Along with a number of other bonus features (!) menopause brings an increased risk of heart disease due to drops in oestrogen levels. Learn how dietary changes can help to mitigate that risk and improve metabolic health.
Oestrogen has many protective cardiovascular effects – it helps keep blood pressure low by allowing your blood vessels to relax and widen so that blood can flow more easily; it reduces the levels of bad cholesterol in your blood; and it helps to reduce inflammation in the lining of your blood vessels.
So, when oestrogen levels start to fall and we lose those protective effects, it’s important to look after your cardiovascular health. One of the best ways to do this is to pay attention to your dietary fat intake. Not all fats are created equal, and in the body, they can behave very differently.
Saturated fat
Saturated fats can increase the amount of LDL cholesterol in your blood. LDL cholesterol is often referred to as ‘bad’ cholesterol as it can cause fatty material to build up in the walls of blood vessels increasing the risk heart attack and stroke.
Dietary action: reduce foods high in saturated fat
Except for coconut oil, these are generally animal fats, like fatty cuts of meat, sausages, cream, cheese, butter, pastries and pies.
Polyunsaturated fat
Omega-3 fats can help reduce levels of LDL cholesterol to help protect heart health.
Dietary action: Increase Omega-3 fats
by eating more oily fish, flaxseeds, walnuts, chia seeds, omega-3 enriched eggs and soya.
Monounsaturated fat
This type of fat, found in nuts like almonds, brazils and peanuts, avocado and olive oil, has been shown to improve levels of protective HDL cholesterol whilst lowering LDL cholesterol.
Dietary action: Include monounsaturated fats in your diet
by eating more nuts (up to 30g a day) like almonds, brazils and peanuts, avocados and olive oil
Blood Sugar
It’s also worth noting the effects on blood fats of eating a diet high in refined carbohydrates. Sugar and starchy carbohydrates alter blood fat ratios by stimulating the production of insulin which increases the liver’s production of blood fats. Most cholesterol is made in the body in response to eating carbohydrates. So, in addition to understanding dietary fats, try and remember the following also.
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Dietary action: eat wholegrain carbohydrates
and keep your blood sugar at a healthy level by exercising and avoiding sweets, biscuits, and sugary drinks.
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Dietary action: Keep an eye on blood sugar levels
if you have a family history of heart disease or your cholesterol levels are high, ask your GP to check your HbA1c levels – this is a simple blood test to measure your blood sugar levels over the previous 8 weeks or so. Alternatively, get in touch to discuss the benefits of wearing a continuous blood sugar monitor for 2 weeks.
