Menopause does not cause high cholesterol, but due to certain changes in your body during menopause it can certainly contribute to an increase in LDL cholesterol. Look, we do need cholesterol in our lives, but that would be the good kind, aka HDL (High Density Lipoprotein). And that is the exact opposite of the bad guy we're talking about here.
Estrogen is not just your sex hormone, but also has many mechanisms to protect your heart against cardiovascular and other heart diseases . It also works on the liver to regulate fat metabolism to keep your cholesterol levels intact.
As menopause starts, your estrogen levels decrease with it and your body’s ability to maintain a healthy fat profile can be affected. This in turn can lead to an increase in bad cholesterol levels.
Fortunately, there are many ways these changes can be ‘softened’, and cholesterol levels be kept where it should be. Below are a few tips:
Tips for managing cholesterol levels during menopause
Thankfully, there are many lifestyle modifications you can make to manage your cholesterol levels during menopause — or at any age and stage of your life for that matter.
Diet can play a significant role (yes, we're on eating habits again) as all bad cholesterol enter the body via food. Focus on increasing your intake of soluble fiber, which can bind to cholesterol, and help it leave your body via stools.
Foods rich in soluble fiber includes:
• Legumes like beans, edamame, chickpeas, peas, and lentils
• Whole grains like barley and oats. Interestingly, oats is one of the best sources of Beta Glucan, which binds to LDL cholesterol like hair dye to your new Gucci top, before leaving the body by obvious means.
• Fresh fruits and vegetables like apples, pears, carrots and green vegetables.
Also enjoy foods high in heart-healthy omega-3 fatty acids like salmon, walnuts, ground flax, olive oil and avocado.
Be mindful of your saturated fat intake. Excess saturated fat in the diet like red meat, high fat dairy, and butter can increased LDL cholesterol levels. That lovely lamb chop with it's crispy fat from Saturday's Dinner is one of the culprits here.
Soy protein can also have a lowering effect on cholesterol levels in postmenopausal people. Enjoy tofu, edamame, soy nuts, and soy milk more often.
Exercise can be incredibly beneficial for heart health (and yes, we're talking about exercise as well, again). Try to do at least 150 minutes of moderate aerobic exercises per week, or at least three times per week. Aerobic exercises may include brisk walking, swimming, cycling or even strenuous housework or garden work.
Finally, if you’re a smoker. Stop. Or at least try to stop several times. In my practice I’ve noticed that clients who smoke and try quitting several times eventually ends up stopping for good.
Key Takeaway
As with every other aspect of the human body, a healthy and active lifestyle can work wonders! It always amazes me how everything boils down to healthy eating and healthy living and I know this term has been used, misused and quoted more than enough, but that's probably because there are truth in it.
Thank you for reading, have a lovely, active week and next week we're talking about how long the symptoms of menopause last and whether there is in fact a light at the end of the tunnel.
Francois
