Menopause and Cholesterol: Key Diet Strategies You Need to Focus On

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Did you know that your cholesterol levels can go up during menopause?

It's a sneaky thing that tends to creep up for a lot of us during menopause. But there's plenty of things we can do that help keep our cholesterol—and overall health—in balance.

Does Cholesterol Rise During Menopause?

As we enter menopause, our bodies go through big changes due to the ebb and flow of hormones. Estrogen, a hormone that helps manage cholesterol, starts to decline.

With this drop, “bad” LDL cholesterol can go up, and “good” HDL cholesterol might go down. It’s like our body’s “cholesterol balance” is shifting the wrong way.

What’s a Normal Cholesterol for Women Over 50?

Everyone’s target levels can be a bit different, especially with other health factors in play. But here are general guidelines for healthy cholesterol:

Hearing “your cholesterol is up” can sound alarming.

High cholesterol can increase the risk of heart attack and stroke, so it’s something to pay attention to. But maybe this is an opportunity—a reason to start adding healthy habits that can strengthen your heart and your overall health.

Related: Menopause and High Blood Pressure: What Every Woman Should Know

What is the Best Diet for High Cholesterol and Menopause?

My top pick for menopausal women, not just for managing cholesterol, but for boosting overall health is the the Mediterranean diet. Here's the key strategies you need to focus on:

1. Eat lots of Fruits and Vegetables

Fruits and veggies do more than add color to your plate—they’re packed with vitamins, minerals, and fiber, all of which help manage cholesterol.

Try adding different colors to each meal, like berries, leafy greens, and squash, as each color brings its own health benefits. Like we tell our kids: Eat a rainbow.

2. Use Whole Grains

Whole grains, which are rich in fiber, help limit how much cholesterol your body absorbs. Swapping out white bread or pasta for whole-grain options, like oats or barley, is a heart-healthy choice.

For example, oats and barley have a special fiber called beta-glucan that can help lower cholesterol if you get about 3–5 grams a day (about 1 ½ cups of cooked oatmeal or 1 cup of cooked barley is all you need).

Find a complete list of high fiber foods here.

3. Try Plant Proteins

Tableau showing a variety of plant proteins to lower cholesterol

Adding plant-based proteins—like beans, lentils, and peas—is another great way to eat more heart-healthy foods. Unlike animal proteins, plant proteins don’t contain cholesterol and have less saturated fat.

Soy is a standout here; 25 grams per day as part of a low-fat diet can lower cholesterol by about 3–5%.

You can get 25 grams of soy protein by eating a mix of options, like 1 cup of cooked edamame (18 grams), 1 cup of soy milk (7 grams), or ½ cup of tofu (about 10 grams).

Additionally, incorporating a scoop of soy protein powder into your smoothies, oatmeal, or baking recipes is another great way to boost your soy protein intake.

4. Add Fish and Seafood

Eating fish, especially fatty types like salmon, mackerel, and sardines, can help boost your “good” HDL cholesterol. Aim for two servings a week for the best heart benefits.

Low-fat dairy products including a glass of milk and a bowl of thick, creamy yogurt.

5. Choose Low-Fat Dairy Products

Low-fat dairy, like skim milk or low-fat yogurt, offers calcium and protein without too much saturated fat, which can help keep cholesterol in check.

6. Use Healthy Fats

Healthy fats (monounsaturated and polyunsaturated fats) are found in avocados, nuts, seeds, and olive oil. They help to improve HDL cholesterol and lower inflammation when used instead of saturated fats (like butter).

These healthy fats can add some yum to your meals while supporting your heart health.

7. Try Plant Stanols and Sterols

Plant stanols and sterols are natural compounds in foods like fruits, vegetables, nuts, and seeds that help lower cholesterol by blocking some cholesterol from being absorbed in the body. Eating about 2 grams daily can lower “bad” LDL cholesterol by 5–10% in just a few weeks.

While it’s great to include all these foods in your diet, reaching the recommended 2 grams per day usually requires fortified products, like certain margarines, orange juices, and yogurts.

Other Lifestyle Tips for Lowering Cholesterol

Woman walking the stairs as an exercise snack

1. Add “Exercise Snacks”

Exercise doesn’t have to be a full workout to benefit your heart. Short bursts of activity—like a minute or two of stair climbing, jumping jacks, or a few squats—can add up to meaningful fitness gains.

These ‘snacks' are fantastic for cardiovascular health.

2. Find Ways to Reduce Stress

Menopause can be stressful. Practices like meditation, deep breathing, or yoga you can help keep your cholesterol in check by reducing stress.

Midlife woman meditating in a lotus position at home.

While adding positive habits during menopause helps manage cholesterol, it’s also important to recognize the big impact of quitting smoking and drinking less alcohol.

3. Quit Smoking and Watch Alcohol Intake

Quitting smoking can dramatically improve heart health, almost as soon as you quit.

If you drink alcohol, reducing how much you drink can also help improve cholesterol.

Learn more about alcohol in menopause and some fancy mocktails to try instead.

When Should You Get a Cholesterol Test?

Cholesterol level conceptual meter

If you’re over 40 and haven’t had your cholesterol checked yet, it might be time to consider it.

In Canada, women over 40 are encouraged to get screened during regular health check-ups.

In the U.S., the American Heart Association suggests all adults age 20 and older should get a cholesterol test every 4 to 6 years.

If you have high blood pressure, diabetes, or a family history of heart disease, check with your healthcare provider about getting tested earlier.

While cholesterol levels may shift during menopause, this stage is also a chance to embrace new habits and make choices that enrich our lives.

Focus on what you can add– nourishing foods, enjoyable physical activities, and practices that sooth your soul- to make you feel vibrant and well.

Check out: Some yummy Heart Healthy Snacks or Best Breakfasts to lower your Cholesterol .

If you live in British Columbia and want a complete menopause nutrition assessment, reach out to me here.

Want more nutrition info like this, come join my FB page.

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Sandra Turnbull

Sandra has 30+ years experience as a Registered Dietitian and Certified Executive Coach, and is passionately committed to sharing evidence-based information while helping women thrive during the monumental transition that is menopause.

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Picture of Sandra Turnbull
Sandra Turnbull

Hi, I’m Sandra!

I’m a dietitian and body confidence coach passionate about helping women thrive in midlife. I believe thriving isn’t about following rules or restrictions—it’s about cultivating habits that honor your body, fit your life, and help you feel your best.

My focus is on practical strategies and compassionate support to help you feel nourished in every sense of the word.

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