The Link between Estrogen, Cholesterol & Menopause/Post menopause

What You Need to Know

Estrogen plays a vital role in maintaining cardiovascular health by regulating cholesterol levels and reducing inflammation in the arteries. It helps increase high-density lipoprotein (HDL)—the "good" cholesterol that removes excess fats from the bloodstream—and lowers low-density lipoprotein (LDL)—the "bad" cholesterol that contributes to plaque buildup in the arteries.

During the reproductive years, estrogen acts as a natural protector of the heart by keeping blood vessels flexible, reducing oxidative stress, and preventing excessive blood clotting. However, after menopause, when estrogen levels decline, this protective effect weakens. As a result, women experience:

• A rise in LDL cholesterol, which can accumulate in the arterial walls and lead to blockages.
• A decrease in HDL cholesterol, reducing the body's ability to clear cholesterol efficiently.
• Increased inflammation and oxidative stress, which can accelerate arterial damage.
• Greater risk of atherosclerosis, or the hardening and narrowing of arteries, increasing the likelihood of heart attacks and strokes.

This hormonal shift explains why the risk of heart disease in women rises sharply after menopause. Understanding this connection is crucial for proactive heart health management. A heart-healthy diet, regular exercise, stress reduction, and targeted nutritional support can help mitigate these risks and support cardiovascular well-being in postmenopausal women.

A drop in estrogen during menopause often leads to higher cholesterol levels, as estrogen plays a key role in protecting arteries. Without it, cholesterol steps in to "clean up" arterial damage, causing levels to rise. While statins are commonly prescribed, they are not always the best solution.

Here’s how to naturally support healthy cholesterol levels during menopausal and postmenopausal women

1. Prioritize Antioxidant-Rich Foods

Avoid processed foods, sugars, and refined carbs, as they drive inflammation. Instead, focus on:

• Raw Veggies: Carrots, cucumbers, spinach, bell peppers, and beets.
• Cooked Veggies: Broccoli, kale, cabbage, and Brussels sprouts.
• Fruits & Spices: Blueberries, kiwi, garlic, turmeric, and cinnamon.

2. Support Bile Production

Bile helps break down cholesterol and eliminate excess. Enhance bile flow with:

• Apple cider vinegar, lemon, and bitter herbs (parsley, dandelion, ).
• Warming spices (ginger, turmeric) and prebiotic foods (artichokes, garlic).

3. Stay Hydrated

Drink plenty of purified water to improve detox pathways, reduce cravings, and enhance circulation.

• Start your day with 1-2 glasses of lemon water.
• Aim for at least half your body weight (in ounces) by dinner.
• Add electrolytes like LMNT if needed.

4. Exercise Regularly

Moderate to high-intensity exercise (150+ minutes per week) supports heart health by lowering LDL and raising HDL.

5. Incorporate Greens - Chlorophyll-rich greens help detoxify the body (spirulina, broccoli sprouts powder, greens powder).

6. Healthy fats- like omega-3s (wild salmon, chia seeds, avocados) reduce inflammation and support hormone balance.

7. 25-30gr. daily consumption of fibre- Soluble fibre binds to cholesterol and bile acids in the digestive tract, preventing their absorption and promoting their excretion. This forces the liver to use more cholesterol to produce new bile acids, effectively lowering LDL cholesterol levels. Best sources: Oats, flaxseeds, chia seeds, hemp seeds, legumes, apples, citrus fruits, and psyllium husk.

8. Targeted Supplements

• Liposomal Glutathione- is the body’s master antioxidant, protecting cells from oxidative damage, including the oxidation of LDL cholesterol.
• NAC- helps boost glutathione production in the liver, enhancing detox pathways and promoting the breakdown of excess cholesterol.
• L-Carnitine + CoQ10 – Supports triglyceride reduction and mitochondrial health.
• Alpha Lipoic Acid – Enhances carb metabolism and reduces inflammation.
• Omega-3s – Lowers triglycerides and supports antioxidant production.
• Red East Rice is a fermented product made by culturing rice with a specific type of yeast called Monascus purpureus. Primarily used to lower LDL (bad) cholesterol and total cholesterol levels, similar to statin medications.

By focusing on diet, lifestyle, and targeted support, you can manage cholesterol naturally without relying solely on medication.