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Menopause & Your Lipid Panel!

Updated: Feb 9

During menopause, estrogen levels decline as the ovaries produce fewer hormones. Estrogen has several beneficial effects on lipid metabolism, including increasing levels of high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and reducing levels of low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. With lower estrogen levels, these lipid changes may become less favorable, leading to alterations in the lipid profile.

.A lipid profile is a panel of blood tests that measure the type of fats in your blood, which can help determine risk factors for developing heart conditions. A lipid panel includes (Trusted Source) the following markers:

  • total cholesterol

  • high density lipoprotein (HDL), also known as “good cholesterol”

  • low density lipoprotein (LDL), also known as “bad cholesterol”

  • triglycerides

A high level of lipids, including LDL cholesterol and triglycerides, can increase the risk Trusted Source of developing heart disease.





Your Lifestyle impacts a balanced healthier you because the choices you make in your daily life, from what you eat to how you exercise and manage stress, have a profound effect on your physical, mental, and emotional well-being!

LIPIDS BREAKDOWN


Maintaining a healthy lipid profile is essential for heart health. One way to do that is by increasing your fiber intake. Fiber can help lower cholesterol levels, improve digestion, and contribute to overall well-being. In this blog, we'll explore the importance of fiber in your diet and share a few delicious grain-free and dairy-free recipes to help you get started on your heart-healthy journey.

THINGS WE CAN DO TOGETHER!

Talk about your medical history, family history, current medications, lifestyle, and dietary habits.

Why Fiber Matters:

Fiber is a plant-based nutrient that our bodies cannot digest fully. It comes in two forms: soluble and insoluble. Both types of fiber play important roles in maintaining good health. Soluble fiber can help lower LDL (bad) cholesterol levels, while insoluble fiber promotes healthy digestion.

Increasing your fiber intake can:

Lower Cholesterol: Soluble fiber binds to cholesterol molecules and helps flush them out of your body, reducing LDL cholesterol levels.


Regulate Blood Sugar: Fiber can slow down the absorption of sugar, helping to stabilize blood sugar levels.


Aid Digestion: Insoluble fiber adds bulk to your stool, preventing constipation and promoting regular bowel movements.


Promote Weight Management: Fiber-rich foods can help you feel full, reducing overall calorie intake and supporting weight management.


Fiber-Rich Recipes:


Chia Seed Pudding  


Roasted Veggie Salad:   

Ingredients:

     - Assorted vegetables (e.g., broccoli, bell peppers, zucchini)

     - Avocado Oil

     - Salt and pepper to taste

     - 1 can of chickpeas (rinsed and drained)

     - Lemon tahini dressing (combine lemon juice, tahini, garlic, and water)

   - Instructions:

      Toss vegetables and chickpeas with olive oil, salt, and pepper.

     Roast in the oven until tender.

      Drizzle with lemon tahini dressing before serving.


GET THE SCOOP!!! If you need Supplement information always check with your PRIMARY CARE DOCTOR!


Supplements and Phytosterols:


What are phytosterols?

Phytosterols (fi-TAH-ster-ols) are natural products (compounds) found in plants. Eating plant-based foods with phytosterols as part of a healthy diet may help you lower your cholesterol levels. 



There are 2 brands that I have look Always check with your MD!


I really like this metagenics brand



This is my choice because of the brand

as it also has absorbable Folic acid



Also a great brand and a little cheaper:)


I also recommend this great listen or read!





Reference's:




 2022 The Institute for Functional Medicine Version

Ramdath, D. D., Padhi, E. M., Sarfaraz, S., Renwick, S., & Duncan, A. M. (2017). Beyond the Cholesterol-Lowering Effect of Soy Protein: A Review of the Effects of Dietary Soy and Its Constituents on Risk Factors for Cardiovascular Disease. Nutrients, 9(4), 324. https://doi.org/10.3390/nu9040324














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