Reviewed By Blake Gilliam, CRNP
Reading Time: 5 minutes
Menopause is a significant milestone in a woman’s life, and it brings about changes that affect your health in ways you might not always anticipate.
If you are experiencing menopause symptoms like hot flashes, night sweats, and weight gain, you may already know how menopause can alter your daily life. However, there is one ‘sneaky’ symptom that many women aren’t aware of: high cholesterol.
In this blog, you will learn how menopause impacts cholesterol, the associated risks of heart disease, and how to maintain a healthy heart during menopause and beyond.
Table of Contents
Key Takeaway
During menopause, your estrogen levels naturally decline, and since estrogen helps regulate how the liver processes fats and cholesterol, this drop can result in higher LDL cholesterol (bad cholesterol) and triglycerides (a type of fat in the blood). These changes increase your risk of heart disease and other cardiovascular issues.
The Link Between Menopause and Cholesterol
During menopause, your estrogen levels drop significantly.
Estrogen plays a vital role in maintaining a healthy balance of high-density lipoprotein (HDL cholesterol), the good cholesterol that helps protect your heart. It also keeps low-density lipoprotein (LDL cholesterol), the bad cholesterol, under control.
When estrogen declines, cholesterol levels can shift.
This often results in an increase in LDL cholesterol, a decrease in HDL cholesterol, and a higher concentration of non-HDL cholesterol, which includes all cholesterol not bound to HDL.
These changes mean you may have a higher risk for cardiovascular disease, heart attacks, and other heart-related conditions.[1]
| 💡Did you know? According to the CDC, Heart disease is the leading cause of death for women in the United States and can affect women at any age. Coronary artery disease is the most common type of heart disease. Postmenopausal women have a higher risk of developing CAD because of hormonal changes. |
Risks Associated with Increased Cholesterol
Higher cholesterol levels during menopause increase your risk of cardiovascular disease, coronary heart disease, and even heart attacks.
One major reason for these risks is the buildup of fatty deposits in your arteries, known as atherosclerosis. When these deposits form, your arteries can become narrow, and blockages can occur.
Many women also experience metabolic syndrome, a group of conditions that includes high blood pressure, high blood sugar, and excess weight, all of which contribute to a higher risk of heart disease.
Here are some key risks associated with increased cholesterol during menopause:
- Atherosclerosis: Buildup of fatty deposits in arteries
- Cardiovascular events: Increased risk of heart attacks and stroke
- Metabolic syndrome: Combination of high blood pressure, high blood sugar, and excess weight
- Coronary heart disease: Narrowing of arteries leading to reduced blood flow
Lifestyle Adjustments to Maintain Heart Health During Menopause
Your diet is crucial in managing cholesterol levels and maintaining heart health.
Focus on healthy fats, fiber-rich foods, and a balanced diet. Include omega-3 fatty acids from sources like fatty fish (salmon, mackerel, and sardines) and plant sterols found in nuts and seeds.
Eat fiber-rich foods, such as oats, beans, fruits, and vegetables, to absorb cholesterol in your digestive tract.
Limit saturated fats in red meat and full-fat dairy, as well as trans fats, often present in processed foods and baked goods. A balanced diet with whole grains, fruits, and vegetables can support your cardiovascular health.
Download our free 5-Day Menopause Diet Plan
Get Regular Physical Activity
Regular physical activity strengthens your heart and helps maintain a healthy cholesterol level.
Activities like brisk walking, jogging, swimming, and cycling are great for your cardiovascular system. Incorporate strength training exercises two to three times a week to maintain muscle mass and metabolic health.
Here are some benefits of regular physical activity:
- Improved HDL cholesterol levels
- Reduced LDL cholesterol concentrations
- Better heart function and endurance
- Enhanced weight management and metabolism
Don’t forget to include flexibility exercises like yoga and stretching, which improve overall well-being and prevent injuries.
Staying active can also help maintain a healthy weight, which is a key factor in managing cholesterol concentration and heart health.
Manage Stress Effectively
Stress can have a profound effect on hormone levels, which, in turn, influences cholesterol levels and overall heart health.
Practice deep breathing, mindfulness, and meditation to lower stress hormones like cortisol. Spend time with loved ones, walk in nature, and engage in hobbies to improve your mood and overall well-being.
Hormone Replacement Therapy (HRT) and Cholesterol
Bioidentical Hormone Replacement Therapy (BHRT), can help manage cholesterol levels during menopause.
BHRT can sometimes improve HDL cholesterol levels, which is beneficial for cardiovascular health. By stabilizing your estrogen levels, BHRT may also reduce your risk of cardiovascular events.
If you suspect that your hormone levels are unbalanced, consider consulting with a healthcare professional for a blood sample analysis. This can provide insights into your cholesterol and estrogen levels, allowing for better management of your heart health.
Debunking Common Cholesterol Management Myths
Many women have misconceptions about cholesterol, especially during menopause.
Let’s separate fact from fiction with a quick look at some common myths and the truth behind them.
| Myth | Truth |
| Cholesterol only affects older women | Cholesterol levels should be monitored in all stages of life to prevent long-term risks of heart disease. |
| All cholesterol is bad | Not all cholesterol is harmful. HDL cholesterol (good cholesterol) actually helps protect your heart by removing excess cholesterol from arteries. |
| A low-fat diet is the only solution | A balanced diet that includes healthy fats, fiber, and whole foods is more effective in managing cholesterol than just cutting fats. |
Tips for a Heart-Healthy Routine
Regular cholesterol screenings and blood lipid profile checks should be a priority during menopause.
This allows you to catch any changes early and take appropriate action. Proper hydration, a good sleep routine, and a commitment to regular physical activity are also important.
Limit alcohol consumption, as excessive alcohol intake can negatively impact cholesterol absorption and metabolic health.
Prioritize stress management, exercise, and a balanced diet, to support your cardiovascular health, reduce your risk of heart disease, and maintain a healthy lifestyle through all stages of menopause.
Take Charge of Your Heart Health Today
A heart-healthy diet, regular exercise, and stress management can protect your cardiovascular system and reduce your risk of future heart attacks and cardiovascular diseases.
If you are ready to get a comprehensive evaluation of your hormone levels and cholesterol health, visit our wellness clinic in Madison, AL. Let us help you stay strong, resilient, and heart-healthy through every stage of life.
Schedule an appointment with Blake Gilliam, CRNP, by calling (256) 325-0955 or complete the online booking form. Our wellness clinic is located at 1230 Slaughter Rd Suite C, Madison, AL.
References
[1] National Heart, Lung, and Blood Institute. (n.d.). Coronary heart disease in women. U.S. Department of Health and Human Services. Retrieved from https://www.nhlbi.nih.gov/health/coronary-heart-disease/women
