Cholesterol is not inherently bad. In fact, cholesterol is absolutely necessary, as it forms the walls of every one of the 37 trillion (plus or minus about a billion) cells in our bodies. And we need cholesterol to produce important hormones, such as estrogen, progesterone, and vitamin D.
Our livers use the food we eat to make all the cholesterol we need. Sometimes, the nature of our diet, combined with our lifestyle, can cause high blood cholesterol. When excess cholesterol in the blood combines with fats called triglycerides, the resulting buildup can lead to a higher risk of heart disease and/or stroke.
Cholesterol is transported through the blood in small particles called lipoproteins.
There are two main types of lipoproteins:
- High-density lipoprotein (HDL) tends to prevent cholesterol from building up in the arteries
- Low-density lipoprotein (LDL) is the type of cholesterol that leads to a higher risk of clogged arteries
The relationship between menopause and cholesterol
During a woman’s childbearing years, her estrogen levels remain high. This increased estrogen leads to increased levels of HDL (the good kind). Increased HDL, in turn, reduces the buildup of cholesterol in the blood vessels and helps prevent heart and cardiovascular disease.
Women have a significantly lower risk of heart attacks and strokes than men of the same age.
As perimenopause and menopause approach, estrogen levels decrease. At this age, women may be more susceptible to high blood pressure and their risk of heart disease and heart attacks increases.
In any case, it has been clear for some time that a woman’s postmenopausal estrogen decline leads directly to a corresponding increase in her risk of heart attack and stroke.
Natural Cholesterol Control Solutions for Perimenopause and Menopause
Lifestyle changes can have a significant impact on your cholesterol control. There are a number of changes you can make in your daily life that will not only improve your cholesterol, but also improve other aspects of perimenopause and menopause.
Here are 4 effective solutions for high cholesterol control:
1. Fat Intake
Perhaps the most important dietary change involves fat. Basically, you need to avoid trans fats, reduce saturated fats, and focus more on monounsaturated and polyunsaturated fats. Trans fats are unsaturated fats that have undergone hydrogenation, which can increase LDL and decrease HDL cholesterol. They are found in vegetable shortening, partially hydrogenated vegetable oils, fried foods, margarine, and some processed and packaged foods.
Saturated fats are found primarily in meat, poultry, fish, dairy products, and some cooking oils. These fats should only make up about 5 to 6 percent of your daily calories.
Monounsaturated fats are found in foods such as avocados, olives and olive oil, sesame oil, seeds, and nuts. These fats do not raise LDL levels. Polyunsaturated fats, including omega-3s and omega-6s, are found in fish and shellfish, some nuts (such as walnuts), some seeds (such as sunflower seeds, flaxseeds), and soy products such as tofu and edamame. These fats have been shown to help lower LDL cholesterol without affecting HDL. Omega-3s have been shown to be helpful in reducing the risk of cardiovascular events and are used to treat high cholesterol and triglycerides.
Adjusting your fat intake also includes how you prepare your foods. Avoid frying and breading, trim fat and skin before cooking or eating, and focus on baking, broiling, roasting, poaching, and grilling foods.
2. Make sure you get enough fiber
The beneficial effects of fiber intake on lowering cholesterol have been well studied. Both soluble and insoluble fiber found in many foods (whole grains and cereals, vegetables, fruits, nuts, beans, and legumes) have been shown to help control LDL cholesterol as well as help with other problems common in perimenopause and menopause, including metabolic syndrome, prediabetes, diabetes, high blood pressure, and digestive disorders. The recommended daily fiber intake is 25 to 35 grams.
3. Exercise
Exercise can help you better control your cholesterol levels. Experts recommend 150 minutes a week of moderate-intensity aerobic activity (e.g., walking, jogging, tennis, baseball, swimming, cycling) followed by two sessions of weight training each week for about 20 minutes each. Both aerobic and strength training are beneficial to the cardiovascular system.
If you are new to exercise, are sedentary, or are overweight, be sure to consult your doctor before starting an exercise program. You will want to start low and gradually increase the duration and intensity of your workouts over time.
4. Manage stress
When you are stressed or anxious, your brain produces cortisol and adrenaline, which increase glucose levels and create more triglycerides. Increased triglycerides lead to higher cholesterol levels. Therefore, effectively managing your stress levels can help keep your LDL cholesterol levels in a safe range. It has also been shown that poor stress management can lead to lower HDL cholesterol levels.
