Menopause and Cholesterol: How simple eating changes can protect your heart
Raised cholesterol levels are a key risk factor for heart disease but just a few simple dietary changes can help lower your cholesterol
High Cholesterol and Heart Disease
Almost every hour of every day an Australian woman dies of heart disease… A scary statistic right?
Did you also know that high cholesterol is a major risk factor for heart disease and that cholesterol can significantly increase across the menopausal transition, independent of aging? Raised cholesterol can increase the risk of atherosclerosis (narrowing of the arteries), heart attacks, and strokes and if you’ve been told your cholesterol is high, you aren’t alone. According to the Australian Bureau of Statistics (ABS) National Health Survey, approximately 76% of women aged 45 to 64 years have elevated cholesterol, compared to 66% of men in the same age group. These statistics highlight the importance of cholesterol management for women navigating menopause.
The good news? There are a number of simple dietary changes that can help manage cholesterol levels effectively. Below are six small but impactful dietary tweaks to support heart health during menopause.
1. Increase Wholegrains and Fibre-Rich Foods
Most Australians do not meet the recommended daily fibre intake of 25-30g. Wholegrains, particularly oats and barley, contain beta-glucan, a type of soluble fibre that helps lower LDL ("bad") cholesterol levels.
Small dietary changes:
Start your day with overnight oats or mix oats through your favourite muesli.
Swap white bread, pasta, and rice for wholemeal or wholegrain alternatives.
Incorporate legumes (chickpeas, lentils, beans) into soups and stews.
2. Choose Heart-Healthy Fats
Fat is essential for absorbing fat-soluble vitamins and can help support hormone production, but the type of fat matters. Replacing saturated fats with unsaturated fats has been shown to have beneficial effects on lowering LDL cholesterol levels.
Small dietary changes:
Use olive oil, canola oil, sunflower oil or avocado oil instead of butter or ghee.
Enjoy nuts, seeds, or home made energy balls as a snack rather than pastries
Aim to eat fish (particularly oily fish like salmon or sardines) 2-3 times per week
3. Prioritise Plant Proteins
Swapping some animal proteins for plant-based sources can reduce saturated fat intake while increasing fibre intake. Additionally, including soy-based products will provide phytoestrogens, which may help alleviate menopause symptoms such as hot flushes.
Small dietary changes:
Replace some or all of the meat in curries and stir-fries with lentils, tofu, or chickpeas.
Include a sprinkle of seeds and/or a handful of edamame beans in salads.
4. Increase Your Intake of Fruits and Vegetables
There is strong evidence that including at least 5 portions a day of fruit and veg is associated with a reduced risk of cardiovascular disease. As well as beneficial fibre, fruit and veg provide a variety of heart-healthy nutrients like vitamin C, carotenoids, potassium and antioxidants.
Adding in more fruit and veg to meals and snacks can help reduce or replace foods that are high in saturated fat, sugars and salt.
Small dietary changes:
Aim for at least half of your lunch and evening meals to be made up of vegetables and/or salad
Keep frozen or canned vegetables stocked in your cupboard and freezer for when you are short on time.
Add extra vegetables to pasta sauces and blend them into the sauce if you have some non-veg lovers to cater for.
5. Have a Handful of Nuts Daily
Nuts provide healthy fats, fibre, and essential minerals. A daily portion (about 30g) can help reduce LDL cholesterol without contributing to weight gain.
Small dietary changes:
Add nuts to salads, yogurt, or porridge.
Choose unsalted, raw, or dry-roasted nuts.
Swap processed snacks for a handful of almonds, walnuts, or pistachios.
6. Include Foods with Plant Sterols or Stanols
Plant sterols and stanols can lower cholesterol levels by reducing cholesterol absorption. Consuming 2-3g per day can lead to a 10% reduction in LDL cholesterol.
Small dietary changes:
Have a sterol/stanol-fortified yoghurt drink daily.
Use plant sterol-enriched spreads instead of butter.
Choose fortified milk alternatives if available.
By making these simple dietary shifts, you can support your heart health during and after menopause. While diet is a key component, combining these changes with regular physical activity and a healthy lifestyle will lead to even greater health benefits.
Want personalised support to lower your cholesterol?
Book a free 15-minute Discovery Call with me today to explore how getting the right nutrition can help lower your cholesterol and reduce your risk of heart disease. Together, we will develop a practical, sustainable and heart-healthy plan that works for you.
References:
Aune D et al. (2017) Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality – A systematic review and dose-response meta-analysis of prospective studies. DOI: 10.1093/ije/dyw319
Venditti V, Bleve E, Morano S, Filardi T. Gender-Related Factors in Medication Adherence for Metabolic and Cardiovascular Health. Metabolites. Oct 17 2023;13(10)doi:10.3390/metabo13101087
Statistics ABo. Causes of Death, Australia. https://www.abs.gov.au/statistics/health/causes-death/causes-death-australia/2022
Kim et al (2018) Nuts and cardio-metabolic disease: a review of meta-analyses. DOI: 10.3390/nu10121935
Khan E, Brieger D, Amerena J, Atherton JJ, Chew DP, Farshid A, et al. Differences in management and outcomes for men and women with ST-elevation myocardial infarction. Medical Journal of Australia. 2018;209(3):118-23.https://doi.org/10.5694/mja17.01109
Garcia M, Mulvagh Sharon L, Bairey Merz CN, Buring Julie E, Manson JoAnn E. Cardiovascular Disease in Women. Circulation Research. 2016;118(8):1273-93.10.1161/CIRCRESAHA.116.307547.
Lee SK, Khambhati J, Varghese T, Stahl EP, Kumar S, Sandesara PB, et al. Comprehensive primary prevention of cardiovascular disease in women. Clinical cardiology. 2017;40(10):832-8.10.1002/clc.22767
Please note: This blog is intended for educational purposes and should not replace personalised medical advice. Consult a qualified healthcare provider for individual concerns.
