My Cholesterol-Lowering Journey (Part 2)
As many women know, menopause is a natural stage when her periods stop for 12 consecutive months. Feeling irritable, suffering from hot flashes, irregular periods, insomnia, decreased libido, and slower metabolism are the hallmark symptoms of menopause (to name a few).
Most of these symptoms are due to a reduction in estrogen made by the ovaries.
But there’s something even more important happening to women entering their 40s and 50s that they can’t see or feel and may not even be aware of: Their risk of cardiovascular disease is on the rise.
Estrogen provides a protective effect against heart disease for women until this important hormone decreases in menopause causing a host of problems including throwing off their cholesterol levels. Although cholesterol isn’t all bad, when it becomes out of balance it contributes to heart disease and stroke.
Let me help you understand and learn about this health condition as I explain it in detail since I’ve been on both sides of the conversation. I’ve been the nurse and menopause coach educating people to understand and improve their results with lifestyle choices. And, I’ve also been the patient receiving results that needed improvement. Let’s dive in!
My Journey
A few months ago, even as a registered nurse and certified women’s health coach, I discovered through bloodwork I needed to continue improving my lifestyle habits if I wanted to lower my cholesterol.
I recognized that when I reached menopause (age 44), my cholesterol levels were becoming less than ideal.
If I’m being honest, early in my menopause journey, I was not choosing the best foods, managing my stress, or getting great sleep. I’ve always been a regular exerciser, but it wasn’t enough to correct my cholesterol numbers.
In October of 2023 (at the age of 58) although I had greatly improved my diet and was naturally losing weight and feeling great, my cholesterol results needed to be improved (see below).
After a lengthy conversation with my physician, she wrote me a prescription to get a Coronary Calcium Score — a non-invasive scan of the heart that looks for calcium deposits in the arteries. Once we received those results, we would talk about the next steps.
At that visit, I decided not to start cholesterol-lowering medication. I promised myself I would improve my lifestyle where I could. I’ll review what I changed with my diet and exercise routine below.
Check out ‘My Cholesterol-Lowering Journey (Part 1)’ to see where I started this journey.
My Cholesterol Results

I still had room for improvement, but I was pleased to learn that my cholesterol results in June 2024 were better than in October 2023.
See the results below:

What the Results Mean
The results show that my total cholesterol is still elevated but is moving in the right direction. The same with my LDL (bad cholesterol). This number is usually raised with a diet high in saturated fat. It’s still too high but again moving in the right direction.
My HDL (good cholesterol) which clears out the cholesterol my body doesn’t need is at a good level, and my triglycerides, the type of fat that can raise my risk of heart attack and stroke, are in a good range.
I’ll continue to do what I’m doing but further reduce saturated fats from my diet without feeling deprived.
What Is Cholesterol?
Cholesterol is a substance in the body, a type of lipid (fat) that helps your body carry out many important functions. Too much cholesterol in the body is harmful since it can enter your artery wall, damage its integrity, and lead to hardened deposits (plaque)causing blockages.
This means you could potentially have blocked blood flow (inability to deliver nutrients) to your heart, legs, or your brain. It’s important to prevent this from happening with lifestyle choices or possibly prescription medications.
Since cholesterol travels through your blood without you being aware, it’s important to get regular bloodwork at your yearly physical. Plaque buildup is not generally symptomatic until you have a heart attack or stroke. Make the changes to prevent this from happening!
Why Cholesterol Becomes Elevated and What to Do About It
Decreasing Hormones
As we glide gracefully (or not so gracefully) into menopause, our sex hormones take a nosedive which causes our cholesterol levels to be less than ideal. Estrogen naturally has many heart-protective mechanisms.
Without us even thinking about it, estrogen works on the liver to maintain a healthy lipid profile.
Your doctor will look at these levels along with any additional bloodwork they feel is necessary:
- total cholesterol
- high-density lipoprotein (HDL), also known as ‘good cholesterol’
- low-density lipoprotein (LDL), also known as ‘bad cholesterol’
- triglycerides
Lifestyle Choices
Our lifestyle choices directly affect a lot of our test results. Although declining sex hormones contribute to poor cholesterol levels, there are day-to-day habits we can improve such as:
- Choosing heart-healthy foods: Vibrant colors of fruits and vegetables, lean meats, chicken, and fish. Reduce saturated fats, sugar, and processed foods.
- Exercising regularly: Even a daily brisk walk can help promote heart health and reduce stress as your body releases feel-good endorphins.
- Stopping smoking: It’s easier said than done but it’s an important habit to break and your heart will thank you.
- Prioritizing sleep: Inadequate sleep can contribute to poor health. Set up a bedtime routine and strive to get 7-9 hours of good sleep.
- Managing stress: An increase in cortisol (stress hormone) levels can cause high blood pressure and an increase in inflammation in the body. Incorporate meditation, walking, yoga, and deep breathing into your day.
Genetics
Knowing your family history is important. If you have a family member diagnosed with heart disease, you should consider getting screened for risk factors and early-stage disease.
You can blame your family member all you want, but habit change is where it’s at to improve lifestyle. We can’t change our genes (I know – bummer!).
You are in charge of how you live your life. Do the best you can to make small, consistent changes. Learn more about habit change in my blog post, ‘Habit Stacking Ideas to Make Reaching Goals Easier.’
What I Improved to Lower My Cholesterol
I got wonderful results on my Coronary Calcium Score — I scored a ‘0’ — exactly where I wanted it to be! Whew!
This number indicates the amount of calcium in my arteries. The score ranges from 0 to over 400. The higher the score, the greater the risk of heart disease.
I talked to my physician and did research into how I could reduce my total and LDL cholesterol and increase my HDL even further. The ultimate goal was to improve my Atherosclerotic Cardiovascular Disease (ASCVD) risk. This is a calculation that takes into account other risk factors including history of smoking, blood pressure, diabetes status, and more.
I took these steps (most days):
- Nutrition: I changed out the white rice and pasta I would eat a few times a week to whole grain brown rice or whole wheat pasta and bread. I consumed more fruits and vegetables (even when I wanted a piece of chocolate, I just added some fruit). I can’t give up all the treats! I’ve increased my fish intake to twice a week and, most of the time, substituted jam or olive oil on my toast or bread instead of butter.
- Soluble fiber: I added more soluble fiber to my day (25 grams) by adding flaxseed to my morning oatmeal. I consume more nuts, beans, pears, broccoli, and apples.
- Spices: I’ve added more spices to my food — garlic, curcumin, ginger, black pepper, and coriander, which can all improve cholesterol.
- Exercise: I walk or run daily, lift weights, and practice yoga twice a week.
- Supplements: I recently started taking Red Yeast Rice supplementation which is supposed to help lower my LDL. I also take a multivitamin, magnesium glycinate (which helps with sleep as well), and Fish Oil which can also improve cholesterol readings.
Although I don’t get it perfect each day, I strive to do my best 80% of the time and eat a Mediterranean-style diet. The other 20% is for having fun and indulging. I may eventually need to go on cholesterol-lowering medication (statins), but for now, I’m continuing to work on my lifestyle habits.
Learn more about reducing inflammation by reading my blog post ‘Reduce Inflammation by Eating Intuitively.‘
When To See a Doctor

If you develop shortness of breath, cold sweats, lightheadedness, chest pain accompanied by nausea, fatigue, or new symptoms such as neck or back pain that you feel are related to a stroke or heart attack, call 911 immediately.
See your physician yearly for a physical or more frequently if you have a change in your health. Report all symptoms to your doctor.
Final Thoughts
It’s important to know your cholesterol numbers so you can learn about your risk of heart disease. Keep in mind that this is just one part of the story. Your doctor will look at all aspects of your health and help you understand what you can change.
As I continue to improve my health and follow up with my doctor, my ten-year risk for ASCVD should continue to improve with an improved lifestyle.
My story shows you can reduce your cholesterol by following a lifestyle-based approach. It’s important to talk to your doctor as you improve your nutrition, manage stress, improve exercise, and add appropriate supplements.
If you’re struggling with cholesterol levels, know that you’re not alone. Small, consistent changes can lead to big results. If I can do it, so can you!
Reach out to me and let me know if you’re making changes that are improving your health. Contact me if you would like to learn more about how I can help you in your quest to thrive and not just survive in midlife!

Kathleen is a nurse, menopause coaching specialist, and intuitive eating counselor who helps midlife women understand their changing hormones, manage menopause symptoms, and make peace with food through personalized coaching and education. Her journey of overcoming an eating disorder and navigating a difficult menopause inspired her to help women reclaim their health, and break free from chronic dieting — creating space to live a fuller, more vibrant life in midlife and beyond!