Let’s take a look at ways to lower & maintain cholesterol levels.The British heart foundation estimates that on average, reducing blood cholesterol levels by 10% reduces the risk of Coronary heart disease (CHD) by 20%-30%. At the time of the menopause many changes take place these are greatly influenced by your general state of health and well-being. A healthy balanced diet low in fats will reduce the risk of CHD and maintain a healthy heart.

Contributing Risk Factors to CHD & raised levels of cholesterol:

• Family history associated with CHD
• Obesity Lack of exercise
• Diet
• Poor control of diabetes
• High stress level
• Smoking
• Early menopause – menopause, post- menopausal

There are two types of cholesterol carriers and the balance of these is the key to healthy cholesterol levels:

Low-Density Lipoproteins (LDL) or bad cholesterol, these tend to deposit within the walls and contributing to clogging the artery and High Density Lipoproteins (HDL) are known to remove cholesterol and return it to the liver to be excreted from the body.

Loss of ovarian function leads to an increase in (LDL) and a decrease in cardiovascular protection (HDL) this can be controlled by the diet by having an increase in oestrogen foods in the form of phyto-oestrogens.

How do I check my cholesterol level?

By a simple blood test through your GP or test kits that are available at chemists (ensure that you get a cholesterol level and an HDL cholesterol level). Seek medical advice if in doubt.

As discussed in Heart and the Menopause the fat intake of saturated and trans fats, i.e. full dairy products, butter biscuits; fatty meats can cause the liver to over stimulate the production of cholesterol causing high levels.

Dietary tips:

Have a healthy well balanced diet including:

• Polyunsaturated fats - Nuts, seeds, vegetable oils
• Monounsaturated fats – olive oil and soluble fibre – oats, beans grapefruit, apples these help reduce blood cholesterol levels by binding to cholesterol rich bile acids, that are released into the gut during digestion.
• 5 portions of fruit fortified cereals green vegetables and vegetables,
• At least 2 portions of fish weekly, Fish – sardines trout mackerel and tuna are high in omega 3 fatty acids, these aid blood flow and brain function
• Lean meat
• Low fat dairy foods i.e. skimmed milk low fat yoghurt when ever possible Plant sterols are available as spreads these prevent the absorption of cholesterol into the body.
• Wine and alcohol 2 glasses a day is beneficial to those who are not overweight.

Check out these on the fruit and vegetable pages

• Bananas- low in sodium (salt) rich in potassium
• Garlic – has a beneficial effect on levels and aids the balance of LDL & HDL excellent blood cleanser

Eat as fresh a food as possible, try to steam, grill, poach, stir fry or microwave foods these methods will also retain colour crispness as well as vitamin and mineral content

Why not try:

Pistachio nuts, they are rich in iron, zinc, potassium, thiamine, calcium and omega 6, they are also cholesterol free.

160 cal in 50 g, instead of a packet of crisps which has 270 cal in 50g.

Supplements to Lower Cholesterol

Taking antioxidants which are high in vitamin C beta-carotene and selenium are major defences in the biological oxidation. LDL once oxidised (becoming rancid) changes the structure of LDL allowing cholesterol to become stuck to the blood vessels. This build up over a period of time causes narrowing of the arteries so the flow of blood to the heart is reduced, which will lead to a heart attack Vitamin E is also a valuable antioxidant plays an important role too reducing heart disease and may slow down the ageing process. 10mg RDA may be found in almonds avocado and sunflower oil. An additional supplement may be beneficial as levels required are hard to obtain from food.

The ideal way to maintain a healthy heart along with diet is to lead an active life with regular exercise, perhaps walking swimming or cycling. This will not only help reduce cholesterol levels but improve bone density, help with weight control an generally lift your mood and well-being.