Menopause brings about significant changes in a woman’s body, one of which is the tendency for cholesterol levels to rise. This change is largely influenced by the decline in oestrogen production during menopause, a hormone that plays a critical role in regulating cholesterol levels. With heart disease becoming a more significant concern post-menopause, it is essential to understand the link between menopause, oestrogen, and cholesterol, and to adopt diet and lifestyle practices that support healthy cholesterol levels.
In this blog, we will explore the connection between menopause, oestrogen, and high cholesterol, discuss the role of cholesterol in the body, and outline the dietary and lifestyle changes that can help maintain healthy cholesterol levels. We will also look at the tests available through GPs and private testing options to monitor cholesterol and cardiovascular risk.
Understanding cholesterol and its role in the body
Cholesterol is a waxy substance that plays a vital role in various bodily functions, including:
Building cell membranes - cholesterol is a component of every cell in the body.
Hormone production -it serves as a precursor for the synthesis of essential hormones like oestrogen, testosterone, and cortisol.
Vitamin D synthesis - cholesterol is crucial for the production of vitamin D, especially when the skin is exposed to sunlight.
Digestion - the liver uses cholesterol to produce bile acids, which help digest fats.
Cholesterol travels through the bloodstream in particles known as lipoproteins, primarily classified as:
Low-density lipoprotein (LDL) - known as “bad” cholesterol, high levels of LDL contribute to plaque buildup in the arteries, increasing the risk of heart disease.
High-density lipoprotein (HDL) - known as “good” cholesterol, HDL helps remove excess cholesterol from the bloodstream, transporting it back to the liver for excretion.
The menopause-oestrogen-cholesterol connection
During the reproductive years, oestrogen supports cardiovascular health by increasing HDL cholesterol and reducing LDL cholesterol. As menopause approaches and oestrogen levels drop, this protective effect diminishes, leading to higher cholesterol levels. This shift significantly increases the risk of cardiovascular diseases in post-menopausal women.
How declining oestrogen affects cholesterol
Increased LDL - reduced oestrogen makes it harder for the liver to process and remove LDL cholesterol, which leads to a buildup in the bloodstream.
Decreased HDL - lower oestrogen levels also cause a drop in HDL cholesterol, reducing the body’s ability to clear excess cholesterol from the blood.
Increased triglycerides - menopause often leads to higher triglyceride levels, which is another risk factor for heart disease.
The role of testing in managing cholesterol
GP testing for cholesterol levels
In the UK, your GP can offer a standard lipid profile to assess cholesterol levels. This test measures:
Total cholesterol: The total amount of cholesterol in your blood.
LDL cholesterol: Often called “bad” cholesterol, higher levels can increase your risk of heart disease.
HDL cholesterol: The “good” cholesterol that helps remove excess cholesterol from the bloodstream.
Triglycerides: High levels of this fat in the blood can also increase heart disease risk.
NHS guidelines recommend routine cholesterol testing for women aged 40 and above, or for those with risk factors like family history of heart disease, smoking, or diabetes.
Advanced testing
For a more in-depth analysis, private testing services like Doctors Data offer a CardioMetabolic Profile which provides a comprehensive look at cardiovascular health. This test evaluates not just cholesterol levels but other markers that influence cardiovascular risk, including:
Lipoprotein(a): A genetic factor linked to heart disease risk.
C-reactive protein (CRP): A marker of inflammation, which can indicate early stages of heart disease.
Homocysteine: High levels can damage blood vessels and increase the risk of heart disease.
Oxidised LDL: This is LDL cholesterol that has undergone oxidative damage, making it more likely to cause plaque buildup.
At Venus Nutrition, we can analyse the results from the CardioMetabolic Profile, providing detailed insights into your cholesterol levels and cardiovascular risk. With this information, we design a personalised nutrition and lifestyle programme tailored to your unique needs, helping you take control of your heart health.
How we support clients concerned about their cholesterol levels
For clients who are worried about high cholesterol, especially during menopause, we provide comprehensive support, including:
Individualised assessment: We review your cholesterol levels, personal and family medical history, and other risk factors like blood pressure and lifestyle habits to provide a clear picture of your heart health.
Personalised nutrition plans: Based on your test results, we create a customised programme designed to improve your cardiovascular health markers. This may include increasing foods rich in soluble fibre, healthy fats, and antioxidants.
Lifestyle coaching: We offer guidance on how to incorporate physical activity, stress management, and other heart-healthy habits into your daily routine.
Regular monitoring and follow-up: We track your progress, making adjustments to your programme as needed to ensure sustained improvements in your cholesterol levels and overall cardiovascular health.
Diet and lifestyle priorities for maintaining healthy cholesterol levels
Managing cholesterol levels during and post menopause requires a proactive approach to diet and lifestyle. Here are some key strategies:
1. Heart-healthy diet
Increase fibre intake - foods high in soluble fibre, such as oats, beans, lentils, fruits, and vegetables, can help reduce LDL cholesterol. These foods bind to cholesterol in the digestive tract and prevent its absorption.
Choose healthy fats - replace saturated fats (found in red meat and processed foods) with unsaturated fats, such as those in olive oil, nuts, seeds, avocados, and oily fish. Omega-3 fatty acids, in particular, help reduce triglycerides and inflammation.
Limit sugar and refined carbohydrates - excessive sugar intake can raise triglycerides. Focus on whole grains and avoid sugary drinks and processed snacks.
2. Maintain a healthy weight
Carrying excess weight, especially around the abdomen which is common during the menopause, raises LDL cholesterol levels and increases the risk of cardiovascular disease. Regular exercise and a low glycemic diet are essential strategies for managing weight during menopause.
3. Stay physically active
Regular physical activity can boost HDL cholesterol and reduce LDL cholesterol. Aim for:
Aerobic exercise: Walking, cycling, or swimming for at least 150 minutes per week.
Strength training: Lifting weights or doing resistance exercises twice a week helps burn fat and improve metabolic health.
4. Manage stress
Chronic stress can negatively impact cholesterol levels. Mindfulness, yoga, and other relaxation techniques can help manage stress, supporting heart health.
5. Limit alcohol and quit smoking
Excessive drinking raises triglycerides and can lead to other health problems. Quitting smoking is one of the best steps you can take for heart health, as smoking decreases HDL and damages blood vessels.
Conclusion
The decline in oestrogen during menopause significantly impacts cholesterol levels, leading to increased cardiovascular risks. Regular cholesterol testing through your GP or more advanced private testing, like a CardioMetabolic Profile, can provide a comprehensive understanding of your heart health. With tailored nutrition and lifestyle programmes, we can help you manage cholesterol levels, reduce your risk of heart disease, and support your overall well-being through menopause and beyond. We invite you to work with us and book your free 30-minute session to explore how we can best support you in managing your cholesterol levels and overall health during menopause.
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