Menopause and high cholesterol often travel together. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain why lipids shift after menopause and map a step-by-step plan to improve LDL, non-HDL, triglycerides, and ApoB with food, movement, sleep, and smart medication choices—plus how HRT fits into the picture.

What we cover

• Whiteboard basics: LDL-C, non-HDL-C, triglycerides, ApoB (particle count), and Lp(a) (genetic) explained in plain language.
• Targets & labs: common clinic goals (e.g., LDL <100 mg/dL in primary prevention), when to request ApoB and a once-in-a-lifetime Lp(a); fasting vs non-fasting, alcohol hold, use the same lab when possible.
• Mediterranean-leaning pantry: vegetables, fruit, beans/lentils, oats/barley, nuts/seeds, yogurt, olive oil, fish 2×/week.
• Soluble fiber & sterols: oats, barley, beans, ground flax, chia, psyllium (~10–15 g soluble within 25–30 g fiber/day); plant sterols/stanols (~2 g/day) to help lower LDL.
• Triglyceride helpers: reduce refined carbs and added sugars, limit alcohol, favor EPA/DHA from fish; discuss prescription icosapent ethyl if appropriate.
• Label scan: ≤140 mg sodium/serving counts as low; watch cured meats, soups, sauces, frozen meals, breads; flavor with citrus, herbs, vinegar.
• Movement ladder: 150 min/week brisk walking, strength training 2×/week, “exercise snacks,” and intervals if cleared—how activity shifts HDL, triglycerides, and body composition.
• Meds matrix: statins (first-line), ezetimibe, PCSK9 inhibitors/inclisiran, bempedoic acid; triglyceride therapies (e.g., icosapent ethyl, fibrates). Choose based on overall risk, not one number.
• HRT context: oral estrogen can lower LDL and raise triglycerides; transdermal estrogen has smaller lipid effects and is often preferred when triglycerides run high. HRT is for symptom relief, not for heart-disease prevention.
• Special situations: check for hypothyroidism, sleep apnea, insulin resistance; understand family history and elevated Lp(a).
• Visit prep: bring your last two panels, any ApoB/Lp(a), meds list, alcohol/sleep patterns, and a clear goal (e.g., LDL <100; TG <150) to build a stepwise plan.

Try this tonight: cook a fish- or bean-based dinner with vegetables, a whole-grain side, and olive oil; add ground flax to yogurt or oats; take a 10-minute walk after eating.

This week: complete two strength sessions, walk on five days, eat oats or barley at breakfast three times, swap butter for olive oil, keep alcohol with dinner only, and write a grocery template with beans, leafy greens, berries, yogurt, nuts, and canned salmon or sardines.

Keywords: menopause cholesterol, high cholesterol in menopause, LDL, HDL, triglycerides, non-HDL, ApoB, Lp(a), Mediterranean diet, soluble fiber, plant sterols, omega-3, icosapent ethyl, statins, ezetimibe, PCSK9, inclisiran, bempedoic acid, thyroid and lipids, sleep apnea and lipids, women over 40, The Menopause Reset Podcast.

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Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.