Statins and Cholesterol: How Can Clinical Nutrition can Support Heart Health While Managing Medication Side Effects?

Cholesterol-lowering medications like statins are among the most commonly prescribed drugs worldwide, and for good reason. They’re highly effective at reducing LDL cholesterol (commonly referred to as "bad cholesterol") and lowering the risk of cardiovascular events such as heart attacks and strokes. However, many individuals on statins struggle with side effects or feel unsure about how to complement their treatment plan to better protect their heart health.

At XLR8 Your Health, we understand that improving cardiovascular health isn’t just about taking medication—it’s about adopting a holistic, personalised approach that addresses your unique needs, lifestyle, and underlying risk factors. Clinical nutritionists don’t just suggest dietary tweaks; we work alongside your medical care team to uncover the root cause of your high cholesterol, support your body’s natural processes, and manage the impact of medications.

In this blog, we’ll explore how cholesterol works, the role of statins, how menopause impacts cholesterol levels, and how clinical nutritionists can provide targeted support for your heart health.

Understanding Cholesterol: The Good, The Bad, and The Balance

Cholesterol is a waxy substance essential for many bodily functions, including hormone production, vitamin D synthesis, and building cell membranes. While we often hear about the dangers of cholesterol, it’s important to understand that not all cholesterol is harmful—it’s the imbalance that causes problems.

Types of Cholesterol:

✔️ LDL (Low-Density Lipoprotein): Often referred to as "bad cholesterol," LDL can build up in the walls of your arteries, forming plaques that increase the risk of heart disease and stroke.
✔️ HDL (High-Density Lipoprotein): Known as "good cholesterol," HDL helps remove excess cholesterol from the bloodstream and transports it to the liver for disposal.

💡 The Goal: Maintaining the right balance between LDL and HDL cholesterol is critical for heart health.

How Do Statins Work?

Statins are a class of medications that lower cholesterol by inhibiting an enzyme called HMG-CoA reductase, which is involved in cholesterol production in the liver. By blocking this process, statins reduce LDL cholesterol levels and help stabilise fatty plaques in arteries, reducing the risk of cardiovascular events.

Statins are incredibly effective, but they are not without limitations. Many people experience side effects such as:

• Muscle aches or weakness (myopathy).

• Fatigue or low energy.

• Digestive discomfort (nausea, diarrhea, or constipation).

• Nutrient depletion, particularly of CoQ10 and vitamin D.

💡 Did You Know? Statins can reduce LDL cholesterol levels by up to 50%, but they don’t address the underlying causes of high cholesterol, such as diet, inflammation, or hormonal imbalances.

The Connection Between Menopause and Cholesterol

For women, menopause marks a significant turning point for cardiovascular health. Before menopause, estrogen offers protective effects by:
✔️ Increasing HDL (good cholesterol).
✔️ Regulating LDL (bad cholesterol) levels.
✔️ Supporting healthy blood vessel function.

However, as estrogen levels decline during menopause, this protection weakens, resulting in:

• Increased LDL levels: Higher circulating levels of harmful cholesterol can accelerate plaque buildup.

• Decreased HDL levels: A reduction in good cholesterol limits the body’s ability to clear excess LDL.

• Higher triglycerides: Menopause is also associated with an increase in triglycerides, another risk factor for heart disease.

💡 Why This Matters: Women going through menopause often see significant changes in their cholesterol profile, making dietary and lifestyle support critical as part of their long-term cardiovascular health plan.

How Can Clinical Nutritionists Help?

While statins lower cholesterol directly, they are only part of the puzzle. Cholesterol isn’t just about the numbers—it’s part of a much larger picture involving diet, inflammation, hormonal balance, and overall metabolic health. Here’s how clinical nutritionists can support you:

1. Personalised Dietary Strategies

A clinical nutritionist doesn’t just hand you a list of “good” or “bad” foods. Instead, we create a tailored nutrition plan that addresses your specific health status, cholesterol profile, and lifestyle.

✔️ Target LDL Cholesterol: We incorporate foods like oats, legumes, nuts, and plant sterols, which actively reduce LDL levels.
✔️ Boost HDL Cholesterol: We include heart-healthy fats like olive oil, fatty fish, and avocados.
✔️ Reduce Triglycerides: Strategies like balancing carbohydrates and incorporating omega-3s help lower triglyceride levels.
✔️ Support Gut Health: Fibre from whole foods not only helps manage cholesterol but also supports beneficial gut bacteria, which play a role in metabolising cholesterol.

💡 Example: Instead of simply saying, “Eat more fibre,” we’ll help you identify ways to include oats at breakfast, lentils at lunch, and leafy greens at dinner in ways that fit your preferences and routine.

2. Managing Statin Side Effects

One of the most common issues with statins is muscle pain and fatigue. Clinical nutritionists can help mitigate these side effects by:
✔️ Supporting CoQ10 levels through food or supplementation, as statins deplete this important nutrient.
✔️ Addressing low vitamin D levels, which are often linked to statin use and muscle discomfort.
✔️ Recommending anti-inflammatory foods or supplements like turmeric, ginger, or omega-3s.

💡 The Science: A 2015 study in Drug Design, Development and Therapy found that CoQ10 supplementation significantly reduced muscle pain in statin users (1).

3. Hormonal and Metabolic Balance

For women managing cholesterol during menopause, we take a broader approach to address:
✔️ Hormone-driven changes in cholesterol: Strategies to support estrogen metabolism and reduce LDL increases.
✔️ Weight management: Helping to prevent or reduce post-menopausal weight gain, especially around the abdomen.
✔️ Blood sugar balance: Managing insulin resistance, a common issue in menopause that contributes to cardiovascular risk.

💡 Why This Matters: By looking at hormones, weight, and blood sugar together, we can tackle the underlying drivers of high cholesterol more effectively than diet alone.

4. Functional Testing and Monitoring

Using tools like bioimpedance analysis (BIA) or personalised testing, we can:
✔️ Track your body composition and hydration to monitor improvements in metabolic health.
✔️ Identify nutrient deficiencies that may be exacerbated by statin use.
✔️ Provide objective markers for inflammation or oxidative stress to guide interventions.

💡 The Goal: To ensure every recommendation is targeted and evidence-based.

5. Beyond Diet: Lifestyle Support

Clinical nutritionists consider more than just what’s on your plate. We’ll also support:
✔️ Stress management: Chronic stress elevates cortisol, which can drive up cholesterol and inflammation.
✔️ Physical activity: We collaborate with you to incorporate movement that supports heart health without exacerbating fatigue.
✔️ Sleep hygiene: Poor sleep is linked to higher LDL and triglyceride levels.

💡 Why This Holistic Approach Works: By addressing sleep, exercise, and stress alongside nutrition, you’ll see better results—not just with cholesterol levels but with your overall quality of life.

Take Control of Your Heart Health

Statins are a powerful tool for reducing cardiovascular risk, but they’re not a standalone solution. By working with a clinical nutritionist, you can complement your medication with a personalised plan that addresses your unique needs, reduces side effects, and supports long-term heart health.

💡 Ready to work with a team that listens to your story and designs solutions tailored to you?
👉 Book a free 15-minute call with us today: xlr8yourhealth.com/contact.

Why Trust XLR8 Your Health?

At XLR8 Your Health, we’re experts in combining evidence-based nutrition with a personalised, root-cause approach. From managing statin side effects to supporting hormonal changes during menopause, we provide the tools to help you take control of your health and thrive.