Cholesterol is a waxy, fat-like substance found in your blood. The liver makes cholesterol or uses it from other sources: dietary cholesterol and saturated fats, cholesterol transported in the blood, or reabsorbed by bile from the digestive tract.
Cholesterol is important for the healthy functioning of the body, which needs cholesterol to build healthy cells and make vitamins and other hormones. But too much cholesterol can lead to serious problems, including heart disease and stroke
Menopause is a time when a woman’s body experiences significant hormonal changes, especially a decline in the hormone estrogen. Estrogen plays a role in maintaining blood lipid balance, helping to protect the heart by increasing good cholesterol (HDL) and reducing bad cholesterol (LDL). As estrogen levels decline, women become more susceptible to high blood cholesterol, especially LDL, which is a major risk factor for heart disease, atherosclerosis, and stroke.
Why Menopause Affects Cholesterol?
During menopause, LDL cholesterol tends to increase, while HDL cholesterol can change in composition, even if the total amount remains the same.
LDL is known as “bad” cholesterol because it contributes to cholesterol buildup and blockages in the arteries. Research has found that before menopause, women tend to have healthier cholesterol levels than men, but after menopause, their LDL levels can become as high or even higher than those of men of the same age.
HDL is often called “good” cholesterol because it helps carry excess cholesterol out of the arteries, and it can become less effective as women go through menopause. Their HDL composition tends to change, even if the total amount remains the same. According to research, this stage is associated with an increase in smaller, triglyceride-rich HDL particles and a decrease in larger, cholesterol-rich particles, which may make HDL less effective at protecting the heart.
What strategies can help lower cholesterol during menopause in women?
There are two main strategies:
1. Change your diet to lower cholesterol
Simple dietary adjustments can help lower cholesterol during menopause and perimenopause.
- Increase fiber and whole grains
Eating plenty of soluble fiber can help lower cholesterol during menopause. Found in foods including beans, barley, and sweet potatoes, soluble fiber binds to cholesterol in the gut to help remove it. Research shows that eating 5 to 10 grams a day can help lower total cholesterol and LDL by 5 to 11 points.
- Minimize processed foods
Ultra-processed foods, such as chips, sweetened yogurt, and frozen dinners, can be bad for your lipid profile. Some studies have found that people who eat a lot of ultra-processed foods have lower HDL and smaller, denser LDL particles, which are more likely to clog arteries. They also have more small HDL particles instead of larger ones, which are heart-protective.
- Favor unsaturated fats
Saturated fats can increase total and LDL cholesterol, so they should be limited. Women in menopause and perimenopause can lower their cholesterol levels by replacing saturated fats like butter with heart-healthy options like olive oil.
Several studies have found that women who eat a healthy diet, high in fish and vegetables and low in animal fat, have lower triglycerides and higher HDL during menopause, while women who eat a diet high in saturated fat and refined carbohydrates have higher triglycerides and lower HDL.
- Eat more fruits and vegetables
Research shows that the more plant products you eat, the lower your risk of dying from cardiovascular disease, because fruits and vegetables contain fiber and phytochemicals that can improve cholesterol by lowering triglycerides.
Adult women should eat 1½ to 2 cups of fruit 16 and 2 to 3 cups of vegetables each day, and the more the better.
- Eat more plant protein
Switching to a diet higher in plant protein has been linked to lower LDL cholesterol. Postmenopausal women can lower their cholesterol by incorporating more beans, lentils, tofu, tempeh, and nuts. Although nuts are relatively high in calories, they provide beneficial unsaturated fats that help lower cholesterol, as well as fiber and heart-healthy micronutrients (vitamin E, magnesium, and potassium) that are beneficial for heart health. One serving (about 1 ounce) of nuts per day has been shown to help lower total cholesterol and LDL cholesterol without increasing weight gain.
- Be careful with alcohol
Research shows that even moderate alcohol consumption can increase cholesterol and triglycerides. Worse yet, women in menopause or perimenopause may experience the unpleasant side effects of alcohol intolerance when drinking alcohol.
2. Lifestyle Changes to Lower Cholesterol
Lifestyle changes are just as important as dietary changes when it comes to improving cholesterol for women in perimenopause or menopause.
Practice these heart-healthy habits:
- Exercise
Cardiovascular exercises such as running, swimming, and cycling can help lower LDL cholesterol and triglycerides while increasing HDL cholesterol and improving its efficiency in your body. Pre- and postmenopausal women who do cardio exercises are actually more effective at improving cholesterol. Resistance training has also been shown to lower total cholesterol, triglycerides, and LDL in postmenopausal women.
- Quit Smoking
Smoking not only increases LDL, but also makes LDL more susceptible to oxidation and sticking to artery walls. Smoking also lowers HDL and compromises the body’s ability to clear cholesterol. Additionally, for women over 44, research shows that smoking is associated with a 25 percent higher risk of coronary artery disease than men of the same age.
- Maintain a healthy blood pressure
Nearly 74 percent of women over 60 have high blood pressure. Research shows that the pressure of high blood pressure damages artery walls, making it easier for cholesterol plaques to form on them. A healthy blood pressure is usually below 120/80 mmHg. So it’s a good idea to monitor your blood pressure at home.
Although high blood pressure and high cholesterol are technically independent risk factors for heart disease, when combined, they work together to increase your risk.
