Why cholesterol levels spike during menopause - and what you can do about it

As women approach menopause, many things in the body start to change, including cholesterol levels. You may have heard that menopause can affect heart health, but one of the most critical factors in that equation is cholesterol. Understanding how menopause impacts cholesterol and what you can do about it is essential for maintaining a healthy heart.

How menopause affects cholesterol levels

During the reproductive years, oestrogen plays a significant role in regulating cholesterol. It helps keep LDL (bad cholesterol) levels low and HDL (good cholesterol) levels high, offering protection against heart disease. However, as oestrogen levels decline during menopause, this balance starts to shift:

• Increase in LDL cholesterol: LDL cholesterol tends to rise, which can lead to plaque buildup in arteries, increasing the risk of heart disease and stroke.
• Decrease in HDL cholesterol: While HDL levels may also drop, reducing your body’s ability to remove bad cholesterol from the bloodstream.
• Elevated triglycerides: Along with changes in cholesterol, menopause can cause a rise in triglycerides, another type of fat in the blood that can heighten cardiovascular risk.

These changes make it more important than ever to monitor your cholesterol and take proactive steps to maintain healthy levels.

Understanding the risks

High cholesterol is often called a "silent threat" because it usually doesn’t present symptoms until a major problem, such as a heart attack or stroke, occurs. After menopause, the risk of heart disease increases, partly due to these cholesterol shifts. Women who previously had no issues with cholesterol might find their levels climbing, and those with a history of high cholesterol might see it worsen.

Increased cholesterol levels can lead to:

• Atherosclerosis: This condition occurs when cholesterol plaques harden the arteries, restricting blood flow and leading to heart disease.
• Heart attack or stroke: As arteries narrow due to plaque buildup, blood flow can be blocked, causing heart attacks or strokes.

How to manage cholesterol during menopause

While the changes in cholesterol levels can be concerning, there are plenty of ways to manage and reduce your risk.

1. Adopt a heart-healthy diet

One of the most effective ways to control cholesterol is through diet. Focus on foods that lower LDL cholesterol and support heart health:

• Fibre-rich foods: Oats, beans, fruits, and vegetables can help reduce the absorption of cholesterol into your bloodstream.
• Healthy fats: Opt for unsaturated fats like olive oil, avocados, and fatty fish, which can raise HDL cholesterol and lower LDL levels.
• Limit trans fats: Found in many processed foods, trans fats can raise LDL cholesterol and lower HDL, worsening your cholesterol profile.

2. Exercise regularly

Physical activity is a powerful way to improve cholesterol levels. Regular exercise can raise HDL cholesterol while helping you maintain a healthy weight. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, cycling, or swimming, most days of the week.

3. Consider supplements

Certain natural supplements may help manage cholesterol levels during menopause. Omega-3 fatty acids, for example, can lower triglycerides and improve heart health. Plant sterols and stanols, found in fortified foods or supplements, can also help reduce LDL cholesterol.

4. Quit smoking

Smoking not only damages your heart but also lowers HDL cholesterol. If you smoke, quitting is one of the most effective things you can do for your cholesterol levels and overall heart health.

5. Consult your doctor about medications

In some cases, lifestyle changes may not be enough to control cholesterol levels. If necessary, your doctor may recommend medications such as statins to help lower LDL cholesterol and protect your heart.

Staying on top of your cholesterol during menopause

Menopause is a time of significant change, and understanding how these changes impact your cholesterol levels is key to maintaining a healthy heart. Regularly checking your cholesterol levels and making lifestyle adjustments can go a long way in reducing your risk of heart disease. By focusing on diet, exercise, and other heart-healthy habits, you can navigate menopause while keeping your cholesterol in check and your heart strong.