Five Diet Changes to Lower High Cholesterol in Perimenopause

Lowering ApoB and non-HDL cholesterol starts with improving how your body clears cholesterol. Michelle recommends reducing saturated fat, replacing it with healthy unsaturated fats, gradually increasing soluble fibre, staying well hydrated, and supporting gut health. As oestrogen declines in perimenopause, maintaining nitric oxide production and healthy blood vessels also becomes increasingly important.

KEY TAKEAWAYS

Reduce saturated fat intake.

Replace with omega-3-rich and other unsaturated fats.

Increase fibre gradually to avoid bloating.

Prioritise soluble fibre (oats, raspberries, chia seeds).

Stay hydrated to support cholesterol excretion.

Support nitric oxide production with foods like beets and leafy greens.

Maintain gut health to support both heart health and fibre tolerance.

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About Angela Foster

Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance.

Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity—so they never have to choose between success and their health.

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