Cholesterol & ageing

Why Your Cholesterol Can Change as You Get Older

You might eat much the same way you always have, feel healthy and stay active, yet discover that your cholesterol has increased.

That's because cholesterol can change as we get older.

Age is one of several factors that can increase your likelihood of having high cholesterol. Being over 50 is associated with an increased likelihood of high cholesterol, while menopause can bring additional changes in cholesterol for women. nhs.uk, heartuk.org.uk

So if your cholesterol has crept up with age, it doesn't necessarily mean you've suddenly started doing something wrong.

Why Can Cholesterol Increase With Age?

Our bodies change as we get older, and cholesterol is no exception.

Age, genetics, diet, physical activity, weight and other aspects of our health can all influence our cholesterol levels.

This means that the healthy lifestyle that worked for you at 30 may not necessarily produce exactly the same cholesterol numbers at 50 or 60.

That's one reason why understanding your cholesterol becomes increasingly important as you get older.

Does Everyone's Cholesterol Increase With Age?

Not necessarily.

Age increases the likelihood of having high cholesterol, but everyone's cholesterol is different. nhs.u

Two people of the same age can have very different results because cholesterol is affected by a combination of factors, including:

• Your genes and family history
• What you eat
• How active you are
• Your weight
• Smoking
• Alcohol
• Other health conditions
• Menopause

Your age alone can't tell you whether you have high cholesterol. A blood test can.

What causes high cholesterol?

Does Menopause Affect Cholesterol?

Yes, it can.

For women, menopause is an important time to think about cholesterol and heart health.

As oestrogen levels change during menopause, cholesterol levels can change too. LDL cholesterol can rise, and although HDL cholesterol may also rise, the overall balance between HDL and non-HDL cholesterol can become less healthy. heartuk.org.uk

Falling oestrogen is also associated with other changes that can affect cardiovascular health, including changes in where the body stores fat, blood pressure and the way the body controls blood sugar. heartuk.org.uk, bhf.org.uk

That means someone who has never previously worried about cholesterol may get a higher result during or after menopause.

It isn't necessarily because your diet has suddenly become unhealthy. Your body is changing too.

Menopause and cholesterol explained

Can I Feel My Cholesterol Increasing?

No. High cholesterol usually has no symptoms.

You can feel fit and healthy and still have raised cholesterol, which is why testing is so important. A blood test is the only way to know your cholesterol levels. nhs.uk

If you haven't had your cholesterol checked or are unsure whether you're due a test, speak to your healthcare professional.

What Do My Cholesterol Numbers Mean?

A cholesterol test looks at different types of fat in your blood rather than simply giving you one "cholesterol number".

You may see results for:

• Total cholesterol: the overall amount of cholesterol in your blood
• LDL cholesterol: often called "bad" cholesterol
• HDL cholesterol: often called "good" cholesterol
• Non-HDL cholesterol: the cholesterol that isn't HDL

Triglycerides: another type of fat found in your blood

Your healthcare professional can consider these numbers alongside things such as your age, blood pressure, family history and wider health.

Understanding your cholesterol results

What Can I Do About My Cholesterol as I Get Older?

You can't change your age, but there are plenty of things you can influence.

And you don't need to overhaul your entire life. Small changes that you can maintain are a much better place to start.

1. Swap Some Saturated Fats for Unsaturated Fats

Rather than trying to cut fat out altogether, focus on the type of fat you're eating.

Try swapping:

• Butter or ghee → vegetable oil-based spreads
• Fatty or processed meat → fish, beans or pulses
• Foods high in saturated fat → foods containing healthier unsaturated fats

2. Eat More Fibre-Rich Foods

Build more of your meals around foods such as:

• Oats and barley
• Wholegrains
• Beans and pulses
• Fruit and vegetables
• Nuts and seeds

3. Keep Moving

Staying active matters at every age.

You don't need to take up intense exercise. Walking, swimming, gardening, cycling or anything else that gets you moving can all be useful ways to build activity into everyday life.

Most importantly, choose something you enjoy enough to keep doing.

4. Don't Smoke

If you smoke, stopping is one of the most valuable changes you can make for your cardiovascular health.

5. If You Need to Lower Your Cholesterol, Consider Plant Sterols

Plant sterols help reduce the absorption of cholesterol in the gut and can help lower blood cholesterol when consumed in the appropriate amount as part of a healthy diet and lifestyle.

ProActiv^® spreads contain added plant sterols, making them a simple addition to an everyday cholesterol-lowering routine.

How do plant sterols lower cholesterol?

"I've Always Been Healthy. Why Is My Cholesterol High Now?"

If you've eaten well and stayed active for years, a higher cholesterol result can feel frustrating or confusing.

But high cholesterol isn't a judgement on how healthy your lifestyle is.

Your age, genetics and, for women, menopause can all affect cholesterol alongside factors such as diet, exercise and weight. nhs.uk, heartuk.org.uk

Rather than worrying about what you did "wrong", use your result as useful information about what your body needs now.

There may be simple changes you can make, while some people may also need medication. Your healthcare professional can help you understand the right approach for you.

The Bottom Line

Your cholesterol can change as you get older, even if your lifestyle hasn't changed dramatically.

That doesn't mean high cholesterol is inevitable, and it doesn't mean you've failed to look after yourself.

The most useful things you can do are:

Know your numbers. Understand your risk. Focus on the things you can change.

Eating a balanced diet, choosing healthier fats, staying active, not smoking and, where appropriate, incorporating cholesterol-lowering foods can all form part of looking after your cholesterol as you get older. If you don't know your cholesterol level, or you've recently received a result you don't understand, speak to your healthcare professional.

Want to make a start? Explore our simple food swaps, heart-healthy recipes and practical guides to lowering cholesterol.