How can Menopausal Women Reduce Testosterone?

For menopausal women who are combating elevated levels of testosterone, diet geared to manage hormone levels may help. While a doctor's advice should be the first step toward reducing testosterone levels, dietary changes can optimize the effectiveness of any prescribed therapies and perhaps eventually replace them.

Reduce Your Fat Intake

• A 1997 Pennsylvania State University study found that reducing the amount of total fat (monounsaturated and saturated) in the diet to less than 20 percent of daily caloric intake significantly lower testosterone levels.

  When decreasing your fat intake to reduce your testosterone levels, the goal is to maximize your intake of polyunsaturated fats such as the fat in salmon (or any other type of fatty fish) and vegetable oils. Saturated fats from red meat and egg yolks are high in cholesterol (another testosterone stimulant) and much less healthy for you than monounsaturated (plant-based) fats. Furthermore, their high zinc levels stimulate testosterone production.

Replace Meat with Soy

• A 2000 Cambridge University study found that replacing meat in your diet with tofu can significantly reduce testosterone levels. Not only because eliminating animal protein means eliminating a possible source of testosterone increase, but because tofu has been found to lower the level of testosterone in those who consume it. By eliminating the former and incorporating the latter, menopausal women can significantly reduce their testosterone levels.

  If you're not prepared to cut all animal products out of your diet, consider eliminating a few of the main culprits. The protein in eggs helps protect the body from a dip in testosterone levels. Red meat and poultry contain high levels of zinc, which support testosterone production.

Avoid Testosterone-Increasing Foods

• Lower your intake of zinc, found in foods such as brown rice, cheese, oysters, pine nuts and turkey. Because testosterone production is dependent on this mineral, high levels of these foods in your diet can fuel your testosterone levels.

  Foods such as asparagus contain high levels of vitamin E, which also encourages the production of testosterone.

  Foods high in vitamin B6 such as eggs, avocado, and salmon and other fish not only increase the production of testosterone but also increase its impact.

  Foods that produce monounsaturated fats such as nuts, olives, olive oil, canola oil and avocado should be avoided or consumed in limited amounts. Research indicates that people who consume high levels of monounsaturated fat have higher levels of testosterone. For cooking, use safflower oil, sunflower oil or corn oil instead of olive or canola oil. These three oils are rich in polyunsaturated fats, which are healthier for you and will keep your testosterone levels intact.