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Menopause & Cholesterol: Why Levels Rise and How Women Can Lower Them Naturally

Menopause causes estrogen to drop, which raises LDL, inflammation, and belly fat. Learn why cholesterol increases during menopause and how women can lower it with science-backed diet, exercise, and supplements.

Menopause & Cholesterol: Why Your Levels Rise and How to Lower Them Naturally

Menopause brings a lengthy list of changes ~ hot flashes, sleep issues, mood swings, and, for many women, a mysterious jump in cholesterol. If your cholesterol numbers suddenly started climbing during perimenopause or menopause, you are not imagining it.
There is clear, well-documented science showing exactly why this happens and what women can do about it.

This guide is easy to read and designed to help women understand how menopause affects their heart and cholesterol and how to regain control.

How Menopause Changes Cholesterol Levels

1. Estrogen Drops… and Estrogen Protects Your Heart

Estrogen does far more than regulate periods. According to the American Heart Association, Harvard Medical School, and the National Heart, Lung, and Blood Institute, estrogen helps:

  • Reduce LDL (“bad cholesterol”)
  • Raise HDL (“good cholesterol”)
  • Reduce inflammation
  • Keep blood vessels flexible
  • Support healthy fat and glucose metabolism

When estrogen drops during menopause, LDL often rises 10–20%, and HDL may decrease. This shift is biological and usually not your fault.

2. The Liver Clears Less LDL Cholesterol

Your liver acts like a cholesterol “filter.” Estrogen normally helps the liver pull LDL out of the bloodstream.

With less estrogen:

  • LDL stays in the bloodstream longer
  • More LDL circulates
  • Cholesterol rises even without dietary changes

3. Body Fat Naturally Shifts to the Belly

As estrogen drops, fat redistributes from the hips and thighs toward the abdomen a process called central fat redistribution.

Belly fat increases:

  • LDL
  • Triglycerides
  • Inflammation
  • Insulin resistance

Even a 5–10 lb. weight change can shift cholesterol levels.

4. Inflammation Rises Making LDL Stickier

Studies have found that decreased estrogen levels are associated with increased oxidative stress and inflammation.
This makes LDL particles:

  • Smaller
  • Denser
  • Stickier

These sticky LDL particles are more likely to attach to artery walls and contribute to plaque.

🌿 What Women Can Do to Lower Cholesterol During Menopause

The good news? You can absolutely improve your cholesterol with simple, science-backed strategies.

🥣 1. Eat More Fiber ~ Your Natural LDL Sponge

Aim for 25–30 grams of fiber per day, especially soluble fiber.

High-fiber foods:

  • Oats
  • Beans & lentils
  • Berries
  • Chia + flaxseed
  • Vegetables
  • Whole grains

Soluble fiber alone can lower LDL by 5–10% by binding cholesterol in the gut and removing it from the body before absorption.

🫒 2. Add Heart-Healthy Fats (Especially Omega-3s)

Healthy fats support midlife hormone balance and heart health.

Great sources:

  • Salmon, sardines, trout
  • Olive oil
  • Avocado
  • Walnuts
  • Chia + flaxseed
  • Omega-3 supplements

Omega-3s can reduce triglycerides by 15–30% and calm inflammation ~ something that naturally rises in menopause.

🚶‍♀️ 3. Move Your Body Daily. It Makes a Big Difference

Exercise helps regulate cholesterol by improving liver function and metabolism.

Aim for:

  • 150 minutes/week of moderate activity
     or
  • 75 minutes/week of vigorous activity

Walking counts.
 Strength training is especially powerful for midlife women.

Benefits:

  • Raises HDL
  • Lowers LDL
  • Improves blood sugar
  • Reduces inflammation
  • Supports weight management

🍬 4. Reduce Added Sugars & Ultra-Processed Foods

Sugary and processed foods worsen cholesterol by:

  • Raising triglycerides
  • Increasing belly fat
  • Producing more dangerous small, dense LDL particles
  • Fueling inflammation

Small dietary swaps make a significant difference.

🧡 5. Supplements That Support Healthy Cholesterol

These are the top supplements researched for cholesterol support during menopause.

🥣 Psyllium Husk

What it does:

  • Lowers LDL by 5–10%
  • Improves digestion
  • Helps stabilize blood sugar

Why it works:
 A soluble fiber that binds cholesterol in the gut.

Best for:
 Women with high LDL, constipation, IBS, or those wanting a natural daily cholesterol helper.

🌿 Plant Sterols & Stanols

What they do:

  • Reduce cholesterol absorption
  • Lower LDL by 5–15%

Why they work:
 They look like cholesterol molecules, so the body absorbs them instead of actual cholesterol.

Best for:
 Women with high LDL who prefer food-based interventions or who cannot tolerate red yeast rice/statins.

🐟 Omega-3 Fatty Acids (EPA & DHA)

What they do:

  • Lower triglycerides 15–30%
  • Reduce inflammation
  • Support artery and brain health

Why they work:
 Omega-3s counteract inflammation and support healthy fat metabolism.

Best for:
 Women with high triglycerides, joint stiffness, inflammation, or mood changes.

🌾 Flaxseed & Chia Seeds

What they do:

  • Provide plant-based omega-3
  • Add soluble fiber
  • Help lower LDL
  • Reduce inflammation

Why they work:
 Seeds combine fiber and omega-3, a powerful cholesterol-lowering combination.

Best for:
 Women wanting a food-based approach or added hormone support.

🌼 Berberine

What it does:

  • Lowers LDL
  • Lowers triglycerides
  • Improves insulin sensitivity
  • Helps to reduce belly fat

Why it works:
 Activates AMPK, the metabolic “master switch.”

Best for:
 Women with stubborn belly fat, high LDL + triglycerides, borderline blood sugar, or insulin resistance.

💛 CoQ10 (Ubiquinol)

What it does:

  • Reduce the muscle cramps associated with statins or red yeast rice
  • Supports heart muscle
  • Boosts cellular energy

Why it works:
 Statins and red yeast rice can lower CoQ10 levels, leading to muscle discomfort.

Best for:
 Women on statins or red yeast rice, or anyone with muscle cramps or fatigue.

🍋 Niacin (Vitamin B3)

What it does:

  • Raises HDL
  • Lowers triglycerides
  • Slightly lowers LDL

Why it works:
 Influences how the liver processes fatty acids.

Best for:
 Women with low HDL or high triglycerides but only with medical guidance.

🚫 Red Yeast Rice ~ What Women Should Know

What it does:

  • Lowers LDL similarly to statins
  • Contains monacolin K (identical to lovastatin)

Important notes for women:

  • Some women experience muscle cramps
  • Acts like a statin with similar benefits and risks
  • Should not be combined with statins
  • CoQ10 may help with muscle symptoms
  • Product quality varies widely

Best for:
 Women who tolerate statins well and want a natural alternative along with medical guidance.

💊 6. Medications (If Needed)

Some women will need medication based on genetics, family history, or significantly elevated LDL.

Options include:

  • Low-dose statins
  • Ezetimibe (blocks cholesterol absorption)
  • Bempedoic acid (statin-alternative)
  • PCSK9 inhibitors (remarkably effective injections for high LDL)

Needing medication is not a failure! Menopause literally changes your biology.

The information on this website is for general education only and is not medical advice. Always talk with your doctor or a qualified healthcare professional about your personal health questions, symptoms, medications, or supplements.

Please use this information responsibly and consult a healthcare provider before making changes to your health or treatment plan.

If you think you may have a medical emergency, call your doctor or 911 right away.

🌿 Scientific References & Further Reading

These peer-reviewed studies and medical reviews support the science discussed in this article, including how estrogen decline affects cholesterol, inflammation, and oxidative stress during menopause.

1. Mohamad NV, et al. (2020).

Are Oxidative Stress and Inflammation Mediators of Bone Loss in Postmenopausal Women?
International Journal of Molecular Sciences.
📄 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8383467/
Why it matters:
Shows how estrogen deficiency increases oxidative stress and inflammation, which aligns with rising cardiovascular and cholesterol risks after menopause.

2. McCarthy M, et al. (2020).

The peri-menopause in a woman’s life: a systemic review.
Journal of Neuroinflammation.
📄 https://jneuroinflammation.biomedcentral.com/articles/10.1186/s12974-020-01998-9
Why it matters:
Explains how menopause is a pro-inflammatory shift in the body because estrogen plays a major anti-inflammatory role.

3. Bourgonje MF, et al. (2021).

Systemic Oxidative Stress, Aging and the Risk of Cardiovascular Events in Women.
Frontiers in Cardiovascular Medicine.
📄 https://www.frontiersin.org/articles/10.3389/fcvm.2021.630543/full
Why it matters:
Shows that postmenopausal women have measurably higher oxidative stress, and that the drop in estrogen is a contributing factor.

4. Ryczkowska K, et al. (2023).

Menopause and women’s cardiovascular health: is it really an obvious relationship?
Archives of Medical Science.
📄 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10074318/
Why it matters:
Directly links menopause → changes in cholesterol → increased cardiovascular risk, supported by modern lipid research.

5. Campos H, et al. (1997).

Effect of Estrogen on Very Low Density Lipoprotein and Low Density Lipoprotein Particle Size.
Journal of Clinical Endocrinology & Metabolism.
📄 https://academic.oup.com/jcem/article/82/12/3955/2865931
Why it matters:
Classic study showing that estrogen influences LDL particle size and lipid metabolism — part of why LDL worsens after menopause.

6. van Oortmerssen JAE, et al. (2025).

Lipid metabolism in women: a review.
Atherosclerosis.
📄 https://www.sciencedirect.com/science/article/pii/S002191502500111X
Why it matters:
A recent comprehensive review describing how women’s lipid profiles change throughout life, especially during perimenopause and menopause.

7. American Heart Association – Menopause and Heart Health

📄 https://www.heart.org/en/health-topics/menopause
Why it matters:
Accessible overview showing how hormonal shifts affect cholesterol, inflammation, and heart disease risk.

8. Mayo Clinic – Cholesterol & Menopause

📄 https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/menopause-and-heart-health/art-20046303
Why it matters:
Explains the connection between declining estrogen and increases in LDL, triglycerides, and heart disease risk.