Cholesterol and Menopause: The Good, the Bad, and the Manageable
Balancing Cholesterol in Menopause
Cholesterol—a word that conjures up images of blocked arteries and heart health scares (usually in men) – is a waxy, fatty substance that plays a vital role in the body, building cell membranes, producing essential hormones like oestrogen and testosterone, helping to making bile acids and create vitamin D.
So what’s the catch? Your liver produces all the cholesterol your body needs. When cholesterol is added through food, the surplus starts circulating in your bloodstream building plaques and blocking arteries.
Cholesterol moves through your body via lipoproteins. The balance between the two types of lipoproteins is critical:
Low-density lipoprotein (LDL): Often called ‘bad cholesterol’, it can deposit excess cholesterol in your arteries, forming plaques that restrict blood flow.
High-density lipoprotein (HDL): The ‘good cholesterol,’ works to remove cholesterol from your bloodstream, preventing build-up.
Cholesterol isn’t all bad—it’s all about balance. Too much LDL and not enough HDL can tip the scales, increasing your risk of heart disease and stroke.
Why Your Diet Holds the Key
What you eat can influence your cholesterol levels. Research suggests that the right diet can lower cholesterol by 20–25%.
Cholesterol-related problems don’t develop overnight. They’re the result of decades of imbalance—30 to 40 years in the making. For women, there’s an added layer of complexity. Menopause raises cholesterol levels in about two-thirds of women. This spike affects arterial health and blood pressure, making it even more critical to address the issue early.
Despite the increasing awareness of heart health, many of us are missing the mark. Less than 1% of people follow public health guidelines like the Eatwell Guide. And when it comes to cholesterol management, women often receive less attention than men.
What Can You Do to Manage Cholesterol in Menopause?
Eat more Plant sterols and stanol esters: “The clinical evidence for plant sterols and stanol esters is very strong” (Heart UK). Found in small amounts in plant foods, they can significantly lower LDL cholesterol when consumed at higher concentrations of 1.5–3g daily - reducing levels by 7–12.5% within 2-4 weeks. Fortified foods like Benecol spreads, yogurts, and drinks make it easy to get enough, with a single yogurt drink providing 2g. It’s recommended that they should be taken alongside a meal as eating triggers digestion, so sterols can get to get to work on the cholesterol from food eaten.
Follow A Portfolio Diet: Based on nutrient-dense foods like fruits, vegetables, nuts, seeds, and legumes, this diet is backed by science for lowering cholesterol. The Women’s Health Initiative study 202 included approximately 123,000 post-menopausal women, those who followed the Portfolio diet experienced a 14% lower cardio health risk, and 17% lower stroke risk. It’s flexible approach with ‘do not eat this’ rules though reducing added sugars and processed foods will help.
Fill up on fibre: Found in plant-based foods like oats, beans, fruits, and veggies, fibre binds cholesterol in the intestine, helping to flush it from the body. Eating 5–10 grams/day can lower LDL cholesterol by 5–11+ points. Oats barley, black beans, apples, and carrots are great options, with 1–3 grams of soluble fibre per serving. Eat more fibre but don’t forget to top up on liquids!
Know you numbers: Keeping cholesterol in check helps reduce the risk of heart disease and stroke. Free cholesterol tests are available for those aged 40–74 in the UK to give you a clearer picture of your risk. Genetics can make some people more prone, regardless of lifestyle, but diet and lifestyle have immense power to shape your health. Knowing your numbers is the first step.
Lifestyle Matters
While nutrition is essential, it’s only part of the jigsaw. Exercise is just as important -your heart is a muscle, and like any muscle, it thrives on regular activity. Exercise helps lower blood pressure and improve cholesterol ratios. Other factors at play:
Stress
Excess alcohol
Smoking
The takeaway? Start now. Balance your diet, move your body, and take control of your cholesterol before it takes control of you. Think long-term, and your heart will thank you.
* HEART UK is the UK’s only cholesterol charity, providing support, information and influencing services for families and health professionals. It’s an excellent resource for guidance, diet and more!
December 2024
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Email us for our brochure: hello@positivepause.co.uk
