they reduce inflammation in your body. This reduces your risk of so many of the health worries we have because of aging while reducing symptoms of perimenopause.

EPA and DHA can help not only keep your heart healthy, but also help with joint flexibility and might be able to lower cholesterol and triglyceride levels.

Eating foods with these fatty acids can help keep your mood positive. They protect your eyes, brain and nervous system as well as keep your immune system strong.

If you’d like to do some more in depth reading on the benefits of omega-3’s and get some good recipe ideas, check this book out.

I’ve tucked a variety of fish and plant omega-3 foods into this perimenopause meal plan. Add the foods that contain these fats into your meals and snacks often to feel the anti-inflammatory benefits.

Here are some other recipes which feature omega-3 foods that you can try in your meal plans :

Vanilla Chia Pudding with Persimmon

Everything Rolls

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Picture of Jennifer Katz RDN LDN CC

Jennifer Katz RDN LDN CC

Jennifer is a menopause nutrition and lifestyle dietitian. Founder of Balanced Woman Over 40 Method. She helps women understand midlife changes and guides clients to eat well and use lifestyle habits to feel good and minimize symptoms.

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