High cholesterol

• Cholesterol is a fatty substance in your blood that is essential for your body to function properly. However, high cholesterol can be harmful, increasing the risk of cardiovascular diseases, strokes, or high blood pressure.
• For many women, cholesterol levels rise during menopause. This often occurs without symptoms and is only detected through a blood test.
• Oestrogen influences cholesterol levels and helps protect the heart and blood vessels. When oestrogen levels drop during menopause, the risk of high cholesterol increases.
• You can lower your cholesterol levels by focusing on your diet and physical activity. Your lifestyle plays a crucial role.

Cholesterol is a fatty substance in your blood that your body needs to function properly. Most of it is produced by your liver, but some comes from your diet. Your body uses cholesterol to build cell membranes, produce vitamin D and bile, and as a building block for important hormones (including oestrogen, progesterone, and cortisol). It plays a vital role.

There are three types of cholesterol:

• LDL cholesterol: transports cholesterol to cells. Too much LDL (especially oxidised LDL) can build up in blood vessels and narrow them, increasing the risk of heart problems.
• HDL cholesterol: removes excess cholesterol and returns it to the liver. The higher the level, the better.
• Triglycerides: another type of fat in your blood. Triglycerides increase due to excessive sugar, alcohol, or unhealthy eating, which also raises the risk of heart disease.

The balance between these types of cholesterol is key: it’s not just about a single value but the relationship between LDL, HDL, and triglycerides. This balance provides the best insight into your heart health. When total cholesterol becomes unbalanced, you won’t notice it, but the consequences can be significant: an increased risk of cardiovascular diseases, strokes, or high blood pressure.

During menopause, oestrogen levels drop. Oestrogen helps maintain balanced cholesterol levels by increasing HDL cholesterol (the "good" cholesterol) and keeping LDL cholesterol (the "bad" cholesterol) low. When your body produces less oestrogen, this balance is disrupted.

Additionally, during menopause, your body tends to store more fat around your abdomen, which may result in a small belly. This is normal, but abdominal fat also produces inflammatory substances that can damage your blood vessels, increasing the risk of heart problems. Research shows that approximately 60 per cent of women over 50 develop elevated LDL cholesterol. Want to know what healthy levels are? Visit the website of the Heart Foundation.

Diet, exercise, stress, and genetics also influence your cholesterol levels. Simple carbohydrates (such as white bread, fizzy drinks, or biscuits) cause spikes in your blood sugar levels and can increase your triglycerides. Triglycerides are a type of fat in your blood that, like LDL, can increase the risk of cardiovascular diseases. In this way, carbohydrates indirectly affect your fat metabolism.

If you experience a lot of stress, your body produces the stress hormone cortisol, which can indirectly disrupt your fat metabolism. Prolonged sitting (for example, at work) also reduces the activity of enzymes that break down fats in your blood. Therefore, sitting for long periods can worsen your cholesterol levels, even if you otherwise eat healthily.

There are various ways to effectively address high cholesterol. You don’t have to live with it. You can naturally support your body with healthy nutrition, sufficient exercise, and rest. Additionally, supplements can contribute to overall health.

When your hormonal balance changes during menopause, it can affect your energy levels, sleep, digestion, and metabolism. Healthy nutrition, sufficient exercise, and rest help prevent or alleviate symptoms. Small adjustments can already make a difference in how you feel.

When using medications or supplements, a balanced lifestyle supports your body in absorbing nutrients and processing medications. This makes supplements and medications more effective. Experts recommend the following for high cholesterol:

• Pay attention to your diet. Consume plenty of healthy fats (such as extra virgin olive oil, walnuts, and oily fish) and fibre (such as oats, legumes, brown rice, and vegetables). Fibre helps your body eliminate excess cholesterol.
• Ensure you get enough vitamins. Vitamin C (from fruits and vegetables) and vitamin D (from sunlight) can contribute to healthy cholesterol levels. Vitamin E is an antioxidant that helps protect fats in your body, including LDL, from oxidation. If you have a deficiency, a supplement may help.
• Avoid prolonged sitting. Stand up every half hour and move for two to three minutes.
• Exercise daily. Engage in both cardio and strength training, and choose an activity you enjoy, such as walking, Pilates, cycling, yoga, or tai chi. Every bit counts.
• Reduce stress. Chronic stress is harmful to your cholesterol. Take regular breaks, ensure sufficient sleep, and seek support when needed. Mindfulness, yoga, and breathing exercises can also help lower the stress hormone cortisol.

During menopause, changes occur in how your body produces energy, builds muscle, and repairs the skin. You can naturally support these processes with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for every woman going through menopause.

The effectiveness of supplements depends on your lifestyle and health and can vary from person to person. The quality of the product also determines how well it works. Choose high-quality supplements without unnecessary fillers.