Why Cholesterol Rises After 50: What Is Actually Happening

If you’re over 50 and your cholesterol is higher than it should be, there could be a few reasons. 

Hormonal changes, slower metabolism, and a less efficient liver can all play a part. 

Why is my cholesterol rising?

Higher cholesterol is very common after 50, but the causes can vary between individuals. Knowing your own risk factors can help support your health, so here’s an overview of what may be going on. 

First, let’s understand what cholesterol is and why it’s a problem.

There are two main types of cholesterol:

Low-density lipoprotein (LDL): Also known as ‘bad’ cholesterol. High levels can lead to a buildup of plaque in the arteries and an increased risk of heart disease and stroke.

High-density lipoprotein (HDL): The ‘good’ cholesterol. HDL supports your body’s ability to send LDL to the liver so that it can be removed from the bloodstream. 

Changes in liver function and metabolism

Cholesterol is cleared from the bloodstream at special points called LDL receptors located on the liver. These receptors ‘pull’ cholesterol out of the blood. As we age, the number and activity of these receptors declines, which means LDL cholesterol is cleared more slowly and stays in the blood longer, causing your levels to rise. 

Our metabolism also becomes less efficient as we get older, which can also lead to slower clearance of cholesterol. 

Oxidative stress 

We're exposed to potential sources of oxidative stress almost every day, such as air pollution, pesticides, UV rays, cigarette smoke, and certain chemicals in food. Oxidative stress can accumulate over time, and research suggests it may play a role in cholesterol levels.

Menopause

Hormonal fluctuations during perimenopause and menopause may also affect healthy cholesterol levels. Changes in certain hormones play a part in liver function, leading to an increase in unhealthy LDL cholesterol. This can occur even when you’re eating well and exercising.

Lifestyle factors

Many of us become less active as we get older, which can also affect cholesterol levels. Weight gain - especially belly fat - is more common after 50, and this can increase the amount of fat sent to the liver. 

Genes

Family history of high cholesterol can also play a part in your own cholesterol levels, even if you live a healthy lifestyle. 

How to support healthy cholesterol levels after 50

Diet

Minimize: Foods shown to increase cholesterol levels, such as:

• Saturated fats: The ‘bad’ fats in certain foods can affect how your liver processes LDL cholesterol. Foods high in saturated fats include palm oil, coconut oil, fatty red meat, processed meat (such as burgers and sausages) and full-fat dairy products such as butter and cream.

• Hydrogenated fats: These are made by adding hydrogen to vegetable oils, which makes them solid at room temperature and extends shelf life. However, they are shown to increase LDL cholesterol and reduce HDL cholesterol. Foods that commonly contain hydrogenated fats include margarines, cooking fats (vegetable shortening), fried foods, and packaged foods such as crackers, biscuits, and pastries. 

• Excess sugar and high-fructose corn syrups

Increase: Foods shown to support healthy cholesterol levels, such as:

• Plant-based foods: Plant foods are rich in antioxidants, vitamins, and minerals, and healthy fats. Fresh fruits (especially blueberries and strawberries) and leafy greens are highly recommended. 

• Polyunsaturated and monounsaturated fats: Also known as ‘healthy fats’, these support HDL cholesterol levels. Sardines, salmon, olive oil, nuts, seeds, and avocados are great choices. 

• Soluble fibre: Fibre binds to cholesterol in the gut and supports its clearance from the body. Fibre also supports satiety so you’re less likely to snack on junk food. Good options include oats, barley, beans, lentils, psyllium husk, apples, pears, chia seeds, and flaxseed. 

• Plant sterols/stanols: Sterols play a role in preventing the absorption of cholesterol in the gut. Look for fortified spreads, yogurts, and some milk drinks. 

• Garlic: Garlic contains compounds such as allicin that support the metabolism of cholesterol in the liver. 

• Probiotic foods: Probiotic species such as Lactobacillus and Bifidobacterium support the processing of cholesterol in the gut. Try kefir, sauerkraut, and unsweetened yoghurts.

Lifestyle

Physical activity is one of the most effective ways to support healthy cholesterol levels, but it can feel harder after 50. Stiff joints, tight muscles, and low energy levels become more common as we age, and these things can be real obstacles to exercise. But being active doesn’t have to be strenuous or physically demanding - just consistent. The key is to choose something you’ll stick to and start slowly. Exercising in a group can be a great motivator, so look for classes or walking groups in your local area.
Low-impact exercise such as cycling, swimming, water aerobics, brisk walking, or even a dance session can help support healthy cholesterol metabolism and overall cardiovascular function. 

Aim for at least 150 minutes of moderate-intensity activity each week.

Quitting smoking and/or cutting down on alcohol can also support healthy cholesterol levels. The chemicals in tobacco can reduce your ‘good’ HDL cholesterol levels, which allows LDLs to rise. When you drink alcohol, the liver not only prioritises the breakdown of ethanol but turns it into potentially harmful fatty acids, triglycerides, and cholesterol.

Natural support for healthy cholesterol balance

Herbs and plant extracts have been used in traditional health practices to support healthy cholesterol levels. Some of the most effective solutions include: 

• Bergavit®, a researched antioxidant extracted from Bergamot citrus fruit, has been shown to support cholesterol balance.

• Phytosterols are plant compounds that interfere with the absorption of cholesterol in the gut. Taking phytosterols in concentrated form has been shown to support reduced uptake of cholesterol into the bloodstream

• Lecithin is a compound produced naturally by the liver to support the breakdown of excess cholesterol and other fats in the body. 

• Probiotics: Adding ‘friendly” bacteria to your gut can support lower triglycerides and LDL levels, leading to lower total cholesterol levels in the blood.

Note: If cholesterol is an issue for you or other family members, it’s a good idea to get your levels checked regularly. Check with your healthcare professional before starting any new supplements or exercise routine, especially if you’re already taking medication. 

Start your journey back to good health by popping into Bargain Chemist. You’ll find everything you need - and probably a few other things too!