Menopause and High Cholesterol: How Declining Estrogen Impacts LDL Levels

I’m On This Peri-Menopause Journey With You – Here’s What I’ve Learned

When I tell you I’m on this peri-menopause journey with you, I truly mean it. Last year, I noticed my LDL cholesterol creeping up—not by much, but enough to make me pause. My cholesterol had always been perfect. I eat well, exercise regularly, and follow all the lifestyle recommendations for a healthy heart.

But this year, I had a feeling it would rise even more. I’m now 49 years old and feel the shifts happening—the subtle but undeniable signs of estrogen decline. Sure enough, my latest test confirmed it: moderately high LDL.

I was shocked. I’ve done everything "right"—so why was this happening?

The Hidden Connection: Estrogen Decline & LDL Cholesterol

When I brought this up with my doctor, they gave me the same generic advice:

✅ Eat a heart-healthy diet

✅ Limit red meat and processed foods

✅ Exercise regularly

But here’s the problem: I already do all of this!

What they didn’t mention is the well-documented connection between declining estrogen levels and increased LDL cholesterol. When I suggested that my hormones were playing a role, they hadn’t even heard of it.

But research shows that estrogen helps regulate cholesterol levels by:

• Increasing HDL (good cholesterol)

• Reducing LDL (bad cholesterol)

• Supporting healthy arterial function

  
  

As estrogen declines during peri-menopause and menopause, LDL tends to rise, increasing the risk of heart disease. Yet, this critical piece of information is rarely discussed.

How to Manage High Cholesterol Levels in Menopause

If you’re already eating well and exercising but still seeing an increase cholesterol during menopause or peri-menopause, you’re not alone. Here’s how I’m tackling this—and how you can too.

1. Prioritize Anti-Inflammatory, Estrogen-Supportive Foods

Even if you already eat healthily, consider adding more of these foods that help naturally support estrogen and heart health:

• Flaxseeds & Chia Seeds – Rich in phytoestrogens and omega-3s

• Cruciferous Vegetables – Help balance estrogen metabolism

• Fatty Fish (Salmon, Sardines) – Packed with heart-healthy omega-3s

• Olive Oil & Avocados – Support healthy cholesterol levels

  
  

2. Strength Training & Cardio Combo

Cardio alone isn’t enough. Strength training helps improve insulin sensitivity and lipid metabolism, which can directly lower LDL.

3. Acupuncture & Traditional Chinese Medicine (TCM)

In TCM, peri-menopause is seen as a time of transition where kidney and liver energy can weaken, affecting lipid metabolism. Acupuncture has been shown to support cardiovascular health, regulate stress, and improve metabolism.

4. Managing Stress & Sleep

Poor sleep and chronic stress increase inflammation and disrupt hormone balance, which can worsen cholesterol levels. Consider:

• Acupuncture

• Meditation & breathwork

• Herbal support for sleep & stress management

  
  

5. Exploring HRT (Hormone Replacement Therapy)

If lifestyle changes aren’t enough, HRT has been shown to help maintain healthier cholesterol levels by replacing lost estrogen. While it’s a personal choice, research supports its benefits for heart health in certain women.

Final Thoughts: Know Your Numbers & Take Action

If you’ve noticed changes in your cholesterol, don’t dismiss them—but also don’t settle for outdated advice. This is yet another area where we, as women, need to advocate for ourselves.

If you’re navigating peri-menopause and need support, I’m here to help. At Free Flow Health, I offer personalized acupuncture, lifestyle coaching, and holistic strategies to support this transition. I also offer virtual wellness coaching!

Let’s take control of our health—together.

📍Request a free 15 minute phone consultation to discuss your unique needs.

👉 Schedule An Appointment