Cholesterol is an essential waxy substance that the body naturally produces. This fat compound is important for producing hormones, vitamin D, and building cell membranes. However, an imbalance (especially high levels of low-density lipoprotein (LDL)) can lead to plaque buildup in the arteries. This condition, known as atherosclerosis, narrows and hardens the arteries, increasing the risk of: Heart attack, Stroke, Coronary artery disease (CAD).
Menopause often coincides with a stressful and busy time in women’s lives, when their careers are still at their peak and they may be caring for children and parents. Amid these pressures, women often put their health on the back burner, failing to exercise and eat healthily, and neglecting regular health care, including cholesterol testing.
How does menopause affect cholesterol?
Menopause causes significant hormonal and metabolic changes, including changes in cholesterol levels that can affect heart health. As estrogen levels decline during this stage of life, the body’s ability to regulate lipids (such as LDL cholesterol and triglycerides) may be affected, increasing the risk of heart disease.
Estrogen plays an important role in maintaining healthy lipid levels by supporting liver function and regulating cholesterol metabolism. However, as estrogen levels decline, cholesterol levels may increase, potentially leading to plaque buildup in the arteries and increasing the risk of heart complications.
Some studies have shown that postmenopausal women tend to have higher levels of LDL (bad) cholesterol, total cholesterol, and triglycerides than premenopausal women, and lower levels of HDL (good) cholesterol, further increasing the risk of heart disease and stroke.
Can eating healthy prevent high cholesterol after menopause?
Diet can help prevent and control high cholesterol after menopause. A heart-healthy diet, such as the Mediterranean diet, can be beneficial. These diets focus on reducing saturated and trans fats, increasing fiber, and incorporating heart-healthy foods like fatty fish and nuts.
Here are four top tips:
1. Add soluble fiber
Not just for regular stools, fiber is a key nutrient that helps lower cholesterol. Soluble fiber is especially important because it binds to excess cholesterol and excretes it when we have bowel movements. Foods high in soluble fiber include oats, barley, lentils, beans, psyllium husks, chia seeds, and the fleshy parts of fruits and vegetables. Think apples, oranges, carrots, and brussel sprouts.
2. Reduce saturated fat
Saturated fat raises “bad” LDL cholesterol. These fats are found in whole milk, butter, coconut oil, processed foods, chicken skin, chicken thighs and wings, as well as the fats in meat (such as marbling, salami, sausage, wagyu beef, minced meat and the fat on the rim of a steak, lamb or bacon). Replacing protein with lean meats, chicken, beans and tofu, choosing low-fat dairy and limiting butter and processed foods are great places to start.
3. Increase unsaturated fats strategically
Unsaturated fats lower “bad” LDL and increase “good” HDL, which is the beneficial cholesterol that helps remove plaque from the arteries. They are found in oily fish (such as salmon, sardines and mackerel), nuts, seeds, avocados and extra virgin olive oil. The key is to hit the sweet spot between eating enough unsaturated fats without exceeding your individual energy needs.
4. Add plant sterols
Plant sterols are cholesterol-like substances that help reduce cholesterol absorption. They do this by competing for binding sites in the intestine. They are found in plant foods, but there are sterol-rich products such as some milks, breakfast cereals, and oats. When combined with a high-fiber, low-saturated-fat diet, consuming two to three grams of plant sterols per day can lower LDL-cholesterol by up to 9%.
