Rethinking Cholesterol in Midlife: It's not just about fat

If you've been told to "watch your cholesterol" as you move through menopause, you're not alone. But here's the truth that many women aren't hearing:

Cutting back on dietary cholesterol isn't nearly as effective as reducing high carb, ultra processed foods.

In midlife, our hormonal landscape changes - especially oestrogen, which has a protective effect on the heart. As oestrogen drops, cholesterol levels often rise, but the real drivers behind heart disease risk are inflammation, insulin resistance and blood sugar dysregulation.

So what can you do instead?

Here's where food, herbs and targeted support come in.

What to Reduce:

• Refined carbohydrates (white bread, white rice, white pasta )

• Sugar (including hidden sugars in sauces and yoghurts)

• Industrial seed oils (like canola, soybean and corn oil)

What to include:

• Healthy fats: avocado, olive oil, nuts, seeds, wild caught fish & (Nordic Naturals) omega 3 supplements

• Fibre rich foods: flaxseeds, chia, leafy greens, oats.

• Protein: helps with satiety and blood sugar regulation (think collagen powder, eggs, legumes, organic animal protein.

• Herbs: garlic, globe artichoke, dandelion root beverage (Golden Fields)

• Supplements that help: Berberine, bergamot, red yeast rice, plant sterols.

  These work best when tailored to your unique biochemistry. Ask me for a practitioner only recommendation that fits your needs.

Lifestyle Medicine: The Forgotten Cholesterol Fix

• Daily movement: even brisk walking improves HDL ("good" cholesterol)

• Strength training: supports metabolism and insulin sensitivity

• Sleep hygiene: poor sleep raises LDL & triglycerides

• Stress management: chronic stress disrupts lipid metabolism

• Connection and purpose: emotional wellbeing plays a key role in heart health

If you'd like a personalised cholesterol management plan that goes deeper than just numbers on a lab report, I'd love to help. Book a session and let's explore the root causes together.