How much do food and exercise affect your cholesterol levels? Are you doing enough to prevent heart disease in menopause?
The short answer is that diet and exercise influence cholesterol by about 20-30%.
Here’s what I’ve learned from Dr. Alex Verge, a naturopathic doctor who specializes in cardiovascular health
How much genetics and a family history of cardiovascular disease influence your cholesterol varies. Because of this, how much diet and exercise affect your cholesterol levels varies, too.
That doesn’t mean lifestyle behaviors don’t matter if cardiovascular disease runs in your family. But don’t start shaming yourself into doing them or blaming yourself if the lifestyle behaviors don’t affect your cholesterol levels like you’d hoped if you have high familial cholesterol.
When Amber (not her real name) arrived at her nutrition session, it looked like the world had defeated her.
“What’s up?” I asked
“Well, since our last session, I had blood work done.”
“And?”
“I’m so frustrated! I thought I was doing all the right things – eating more fiber, trying to get in more protein, not emotionally snacking, mountain biking more, and adding strength training twice a week.
But my numbers are still high! And given my Dad’s heart attack 5 years ago, is this what he went through? Is this another genetic “gift” he gave me?”
Amber asked, “How much does food and exercise affect my cholesterol levels? Am I not doing enough?”
If you don’t have a family history of high cholesterol, diet and exercise can have a greater impact on cholesterol levels. Genetics matters!
Overall, diet and exercise have about a 20-30% effect on cholesterol. Consistency matters! Don’t go crazy with your fiber intake or exercise routine, thinking that your cholesterol will dramatically decrease if you can’t sustain those behaviors consistently.
Engaging in the exercise you enjoy consistently is important. Research suggests that high-intensity cardio and moderate-intensity resistance training can have the most effect on lowering triglycerides. The key to consistency is enjoyment. If you like how the exercise makes you feel during or after, you’ll do it more often. The same is true with food.
Heart-healthy diets like the Mediterranean, DASH, Plant-based, and MIND diets all follow similar patterns and encourage heart-healthy eating.
However, consistency matters more than the specific dietary guidelines (food rules) you follow. Most importantly, food joy matters!
If you focus on the add-in approach with food and exercise you enjoy, it won’t feel like a punitive chore, and you’re less likely to feel defeated if your genetics keep your cholesterol levels high.
Food and exercise are 2 tools in your cardiovascular health toolbox. But they aren’t the only tools. Supplements, medication, stress management techniques like meditation, yoga, journaling, social connections, and time in nature can all support your cardiovascular health over time.
Here’s a delicious way to reduce your risk of heart disease in menopause
This recipe is rich in heart-healthy fats with monounsaturated olive oil, nut butter, and polyunsaturated omega-3 fats in the hemp seeds. Oats are an excellent source of soluble fiber to soak up extra cholesterol or blood sugar. The cocoa powder and dark chocolate are rich in heart-healthy antioxidants. This is the add-in approach to gentle nutrition at its tastiest!
Ginger No-Bake Cookies
based on The Minimalist Baker online recipe resource
1/4 cup maple syrup
2 Tbsp unsweetened non-dairy milk (you can use regular milk too)
3 Tbsp olive oil
1/3 cup salted nut butter (almond or peanut butter)
3 Tbsp unsweetened cocoa powder
1 cup rolled oats
1/4 cup hemp seeds
1/2 tsp vanilla extract
pinch sea salt
1/2 cup chopped crystallized ginger
1/4 cup shredded unsweetened coconut
Combine maple syrup, milk, olive oil, and nut butter in a medium saucepan over medium heat. Stir frequently until smooth.
Turn off the heat. But keep the saucepan on the stove.
Add cocoa powder, oats, hemp seeds, vanilla extract, and sea salt. Stir to combine.
Stir in chopped ginger and unsweetened coconut shreds.
Spoon batter into a freezer-safe 8×8-inch pan. Spread out the batter evenly. Use your fingers as needed!
Chill in the freezer for a couple of hours.
Cut into 12 pieces. Store in the fridge or cool cupboard.
Remember, consistency matters. Do what works for your lifestyle. Do what you enjoy. Your heart will thank you!
