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Starting in my 40s, I found myself facing not only hormonal shifts but also new health concerns – Cholesterol and Cardiac issues. Personally, it was a puzzle understanding how the body and health I once considered fairly healthy was now encountering newfound issues.
The subtle shifts in hormones during perimenopause and menopause often overshadow the less conspicuous changes in cholesterol levels. Many women, myself included, may initially overlook this connection, focusing more on the common symptoms of these phases. Effectively managing cholesterol during midlife in women is crucial, as it not only safeguards heart health but also lays the foundation for a resilient postmenopausal phase.
Maintaining optimal cholesterol levels is crucial for heart health, and understanding the roles of high-density lipoprotein (HDL) and low-density lipoprotein (LDL) is essential in this journey. In this blog post, let’s explore normal cholesterol levels, the significance of HDL cholesterol, the importance of lowering LDL, and various strategies – from dietary changes to supplements – to naturally decrease cholesterol. Additionally, we’ll look into why women in perimenopause and menopause may experience cardiac effects and an increase in cholesterol during this phase.
Understanding Cholesterol Levels
Normal cholesterol levels are generally considered to be below 200 mg/dL. However, it’s crucial to distinguish between HDL and LDL cholesterol. HDL is often referred to as “good” cholesterol because it helps remove LDL, or “bad” cholesterol, from the bloodstream. Higher levels of HDL are associated with a lower risk of heart disease.
The Role of HDL Cholesterol
HDL cholesterol , sometimes referred to as “good cholesterol”, acts as a scavenger, transporting LDL cholesterol away from the arteries and back to the liver for excretion. This process helps prevent the buildup of plaque in the arteries, reducing the risk of cardiovascular diseases.
The Need to Lower LDL Cholesterol
LDL cholesterol, sometimes referred to as “bad cholesterol”, on the other hand can contribute to plaque formation in arteries, leading to atherosclerosis. Keeping LDL levels in check is vital to reduce the risk of heart disease and stroke.
Why Women in Perimenopause and Menopause May Experience Cardiac Effects
During perimenopause and menopause, hormonal changes, particularly a decrease in estrogen levels, can impact the cardiovascular system. Estrogen plays a role in maintaining healthy cholesterol levels by increasing HDL and decreasing LDL. As estrogen levels decline, there may be an associated increase in total cholesterol and LDL cholesterol, contributing to a higher risk of heart disease.
Signs of High Cholesterol
High cholesterol often doesn’t exhibit noticeable symptoms, which is why regular cholesterol screenings are crucial for early detection. However, when cholesterol levels are significantly elevated, it can contribute to conditions like atherosclerosis. Some signs and symptoms associated with high cholesterol and related cardiovascular issues may include:
1. Angina (Chest Pain)
Reduced blood flow to the heart due to narrowed arteries can lead to chest pain or discomfort, known as angina.
2. Coronary Artery Disease (CAD)
High cholesterol can contribute to the development of CAD, which may manifest as chest pain, shortness of breath, fatigue, or a feeling of pressure or squeezing in the chest.
3. Peripheral Artery Disease (PAD)
Reduced blood flow to other parts of the body, often the legs, may cause pain, numbness, or weakness in the affected areas.
4. Stroke
Elevated cholesterol levels can contribute to the formation of blood clots, increasing the risk of stroke. Symptoms include sudden numbness or weakness, confusion, trouble speaking, or difficulty seeing.
5. Xanthomas
Fatty deposits, called xanthomas, may develop under the skin, especially around the eyes or on the joints, signaling high cholesterol levels.
It’s essential to note that these symptoms can also be associated with other health conditions, and the presence of symptoms doesn’t necessarily confirm high cholesterol. Regular health check-ups, including cholesterol screenings, are key to identifying and managing high cholesterol levels. If you experience any concerning symptoms or have risk factors for high cholesterol, consult with a healthcare professional for proper evaluation and guidance.
Dietary Changes to Make
If you have high cholesterol, it’s advisable to be mindful of your diet to help manage your cholesterol levels. Here are some foods to limit or avoid:
1. Saturated and Trans Fats
These fats can raise LDL (bad) cholesterol. Foods high in saturated fats include fatty cuts of meat, full-fat dairy products, and certain oils like palm and coconut oil. Trans fats are often found in processed and fried foods, as well as some margarines.
2. High-Cholesterol Meats
Red meat, particularly fatty cuts and organ meats, can contribute to elevated cholesterol levels. Limit your intake and choose leaner cuts when consuming meat.
3. Processed and Fried Foods
Processed foods, such as commercially baked goods and fried foods, often contain trans fats and unhealthy oils that can increase cholesterol levels.
4. Full-Fat Dairy
Whole milk, full-fat cheese, and butter are high in saturated fats. Opt for low-fat or fat-free dairy alternatives.
5. Egg Yolks
While eggs are a nutritious food, they contain cholesterol. If you have high cholesterol, it’s recommended to limit egg yolks and focus on egg whites or egg substitutes.
6. Shellfish
Some shellfish, like shrimp, are higher in cholesterol. While they can be part of a healthy diet, it’s advisable to moderate their consumption if you have high cholesterol.
7. Processed Snacks and Baked Goods
Snack foods like chips, cookies, and pastries often contain unhealthy fats and trans fats. Choose healthier snack options like fruits, vegetables, and nuts.
8. Fast Food
Fast food is often high in saturated and trans fats. Opt for healthier choices when dining out, such as grilled or baked options and salads.
9. Palm and Coconut Oil
These oils are high in saturated fats, so it’s advisable to limit their use in cooking.
10. Hydrogenated Oils
These oils, found in some margarines and processed foods, can contain trans fats, negatively impacting cholesterol levels.
Remember, it’s not just about avoiding specific foods but also adopting a balanced and heart-healthy diet. Focus on incorporating more fruits, vegetables, whole grains, and lean proteins into your meals.
Foods That Can Help
1. Oily Fish
Rich in omega-3 fatty acids, fish like salmon and mackerel can help raise HDL levels.
2. Nuts and Seeds
Almonds, walnuts, and flaxseeds contain heart-healthy fats that may contribute to improved cholesterol levels.
3. Oats and Barley
These whole grains contain beta-glucans, which can help lower LDL cholesterol.
4. Fruits and Vegetables
Packed with antioxidants and fiber, fruits and vegetables support heart health and can contribute to lower cholesterol levels.
Supplements to Consider
Fish Oil: Omega-3 supplements, like fish oil capsules, can be beneficial for heart health.
Plant Sterols and Stanols: These compounds, available in supplement form, may help lower LDL cholesterol.
One supplement I found to a make a huge difference in my cholesterol levels was Nattokinase. Nattokinase is a enzyme derived from fermented soy that has been shown to support a healthy circulatory system by helping to maintain normal fibrinogen levels in the blood. Along with a few dietary changes, this supplement has helped me lower my cholesterol levels by more than 50 points.
Natural Ways to Decrease Cholesterol
Regular Exercise: Engaging in physical activity regularly can raise HDL levels and lower LDL cholesterol.
Quit Smoking: Smoking can lower HDL cholesterol and damage blood vessels, so quitting is crucial for heart health.
Maintain a Healthy Weight: Losing excess weight can positively impact cholesterol levels.
Prioritizing heart health involves understanding cholesterol levels, focusing on raising HDL, and lowering LDL. By incorporating heart-healthy foods, considering supplements, and adopting a healthy lifestyle, individuals can take proactive steps to decrease cholesterol levels naturally. Always consult with a healthcare professional before making significant dietary or lifestyle changes, especially if you have existing health conditions. Additionally, women in perimenopause and menopause should be aware of the potential impact of hormonal changes on their cardiovascular health and discuss any concerns with their healthcare provider.
This content is for informational purposes only and should not be considered medical advice or a substitute for medical care. Consult with your doctor if you have any questions or concerns about your health.
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