Menopause and Cholesterol

Ways to Lower Your Cholesterol During Menopause Whether your cholesterol levels have always been healthy or you've had high readings in the past, your next blood work may surprise you. Declining estrogen levels during menopause can raise cholestrol levels. While elevated levels is common in midlife, you shouldn't ignore increases even if they are small. Knowing your cholesterol levels can help you take meaningful changes to improve your health. And the sooner you take these steps to curb the rise, you lower your risk of a future heart attack or stroke. High Cholesterol is a key factor for heart disease, the leading killer in women. While cholesterol levels tend to rise as you get older, menopause can accelerate the increase. Cholesterol levels can change with menopausal hormonal changes.  The lack of estrogen impacts your body's metabolic system and cardiovascular health.  Estrogen is considered to have a "cardioprotective effect," which means it is beneficial to the heart and cardiovascular system.  As estrogen starts to decline in perimenopause, women lose this benefit.  This is why you noticed the triglycerides are increasing, LDL is increasing and your HDL is decreasing.  If you have a family history of high cholesterol then it makes you more susceptible.  Some other suggestions would include: 1. Incorporating a Mediterranean Diet inclusive of fiber rich carbohydrates, lean proteins and healthy fats. 2. Increase soluble fiber. Fiber attaches itself to cholesterol in your small intestines and helps to guide it out of your system before it can form as plaque in your arteries.  You want to aim for about 25 grams of fiber a day.  However, you want to make sure you have adequate water to avoid digestive discomfort when you increase your fiber.  Examples include raspberries, black beans, apples with skin, broccoli, brown rice, chia seeds, etc. 3.  Reduce saturated fats in the form of butter, red meat, processed meats, cheese, ice cream, etc. instead include more fish and chicken. 4.  Increase healthy fats like olive oil, nuts, seeds, avocados, etc.  These will help reduce LDL and omegas will help increase healthy HDL. 5.  Cut down on refined sugars. These include sweetened beverages, baked goods, juices, candy, white bread, and alcohol. 6.  Add small amounts of soy protein such as soy milk, soy protein, soy beans or tofu.   7.  Be active.  Try to aim for any exercise that can get your heart beat elevated for about 30 minutes three times a day.  Walking is also beneficial but you also want to aim to increase your heart rate beyond resting. 8. Reduce stress levels daily.  Incorporate deep breathing, meditation, yoga daily.  If this does not resonate with you then find another activity that allows you to decompress like reading, listening to music, being with friends, walking, cooking, etc.   9. Supplementation with Omega 3 fatty acid, CoQ10 and or Red Yeast Rice.  Some research has shown that these help to lower triglycerides and improve HDL levels.  Start with as many of these as possible without putting additional stress on yourself.  Even just implementing a few of these consistently may have long lasting impacts.  Have your doctor retest in 6 months and see how your cholesterol levels have changed.  If these changes do not yield significant changes, then speak with your doctor regarding other options.  Again, when there is a family history or other chronic illnesses, it may be difficult to control without prescriptions.  However, this way we can see what your body is capable of doing on its own.