Menopause and Cholesterol – What You NEED to Know
As women, our bodies move through profound transitions and menopause is one of the most significant. While hot flushes and sleep disruption often steal the spotlight, one of the less obvious but equally important changes happens silently in the bloodstream: your cholesterol levels.
The Menopause-Cholesterol Connection
During menopause, oestrogen levels drop, and this has ripple effects beyond reproductive health. Oestrogen plays a protective role in the cardiovascular system – it helps regulate lipid metabolism and supports the maintenance of healthy cholesterol levels.
As oestrogen declines, several things tend to happen:
- LDL cholesterol (the “bad” cholesterol) tends to rise.
- HDL cholesterol (the “good” cholesterol) may decrease.
- Triglycerides, another blood fat, may also increase.
This shift creates a less favourable lipid profile, which contributes to the increased risk of cardiovascular disease in postmenopausal women. In fact, heart disease becomes the leading cause of death for women over 50, often catching many by surprise.
Why It Matters
High cholesterol doesn’t typically come with symptoms – until it leads to something more serious. That’s why routine blood tests in your 40s and 50s are essential. Understanding your numbers empowers you to make targeted changes, rather than leaving your health to chance.
It’s not just about what’s on your plate. Hormonal shifts, body composition changes, reduced muscle mass, and increased visceral fat all play a role. Many women find that what used to “work” for their health in their 30s no longer delivers the same results.
What You Can Do
- Prioritize Soluble Fibre: Soluble fibre (from foods like oats, flaxseed, beans, lentils, apples, and psyllium husk) helps bind cholesterol in the digestive tract and reduce LDL levels. Even a small increase can have measurable effects. Try Tracy’s chia seed puddings – a great source of soluble fiber.
- Get Blood Work Done Regularly: At least once every 1-2 years, ask your GP or private provider to check total cholesterol, LDL, HDL, triglycerides, and non-HDL cholesterol. If you’re on HRT, recheck within 6-12 months of starting.
- Move With Purpose: Physical activity can raise HDL and lower triglycerides. Aim for a mix of cardio and resistance training – both support heart health, muscle maintenance, and body composition through menopause.
- Rethink Fats, Don’t Fear Them: Swap saturated fats (found in butter, cheese, and fatty meats) for monounsaturated and polyunsaturated fats like olive oil, nuts, seeds, and oily fish. These can improve your lipid profile, particularly if you reduce trans fats and refined carbohydrates.
- Be mindful of alcohol: Alcohol and sugar can both raise triglycerides and contribute to visceral fat storage. Being mindful, rather than extreme, is key.
- Consider Supplements Carefully: Plant sterols, red yeast rice, omega-3s, and soluble fibre supplements like psyllium can support cholesterol management – especially for women not taking statins or HRT. Always consult a healthcare professional before starting new supplements.
- Explore HRT: Hormone Replacement Therapy has a nuanced impact on cholesterol. Oral oestrogen may raise triglycerides, while transdermal oestrogen is usually neutral or beneficial. It’s not prescribed solely for cholesterol, but it can be part of a broader strategy – especially when menopausal symptoms are also present. For a great chat on menopause weight gain and how to support yourself, listen to Dietician and London Harley Street based Nigel Denby, and our Tracy on Move Daily Talks.
Menopause isn’t a decline – it’s a recalibration. The shift in hormones changes how our body responds to food, movement, and stress. By understanding what’s going on under the surface, you can take meaningful, proactive steps to protect your heart and energy for the long run.
If you’re in menopause or haven’t had your cholesterol checked recently, consider this your nudge. Knowing your numbers now can shape how you feel in ten years. Prevention always beats cure.
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